A typical day on the seven-day protein diet consists of lean cuts of meats, poultry, fish, low-fat or fat-free dairy, nuts, seeds and numerous vegetarian options, such as tofu, seitan, beans, legumes and grains. Following a protein diet means you have to identify foods that you can eat to build muscle, increase energy levels and manage your weight. Include lean, heart-healthy protein sources as often as possible.
Step 1
Start your day with a protein-packed breakfast, such as an omelet with low-fat ricotta cheese, fresh basil and chopped almonds. Identify protein-rich whole-grain cereals without added sugars to pair with low-fat yogurt and nuts to create a breakfast parfait. Top two slices of whole-grain bread with a spread of nut butter for a satisfying morning protein boost. Avoid unhealthy, fatty protein sources, such as sausage, full-fat cheeses and bacon.
Step 2
Toss the bun from your afternoon turkey burger and opt for a large vegetable medley with cottage cheese, a hard-boiled egg and a protein-rich grain. Top your burger with protein-rich slivered almonds and a dollop of plain yogurt. Smoothies are an easy way to reap protein benefits in a few sips when combined with egg whites, protein powder, nut butters, low-fat yogurt, nuts and seeds. Combine all the ingredients in your blender and experiment each day of this diet with a new source of protein.
Step 3
Prepare a hearty vegetarian dinner and create a bean chili or tofu stir-fry with pumpkin seeds, quinoa and dark, leafy green vegetables. Buy whole-grain pasta and combine with protein-rich nut butters for a healthy, homemade pad-thai dish tossed with sugar snap peas and carrots. Opt for sesame seeds and a scoop of low-fat yogurt atop your thai for an extra protein boost.
Step 4
Whip up a homemade trail mix for an easy on-the-go snack that you can carry with you anytime. Combine nuts, seeds, dried fruits and perhaps a dark chocolate square for a hint of sweetness. This protein-rich mixture will leave you satisfied when your blood sugar starts to drop between lunch and dinner. Also, pick up a fresh banana or apple and spread with almond butter for an easy and healthy protein-rich snack.
Tips and Warnings
- Consume adequate amounts of water to ensure proper movement inside your body as protein can be quite difficult to digest. It is essential to eat a well-rounded healthy diet full of a wide spectrum of colorful fruits and vegetables, lean protein, whole grains and healthy fats.
- Check with your doctor before you start any new diet. Avoid saturated fats found in full-fat dairy and meats; choose healthy unsaturated fats in oils, avocados and nut butters.
References
- Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health--In Just Weeks!; Michael R. Eades; January 1998
- The Paleo Diet : Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat; Loren Cordain; December 2002
- C-Reactive Protein: Everything You Need to Know about CRP and Why It's More Important Than Cholesterol to Your Health; Scott J. Deron; September 2003
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