Simply follow the provided protein diet plan and watch the pounds melt away (the amount of weight you lose will depend on your starting weight).
Not only does this diet help you lose weight quickly, but it also increases muscle mass. The high protein content keeps you feeling full and satisfied.
This diet is ideal for active people with busy schedules. However, like any diet, it has its pros and cons:
PROS:
- Quick weight loss with minimal effort;
- A long-lasting feeling of fullness eliminates the need for snacks;
- Quick and easy meal preparation.
CONS:
- The low sugar levels in the blood can affect normal body functioning, particularly the brain, making it difficult to stick to the diet if you have a mentally demanding job;
- Some people may experience a change in body odor, as increased protein intake can lead to a noticeable change in sweat odor.
- This diet is mainly for individuals who are highly active and have limited time for complex meals.
How does a protein diet plan look day by day:
Day 1
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: A glass of tomato juice; 1 egg; cabbage salad with a little vegetable oil.
Dinner: A portion of cooked or fried fish (250 g), and a salad of seasonal vegetables.
Day 2
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: Cabbage and fresh vegetable salad with vegetable oil, a portion of fish (cooked or fried).
Dinner: A glass of kefir, 200 g of cooked lamb or beef.
Day 3
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: A piece of pumpkin (about 1/2 kg) baked in the oven. If there is no pumpkin, mixed and baked root vegetables in aluminum foil – carrots, beets, celery … The amount you will eat is unlimited.
Dinner: A cabbage salad with vegetable oil; two eggs, 200 g of cooked beef or lamb.
Day 4 of the Protein Diet Plan
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: 150 g of hard cheese, 3 large boiled carrots with olive oil, one soft-boiled egg.
Dinner: Fruit of your choice (up to 250 g)
Day 5
Breakfast: Grated carrots with lemon juice, and tea.
Lunch: One glass of tomato juice, and one large fish (grilled or cooked).
Dinner: Fruit of your choice (up to 250 g).
Day 6
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: Cabbage and carrot salad, 250 g of cooked chicken.
Dinner: Two eggs, and a glass of chopped carrots with oil.
Day 7
Breakfast: Tea, 1 soft-boiled egg.
Lunch: 200 g of cooked lamb or beef, fruit.
Dinner: A glass of yogurt.
Day 8 – Protein Diet Plan
Breakfast: Tea, 100 g of low-fat cheese.
Lunch: 200 g of cooked lamb or beef, fruit.
Dinner: Soft-boiled egg (only one egg! no sausage like in the Egg, Banana, and Sausage Diet), seasonal salad.
Day 9
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: Cabbage and carrot salad, 250 g of cooked chicken.
Dinner: Two eggs, a glass of chopped carrots with a little butter.
Day 10
Breakfast: Grated carrots with lemon juice, and tea.
Lunch: Fried or cooked fish (250 g); a glass of tomato juice.
Dinner: Fruit of your choice (up to 250 g)
Day 11
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: 150 g of hard cheese; 3 large boiled carrots with oil, one soft-boiled egg.
Dinner: A glass of yogurt
Day 12 – Protein Diet Plan: Last day!
Breakfast: Black coffee without sugar, a glass of milk.
Lunch: Large seasonal vegetable salad with a spoonful of olive oil and lemon juice, 2 apples.
Dinner: A glass of yogurt
Protein Diet Plan – Additional Notes:
- If you have regular physical activities, you should drink yogurt (2 dl) before and after them;
- Drink a glass of milk every day at a time that suits you (best when you feel hungry);
- If you have cravings for foods that contain carbohydrates, simply add stone fruits (30 g) or 1 egg or 50 g of cooked legumes to the next meal;
- The main source of protein should be lean meat and low-fat dairy products.
