Last Updated on September 3, 2021 by Sultana Parvin
When it comes to diet meal plans, there are many ways that you can follow. Many people have a common thought diet plans make them feel unsatisfied or hungry. And that is the reason many finds it challenging to follow a diet meal plan. But the thing is not all diet plans have such sort of effect. For example for weight loss, low-carb diets are useful, and in this case, it is easy to stick to the plan. A low-carb diet meal plan can help you reduce your appetite, improve your metabolic health, and fast weight loss.
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What Everybody Ought To Know About Diet Meal Plan
You should know different types of low-carb food while planning to make your diet meal plan. Let’s check out the list of some low carb foods below:
Low-Carb Foods
- Meat: chicken, beef, lamb, duck and other birds.
- Fish: trout, salmon, haddock, etc. In this regard, wild-caught fish can be a good option.
- Vegetables: cauliflower, broccoli, carrot, spinach, and much more.
- Fruits: orange, strawberries, apples, pears, etc.
- Nuts and seeds: walnuts, almonds, sunflower seeds, etc.
- High-fat dairy: butter, yogurt, cheese, etc.
- Oils: olive oil, butter, coconut oil, fish oil, etc.
So these are the foods that you can include in your diet plan. Apart from all these, pastured eggs or boiled eggs could be a good option. Just eat one piece of fruit daily if you are concerned about losing weight.
High-protein Foods for Human Body
Protein helps us building the blocks of skin, muscles, organs, and hormones. Our body requires protein to maintain and repair tissues. On the other hand, kids and children need protein for growth. It has been found in the research that eating protein also helps us to lose our weight and belly fat and, at the same time, increasing our strength and muscle mass. Additionally, a high protein diet also helps us lowering blood pressure and fighting with diabetes. As per the Reference Daily Index (RDI), men and women should take 56 and 46 grams of protein consecutively. But many health experts think that we need more than that amount of protein to function optimally.
Some Delicious Foods Containing High Protein
- Egg
- Chicken breast
- Almonds
- Cheese
- Oats
- Broccoli
- Milk
- Yogurt
- Tuna fish
- Beef
- Pumpkin seeds
- Turkey breast
- All types of fish
- Peanut
- Shrimp
- Lentils
- Chickpeas
Essentials Benefits of High Protein
Apart from helping in weight loss, protein gives us some essential benefits that you just need to know. Protein provides us enzymes that help power many chemical reactions throughout our body. It also helps our body to repair and maintain skin, hair, bones, and muscles. Besides that, some proteins are essential to produce hormones that assist the organs and cells in communicating.
Protein also gives us amino acids. There are 22 amino acids, and out of them, 9 are essential to gain from the diet since our body doesn’t produce them. Proteins from the animal have all the amino acids, so we can say that they are excellent sources and considered a complete protein.
How Can You Eat High Protein Diet?
There are several ways to include more protein in your diet plan, and even it can be applied to those who have some dietary restrictions. Like – Vegetarian People can still have a protein diet for them. Even people can adjust their existing diet plan to include more protein, or they can follow a specific high protein diet plan. You can follow the below-mentioned steps when you consider starting a high protein plan:
- First of all, you need to figure out your needs, which will depend on your body weight.
- Weekly meal plan
- Find out and eat high-quality proteins
- In each meal, you should include at least 25-30 grams of protein
- To track the amount and types of food items you eat, you can maintain a daily food journal
- Eat a well-balanced meal every day
- In your diet plan, try to include plant and animal sources of protein.
If you would like to adopt a high protein diet plan, then you can follow your existing diet plan or adjust your intake of protein as per your needs. However, if you want to increase protein in your daily meal, then you should aim for each of your meals to include 25 to 30 grams of protein. If you are not a vegetarian, then for getting an optimal result, you have to eat a combination of lean animal proteins and plant-based proteins.
7 Days Low Carb Diet Meal Plan
Here I am giving you a simple low-carb meal plan for seven days. This will provide you less than 50 grams of total carbs per day. But if you are not skinny and active, then you can add a little bit more carbs to your daily meal plan.
| Day | Breakfast | Lunch | Supper |
| Sunday | Slice of meat and eggs | Chocolate-flavored protein powder, coconut milk, berries, a dash of heavy cream | Grilled chicken with some raw vegetables like – spinach |
| Monday | Vegetables with an omelet and fried in coconut or butter oil | Yogurt, blueberry, and almonds | Cheese with bread, vegetables etc |
| Tuesday | eggs with meat slice | some vegetables and burger | vegetables with butter salmon |
| Wednesday | vegetables, egg, fried coconut or butter oil | shrimp, mixed with some salad, and olive oil | vegetables and grilled chicken |
| Thursday | eggs and a slice of beef or lamb | coconut milk, some protein powder, almond, and apple | vegetables and stick |
| Friday | eggs and a slice of beef | chicken salad, mixed with some olive oil | vegetables and grilled chicken |
| Saturday | several vegetables and omelet | yogurt, coconut flakes, and walnut | vegetables and meatballs |
Always remember to include lots of low-carb vegetables in your meals. If you want to take less than 50 grams of carbs per day, then there are plenty of options for one fruit and vegetable each day. Again, if you are not skinny, active, and healthy, then you can add some extra in your daily meal plan, like – sweet potatoes or oats, etc.
Best diet meal plan tips you will read this year. This Article Will Make Your Diet Meal Plan Amazing: Read Or Miss Out. If you want to know more about diet plans you can read the article balanced diet.
By Fahim Shahriar
