One of the main reasons for adopting a clean eating high-protein meal plan is weight management and fat loss. Of course, there are other reasons or potential benefits that may come with this diet as we shall discuss later in this post.
An eating clean high-protein meal plan means eating higher protein than the standard daily recommended amount and avoiding or minimizing ultra-processed options. The emphasis is on whole foods, adequate protein, fruits, vegetables, healthy fats and oils, and non-sugary drinks to keep the balance.
It’s important to note that the recommended dietary allowance (RDA) for protein for an average adult is about 0.8g of protein per kilogram of body weight. High-protein therefore means exceeding that daily recommended amount.
A balanced clean eating high-protein meal plan is one that focuses on nutrient-dense whole foods with enough protein and less ultra-processed food options. The purpose of this diet may be to help with weight loss and maintenance, muscle maintenance, for energy, and to support overall health and well-being. So, this meal plan should have a balance of other nutrients and should be comprised of:
In a balanced and clean eating high-protein diet plan, people typically avoid foods that are ultra-processed, containing added sugars, unhealthy fats and oils, excessive sodium, and sometimes also those that contain artificial flavors.
Yes, clean eating can be high in protein. Most of the meal plans that emphasize healthy and clean eating incorporate quality high-protein meals that are healthy such as lean meats, eggs, and low-fat dairy such as Greek yogurt.
Clean eating typically avoids ultra-processed food, added sugars, excessive sodium, and certain other additives, and foods that are high in saturated fats. The focus for most is on whole foods and nutrient-rich.
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The focus on a clean high-protein diet is to minimize or avoid ultra-processed foods while emphasizing healthy food sources that are rich in quality protein. Some of these foods include:
Lean animal protein is rich in protein and low in saturated fats. You don’t want to consume too many protein sources that would leave you with loads of saturated fats. Some of the lean protein sources include turkey breast, skinless chicken breast, fish like tilapia, and lean cuts of meat.
When choosing lean animal protein, don’t go for processed options like cured or smoked meats and sausages. Also, trim all visible fats in the meat, and use a simple cooking method such as grilling or roasting rather than deep-frying.
There’s a wide variety of fish and seafood that you can choose from. You can find one that you can easily access such as tilapia, hake, mackerel, sardines, salmon, or cod. Fish provide high-quality protein as they have a high nutritional quality, as well as healthy fats. They are also low in saturated fats and are a good source of dietary protein (2).
When it comes to choosing your fish options, avoid ones that are heavily salted or smoked. Frozen fish is a convenient option and is typically flash frozen at the height of freshness, which makes it very high quality.
Eggs and dairy are rich in protein and other nutrients. Egg whites, whole eggs, and plain Greek yogurt are also good for a clean high-protein diet. The flexibility of these foods also makes them suitable for a variety of meals. You can take them for breakfast or as part of your snacks.
There’s also a wide variety of plant-based protein foods to include in your diet. Some of the options include black beans, chickpeas, lentils, edamame, peas, tofu, and tempeh. You may also want to consider quinoa if you want a whole grain with some extra complete protein.
It’s important to note that plant-based protein foods are also rich in other nutrients including vitamins, fiber, and minerals.
Some of the healthy whole grains that contain protein content include quinoa, oats, millet, amaranth, buckwheat, whole-wheat products, and brown rice. They are not pure protein as they are primarily a healthy source of complex carbohydrates, but they can contribute to your overall protein intake..They are good for a clean high-protein diet as they help in balancing the diet. You need protein, complex carbs, and healthy fats for your diet to be balanced.
Some nuts and seeds that are a good source of protein content include peanuts, almonds, cashews, chia seeds, flaxseeds, pumpkin seeds, hemp seeds, and walnuts. Nuts and seeds are versatile and can make a great breakfast or snack. You may also mix them into your salad or yogurt. They’re also easy to prepare and you can roast them lightly or eat some of them while raw.
Fruits and vegetables also provide a good balance for a high-protein diet. They’re rich in vitamins, minerals, antioxidants, and other nutrients that are essential for your health. In addition, vegetables also keep you full without a high calorie load. Some options include kale, spinach, collards, broccoli, bell peppers, carrots, avocados, apples, oranges, and berries.
When it comes to fruits, you should try as much as possible to eat them whole instead of juicing. In addition, you can mix a variety of fruits and vegetables to maximize nutrients.
When cooking, you need to moderate the quantities of oils you use. In addition, you don’t need to go with any fat or oil, but choose ones that are healthy such as extra-virgin olive oil. For foods that are rich in healthy fats, choose options such as fatty fish, avocados, and nuts and seeds.
Read more: Healthy Fitness Meals to Fuel Your Workout Every Day
The recommended dietary allowance of protein for the average adult is 0.8g per kilogram of body weight per day. That’s probably most appropriate as a minimum for sedentary adults as other factors may affect the amount you need. For example, if you’re on a clean eating high-protein meal plan for weight loss, you’ll aim for a higher amount of protein per day. In that case, many people choose to aim for at least 1.6g of protein per kilogram of body weight. This should help keep you full for longer, in preserving your muscle mass, and slightly boosting your metabolism (4). If you’re curious about easy ways to get more protein, check out our earlier article.
As mentioned, there are a number of factors that would affect the amount of protein you’ll need on a clean eating plan. Those factors include:
Dietary Goals
If your goal is to lose weight, then it will likely help to keep it high-protein. A high-protein diet will help keep you full for longer, reducing the total number of calories that you take daily. Also, a high-protein diet will help preserve your muscle mass when you’re losing weight. So, you need to eat more than the recommended dietary allowance of 0.8g of protein per kilogram of body weight. As mentioned, you might aim for at least 1.6g of protein per kilogram of body weight.
Age and Body Weight
Age and body weight also determine the amount of protein you will need in a clean eating plan. For example, older adults need more protein for maintaining their muscle mass, boosting metabolic function, and for energy.
Body weight is also a factor. The amount of protein you need as per the recommended dietary allowance is based on body weight.
A high-protein low-calorie meal plan is one that’s meant to support weight loss. It suppresses hunger and food cravings as it keeps you full for longer, supports muscle mass maintenance while on your weight loss journey, and supports your energy needs and overall health. Here’s a perfect sample high-protein meal plan that you can adapt or adjust to meet your personal needs:
Greek yogurt and protein bowl – should give you 25-30g of protein and 300-350 calories. Some of the ingredients you need include:
Grilled chicken salad – should give you about 400 calories and 35-40g of protein. The ingredients include:
Tuna and egg snack box – this should give you about 150-200 calories and 15-20g of protein. Some of the ingredients include:
Baked salmon with mixed vegetables – this should give you about 450-500 calories and 35-40g of protein. Ingredients include:
Read more: High-Protein Breakfast Without Eggs or Dairy: A Guide to Energizing Mornings
Clean eating breakfast high-protein is a healthy diet plan for breakfast. The plan is high in protein and with a focus on whole foods, while minimizing the ultra-processed options. The plan also avoids or limits added sugars, unhealthy fats and oils, and excessive sodium, among other unhealthy food choices.
Here’s a perfect example of a clean eating breakfast high-protein meal plan that you can use or adjust to suit the number of calories and protein that you want to achieve in your breakfast. For more details about 2-week high-protein diet menu, take a look at our prior publication.
In this sample, you’ll find that the ingredients are minimally processed, whole, and nutrient-rich. The aim of the diet plan is to keep you satisfied and energized for the day. It’s a 7-day plan that is easy to adapt.
Day 1 – Greek Yogurt and Parfait
Ingredients:
Day 2 – Avocado with Vegetable Omelet
Ingredients:
Day 3 – Peanut Butter and Banana Smoothie
Ingredients:
Day 4 – Sweet Potato Bowl
Ingredients:
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Day 5 – Protein Pancakes
Ingredients:
Day 6 – Cottage Cheese Bowl
Ingredients:
Day 7 – Smoked Salmon with Whole-Grain Toast
Ingredients:
This is a simple breakfast plan for the whole week. Of course, you can adjust it as you wish to suit your personal needs or substitute ingredients with what you like or have access to. However, you should always keep it balanced and use whole foods and minimally processed options.
A high-protein diet is known for supporting weight loss. When you gain weight on this diet, it could be a bit surprising, but there is still the possibility of gaining weight depending on your individual circumstances. Some of the reasons for this include:
You can be on a high-protein diet, but still on a calorie surplus and that can lead to weight gain. Of course, if you eat more calories than your body burns, then the surplus is stored in the form of body fat. The primary determinant of weight change is the energy surplus. This also happens when you underestimate the calories in healthy high-protein sources.
If you’re on a high-protein diet that maintains your body weight and pair it with resistance training, you may gain more muscle mass and that will result in more weight. It’s important to note that muscle mass is denser than fat tissue and increased muscle mass while on a high-protein diet and resistance training could result in more weight, but that could be a good thing.
Of course, there are other factors that can trigger weight gain even when you’re on a high-protein diet. They include water retention, medications, or health conditions.
Yes, eggs are considered clean protein. They contain all nine essential amino acids and are one of the most high-quality protein sources. You should also note that eggs in their natural state are free from added sugars and don’t contain carbohydrates. In addition, eggs are rich in other nutrients. Avocado is not considered to be high in protein, but it contains some protein content. An average-sized avocado contains about 4g of protein (1). That’s not a high number to classify avocado as a high-protein food. However, it’s high in healthy fats, fiber, folate, and other nutrients. Yes, Greek yogurt is high in protein content when compared to regular yogurt. The amount is about twice that of the regular type and that’s because of the straining process that gets rid of more liquid. 170g of Greek yogurt contains about 17g of protein and is a great option for a high-protein diet (3). The healthiest meat for breakfast is one that’s low in processed additives and saturated fats. Examples include chicken breast, lean turkey, and salmon. These are also rich in protein and other nutrients. Frequently Asked Questions
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As discussed, a clean eating high-protein meal plan can be good for weight loss, maintenance of muscle mass, and energy needs. As was also mentioned, this diet plan emphasizes whole foods that aren’t processed or minimally processed options. Of course, there are a variety of food options that you can include in this diet, including lean protein, legumes, whole grains, fruits, vegetables, nuts, and seeds.
With this diet, you’ll limit or avoid ultra-processed food options, refined carbohydrates, added sugars, unhealthy fats and oils, and excessive sodium.
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