Many weight loss diets share a common goal: to reduce calorie intake, forcing the body to burn stored fat for energy.
However, reducing calories means sacrificing the protein intake that preserves lean muscle mass and keeps you feeling full. Not feeling full can lead to feelings of deprivation, fatigue, and difficulty sticking to a diet long-term.
To overcome this challenge, many dietitians recommend the combination of low calorie and high protein diet meals for effective weight loss. This type of meal plan allows you to enjoy a variety of foods while still achieving your weight loss goals.
So here are some tips on creating the best low calorie high protein meal plan for weight loss.
A low calorie high protein meal plan focuses on consuming meals that are both low in calories and high in protein. The goal is to reduce overall calorie consumption while maintaining or increasing protein intake.
Typically, these diets involve eating meals that derive around 25-35% of their calories from protein. This macronutrient balance helps to keep you feeling satisfied and energized while promoting weight loss (1).
There’s no set calorie limit for a low calorie high protein meal plan, as it will vary depending on individual needs and goals.
Before deciding on a specific calorie and protein intake, use a calorie calculator to determine your basal metabolic rate (BMR) and adjust according to your activity level and weight loss goals.
Consider consulting a registered dietitian to help create a personalized meal plan that meets your needs and preferences.
Here’s a sample 5-day low calorie high protein meal plan to start.
Enjoy the 2 low calorie high protein snacks to keep your daily energy levels up.
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You can adjust the serving sizes as needed to meet your calorie target:
Daily Total: 1,330 calories, 106g protein
Daily Total: 1,300 calories, 122g protein
Daily Total: 1,200 calories, 101g protein
Daily Total: 1,400 calories, 108g protein
Daily Total: 1,200 calories, 111g protein
Read more: Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living
Vegetarians can also have low calorie high protein meals, with options such as:
Daily Total: 1,240 calories, 95g protein
Daily Total: 1,250 calories, 83g protein
Daily Total: 1,160 calories, 84g protein
Daily Total: 1,250 calories, 83g protein
Daily Total: 1,250 calories, 65g protein
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The food that is highest in protein and lowest in calories is typically lean protein sources.
By lean, we mean lower in fat content (2).
These foods include:
Some plant-based sources of protein that are also low in calories include:
There are even high protein fruits, such as:
How high or low calorie a protein food is can also depend on how it’s cooked. For example, a grilled skinless chicken breast will have fewer calories than a fried chicken fillet.
Setting up your plate will also determine the calorie and protein content. For example, a salad topped with grilled chicken will have fewer calories than a sandwich with the same amount of chicken.
Not all high protein foods are low in calories. Foods like nuts, seeds, and full-fat dairy products can be high in protein and calories, so they should be consumed in moderation when following a low calorie high protein meal plan.
There are many different low-calorie high-protein foods for weight loss. However, some foods are “super foods” for their high protein content and other beneficial nutrients.
Note that these foods are not the only ones that can contribute to weight loss. A well-rounded diet should include a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins (10). It’s also important to consider portion sizes and overall calorie intake on a weight loss journey.
When it comes to losing belly fat, the focus should be on overall fat loss and maintaining lean muscle mass, rather than targeting belly fat specifically. However, specific protein sources can be particularly effective in supporting weight loss and fat reduction.
Foods like chicken breast, turkey, and fish are high in protein and low in fat and calories, making them excellent choices for reducing overall body fat.
Getting protein from whole food sources rather than processed meats is best. Options like pea or soy protein are great for plant-based diets. They are effective in promoting satiety and muscle maintenance.
The key to using protein for belly fat loss is incorporating it into a balanced diet that includes regular physical activity (11).
Recent research on low-calorie, high-protein meal plans shows promising weight loss and maintenance results (12). Researchers note these diets’ ability to improve satiety and preserve lean body mass during periods of calorie restriction (13).
Here are some key insights from recent studies:
Scientists have seen these high-protein diets increase the feeling of fullness more effectively than low-fat or low-carbohydrate diets (14). This increase in satiety can reduce overall calorie intake, which is crucial for weight loss.
The thermic effect of protein, which is the increased energy expenditure required to metabolize it, also contributes to weight loss (15).
One of the significant benefits of high-protein diets is their ability to help preserve lean body mass during weight loss (16). This preservation benefit is substantial because maintaining muscle mass can help prevent metabolic slowdown and support ongoing calorie burning.
High-protein diets are as effective, if not more so, than low-fat and low-carbohydrate diets for weight loss. While low-carb diets often lead to quick initial weight loss due to water loss, high-protein diets usually result in more sustainable fat loss over time.
Studies also suggest that high-protein diets might be better at preventing weight regain than other diets (17).
Scientists recommend consuming about 1.2 to 1.6 grams of protein per kilogram of body weight per day to lose weight effectively (18). This range helps preserve lean muscle mass and promote satiety, which can reduce overall calorie intake.
For someone weighing 70 kg (about 154 lbs), this would translate to approximately 84 to 112 grams of protein daily.
Adjusting protein intake based on individual needs, activity levels, and specific weight loss goals is essential. Consulting with a registered dietitian can provide personalized guidance.
Eating just 500 calories a day is not recommended due to the risk of nutritional deficiencies. However, to maximize fullness on any reduced-calorie diet, focus on high-fiber, high-water-content foods such as vegetables. Include lean proteins like chicken or tofu. Drinking water and eating slowly can also help you feel more satisfied for longer (19) (20). To start losing weight in 7 days, focus on creating a calorie deficit through a combination of a low-calorie diet and increased physical activity. Prioritize lean proteins, vegetables, and whole grains while reducing ultra-processed foods and added sugars. Sustainable weight loss is generally slow and steady, around 1-2 pounds per week (21). There are no zero-calorie foods. However, some foods like celery, cucumbers, and leafy greens are very low in calories. The energy required to digest them nearly equals the calories they provide (22). Surviving 800 calories a day long-term is not sustainable or healthy for most people. It can lead to malnutrition and loss of muscle mass (23). Extreme low-calorie diets should only be followed under medical supervision, typically when treating obesity under specific clinical conditions.Frequently Asked Questions
How to eat 500 calories a day and feel full?
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The best low calorie high protein meal plan for weight loss provides a strategic approach to achieving your goals by combining the benefits of low-calorie intake with the satisfying power of high-protein foods. By following the detailed sample meal plans for non-vegetarian and vegetarian diets, you can enjoy a variety of delicious foods that help maintain muscle mass and curb hunger.
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