High-Protein Meal Plan Ideas for Weight Loss

“Just tell me what to eat,” is something that we hear when people want to lose weight, but feel frustrated because they don’t know what to eat.

They’ve been told to:

1. Eat more protein
2. Lower carbs, fat and calories
3. Avoid take-out food and drive-thru restaurants

That’s good advice, but it’s not detailed enough to truly help people plan practical meals that they can eat three or four times every day.

We think it’s really helpful to have a few more ideas to lean on. 

Here’s a reminder of why high protein meals are so helpful for weight loss:

Protein helps balance blood sugar through the day, which in turn helps manage sugar cravings. It makes us feel full and satisfied for longer after a meal, and it supports muscle which is the driver of our metabolism.

So, if you want to move toward a higher protein, lower carb, lower fat diet for weight loss, use the ideas below to create a meal plan that you can stick to.

8:00 AM high protein breakfast

• Strawberry Banana Pops—21g of protein
• Three egg omelet with two slices of bacon—27g of protein
• Unjury® Overnight Oats—27g protein
• Cold brew coffee with Unjury Vanilla RTD and one scramble egg—26g protein

12:00 PM high protein lunch

• Unjury Martha's Chicken Soup Protein-Centric Meal Replacement—27g protein
• Salad with 4 oz. chicken, salmon, or shrimp—30g protein
• Burger with no bun, lettuce, tomato, and cheese—30g protein
• Unjury French Onion Soup with ½ turkey sandwich on whole grain bread—25g protein
• Egg salad in lettuce wraps—21g protein

6:00 PM high protein dinner

• 4-5 oz. lean meat (chicken, fish, shrimp, beef, pork, tofu) with vegetables and ½ cup whole grain or starch—30g protein

Choose 1-2 snacks daily

• Unjury Ready-to-Drink Shake—20g protein
• Unjury Chocolate Peanut Butter Mighty Bite—10g protein
• Unjury Hot Chocolate—30g protein
• Sugar-free sports drink—add Lemon Lime Protein—20g protein
• Greek Yogurt—add Chocolate Splendor—20g protein
• No sugar added applesauce—add Unjury Unflavored—21g protein
• Small green apple with one cheese stick—7g protein
• 10-15 almonds—3-5g protein
• Dill pickle
• Cucumber, carrots, and ¼ cup hummus—3g protein
• Sugar-free popsicle
• ¼ cup dried apricots
• Herbal tea

You can find even more delicious ideas here.