If you’re looking to shed extra fat while preserving muscle, a high-protein meal plan is one of the most effective approaches. This 7 day protein diet plan for weight loss is designed to boost metabolism, control appetite, and help your body burn fat more efficiently — all while keeping meals simple and satisfying.

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Why Choose a Protein Diet for Weight Loss?

Protein plays a crucial role in fat loss and body recomposition:

• Reduces hunger and cravings
• Boosts metabolism through thermic effect
• Preserves lean muscle mass during calorie deficit
• Keeps you fuller for longer, reducing overeating

When combined with healthy fats, fiber, and moderate carbs, a high-protein diet becomes a sustainable long-term solution.

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Daily Protein Targets

Aim for 0.8 to 1 gram of protein per pound of body weight. If you weigh 150 pounds, target around 120–150 grams of protein daily. Split your protein evenly across meals to maximize absorption and appetite control.

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7 Day High-Protein Diet Plan for Weight Loss

Each day provides 3 meals and 2 snacks, rich in lean proteins, vegetables, and complex carbs.

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Day 1

Breakfast:

• 3 boiled eggs
• 1 slice whole grain toast
• Green tea

Snack:

• Greek yogurt (unsweetened) with chia seeds

Lunch:

• Grilled chicken breast
• Quinoa salad with cucumbers, tomatoes, and olive oil

Snack:

• Handful of almonds

Dinner:

• Baked salmon
• Steamed broccoli
• Sweet potato mash

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Day 2

Breakfast:

• Protein smoothie (whey, almond milk, banana, peanut butter)

Snack:

• Hard-boiled egg and a few walnuts

Lunch:

• Turkey lettuce wraps with avocado and bell peppers

Snack:

• Cottage cheese with flaxseeds

Dinner:

• Stir-fried tofu with mixed vegetables
• Brown rice

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Day 3

Breakfast:

• Oatmeal with protein powder and berries

Snack:

• Low-fat cheese cubes

Lunch:

• Grilled shrimp
• Couscous
• Mixed greens with lemon vinaigrette

Snack:

• Protein bar (low sugar)

Dinner:

• Lean beef stir-fry with spinach and bell peppers
• Cauliflower rice

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Day 4

Breakfast:

• 2 scrambled eggs with mushrooms and spinach
• 1 slice rye toast

Snack:

• Greek yogurt with sliced almonds

Lunch:

• Baked chicken thighs
• Roasted vegetables
• Quinoa

Snack:

• A handful of edamame

Dinner:

• Grilled tuna steak
• Green beans
• Small portion of brown rice

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Day 5

Breakfast:

• Smoothie with pea protein, frozen berries, oats, almond milk

Snack:

• Handful of pumpkin seeds

Lunch:

• Egg salad lettuce wraps
• Cucumber sticks

Snack:

• Cottage cheese with berries

Dinner:

• Grilled turkey patties
• Steamed asparagus
• Mashed cauliflower

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Day 6

Breakfast:

• Protein pancakes (oats, egg whites, protein powder)
• Fresh strawberries

Snack:

• Low-fat Greek yogurt

Lunch:

• Grilled tofu bowl with brown rice, carrots, and bok choy

Snack:

• Boiled eggs

Dinner:

• Grilled chicken kabobs
• Zucchini noodles
• Tomato and basil salad

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Day 7

Breakfast:

• Omelet with spinach, mushrooms, and low-fat cheese

Snack:

• Whey protein shake

Lunch:

• Tuna salad with olive oil, greens, and avocado

Snack:

• Roasted chickpeas

Dinner:

• Baked cod with lemon
• Steamed green beans
• Quinoa

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Tips to Maximize Results

• Drink at least 2–3 liters of water daily
• Limit sugar and processed carbs
• Include regular exercise: strength training + cardio
• Prioritize sleep and manage stress levels

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This 7 day protein diet plan for weight loss is designed to boost fat loss while keeping you full and nourished. It’s balanced, sustainable, and rich in nutrient-dense whole foods. With consistent effort, smart meal prep, and regular physical activity, this plan can help you reach your weight goals effectively.