Protein diet – What is it and how is it made? Weekly menu example

The protein diet is a type of diet high in protein. This method is very similar to the Dukan diet and is used to lose weight quickly.

The protein diet can have its benefits in the short term. However, if it lasts for long periods, it can be counterproductive.

This article analyzes the effects of the protein diet and how to do it with an example of a weekly menu.

What is the protein diet?

The protein or protein-rich diet is a diet used both to lose weight and to tone the body.

The macro proportions in the protein diet are very similar to the Dukan diet.

The main ingredient on the menu is foods rich in protein. Some studies suggest this method temporarily regulates estrogen levels in women.

Rules and proportion of macros in the protein diet

In a protein diet, carbohydrates provide only 20% of calories. While proteins contribute 50%, the rest is covered by fats.

According to the WHO, the proportions of carbohydrates, proteins, and fats in the protein diet are not ideal. In healthy nutrition, the most significant source of energy should be carbohydrates.

For this reason, it is not recommended to extend a protein diet for periods greater than one year.

When we talk about proteins, it is not only about quantity but quality. The most important thing is to ensure that your proteins provide a complete amino acid profile. These are known as proteins of high biological value.

In addition, the presence of fiber in the diet is recommended and increases the amount of water to improve digestive processes.

The proportion of macronutrients in a protein diet is:

  • Proteins: 50% of the total caloric content
  • Fat: 30% of the whole caloric content
  • Carbohydrates: 20% of the full caloric content

Does the protein diet help you lose weight?

The protein diet is an effective method to lose weight in the short term. However, it does not have the best long-term results.

This is because such a high protein intake can trigger an imbalance in hormone levels.

If you choose this method to lose weight, make sure you correctly transition to healthy eating. Otherwise, you can experience the challenge effect.

The rules of a protein diet are:

Protein Diet – List of Allowed Foods

A protein diet is based on foods high in protein and carbohydrates with a low insulin index. In addition, to maintain the balance of vitamins and minerals and cover fiber needs, the use of green vegetables, berries, citrus, and other low-carbohydrate fruits is allowed.

As a general rule, it can be said that meats and animal products are the foods that have the highest amount of protein. However, in a vegetarian diet, alternatives such as nuts and pseudo-cereals can effectively provide the number of carbohydrates, total proteins, and fats that are needed in the day. Here is a list of protein foods:

Food Protein content
in 100 g
% absorption
Protein supplements 70 — 75 g 95 – 99%
Meats (beef, chicken, fish) 20 – 30 g 95 – 99%
Dairy products 10 – 30 g 90 – 99%
Eggs 12 – 15 g 95 – 99%
Nuts 10 – 25 g 65 – 70%
Cereals and pseudo-cereals 12 – 15 g 20 – 60%
Fruits and vegetables 2 – 3 g 65 – 70%

Lisa of protein foods by type and% absorption.

White cheese or lean cheese are the dairy products that contain the highest amount of protein (20-30 g of protein per 100 g). A figure is comparable to the protein content of meat.

The main products strictly prohibited in a protein diet are sweets, jams, and industrial products. Also, potatoes, white rice, and sweetened dairy are allowed in smaller amounts—no more than 100 grams per day. The best choice as a source of carbohydrates is whole grains such as spelled and bulgur.

Protein diet – Sample weekly menu

A typical diet menu for a protein diet consists of scrambled eggs with skim cheese for breakfast, meat with green beans for lunch, a handful of nuts with fruit and yogurt for a snack, and a serving of fish with salad for lunch. Dinner.

Keep in mind that the weekly protein diet menu can vary significantly depending on energy expenditure, age, and gender.

An example of a weekly protein diet menu with a daily contribution of 2000-2300 Kcal is described below:

  1. Day 1

Breakfast: low-fat yogurt without sugar, nuts, and fruits. Lunch: meat with vegetables. Snack: Whole wheat toast with avocado. Afternoon: chicken with mushrooms and bell peppers.

  1. Day 2

Protein smoothie of bananas with avocado. Meatballs with red lentils. Snack: flourless oatmeal pancake with strawberries. Dinner: salmon with vegetables.

  1. Day 3

Scrambled eggs with coffee and a portion of fruits. Lunch: quinoa salad with turkey. Snack: yogurt with nuts and whole-wheat toast. Dinner: cream of zucchini soup with lean cheese.

  1. Day 4

Breakfast: oatmeal with fruits and chia seeds. Lunch: chicken fillet with broccoli. Snack: Whole wheat toast with avocado. Dinner: Tuna tart with tomato.

  1. Day 5

Breakfast: Scrambled eggs with coffee and a portion of fruits. Green buckwheat with meat. Snack: skim yogurt with 70% cocoa chocolate—dinner: baked beef with vegetables.

  1. Day 6

Breakfast: Whole wheat toast with fruits and lean cheese. Lunch: vegetable wok with chicken. Snack: healthy carrot cake and coffee. Dinner: Whole wheat pizza with spelled flour.

  1. Day 7

Scrambled eggs with whole-wheat toast. Lunch: Grilled beef with vegetables. Snack: Unsweetened orange juice and oat brownie fit. Dinner: Grilled fish with sweet potato puree.

Contraindications and harms of a diet rich in protein

Ammonia is a by-product of the metabolism of amino acids that make up proteins. When the diet is balanced correctly, it is found in relatively low concentrations in the blood.

When the amount of protein consumed increases dramatically, its level can increase up to 2-3 times. This leads to severe toxic damage to the body, especially when combined with poor-quality fats.

Too much ammonia causes fatigue, chronic weakness, altered mood, and regular sleep.

Congenital liver diseases and a high ammonia level in the body are associated with prolonged adherence to a protein or high-protein diet. This is one of the significant disadvantages of the low-carb diet or the Dukan diet.


A protein or protein-rich diet is where meat, dairy, eggs, legumes, and pseudo-cereals predominate. The main rule of a protein diet to lose weight should be to prohibit foods that contain simple carbohydrates.

This diet is generally used to lose weight, although it can also tone the body in the world of fitness. The main disadvantage or contraindication of a protein diet is the risk of increased free ammonia in the liver. As well as the possible deficiency of vitamins and minerals.

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