High-Protein, Low-Fat Meal Plans

Karen Frazier
weight loss

High-protein, low-fat diets represent a hybrid between two current schools of thought in weight loss and maintenance: low-carb diets and low-fat diets. Low-carb, high protein diets minimize hunger during weight loss, while low-fat diets may protect heart health. Both types of diet are effective for weight loss and maintenance, and some people choose to combine the two to maximize their results.

Meal Plans

If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day.

berry smoothie

Breakfast


Choose one of the following breakfasts each day.

Food(s) Calories Protein (g) Fat (g) Special instructions
Breakfast 1 Southwestern veggie scramble made with:
  • One spritz cooking spray
  • One whole egg
  • Two egg whites
  • 1/2 onion, chopped
  • 1/2 green pepper, chopped
  • 1 ounce fat free cheddar cheese
  • 1/2 cup salsa
225 24 g 5 g
  1. Spray small saute pan with cooking spray.
  2. Over medium high heat, saute onions and peppers until soft - about five minutes.
  3. Add egg and egg whites and scramble until cooked.
  4. Top with cheese and salsa and serve.
Breakfast 2 Chia smoothie made with:
  • 1 cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1 scoop whey protein powder
  • 1/2 cup frozen berries
250 26 g 7 g
  1. Add chia to almond milk and allow to sit for 20 minutes.
  2. Pour into a blender. Add protein powder and berries.
  3. Blend until well combined.
Breakfast 3 Canadian bacon and egg open faced sandwich made with:
  • 1 slice toasted Ezekiel 4:9 bread
  • 1 egg, over easy
  • 4 ounces Canadian bacon
  • 1 ounce reduced fat cheddar cheese
345 43 8.5
  1. In a small nonstick pan, cook one egg, flipping it when bottom is done.
  2. Place egg and Canadian bacon on toasted bread.
  3. Top with cheese.
  4. Broil until cheese melts, one to two minutes.
Breakfast 4 Fat-free yogurt parfait made with:
  • 1 cup fat-free vanilla yogurt
  • 1/2 ounce chopped walnuts
  • 1 cup sliced strawberries
322 12 g 9 g
Breakfast 5 Spinach and bacon frittata made with:
  • 3 egg whites and one whole egg, beaten
  • 2 slices turkey bacon, cooked and crumbled
  • 1 cup spinach
  • 3 tablespoons chopped onion
  • 1 clove minced garlic
  • 1 ounce grated fat-free cheddar cheese
330 33 g 5 g
  1. Spray an oven-proof saute pan with non-stick cooking spray.
  2. Over medium-high heat, cook onion until soft.
  3. Add spinach and cook until wilted.
  4. Add garlic and cook until fragrant - about 30 seconds.
  5. Carefully pour eggs over the vegetables and allow them to firm up on the bottom.
  6. Sprinkle with cheddar cheese.
  7. Transfer eggs to broiler oven, allowing frittata to puff and cheese to melt, about 3 minutes.
salad with chicken

Lunch


Choose one of the following lunches each day.

Food(s) Calories Protein (g) Fat (g) Special instructions
Lunch 1 Open-faced tuna salad sandwich made with:
  • 3 ounces water-packed light tuna
  • 1 rib celery
  • 2 tablespoons fat-free plain yogurt
  • 1 teaspoon Dijon mustard
  • Dash Tabasco sauce
  • 1 slice toasted Ezekiel 4:9 bread
  • 2 slices tomato
  • 1 ounce shredded fat-free cheddar
252 37 g 1 g
  1. Combine tuna, celery, yogurt, mustard, and Tabasco.
  2. Spread on toasted Ezekiel bread.
  3. Top with tomato and cheese.
  4. Broil until cheese melts.
Lunch 2 Kale chicken roll-up made with:
  • 4 extra large kale leaves
  • 3 ounces broiled chicken breast
  • 2 tablespoons avocado mashed with 1 teaspoon lemon juice, pinch of salt, and dash of Tabasco
  • 3 cherry tomatoes, halved
  • 1/4 cup cooked quinoa
  • 1/2 red pepper, chopped
300 31 g 10 g
  1. Combine all ingredients except kale in a bowl and mix until integrated.
  2. Place in the center of a kale leaves and roll up to eat.
Lunch 3 Turkey pinwheels made with:
  • 8 ounces deli turkey breasts
  • 4 tablespoons fat-free cream cheese mixed with a dash of Tabasco and 2 teaspoons Dijon mustard
  • 1/2 cup spinach leaves
315 35 g 3 g
  1. Spread turkey breasts with cream cheese mixture.
  2. Top with spinach.
  3. Roll turkey around filling.
Lunch 4 Beef and bean burrito made with:
  • 3 ounces 95 percent lean ground beef
  • 1/4 cup mashed black beans
  • 1 ounce fat-free cheddar cheese
  • 2 tablespoons salsa
  • 2 tablespoons fat-free plain yogurt
  • 1 whole wheat, low-carb tortilla
365 33 g 7 g
  1. Brown ground beef and drain.
  2. Cook black beans and mash with cheddar cheese and salsa.
  3. Spread beef and beans on a whole grain tortilla.
  4. Serve topped with yogurt.
Lunch 5 Chef's salad made with:
  • 4 ounces sliced turkey ham
  • 2 hard boiled egg whites, chopped
  • 3 cups shredded romaine lettuce
  • 3 scallions, chopped
  • 1 carrot, peeled and chopped
  • 5 cherry tomatoes, halved
  • 2 tablespoons fat free salad dressing
310 29 g 6 g
protein-style hamburger

Dinner


Choose one of the following dinners each day.

Food(s) Calories Protein Fat Special instructions
Dinner 1 6 ounces grilled salmon
Steamed artichoke
2 tablespoons fat-free ranch
350 45 g 7
Dinner 2 Warm shrimp spinach salad made with:
  • 2 slices turkey bacon
  • 1 shallot, minced
  • 1 clove garlic, minced
  • 1/4 cup red wine vinegar
  • 4 cups chopped baby spinach
  • 6 ounces shrimp, broiled
311 90 g 3 g
  1. Spray a large saute pan with nonstick cooking spray.
  2. Over medium-high heat, cook chopped turkey bacon until crisp. Remove and set aside.
  3. In the same pan, add shallots, garlic, and vinegar. Simmer until reduced by half.
  4. Pour warm dressing over baby spinach.
  5. Top with broiled shrimp.
Dinner 3 Protein style hamburger made with:
  • 4 ounces 95 percent lean ground beef
  • 1/2 head lettuce
  • 2 tablespoons fat-free ranch combined with 1 teaspoon Worcestershire, 1 teaspoon soy sauce, 1/4 teaspoon Sriracha
14 baby carrots
340 34 g 8 g
  1. Grill or broil hamburger patty.
  2. Remove several layers of lettuce leaves from head of lettuce to make a "bun."
  3. Spread lettuce with ranch dressing mixture.
  4. Top with burger and second lettuce leaves bun.
Dinner 4 1/2 roasted chicken breast, skin removed
Mashed cauliflower made with:
  • 1 cup cauliflower
  • 1 ounce fat-free cheddar cheese
  • 1/4 cup skim milk
  • Dash salt
  • Fresh cracked black pepper
1 cup green beans
300 42 g 2 g
  1. Steam cauliflower until soft.
  2. Drain and mash with a potato masher.
  3. Stir in cheese, milk, salt, and pepper.
Dinner 5 Halibut with pesto "mayonnaise"
  • 6 ounces halibut
  • 1/4 cup basil leaves
  • 1 tablespoon grated low-fat parmesan
  • 2 cloves garlic
  • 4 ounces fat-free plain yogurt
1 cup broccoli
364 56 g 8 g
  1. Grill halibut.
  2. Meanwhile, place basil and garlic in a food processor and process until well chopped.
  3. Scrape down sides of food processor and add yogurt and cheese.
  4. Spread over grilled salmon.

Snacks

Vegetables and hummus

Have two or three healthy, low-fat snacks to round out your day. Suggestions include:

  • Low-fat string cheese - 50 cal, 2 g fat, 6 g protein
  • 6 ounces fat-free yogurt - 140 cal, 0 g fat, 7 g protein
  • Hard boiled egg - 78 cal, 5 g fat, 6 g protein
  • Celery spread with 2 tablespoons fat-free cream cheese - 40 cal, 0 g fat, 3 g protein
  • Veggies and 2 tablespoons hummus - 100 calories, 4 g fat, 3 g protein
  • Green smoothies

Making Healthy Choices

The above suggestions are a jumping off point for choosing low-fat, high-protein foods. Consider the following tips to make healthy choices.

  • Choose whole, natural foods that are minimally processed including healthy fruits and vegetables.
  • Avoid foods that are low in nutritional value such as candy, low-fat crackers and cookies, or starchy grains like white rice or white bread. When you do eat grains, opt for whole grain foods.
  • Shop around the outside aisles of the supermarket, where you'll find the fresh, healthy foods your body needs.
  • If you add dairy to your diet, choose low-fat or fat-free dairy.
  • Nuts and seeds can be a healthy part of a low-fat, high protein diet; however, in order to minimize fat you should limit them to an ounce or less per day.
  • Instead of cooking with oils, use non-fat cooking spray or water for cooking.
  • Choose cooking methods that minimize fat such as steaming, broiling, or grilling.
  • Choose lean proteins like fish and white meat poultry. Remove skin from poultry and trim all visible fat from meats.
  • Pump up flavor with fat-free ingredients such as fresh herbs, Dijon mustard, Sriracha, and Worcestershire sauce.
  • Visit local farmer's markets for the highest quality, in-season, healthful produce and meats.
  • Consider joining a CSA (community-supported agriculture) program that will deliver fresh seasonal produce to you weekly. Locate nearby CSAs on Local Harvest.
  • Learn the basics of multiple low-carb and low-fat diet plans by following blogs such as South Beach Diet, and the Beauty Detox System where you will glean healthy eating tips to support your lifestyle.

A Healthy Lifestyle

For many, a low-fat, high protein diet supports their overall health goals. Eating right is part of a healthy lifestyle that can help you manage your weight, prevent illness, increase your energy, and feel great. If you need help downloading the printable meal plans, check out these helpful tips.

High-Protein, Low-Fat Meal Plans