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.
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.
Choose one of the following breakfasts each day.
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
Spray small saute pan with cooking spray.
Over medium high heat, saute onions and peppers until soft - about five minutes.
Add egg and egg whites and scramble until cooked.
Top with cheese and salsa and serve.
Chia smoothie made with:
1 cup unsweetened almond milk
2 tablespoons chia seeds
1 scoop whey protein powder
1/2 cup frozen berries
Add chia to almond milk and allow to sit for 20 minutes.
Pour into a blender. Add protein powder and berries.
Blend until well combined.
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
In a small nonstick pan, cook one egg, flipping it when bottom is done.
Place egg and Canadian bacon on toasted bread.
Top with cheese.
Broil until cheese melts, one to two minutes.
Fat-free yogurt parfait made with:
1 cup fat-free vanilla yogurt
1/2 ounce chopped walnuts
1 cup sliced strawberries
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
Spray an oven-proof saute pan with non-stick cooking spray.
Over medium-high heat, cook onion until soft.
Add spinach and cook until wilted.
Add garlic and cook until fragrant - about 30 seconds.
Carefully pour eggs over the vegetables and allow them to firm up on the bottom.
Sprinkle with cheddar cheese.
Transfer eggs to broiler oven, allowing frittata to puff and cheese to melt, about 3 minutes.
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.