7-day high-protein diet plan for weight loss

Losing weight is a continuous and systematic process that requires a healthy diet, regular exercise, and strong determination. A high-protein diet plan not only helps you lose weight but also keeps you feeling full for a longer period. Protein builds muscle and maintains the body’s energy. In this article, we share with you a 7-day high-protein diet plan that is both effective and easy to follow for weight loss.

Day 1:

Breakfast:

  • 2 boiled eggs
  • 1 slice of brown bread
  • 1 cup green tea

Lunch:

  • Grilled chicken breast (150 grams)
  • Raw vegetable salad
  • 1 chapati (barley or wheat)

Snack:

  • 10 almonds
  • 1 cup green tea

Dinner:

  • Moong dal (1 cup)
  • 1 chapati
  • Salad

Day 2:

Breakfast:

  • 1 cup plain yogurt + chia seeds
  • 1 apple

Lunch:

  • Grilled fish (150 grams)
  • 1 chapati
  • Steamed vegetables

Snack:

  • 1 boiled egg
  • 1 cup green tea

Dinner:

  • Chicken soup (low salt)
  • Salad

Day 3:

Breakfast:

  • Oatmeal (cooked in water or milk, without sugar)
  • 1 boiled egg

Lunch:

  • Beans or chickpeas
  • 1 chapati
  • Salad

Snack:

  • 1 small banana
  • 1 cup green tea

Dinner:

  • Grilled chicken or fish
  • Boiled vegetables

Day 4:

Breakfast:

  • 1 protein smoothie (with yogurt, chia seeds, almonds, and fruit)
  • Lunch:
  • Boiled egg salad
  • 1 chapati
  • Tomato and cucumber salad

Snack:

  • 1 handful of almonds or walnuts
  • Green tea

Dinner:

  • Dal mash
  • 1 chapati
  • Salad

Day 5:

Breakfast:

  • Egg omelette (cooked in olive oil)
  • 1 slice of brown bread
  • Green tea

Lunch:

  • Chicken kebab (cooked in less oil)
  • 1 chapati
  • Salad

Snack:

  • Curd or lassi (without sugar)
  • 1 apple

Dinner:

  • Vegetable soup
  • 1 boiled egg

Day 6:

Breakfast:

  • Chickpea or black gram chaat (without chutney or oil)
  • 1 cup green tea

Lunch:

  • Grilled fish or chicken
  • Boiled vegetables
  • 1 chapati

Snack:

  • 10 almonds
  • 1 cup green tea

Dinner:

  • Dal or vegetables
  • Salad
  • 1 chapati

Day 7:

Breakfast:

  • Protein smoothie
  • 1 boiled egg

Lunch:

  • Chicken or mutton broth (less oil and salt)
  • Salad

Snack:

  • Curd or buttermilk
  • 1 banana or apple

Dinner:

  • Vegetables or lentils
  • 1 chapati
  • Salad

Additional tips:

  • Drink 8-10 glasses of water daily
  • Avoid sugar, fast food, and sugary drinks
  • Get enough sleep (7–8 hours)
  • Make light exercise a regular habit

This 7-day high-protein diet plan is simple, effective, and budget-friendly. Along with this, if you walk or exercise regularly, weight loss is possible quickly and in a healthy way. Always remember, losing weight is a process that takes time — with patience, consistency, and hard work, success will surely come.

Conclusion

A high-protein diet is a powerful and sustainable way to lose weight while maintaining muscle mass and feeling full throughout the day. This 7-day high-protein diet plan is designed to help you stay on track with your weight loss goals without compromising on essential nutrients. By incorporating lean proteins, fiber-rich vegetables, and healthy fats, you not only boost your metabolism but also support overall wellness. Remember, consistency is key — combine this meal plan with regular physical activity, adequate hydration, and proper sleep for the best results. Stay committed, and you’ll see the positive changes in your energy levels, body composition, and confidence.