High Protein Low Calorie Diet for Weight Loss: Meal Plans & Foods
A high protein low calorie diet is a powerful approach to weight loss, combining the benefits of protein for muscle preservation and satiety with low-calorie foods to create a calorie deficit. This guide provides a high protein low calorie meal plan, a list of low calorie high protein foods for weight loss, including low calorie high protein foods vegetarian options, and tips to succeed on a 1200 calorie meal plan high protein.
Use this guide alongside our calorie deficit calculator to tailor your high protein calorie deficit diet for optimal results.
Key Fact: A high protein low calorie diet with 0.8–1.2 g protein/kg body weight helps preserve muscle and curb hunger, making weight loss sustainable.
This guide covers:
- Benefits of a high protein low calorie diet for fat loss
- Sample 1200 calorie meal plan high protein for weight loss
- List of best high protein low calorie foods, including vegetarian options
- Tips for creating a high protein low cal lifestyle
- How to combine with a calorie controlled diet
Related: Explore our Calorie Deficit Calculator, Calorie Deficit Guide, or Low Calorie Diet Plan.
Why Choose a High Protein Low Calorie Diet?
A high protein low calorie diet supports weight loss by preserving muscle mass, increasing satiety, and boosting metabolism. Protein has a higher thermic effect (20–30% of calories burned during digestion) compared to carbs (5–10%) or fats (0–3%), helping you burn more calories. It’s ideal for those following a high protein calorie deficit diet.
Benefits include:
- Muscle preservation: Prevents muscle loss during a calorie deficit.
- Increased satiety: Protein-rich foods keep you full longer, reducing cravings.
- Faster metabolism: Supports a higher calorie burn compared to low-protein diets.
- Versatility: Works for omnivores and vegetarians with foods like tofu and lentils.
Tip: Aim for 0.8–1.2 g protein/kg body weight daily. Use our calorie deficit calculator to set your calorie target.
Sample 1200 Calorie Meal Plan High Protein
This 1200 calorie meal plan high protein provides ~100 g protein (1.4 g/kg for a 70 kg person) while keeping calories low for weight loss.
- Breakfast (300 kcal, 25 g protein): 1 cup Greek yogurt (0% fat, 120 kcal, 20 g protein), 1/2 cup berries (40 kcal), 1 tbsp chia seeds (60 kcal, 5 g protein).
- Lunch (400 kcal, 35 g protein): Grilled chicken salad (4 oz chicken, 200 kcal, 30 g protein; mixed greens, 20 kcal; 1 tbsp olive oil dressing, 120 kcal; 1/2 cup cucumber, 10 kcal).
- Dinner (350 kcal, 30 g protein): 4 oz baked salmon (200 kcal, 25 g protein), 1 cup steamed broccoli (55 kcal), 1/4 cup quinoa (95 kcal, 5 g protein).
- Snack (150 kcal, 10 g protein): 1 scoop protein powder in water (120 kcal, 10 g protein), 1/2 cup baby carrots (30 kcal).
Warning: Ensure your high protein low cal plan includes enough carbs and fats for energy and nutrient balance. Consult a nutritionist for personalization.
Best High Protein Low Calorie Foods
These low calorie high protein foods for weight loss help you meet protein goals without exceeding calorie limits. Vegetarian options are included.
| Food (100 g) | Calories (kcal) | Protein (g) | Type |
|---|---|---|---|
| Chicken breast (skinless, grilled) | 165 | 31 | Meat |
| Salmon (baked) | 182 | 25 | Seafood |
| Greek yogurt (0% fat) | 59 | 10 | Dairy |
| Tofu (firm) | 76 | 8 | Vegetarian |
| Lentils (cooked) | 116 | 9 | Vegetarian |
| Egg whites (3 large) | 52 | 11 | Dairy |
| Cottage cheese (low-fat) | 81 | 11 | Dairy |
| Seitan | 141 | 25 | Vegetarian |
Note: Combine these foods with low-calorie vegetables (e.g., spinach, broccoli) to create balanced meals. Use our calorie deficit calculator to adjust portions.
Tips for a High Protein Low Calorie Diet
- Prioritize lean proteins: Choose low calorie protein foods like chicken, fish, or tofu to maximize protein without excess calories.
- Plan meals ahead: Prep your high protein low calorie meal plan to stay on track.
- Include fiber: Pair proteins with low-calorie, high-fiber vegetables to enhance satiety.
- Use protein supplements: Protein powders can boost intake on a high protein low cal diet.
- Track macros: Ensure 25–35% of calories come from protein. Try our macro calculator for guidance.
Tip: Combine your high protein low calorie diet plan with exercise to preserve muscle and boost fat loss. Learn more in our calorie deficit guide.
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