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How to create a healthy meal plan with high protein food items

Before and After BMI

August 11, 2016

How to create a healthy meal plan with high protein food items

If you’re interested in how to create a healthy meal plan with plenty of high protein food items, these tips will help.

Wooden fork and spoon between wooden heart on a table.

Why eat foods high in protein?

Protein is an important part of any eating plan, and high protein diets have become a popular way to try to lose weight. Protein helps your body build and repair tissue, and it’s a component of everything from bones to muscles. In fact, protein is a vital part of every cell in your body.

Protein is classified as a macronutrient, which means your body needs lots of it to function. Unlike other macronutrients such as fat and cholesterol, protein is not stored in the body, so you have no reserves to fall back on if you’re not getting enough in your diet.

High protein food items have been linked to an increased feeling of fullness and satisfaction, which can make weight loss easier. If you don’t feel hungry and deprived, you may be less likely to overeat!

Sign lit up to show the words: breakfast, lunch, dinner.

Eat protein throughout the day

Several studies have shown that eating high protein foods throughout the day is important, but many people tend to load up at dinner and skimp at breakfast. That could set you up to be hungry and make poor food choices throughout the day.

Choose nutritious high protein food items

To create your healthy meal plan, try these high protein food items to add to your diet throughout the day:

A high protein dish of eggs, spinach, and tomatoes.


Eggs are a good and inexpensive source of protein, with each large egg containing about 6 grams of protein. They’re extremely versatile and can be cooked in lots of different ways. Try an omelet, for example, with some bell peppers, spinach, tomato, avocado or other tasty and nutritious fillings.

Tuna salad bowl for a high protein meal option.


Canned fish is convenient, inexpensive and healthy. Tuna has around 20-25 grams of protein in a 3-ounce serving, depending on the type. Salmon has a similar amount.

Chicken breasts, beans, and vegetables for a high protein meal.


A 3-ounce serving of chicken breast contains about 25-27 grams of protein, and ground turkey has a similar amount. Pork also offers plenty of protein, and cuts such as the tenderloin and top loin are leaner.

For even more protein, don’t forget a vegetable – top high-protein choices include peas, spinach, broccoli, and Brussels sprouts.

Bowl of Greek yogurt as example of high protein snack.


Adding high protein snacks to your diet will help keep you full throughout the day. Try some of the following:

  • Cottage cheese: 20 grams per 5-ounce serving
  • String cheese: 6-8 grams per serving
  • Greek yogurt: 12-20 grams per container

More protein can be helpful for weight loss, but be sure to choose healthy sources. As with any other type of diet decision, talk with your doctor before making any significant changes.

For more information about how to create a healthy meal plan for weight loss, contact BMI of Texas.