Complete Protein Diet: Breakfast, Lunch and Dinner Menu for Weight Loss

Complete Protein Diet: The Menu to Lose Weight Without Hunger

The protein diet is one of the most effective ways to lose weight without going hungry. Protein keeps you full longer, preserves muscle mass and speeds up your metabolism.

Here is a complete plan with menus for every meal of the day.

Why the Protein Diet Works

Protein has unique benefits for weight loss:

1. Thermal effect: The body burns 20-30% of protein calories for digestion alone
2. Satiety: Protein is the most satiating macronutrient
3. Muscle protection: maintain lean mass even in a calorie deficit
4. Glycemic stability: Avoid insulin spikes that cause hunger
5. Active Metabolism: More muscle mass = more calories burned at rest

How Much Protein Do You Need?

To lose weight while maintaining muscle mass:

• Sedentary: 1.2-1.5g per kg of body weight
• Active (3-4 workouts/week): 1.5-1.8g per kg
• Intense athletes: 1.8-2.2g per kg

Example: 70kg moderately active woman → 105-126g of protein per day

Complete Weekly Menu

Breakfast (25-30g protein)

Monday - Full Protein Shake

• PowerCocktail FitLine on an empty stomach
• ProShape All-in-1 Bourbon Vanilla with 250ml almond milk
• 1 banana chopped

Tuesday - Eggs and Avocado

• PowerCocktail FitLine on an empty stomach
• 2 scrambled eggs + 1 egg white
• Half an avocado on toasted wholemeal bread
• Cherry tomatoes

Wednesday - Protein Yogurt Bowl

• PowerCocktail FitLine on an empty stomach
• 200g Greek yogurt 0% fat
• 30g protein granola
• Mix of berries
• 1 tablespoon chia seeds

Thursday - Chocolate Protein Shake

• PowerCocktail FitLine on an empty stomach
• ProShape All-in-1 Chocolate with skim milk
• 1 tablespoon natural peanut butter

Friday - Protein Pancakes

• PowerCocktail FitLine on an empty stomach
• 2 pancakes (1 egg + 1 banana + 30g oats + 1 scoop protein)
• Fresh berries
• 1 drizzle of honey

Saturday - Salmon and Avocado Toast

• PowerCocktail FitLine on an empty stomach
• 2 slices wholemeal bread
• 80g smoked salmon
• Half an avocado
• Lemon juice and pepper

Sunday - Vegetable Omelette

• PowerCocktail FitLine on an empty stomach
• Omelette with 3 eggs, spinach, mushrooms and tomatoes
• 1 slice of wholemeal bread

Lunch (30-40g protein)

Monday: Grilled chicken breast 150g + mixed salad with chickpeas + brown rice 60g

Tuesday: Baked salmon 150g + steamed broccoli + sweet potatoes 100g

Wednesday: Canned tuna 120g + cannellini beans + tomatoes + olives + red onion

Thursday: Sliced ​​turkey 150g + quinoa 60g + grilled vegetables (courgettes, peppers, aubergines)

Friday: Bowl with brown rice 60g + edamame + avocado + raw salmon 100g + soy sauce

Saturday: Lentil burger (200g lentils + spices) + green salad + wholemeal bread

Sunday: Chicken breast 150g + wholemeal pasta 70g + fresh tomato sauce + basil

Dinner (25-35g protein)

Monday: Baked cod 150g + sautéed spinach + 1 tablespoon of EVO oil

Tuesday: Turkey breast 130g + pumpkin cream + rocket salad

Wednesday: ProShape All-in-1 shake (if you are looking for lightness) or: Baked sea bream 150g + steamed vegetables

Thursday: 2 hard-boiled eggs + Greek salad (cucumbers, tomatoes, 30g feta, olives)

Friday: Shrimps 150g + julienned courgettes + garlic and chilli pepper

Saturday: Beef strips 120g + rocket + cherry tomatoes + parmesan flakes

Sunday: Vegetable soup with mixed legumes + wholemeal croutons

Snacks (10-15g protein each)

Choose 1-2 per day between:

• 200g Greek yogurt + 10 almonds
• 30g mixed dried fruit (walnuts, almonds, hazelnuts)
• ProShape light shake (half a scoop + water)
• 2 hard boiled eggs
• Hummus (50g) + carrot and celery sticks
• Low-fat ricotta (100g) with honey and walnuts

Integration That Makes the Difference

In the morning (fasting):

• PowerCocktail: vitamins, minerals, fiber and antioxidants to start the day

Mid morning:

• Activize Oxyplus: energy and active metabolism throughout the morning

Afternoon (if necessary):

• TopShape (3 capsules): Supports fat metabolism

Before sleeping:

• Restorate Citrus: magnesium and minerals for night recovery and quality sleep

Weekly Shopping List

Proteins:

• Chicken breast (500g)
• Turkey breast (400g)
• Fresh salmon (300g)
• Smoked Salmon (80g)
• Cod (150g)
• Sea Bream (150g)
• Shrimps (150g)
• Lean beef (120g)
• Canned tuna (240g)
• Eggs (12)
• Greek yogurt 0% (1kg)

Vegetables:

• Spinach, broccoli, courgettes, tomatoes, rocket, mixed salad, peppers, mushrooms, carrots, celery, cucumbers

Carbohydrates:

• Brown rice, quinoa, wholemeal pasta, wholemeal bread, oats, sweet potatoes

Good fats:

• Avocado (3), EVO oil, mixed dried fruit, chia seeds, natural peanut butter

Legumes:

• Lentils, chickpeas, cannellini beans, edamame

Tips for Success

1. Prepare meals in advance (Sunday meal prep)
2. Drink 2-2.5L of water per day
3. Don't skip meals: better to eat regularly than to binge
4. Vary your protein sources: alternate animal and plant-based
5. Simple cooking: grilled, steamed, baked
6. Season with spices: turmeric, pepper, ginger, aromatic herbs
7. Weigh yourself once a week: Weight fluctuates daily

Expected Results

With this program you can expect:

• Week 1-2: less swelling, more energy
• Week 3-4: -2/3 kg, more comfortable clothes
• Month 2-3: -4/6 kg, improved body composition
• Month 3-6: -6/12 kg, visible transformation

Conclusion

The protein diet doesn't have to be boring or restrictive. With the right recipes, the appropriate supplements and a little organization, you can lose weight by eating well and without hunger.

Note: Adapt portions to your calorie needs. Consult a nutritionist for a personalized plan.