High Protein for Weight Loss

Protein has the highest thermic effect of any macronutrient — 25–30% of protein calories are burned through digestion. Combined with its hunger-suppressing effects and muscle-preservation properties during a calorie deficit, high protein meal prep is the most evidence-backed dietary approach for sustainable fat loss.

The 7-Day Plan

Breakfast: Greek yogurt overnight oats (38g protein). Lunch: Chicken quinoa bowl (45g). Snack: Cottage cheese with berries (28g). Dinner: Turkey taco bowl (42g). Daily total: 153g protein.

Shopping List (~$65)

  • Chicken breast — 2 lbs
  • Ground turkey 93% lean — 1.25 lbs
  • Salmon fillets — 4 pieces
  • Eggs — 1 dozen
  • Greek yogurt 0% — 32oz
  • Cottage cheese — 24oz
  • Quinoa — 2 cups dry
  • Black beans — 2 cans
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