30 Days of 400-Calorie, High-Protein Dinners (2024)

FAQs

Is a high-protein dinner good for weight loss? ›

For most healthy people, a high-protein diet generally doesn't hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.

Lean protein food sources include lean red meats, skinless poultry, fish, eggs, low-fat or nonfat dairy products, nuts, seeds, and legumes. Avoid foods high in saturated fats and added sugars, as well as those that are highly processed.

Although every person's daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

Increasing the amount of protein you eat may help support weight loss by regulating certain hormones and helping you feel fuller longer, among other benefits. Protein is the single most important nutrient for weight loss and a better looking body.

Definitely more than a month, possibly several months. At that caloric intake, there's obviously going to be nutrient loss and some organ damage (it's going to be particularly rough on the kidneys).

If you only have 400 calories a day, this may not be sufficient and you could feel dizzy or light headed and have other complications such as vitamin and mineral deficiencies. 400 calories a day is not sufficient regardless of whether they come from protein, carbs or fat.

How to get 40g of protein per meal? ›

According to their research, this can be safely scaled to a daily intake of 2.2 grams per kilogram of body weight. By this logic, the same 130-pound individual actually needs a range of 94 to 130 grams of protein per day to build muscle.

It's best to spread your protein intake throughout the day, as eating too much at once can cause uncomfortable side effects.

Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein.

To consume 200g of protein per day, you'll need to eat high-protein foods like lean meats, fish, dairy, eggs, nuts, beans, and soy products. Opt for high-protein snacks during the day, like plain yogurt or a handful of nuts.