High-Protein Chicken Salad Recipe

1. Overview: What Makes a Meal Plan Work for Weight Loss

Sustainable fat loss isn't about starvation — it's about structure. A well-balanced daily meal plan with adequate protein, controlled calories, and slow-digesting carbs supports fat loss while preserving lean muscle.

This one-day guide offers high-protein meals and easy recipes using familiar ingredients. Ideal for busy adults aiming to lose weight without skipping meals.

2. Daily High-Protein Weight Loss Meal Plan (Approx. 1,500–1,600 kcal)

🍳 Breakfast: Greek Yogurt Bowl

• 3/4 cup plain Greek yogurt (2% fat)
• 1/2 cup mixed berries
• 1 tbsp chia seeds
• 1 tbsp almond butter

Nutrition: 320 kcal – Protein: 22g / Carbs: 25g / Fat: 15g

High protein and fiber help reduce morning cravings while supporting digestive health.

🥗 Lunch: Grilled Chicken & Quinoa Salad

• 4 oz grilled chicken breast
• 1/2 cup cooked quinoa
• 1 cup spinach
• 1/4 cup cherry tomatoes
• 1 tbsp olive oil, lemon juice, pepper

Nutrition: 430 kcal – Protein: 35g / Carbs: 30g / Fat: 20g

You can prep chicken in batches for quick weekday lunches.

🍽 Dinner: Baked Salmon with Veggies

• 5 oz baked salmon (seasoned with herbs)
• 1/2 cup cooked brown rice
• 1 cup roasted broccoli
• 1 tsp olive oil

Nutrition: 500 kcal – Protein: 40g / Carbs: 35g / Fat: 25g

Salmon provides healthy omega-3 fats and keeps you full longer.

🍫 Optional Snack: Protein Bar or Boiled Egg

• 1 boiled egg + 5 almonds or
• 1 low-carb protein bar (150–180 kcal range)

Nutrition: ~150 kcal – Protein: 10–15g

3. Summary Table: At a Glance

Meal	Calories	Protein	Carbs	Fat
Breakfast	320 kcal	22g	25g	15g
Lunch	430 kcal	35g	30g	20g
Dinner	500 kcal	40g	35g	25g
Snack	150 kcal	10–15g	5g	10g
Total	1,400–1,600 kcal	110–115g	95g	70g

4. Practical Tips for Success

• Drink at least 2 liters of water daily.
• Don’t skip meals — protein timing matters.
• Prep ingredients on Sunday (chicken, rice, chopped veggies).

If you're looking for healthy, high-protein meals that support fat loss and taste great, these types of structured meal plans can make a huge difference.

Choosing the right foods consistently is key — and that’s where smart meal planning helps.