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What is the Ideal Protein Diet?

Mrunmayi Deo May 18, 2020
An ideal protein diet is amongst the most popular and trustworthy weight loss diets. Here is an elaboration of the diet plan, and how effective it has been over the years.
Proteins are a good source of energy for people of all age groups. It is needless to say that a high protein diet is an excellent option for bodybuilders and athletes, as well as for people looking to lose weight as it promotes muscle development, preserves body mass, and help lose body fats.
Animal proteins are good sources, and thus, the major energy source in such a diet plan. So without much ado, let's see what the plan offers dieters, along with some suitable recipes.

Ideal Protein Diet Plan

This diet plan was developed by Tran Tien Chanh, a medical doctor around 25 years ago, mainly for weight loss and obesity related issues. Following this plan along with regular exercising proves to be very helpful for all the dieters.
The plan consists of 4 phases wherein strict protein diet-friendly foods are supposed to be eaten along with a gradual increase of carbohydrates in the latter phases. So let's see what is the diet schedule for this plan.

Phase 1: (2 to 6 weeks)

  • 3 pre-packaged protein drinks
  • A meal including lean protein and leafy vegetables
  • Low calorie supplements
Cost: $100.00 per week

Phase 2: (1 to 2 weeks)

  • 2 meals with lean meat or poultry and raw or cooked vegetables
  • 2 meals of protein packs
  • Lean dairy products
Cost: $60.00 per week

Phase 3: (2 weeks)

  • Healthy carbohydrate foods like whole wheat toast and fruits
  • Meal consisting of lean meat or poultry
  • Vegetables
  • Lean dairy products
  • Protein rich snacks
Cost: $50.00 per week

Phase 4: (Onwards)

  • Healthy carbohydrate foods like whole wheat toast and fruits, along with protein snacks
  • Meal consisting of lean meat or poultry
  • Vegetables
  • Lean dairy products
  • Protein snacks
  • Vegetable soup
  • Complex carbohydrates like pasta


The diet recommends its followers to consume low-calorie salads and smoked or roasted animal proteins. Protein shake are extremely healthy as well, and can be included as desserts, if the alternative foods are compromised.

Seafood Salad

Ingredients: Finely chopped red onions and celery stalks, sweet green pepper, pollock chunks, cooked shrimp, other cooked fish in chunks, salt and pepper, a pinch of garlic powder, one tablespoon dried parsley and dill, olive oil, mustard sauce, fresh lemon juice or vinegar.
Procedure: Mix all the fish chunks together with a pinch of garlic powder and salt. For dressing, mix onions, celery stalks, mustard sauce, and lemon juice. Combine all, mix them properly. Marinate them in refrigerator for sometime and serve later.

Oatmeal cookies

Ingredients: Protein oatmeal packet, chocolate pudding packet, rolled oats, salt, one teaspoon Splenda, cinnamon, one teaspoon baking powder, one egg white, one teaspoon vanilla extract, water.
Procedure: Mix all the ingredients together so that a dough-like mixture is created. Grease the cookie sheet with oil and place the cookies on the sheet after cutting them with a cookie cutter. Bake them for 10 minutes at 325°F, until the cookies appear dry on the surface.


This diet plan is highly effective in reducing 2-7 pounds per week, if followed strictly. It is an easy-to-follow plan, however many people face problems regarding the protein supplements needed to be taken. Also, the most important phases are the 1st and 2nd phases, where there is zero carb intake, and thus challenging to follow.
It's better to order the supplements in advance so that the diet can be scheduled accordingly. Also, the reviews are totally based on individual experience and the body type of individuals. Having said this, it is one of the most effective diet plans ever, so there is no harm in trying it.
Disclaimer: The information provided here is solely for educating the reader. It is not intended to be a substitute for the advice of a dietitian or nutritionist.