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Max Planck Diet: How To Lose Weight With Proteins

The Max Planck Diet is a low-carbohydrate diet based on animal proteins, vegetables, and fruit. You should lose up to nine kilos within two weeks – but the calorie intake is severely limited and a strict nutrition plan must be followed.

What is the Max Planck Diet?

The Max Planck Diet is a two-week phase with few carbohydrates and a strict nutritional plan. But don’t get confused: the Max Planck Institutes are not the source of ideas. Proteins are the focus of the diet. Form the basis:

  • eggs
  • Cheese
  • Fish
  • steak
  • chicken
  • boiled ham
  • Natural yogurt

But vegetables such as spinach, green lettuce, carrots, and tomatoes are also provided. By doing without carbohydrates and increasing the intake of proteins, the metabolism is supposed to be stimulated. So not on the menu:

  • pasta
  • potatoes
  • rice etc

Now and then a bun is allowed. Alcohol is a no-go, but black coffee and a fixed part of the menu are allowed. The Max Planck Diet minimizes the calorie budget and around 400 to 800 calories per day are allowed. As a comparison, on average, an adult needs 2,000 calories per day.

Nutrition plan of the Max Planck Diet

With the Max Planck Diet, a workload of 400 to 800 calories is strictly adhered to for two weeks. The nutrition plan must not be changed in weeks one and two and includes the following foods:

day 1
Breakfast: black coffee (without milk, without sugar)
Lunch: 2 boiled eggs with spinach
Dinner: 1 steak and green salad

day 2
Breakfast: black coffee (without milk, without sugar) and 1 roll
Lunch: 1 steak, green salad, and berries or other fruit
Dinner: cooked ham (unlimited)

day 3
Breakfast: black coffee without sugar (unlimited) and 1 roll
Lunch: 2 boiled eggs, green lettuce, and tomatoes
Dinner: cooked ham and green salad

day 4
Breakfast: black coffee without sugar (unlimited) and 1 roll
Lunch: 1 boiled egg, carrot, and cheese (unlimited)
Dinner: Natural yogurt with berries or other fruits

day 5
Breakfast: black coffee without sugar (unlimited) and carrots with lemon
Lunch: boiled or stewed fish and tomatoes
Dinner: 1 steak and green salad

day 6
Breakfast: black coffee (without milk, without sugar) and 1 roll
Lunch: grilled chicken
Dinner: 2 boiled eggs and carrots

day 7
Breakfast: green tea with lemon (no sugar)
Lunch: 1 steak and berries or other fruit for dessert
Dinner: everything is allowed

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Written by Elizabeth Bailey

As a seasoned recipe developer and nutritionist, I offer creative and healthy recipe development. My recipes and photographs have been published in best selling cookbooks, blogs, and more. I specialize in creating, testing, and editing recipes until they perfectly provide a seamless, user-friendly experience for a variety of skill levels. I draw inspiration from all types of cuisines with a focus on healthy, well-rounded meals, baked goods and snacks. I have experience in all types of diets, with a specialty in restricted diets like paleo, keto, dairy-free, gluten-free, and vegan. There is nothing I enjoy more than conceptualizing, preparing, and photographing beautiful, delicious, and healthy food.

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