7 Day Fat Protein Efficient Diet Meal Plan (PDF & Menu)

The fat-protein efficient diet is based on metabolic typing, a theory that people oxidize certain macronutrients more efficiently than others. This gives rise to different metabolisms and why some people lose weight more slowly than others.

Metabolic typing itself is based on pseudoscience, with no studies to back the theory. The fat-protein-efficient diet is considered a fad, but it can encourage healthier eating habits within the right context.

This article will cover everything you need to know about following a fat protein efficient diet and offer an alternative 7 day diet plan to follow.

What is the Fat Protein Efficient Diet?

The fat-protein-efficient diet is based on the idea that everyone’s metabolism is different. It is based on the unsupported metabolic theory, created in the 1930s by Weston Price.

It states that people metabolize different macronutrients (protein, carbohydrates, and fat) at different rates. It states that genetics, lifestyle and body shape affect this, but also due to the type of nervous system you have. A sympathetic nervous system directs automatic and rapid responses and burns energy.

The parasympathetic nervous system controls the body’s ability to relax, also known as the “rest and digest” state. People who believe in metabolic typing dieting believe that people with a stronger sympathetic nervous system burn more calories and digest food differently than those with a stronger parasympathetic nervous system.

The theory states that once you know your metabolic type, you can adjust your macronutrient intake accordingly to maximize health and well-being and lose weight.

What Are Metabolic Types?

There are 3 metabolic types according to the theory, but there is no official test. Generally, the way to identify your body type is to consider factors such as eating habits, mood, cravings, plus other factors.

Fat Protein Efficient Metabolizers

• Fat protein efficient people metabolize protein and fat more efficiently than carbohydrates
• Tend to like salty, fatty snacks
• Often fail on low-calorie diets
• Also known as ‘fat oxidizers’ or ‘parasympathetic dominant’
• Recommends high-protein, high-fat, low-carbohydrate diet to lose weight
• A good ratio to follow is: 50% protein ratio, 20% fats, and 30% carbs.

Carbohydrate Efficient Metabolizers

• Opposite to fat protein efficient metabolizers
• Digests carbohydrates more efficiently than protein or fat
• Have smaller appetites, love sweets and fluctuate weight often.
• Also known as ‘slow oxidizers’ or ‘sympathetic dominant’.
• Recommends high-carbon, low-fat and protein diet to lose weight
• A good ratio to follow would be: 60% carbs, 20% protein and 20% fats

Mixed

• Digest micronutrients equally efficiently
• Average appetites
• Normally do not struggle with weight
• Recommends

Remember that the information above is pseudoscience and isn’t based on any scientific studies. Use for informational purposes only.

Problems with the Metabolic Theory

Metabolic Rates Differ Even Between Those With Similar Body Types

It is true that people’s metabolism will vary from person to person due to genetics. For example, having more muscle increases your metabolic rate and therefore, the number of calories burnt at rest (1, 2). One study found that performing strength exercises 3 times a week for 11 minutes increased resting metabolic rate by an average of 7.4% in 6 months. This equates to 125 more calories burnt per day (3). Studies even find that obese people have a higher metabolic rate compared to people of normal weight (4, 5 , 6). This is partly because they have more muscle to help support the added weight (7, 8, 9).

Eating More Protein Can Help All People, Not Just Certain Body Types

It is also known that eating more protein can increase the metabolic rate of people of all body types, not just those of certain body types.

All food increases your metabolic rate temporarily, called the thermic effect of food. However, studies find that this effect is stronger after protein when compared to fats and carbs (10).

Eating lots of protein can help stop muscle loss and the subsequent metabolic rate reductions that accompany associated weight loss (11, 12, 13).

Lacks evidence

There is very little research on metabolic typing and no studies prove its effectiveness.

One small study in 2008 found that the questionnaire the diet uses to determine the metabolic type of a person does not actually reflect the real metabolic processing happening within the body (14)

Often Restrictive

Any diet that requires you to eat specific ratios of foods will be difficult to follow. It’s important to find something that you can follow long-term because if you revert back to your old way of eating, you’ll lose any benefit you achieve.

Yo-yoing between diets can also be unhealthy – some studies find that dieters often end up heavier than before they started their diet (15, 16).

How to Make the Fat-Protein-Efficient Diet Healthy

Generally, you’ll want to eat a balanced diet to ensure you consume a wide variety of nutrients. However, there are some specific considerations you’ll want to make when eating a diet that is higher in protein and fat and lower in carbs.

Choose Complex Carbs, Not Simple Ones

It is possible to lower the number of carbohydrates you consume and still follow a healthy diet. This is because complex carbs include foods high in carbohydrates but also contain lots of fiber and other nutrients.

These would include foods such as whole grains, legumes, fruits and vegetables. Whole grains include foods such as brown bread, brown rice and quinoa. Studies find that these types of foods are very healthy and can help people lose weight, despite being higher in carbs.

One review examined 15 different studies containing 120,000+ people. It found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat ( 17 ). The fiber in these foods can also help with weight loss.

Studies find that consuming more dietary can cause weight loss by automatically reducing calorie intake (18, 19). On the other hand, sugar and refined carbs are simple carbs. These are typically lower in fiber and don’t contain much nutrition.

They are found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.

Eat More Lean Protein

Protein is important within the body for building and repairing your tissues and maintaining muscle mass (20). As noted previously, having more muscle increases the number of calories burnt at rest. Great foods to consume include:

• Plant-based proteins like beans, legumes, tofu, nuts and seeds
• Poultry like chicken and turkey
• Fish like salmon, tuna and cod

Red meat such as beef, lamb and pork is also high in protein and also nutritious. However, it’s better to eat alternative sources due to its high saturated fat content.

Several observational studies show that red meat is associated with a greater risk of death, including from heart disease (21).

Consumption of processed red meats, like bacon and sausage, has been linked to an increased risk of colorectal cancer. This doesn’t appear to be true for unprocessed red meats (22).

Eat More Unsaturated Fat

Unsaturated fats are liquid at room temperature. They are healthy kinds of fat as they can improve blood cholesterol levels, ease inflammation and have other benefits.

Unsaturated fats are fats found in foods such as fatty fish, nuts, seeds and olive oil. Studies find that total cholesterol and LDL (the “bad”) cholesterol decrease when polyunsaturated fat replaces saturated fat (23). These are factors for heart disease and other chronic conditions.

Omega-3 fatty acids are a particularly important polyunsaturated fat to consume. They have a range of health benefits, including:

• Reduced inflammation (24, 25, 26).
• Reduced triglycerides (27, 28)
• Reduced blood pressure (29, 30)
• Reduced age-related mental decline (31, 32, 33)

It is found most abundantly in fatty fish. Fatty fish includes:

Reduce Your Sugar Intake

Reducing your added sugar intake is one of the best things you can do to improve your health. Excess sugar may cause you to pack on weight because it’s high in calories while offering few other nutrients.

Eating too much sugar contributes to a number of diseases, including:

• Increased risk of heart disease (34, 35)
• Increased risk of type 2 diabetes (36, 37)
• Reduces your energy (38)
• Cause dental issues (39).

What Foods to Eat on a Healthy Fat Protein Efficient Diet

Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

Carbohydrates

• Fruits. apples, pears, berries, citrus fruits like oranges
• Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
• Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
• Beans and legumes. E.g haricot, black, red beans.

Protein

• Beans and legumes. E.g haricot, black, red beans, chickpeas, lentils. These are excellent plant-based proteins.
• Lean meat. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.
• Low-fat dairy. E.g milk, eggs, yogurt. These contain less saturated fat than full-fat dairy, but be sure to check the labels for extra added sugar.

Fats

• Nuts and seeds. E.g almonds, walnuts, pistachios, flaxseeds and chia seeds.
• Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
• Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain essential omega-3 fatty acids.
• Avocados

All of these foods make up a balanced diet and don’t add substantially more carbohydrates to your diet.

Combining a Fat Protein Efficient Diet & Mediterranean Diet

The fat-protein-efficient diet has a number of problems. However, eating more healthy fats, lean proteins and complex carbohydrates are some of the pillars of a balanced, healthy eating plan.

Therefore, with just a few small changes, you can start following a diet that is also scientifically approved. The Mediterranean diet is a balanced way of eating that is recommended by doctors and health professionals.

It has many studies backing its use for its health benefits and sustainable weight loss. It has been ranked the number 1 diet according to the U.S. News & World Report for multiple years, primarily because of the health benefits and because of how easy it is to follow.

Because it is easy to follow, it is also a good option to lose weight, as it isn’t a diet that is too restrictive and difficult to follow.

One review examining 5 studies found the Mediterranean diet was as effective as other popular diets for weight loss such as the low-carb diet.

The study found that it can result in up to 22 lbs (10 kg) in 1 year (40). Many credible organizations suggest following a Mediterranean diet for longevity and health.

• Harvard Medical School
• Osteoarthritis Foundation Internal
• Mayo Clinic
• American Heart Association
• Arthritis Foundation

Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

• Lower risk of cardiovascular events, coronary heart disease, (41, 42)
• Lower risk of coronary heart disease (43, 44)
• Lower risk of developing type 2 diabetes (45)
• Lower risk of breast cancer (46)
• Lower risk of obesity (47)
• Better cognitive function (48)

How to Follow a Mediterranean Diet

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently . Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.

It does this because good health has been attributed to variations within the overall dietary pattern . The more variety you get within the specified relative allowances per category – the better.

7 Day Mediterranean-Style Fat Protein Efficient Diet Meal Plan

This meal plan will follow a Mediterranean-style diet with lower amounts of carbohydrates. Foods that are higher in carbs will be healthy choices like vegetables, fruits, legumes and beans. Protein choices are lean and fat choices are full of healthy, unsaturated fats.

Mediterranean-Style Fat Protein Efficient Diet Menu

In the meal plan are recipes for breakfast, lunch and dinner.

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Each day contains less than 100g of carbs.

Mediterranean-Style Fat Protein Efficient Diet Recipes

Day 1: Monday

Breakfast: Basil & Spinach Scramble

Nutrition

• Calories – 294
• Protein – 16g
• Carbs – 8g
• Fat – 24g

Prep & cook time: 10 minutes Ingredients (for 2 people)

• 2 tbsp olive oil
• 100g cherry tomatoes
• 4 eggs
• 60ml milk
• handful basil, chopped
• 200g baby spinach
• black pepper

Instructions

1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes Ingredients (for 2 people)

• 145g jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can cannellini beans, drained and rinsed
• 150g pack tomatoes, quartered
• Handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Salmon Harissa Yogurt

Nutrition

• Calories – 485
• Protein – 48g
• Carbs – 34g
• Fat – 12g

Prep & cook time: 25 minutes Ingredients (for 2 people)

• 50g couscous
• 2 tbsp sultanas
• small bunch coriander, chopped
• 1 tsp ground cinnamon, plus a pinch
• 200ml hot vegetable stock
• 1 tbsp honey
• 1 tbsp olive oil
• 2 salmon fillets
• 1 tbsp harissa paste
• 170g Greek yogurt

Instructions

1. Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
2. Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
3. Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.

Day 2: Tuesday

Breakfast: Sardines on Toast

Nutrition

• Calories – 269
• Protein – 15g
• Carbs – 22g
• Fat – 13g

Prep & cook time: 10 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion
• 1 garlic clove, crushed
• 1 red chilli, chopped and deseeded
• 1 lemon, juice and zest
• 1 x 120g cans of sardines in olive oil
• 2 slices of brown bread
• small bunch of parsley, chopped

Instructions

1. Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
2. Add sardines and heat for a few minutes until warm.
3. Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes Ingredients (for 2 people)

• 400g tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Greek Salad Omelette

Nutrition

• Calories – 369
• Protein – 15g
• Carbs – 10g
• Fat – 21g

Prep time + cook time: 25 minutes Ingredients (for 2 people)

• 4 eggs
• handful of parsley leaves, chopped
• 1 tbsp olive oil
• 1 red onion
• 100g cherry tomato,
• handful black olives
• 50g feta cheese, crumbled

Instructions

1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

Day 3: Wednesday

Breakfast: Berry Smoothie

Nutrition

• Calories – 207
• Protein – 15g
• Carbs – 27g
• Fat – 4g

Prep & cook time: 10 minutes Ingredients (for 2 people)

• 250g frozen berries
• 250g Greek yogurt
• 50ml milk
• 15g porridge oats
• 2 tsp honey (optional)

Instructions

1. Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.

Lunch: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g tomatoes, chopped
• 250g watermelon, cut into chunks
• 50g feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Dinner: Grilled Aubergine Slices with Hummus

Nutrition

• Calories – 552
• Protein – 17g
• Carbs – 49g
• Fat – 37g

Prep & cook time: 25 minutes Ingredients (for 2 people)

• 1 aubergine, sliced lengthways
• 2 tbsp olive oil
• 2 slices brown bread
• 150g hummus
• 50g walnuts, toasted
• 40g parsley, leaves chopped
• 100g cherry tomatoes, quartered
• juice ½ lemon

Instructions

1. Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
2. Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
3. Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.

Day 4: Thursday

Breakfast: Basil and Spinach Scramble

Lunch: Greek Salad

Nutrition

• Calories – 273
• Protein – 6g
• Carbs – 14g
• Fat – 24g

Prep & cook time: 5 minutes Ingredients (for 2 people)

• 120g tomatoes, quartered
• 1 cucumber, peeled, deseeded, then roughly chopped
• ½ red onion, thinly sliced
• 16 Kalamata olives
• 1 tsp dried oregano
• 50g feta cheese, crumbled
• 2 tbsp olive oil

Instructions

1. Place all of the ingredients in a large bowl and lightly season.
2. Serve with wholemeal bread (optional)

Dinner: Chicken & Peach Fusion

Nutrition

• Calories – 384
• Protein – 26g
• Carbs – 20g
• Fat – 22g

Prep time + cook time: 25 minutes Ingredients (for 2 people)

• 200g chicken breasts
• 2 tbsp olive oil
• 2 ripe peaches, stoned and cut into quarters
• 2 tsp red wine vinegar
• ½ tbsp clear honey
• ½ red chilli, finely chopped
• 55g bag herb salad
• 50g feta cheese, crumbled
• Broccoli/green beans to serve (optional)

Instructions

1. Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
2. Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
3. Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.

Day 5: Friday

Breakfast: Sardines on Toast

Lunch: Carrot, Orange & Avocado

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g bag rocket (arugula)
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can cherry tomatoes
• 4 eggs
• brown bread, to serve

Day 6: Saturday

Breakfast: Berry Smoothie

Lunch: Tomato & Feta Omelette

Nutrition

• Calories – 320
• Protein – 19g
• Carbs – 21g
• Fat – 20g

Prep & cook time: 10 minutes Ingredients (for 2 people)

• 2 tsp olive oil
• 4 eggs, beaten
• 8 cherry tomatoes, chopped
• 50g feta cheese, crumbled
• mixed salad leaves, to serve (optional)

Instructions

1. Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Dinner: Moussaka

Nutrition

• Calories – 457
• Protein – 36g
• Carbs – 18g
• Fat – 24g

Prep time + cook time: 30 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 500g lean beef mince
• 1 aubergine
• 2 tbsp tomato purée
• 2 tsp ground cinnamon
• 200g pack feta cheese, crumbled
• Fresh mint
• Brown bread, to serve (optional)

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
3. Sprinkle the feta and dried mint over the mince. Serve with toasted bread.

Day 7: Sunday

Breakfast: Basil and Spinach Scramble

Lunch: Moussaka (leftovers)

Dinner: Chicken & Avocado Salad

Nutrition

• Calories -396
• Protein – 31g
• Carbs – 15g
• Fat – 26g

Prep time + cook time: 20 minutes Ingredients (for 2 people)

• 2 skinless chicken breast
• 2 tsp olive oil (1 for the salad)
• 2 tsp smoked paprika
• 1 avocado, diced
• ½ tsp red wine vinegar
• ½ tbsp parsley, chopped
• 120g tomatoes, chopped
• ½ red onion, thinly sliced

Instructions

1. Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
2. Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.

Mediterranean-Style Fat Protein Efficient Diet Shopping List

This shopping list corresponds exactly to the 7-day diet plan, serving 2 people. No snacks are included.

28 Day Mediterranean-Style Plan

We’ve created a 4-week Mediterranean-style diet meal plan that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.