“You need to add Chicken breast for protein intake as it will help you in muscle development,” Gym Trainer said to Aashu.
Recently, Aashu joined a gym for weight loss and muscle growth. He got this advice from his neighbouring friend who had won a bodybuilding competition. Now, Aashu also wants to follow suit but he needs a diet that is high on protein so that he can get the required body cuts.
So, Aashu has now decided to include chicken in his daily meal. Although, he needs to continue with vegetarian foods as well to get other nutrients as well. Aashu needs to know about the people who prefer chicken in their diet. These people are called Pollotarians & Chicken diet is designed as per their needs.
These people become vegetarian by deducting the consumption of beef & lamb meat from their meals due to personal & environmental reasons but continued with poultry products.
This article is to provide an overview of the Chicken diet, its benefits, its downsides & a 5-day sample plan based on it.
What do we mean by a Chicken Diet?
A Chicken diet is a mix-up of poultry & vegetarian meals. It can also called a semi-vegetarian diet as it allows some form of animal product to be consumed.
Chicken in general language highlights that you are allowed to consume poultry foods but the primary focus would be on vegetarian meals.
Although poultry is allowed, you must dedicate a large portion of your meal to plant food groups such as fruits, vegetables, nuts, seeds, & grains.
In this diet, there are no clear guidelines about the quantity & types of poultry to be consumed. So, this depends on the needs & preferences of an individual.
What to Eat & What to Avoid
Foods to Eat
A Chicken diet allows the intake of plant foods & moderate consumption of poultry to make your meal nutrient-rich. Following are the foods that are recommended in this diet:
| Category | Food |
|---|---|
| Whole Grains | Brown rice, Oats, Barley, Millet, Farro, etc. |
| Fruits | Apples, Grapefruit, Oranges, Mangos, Bananas, Berries, Pears, Strawberries, etc. |
| Vegetables | Cabbage, Cauliflower, Spinach, Squash, Potatoes, Green-leaf vegetables, etc. |
| Legumes | Lentils, Black grams, Chickpeas, Black beans, Kidney beans, etc. |
| Nuts and Seeds | Pumpkin seeds, Almonds, Cashews, Pistachios, Chia seeds, Flax seeds, Walnuts, etc. |
| Poultry | Including Chicken, Turkey & Boiler etc. |
| Plant-based Protein | Tofu, Soy Chunks & Soy Milk, etc. |
| Healthy Fats | Desi Ghee, Olive oil, Coconut, Virgin Coconut oil, etc. |
| Non-Dairy products | Almond Milk, Skimmed milk low-fat Yoghurt, Coconut Milk, etc. |
| Spices & Herbs | Turmeric, Cumin, Cinnamon, Cardamom & Basil, Ginger, Garlic, Black pepper, etc. |
| Others | Organic Honey & Apple Cidar Vinegar. |
You can even have eggs & dairy products occasionally in a Pollotarian diet.
Foods to Avoid
Except for poultry, other animal products are restricted in this diet. But foods such as dairy, egg & seafood are occasionally allowed in minimal.
Foods that are off-limited in this diet are:
| Category | Food |
|---|---|
| Meat | Beef, Pork, Lamb, Meat, etc. |
| Dairy | Milk, Yoghurt, Cheese, Buttermilk, etc. |
| Refined oils | Vegetable oil, Canola oil, Palm oil, etc. |
| Bakery Foods | White Flour Bread, Biscuits, Candy, Cakes, etc. |
| Fast foods | Burgers, Pizzas, Chips, Popcorn, etc. |
| Sweetened Beverages | Sugar-added Juices, Soda Drinks, Energy Drinks, etc. |
Even the intake of fried poultry should also be minimized.
7-Day Chicken Diet Plan
We are providing you with a 7-day sample Diet plan to help you design your meal plan as per your needs & preferences:
| Day 1 | Monday |
|---|---|
| Breakfast | Low-fat yoghurt with almonds, strawberries, and flax seeds. |
| Lunch | Oatmeal bowl with roasted cauliflowers, cherry tomatoes, chickpeas & apple cider vinegar. |
| Dinner | Roasted chicken in virgin coconut oil and cauliflower with black beans, and pumpkin seeds. |
| Day 2 | Tuesday |
|---|---|
| Breakfast | Vegetable shawarma with whole-wheat bread, black beans, scrambled tofu, apple slices, and green tea with organic honey. |
| Lunch | Vegetable salad with grilled chicken breast, strawberries, and almonds. |
| Dinner | Tofu and vegetables stir-fried in virgin coconut oil with brown rice. |
| Day 3 | Wednesday |
|---|---|
| Breakfast | Two whole-grain parathas with desi ghee and berries. |
| Lunch | Lentil soup with whole-grain bread and a side fruit salad with apple cider vinegar. |
| Dinner | Vegetable curry with mushrooms, peppers, onions, and tomatoes with brown rice if available. |
| Day 4 | Thursday |
|---|---|
| Breakfast | Oatmeal with banana slices, chia seeds, peanut butter, and cinnamon. |
| Lunch | A black-bean burger with cucumber and some sweet potato fries with it. |
| Dinner | Brown rice prepared in desi ghee & chicken breast with and a side salad. |
| Day 5 | Friday |
|---|---|
| Breakfast | Apple pudding, sweet potatoes, strawberries, and spices. |
| Lunch | Chopped vegetable salad with cashews, mango, and peanut sauce. |
| Dinner | Stuffed whole-wheat paratha with baked falafel, hummus, tomatoes, spinach, and grilled chicken in virgin coconut oil. |
| Day 6 | Saturday |
|---|---|
| Breakfast | Peanut butter sandwich with a bowl full of dry fruits. |
| Lunch | Chicken soupand chickpea with tofu wrap |
| Dinner | A bowl of Noodles prepared with vegetables in virgin olive oil |
| Day 7 | Sunday |
|---|---|
| Breakfast | Vegetable omelette with a fresh apple. |
| Lunch | Brown rice with roasted vegetables and curd. |
| Dinner | Chicken & white bean stew with whole grain chapati. |
Although poultry has been allowed in the diet, your meal plan must be majorly focused on plant foods that are nutritious, fresh & unprocessed.
“Chicken is a nutrient-dense, lean protein food that can be included in a healthy eating pattern for people of all ages. When chicken is on the plate, it also helps Americans customize and enjoy meals that reflect their personal preferences, cultural traditions, and budgetary considerations”.
– 2020-2025 Dietary Guidelines for Americans
Chicken Diet Health Benefits
This Diet has some common health benefits such as weight loss & reduction in the risk of chronic diseases.
However, there is limited research on the health benefits of the Chicken meal & much of its benefits are associated with its avoidance of beef & lamb meat from the meals.
Lowers Risk of Heart Diseases
Beef & lamb meat are high-calorie foods that can lead to an increase in the risk of heart disease.
On the other hand, some studies show poultry foods have an indirect relationship to the decrease in heart diseases. This is because the consumption of poultry may replace the intake of meat.
Rather than cutting your meat intake, a Chicken diet is largely focused on the intake of plant foods such as fruits & vegetables that are rich in fibre & antioxidants. These nutrients can significantly reduce the risk of heart disease & lower your blood pressure levels.
Adding organic honey & apple cider vinegar to your diet can also make you more immune against heart diseases as they lower the impact of bad cholesterol (LDL) in your body.
Reduces Cancer Risk
Lamb meat & beef are associated with the occurrence of certain cancers such as colorectal cancer among its consumers.
Contrary to this, there is no such evidence that the consumption of poultry can enhance your risk of having cancer. So, they can be used to replace meat from your diet.
Plant foods such as fruits, vegetables & grains carry essential compounds & antioxidants that can protect you from cancers. They are great in healing your immunity system.
Intake of spices such as turmeric, cumin, cinnamon, and cardamom as well as herbs like ginger, garlic & black pepper can also help you in reducing the risk of cancer.
Shield Against Type-2 Diabetes
Foods specifically processed meat & other refined products are responsible for increasing the level of blood sugar & for making your body insulin resistant.
On the other hand, a Chicken meal has a limited impact on your blood sugar & emphasizing plant foods can regulate insulin in your body & lower the blood sugar levels.
One study on 1000 semi-vegetarian dieters, has found that they are 5% less likely to have type-2 diabetes as compared to those who are non-vegetarians.
Again, you can use natural sweeteners such as organic honey as a substitute for table sugar. Apple cider vinegar in salads is also a good option to lower your risk of type-2 diabetes.
Chicken Diet for Weight Loss
This particular diet can help you cope with your rising belly fat. Meat foods such as beef & lamb meat are high in calories and responsible for weight gain & obesity.
Chicken is a good alternative to replace meat from your plates as it has lower calories and chicken breast is a good source of protein.
Some studies have shown that foods that are high in protein such as poultry can reduce your appetite & reduce overeating.
Other than that, a semi-vegetarian diet can allow you to have lower body mass compared to those of non-vegetarians.
Good for Environment
Chicken diet can be called an environment-friendly diet, as it eliminates the consumption of Beef and other livestock.
One study claims that raising livestock for beef production needs a huge land area, consumes much more water & produces much more greenhouse gases as compared to the land & water consumed in the poultry industry.
Additionally, being a semi-vegetarian diet, this particular diet encourages plant foods that are much more sustainable & eco-friendly than that of meat & other animal products.
Possible Downsides of Chicken Diet Plan
When you are taking a well-planned Chicken diet, which has plant foods along with moderate quantities of Chicken meal, it can be a healthy option & you don’t have to rely on supplements for nutrients.
But then also some nutrients even can’t be fulfilled by adding poultry to the vegetarian diet. Those nutrients are:
- Iron
- Zinc
- Vitamin B12
- Calcium
- Omega-3
Some plant foods are a good source of Iron & zinc but animal products are even better. Poultry food carries good quantities of both nutrients but a dieter must be very conscious about the intake of iron & zinc-rich foods.
Vitamin B12 is the only nutrient whose sources can be traced to animal products. Poultry food can provide some quantities but then also you need some supplements to cope with a deficiency.
Calcium deficiency is another problem as this diet doesn’t allow dairy products. Some important plant foods rich in calcium are soy products, beans, legumes & kale.
At last, Omega-3 is mostly found in fish & needed for physical & mental development. Nuts such as walnuts & seeds such as chia & flax seeds have the alternative compound of Omega-3.
A Quick Summary
Aashu has now planned how he is going to include chicken in his daily meals. He will follow the Chicken diet which is nutritious as well as has a significant impact on weight loss. Adding chicken can also help him lower the risk of chronic diseases.
This diet is comparatively more eco-friendly diet than other western diets.
At last, there are some nutrients whose deficiencies can arise due to following this diet. A well-planned diet plan & inclusion of plant food sources can help in tackling that.
