Diet plan grocery list
Chicken breast
Salmon fillets
Ground beef
Pork chops
Eggs
Greek yogurt
Cottage cheese
Cheddar cheese
Spinach
Broccoli
Asparagus
Bell peppers
Zucchini
Cauliflower
Avocado
Cherry tomatoes
Green beans
Brussels sprouts
Mushrooms
Strawberries
Blueberries
Raspberries
Almonds
Walnuts
Chia seeds
Flaxseeds
Olive oil
Coconut oil
Almond butter
Unsweetened almond milk
Tofu
Tempeh
Tuna
Diet plan overview
The 14-day diet plan for low carb high protein emphasizes reducing carbohydrate intake while increasing protein consumption. It features foods like lean meats, eggs, and dairy to help you stay full and energized. This plan supports weight management and muscle maintenance.
By focusing on high-protein, low-carb foods, you can stabilize blood sugar levels and boost metabolism. It’s an effective way to enhance your diet and achieve your health goals.
Foods to eat
- Lean Meats: Chicken, turkey, and lean beef provide high protein without excess carbs.
- Seafood: Salmon, tuna, and shrimp are excellent sources of protein and healthy fats.
- Eggs: A versatile and protein-packed option for any meal.
- Non-Starchy Vegetables: Spinach, broccoli, and bell peppers are low in carbs and high in nutrients.
- Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds for protein and healthy fats.
✅ Tip
Explore low-carb veggies like leafy greens, broccoli, and asparagus to fill out your plate without spiking your carb intake.
Foods not to eat
- High-Carb Vegetables: Avoid potatoes, corn, and peas that are higher in carbohydrates.
- Sugary Foods: Cut out candies, cakes, and pastries loaded with sugar.
- Grains: Stay away from bread, pasta, and rice which are high in carbs.
- Sweetened Beverages: Skip sodas, sweet tea, and fruit juices with high sugar content.
- Processed Snacks: Limit chips, crackers, and other processed foods with hidden carbs.
Main benefits
With the 14-day diet plan for low carb high protein, you can stabilize your blood sugar levels, reducing spikes and crashes. It helps in maintaining muscle mass while promoting fat loss. This plan often leads to increased satiety, keeping hunger at bay for longer periods. You might also experience improved metabolic rates and better overall energy levels.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Going low-carb and high-protein doesn't have to be expensive. Chicken thighs are a fantastic option – they're significantly cheaper than breasts and just as flavorful. Plus, they have a higher fat content, which helps keep them moist during cooking. Stock up on frozen vegetables to add volume and essential nutrients to your meals without breaking the bank. Consider buying eggs and Greek yogurt in bulk if you have the space – they're both excellent sources of protein and perfect for this low-carb, high-protein plan.
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Meal plan suggestion
14-Day Meal Plan for Low Carb High Protein Diet
Day 1
- Breakfast: Scrambled eggs with spinach and cherry tomatoes
- Lunch: Grilled chicken breast with avocado and broccoli
- Dinner: Baked salmon with asparagus and cauliflower rice
- Snack: Greek yogurt with blueberries and chia seeds
Day 2
- Breakfast: Omelet with spinach, mushrooms, and cheddar cheese
- Lunch: Ground beef salad with spinach, bell peppers, and avocado
- Dinner: Pork chops with Brussels sprouts and green beans
- Snack: Cottage cheese with raspberries
Day 3
- Breakfast: Smoothie with almond milk, strawberries, protein powder, and chia seeds
- Lunch: Grilled chicken breast with zucchini noodles and cherry tomatoes
- Dinner: Tuna steak with broccoli and mushrooms
- Snack: Greek yogurt with walnuts and a drizzle of honey
Day 4
- Breakfast: Scrambled eggs with spinach and cherry tomatoes
- Lunch: Ground beef with cauliflower rice and bell peppers
- Dinner: Baked salmon with asparagus and green beans
- Snack: Cottage cheese with strawberries
Day 5
- Breakfast: Omelet with spinach, mushrooms, and cheddar cheese
- Lunch: Grilled chicken breast with avocado and broccoli
- Dinner: Pork chops with Brussels sprouts and green beans
- Snack: Greek yogurt with blueberries and chia seeds
Day 6
- Breakfast: Smoothie with almond milk, strawberries, protein powder, and chia seeds
- Lunch: Ground beef salad with spinach, bell peppers, and avocado
- Dinner: Tuna steak with broccoli and mushrooms
- Snack: Cottage cheese with raspberries
Day 7
- Breakfast: Scrambled eggs with spinach and cherry tomatoes
- Lunch: Grilled chicken breast with zucchini noodles and cherry tomatoes
- Dinner: Baked salmon with asparagus and cauliflower rice
- Snack: Greek yogurt with walnuts and a drizzle of honey
Day 8
- Breakfast: Omelet with spinach, mushrooms, and cheddar cheese
- Lunch: Ground beef with cauliflower rice and bell peppers
- Dinner: Pork chops with Brussels sprouts and green beans
- Snack: Cottage cheese with strawberries
Day 9
- Breakfast: Smoothie with almond milk, strawberries, protein powder, and chia seeds
- Lunch: Grilled chicken breast with avocado and broccoli
- Dinner: Tuna steak with broccoli and mushrooms
- Snack: Greek yogurt with blueberries and chia seeds
Day 10
- Breakfast: Scrambled eggs with spinach and cherry tomatoes
- Lunch: Ground beef salad with spinach, bell peppers, and avocado
- Dinner: Baked salmon with asparagus and green beans
- Snack: Cottage cheese with raspberries
Day 11
- Breakfast: Omelet with spinach, mushrooms, and cheddar cheese
- Lunch: Grilled chicken breast with avocado and broccoli
- Dinner: Pork chops with Brussels sprouts and green beans
- Snack: Greek yogurt with walnuts and a drizzle of honey
Day 12
- Breakfast: Smoothie with almond milk, strawberries, protein powder, and chia seeds
- Lunch: Ground beef with cauliflower rice and bell peppers
- Dinner: Tuna steak with broccoli and mushrooms
- Snack: Cottage cheese with strawberries
Day 13
- Breakfast: Scrambled eggs with spinach and cherry tomatoes
- Lunch: Grilled chicken breast with zucchini noodles and cherry tomatoes
- Dinner: Baked salmon with asparagus and cauliflower rice
- Snack: Greek yogurt with blueberries and chia seeds
Day 14
- Breakfast: Omelet with spinach, mushrooms, and cheddar cheese
- Lunch: Ground beef salad with spinach, bell peppers, and avocado
- Dinner: Pork chops with Brussels sprouts and green beans
- Snack: Cottage cheese with raspberries
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024