14-day diet plan for low carb high protein

Written byListonic team

Updated on Nov 1, 2024

Transform your eating habits with this 14-day diet plan for low carb high protein. It focuses on reducing carbs while boosting your protein intake to support weight loss and muscle maintenance. After two weeks, you’ll feel leaner and more energized.

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

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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.

14-day diet plan for low carb high protein exemplary product

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.

14-day diet plan for low carb high protein graph

📊 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

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

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⚠️ 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.

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