90 30 50 diet plan for low carb high protein

Written byListonic team

Updated on Nov 1, 2024

The 90 30 50 diet fits perfectly with a low-carb, high-protein approach, emphasizing nutrients that support lean muscle and reduced carbohydrate intake. This plan encourages you to focus on healthy fats and fiber, which can help manage hunger and sustain energy. It’s ideal for those looking to minimize carbs without feeling restricted.

Diet plan grocery list

Chicken breast

Salmon

Turkey breast

Eggs

Greek yogurt

Cottage cheese

Tofu

Broccoli

Spinach

Cauliflower

Avocado

Almonds

Walnuts

Chia seeds

Flax seeds

Olive oil

Coconut oil

Quinoa

Lentils

Black beans

Green beans

Brussels sprouts

Bell peppers

Kale

Strawberries

Blueberries

Raspberries

Apples

Oranges

Cucumber

Tomatoes

Carrots

Celery

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Diet plan overview

The 90 30 50 diet plan for low carb high protein is designed to help you maintain muscle mass while cutting carbs. By focusing on at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats daily, it ensures a balanced intake that supports a low-carb lifestyle. This diet plan is perfect for those looking to lose weight or maintain a lean physique without sacrificing their protein intake.

In this diet, emphasis is placed on selecting high-quality protein sources like lean meats, fish, and legumes, combined with fiber-rich vegetables and fruits. Healthy fats from sources such as avocados, nuts, and seeds play a crucial role in providing sustained energy and supporting overall health.

90 30 50 diet plan for low carb high protein exemplary product

Foods to eat

Eggs: Rich in protein and low in carbs, perfect for breakfast or snacks.
Leafy Greens: Spinach, kale, and lettuce are great for salads or sautéing.
Fatty Fish: Salmon and sardines provide protein and healthy fats.
Meat and Poultry: Chicken, beef, and turkey offer plenty of protein.
Healthy Oils: Olive oil, avocado oil, and coconut oil add flavor and fats.

✅ Tip

Opt for eggs, cottage cheese, and leafy greens to keep your protein high and carbs low while still meeting your fiber and fat needs.

Foods not to eat

High-Carb Grains: Avoid bread, rice, and pasta.
Sugary Foods: Limit candies, cookies, and cakes.
Starchy Vegetables: Potatoes, corn, and peas are best minimized.
Legumes: Beans and lentils can be higher in carbs.
Soda and Fruit Juices: Packed with sugar, these drinks should be avoided.

Main benefits

The 90 30 50 diet plan for low carb high protein prioritizes lean proteins like turkey and fish to maximize muscle maintenance while minimizing carb intake. Fiber-rich veggies like broccoli and spinach keep you full without adding carbs, and healthy fats like avocados promote brain health and curb cravings. This plan is perfect for those seeking muscle definition while staying low on carbs.

90 30 50 diet plan for low carb high protein graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

A low-carb, high-protein approach to the 90 30 50 diet plan can be done on a budget by opting for versatile proteins like ground turkey and tofu. Frozen vegetables like spinach and cauliflower are excellent low-carb fiber sources. Choose canned salmon and sardines as cheap yet high-quality fatty fish options. Coconut oil and almonds can help with healthy fat intake without blowing your grocery budget. Keep an eye out for sales on meats and bulk-buy when possible.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with chia seeds, strawberries, and blueberries
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Salmon fillet with roasted Brussels sprouts and cauliflower rice
Snack:Almonds and a cucumber

Day 2

Breakfast:Cottage cheese with raspberries, flax seeds, and an apple
Lunch:Turkey breast with a spinach and bell pepper salad, dressed with olive oil
Dinner:Tofu stir-fry with green beans, kale, and coconut oil
Snack:Walnuts and a celery stick

Day 3

Breakfast:Scrambled eggs with tomatoes and avocado
Lunch:Grilled salmon with lentils and sautéed spinach
Dinner:Turkey breast with roasted Brussels sprouts and quinoa
Snack:Cottage cheese with blueberries

Day 4

Breakfast:Greek yogurt with flax seeds, strawberries, and a carrot
Lunch:Chicken breast with steamed green beans and quinoa
Dinner:Baked salmon with cauliflower rice and sautéed kale
Snack:Almonds and an orange

Day 5

Breakfast:Cottage cheese with raspberries, chia seeds, and an apple
Lunch:Tofu salad with spinach, bell peppers, and olive oil dressing
Dinner:Turkey breast with roasted Brussels sprouts and steamed broccoli
Snack:Walnuts and celery sticks

Day 6

Breakfast:Scrambled eggs with tomatoes, spinach, and avocado
Lunch:Grilled chicken breast with lentils and sautéed kale
Dinner:Salmon fillet with roasted cauliflower and sautéed spinach
Snack:Greek yogurt with strawberries and almonds

Day 7

Breakfast:Greek yogurt with flax seeds, blueberries, and an orange
Lunch:Tofu stir-fry with green beans, kale, and coconut oil
Dinner:Turkey breast with steamed Brussels sprouts and quinoa
Snack:Cottage cheese with strawberries

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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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