Keto diet plan for low carb high protein
Diet plan grocery list
Chicken breast
Salmon
Ground beef
Eggs
Avocado
Broccoli
Spinach
Cauliflower
Zucchini
Almonds
Walnuts
Cheddar cheese
Greek yogurt
Olive oil
Coconut oil
Butter
Cream cheese
Pork chops
Turkey breast
Tuna
Sardines
Shrimp
Asparagus
Kale
Brussel sprouts
Beef jerky
Mackerel
Cottage cheese
Mozzarella cheese
Flaxseeds
Chia seeds
Protein powder
Bell peppers
Diet plan overview
A keto diet plan for low carb high protein targets those looking to minimize their carbohydrate intake while boosting protein to support muscle maintenance and growth. This version of keto adjusts the typical fat-protein-carb ratios to accommodate more protein. Ideal for athletes and individuals focused on body composition improvements.
While this plan still limits carbs to maintain ketosis, the increased protein can aid in recovery and satiety, making it easier to stick to the diet long-term.
Foods to eat
- Lean Meats: Turkey, chicken breast, and lean cuts of beef for high protein with lower fat content.
- Seafood: Tuna, shrimp, and scallops are excellent for high protein and low carbs.
- Low-Carb Dairy: Greek yogurt and cottage cheese which provide protein without excess carbs.
- Eggs: A versatile source of protein that can be prepared in various ways to fit dietary needs.
- Protein Powders: Useful supplements like whey isolate or collagen for boosting protein intake while keeping carbs low.
✅ Tip
Foods not to eat
- Fatty Meats: Avoid fattier cuts like pork belly and ribeye which have higher fat ratios compared to protein.
- High-Carb Foods: Bread, pasta, and other grain-based foods that are high in carbohydrates.
- Certain Fruits: High-carb fruits like bananas, pineapples, and grapes which can exceed carb limits.
- Sugary Snacks: Confectionery and desserts that are high in sugars and low in beneficial nutrients.
- Starchy Vegetables: Potatoes, peas, and corn which are high in carbs and can disrupt ketosis.
Main benefits
The keto diet plan for low carb high protein is tailored for individuals looking to maximize protein intake while keeping carbohydrates minimal. This approach supports muscle maintenance and growth, making it ideal for fitness enthusiasts. The high protein content also helps in keeping hunger at bay, facilitating easier weight management.
📊 Nutrient breakdown of the Keto diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Low Carb High Protein Keto Diet
Day 1
- Breakfast: Scrambled eggs with spinach and mozzarella cheese
- Lunch: Grilled chicken breast with avocado and mixed greens salad drizzled with olive oil
- Dinner: Baked salmon with roasted broccoli and cauliflower tossed in coconut oil
- Snack: Handful of almonds
Day 2
- Breakfast: Greek yogurt with chia seeds and walnuts
- Lunch: Turkey breast lettuce wraps with sliced avocado and bell peppers
- Dinner: Beef stir-fry with zucchini, bell peppers, and kale cooked in olive oil
- Snack: Cottage cheese with flaxseeds
Day 3
- Breakfast: Keto protein smoothie made with protein powder, spinach, almond milk, and avocado
- Lunch: Grilled shrimp salad with mixed greens, avocado, and olive oil dressing
- Dinner: Pork chops with roasted asparagus and cauliflower mash made with butter and cream cheese
- Snack: Sardines with cucumber slices
Day 4
- Breakfast: Scrambled eggs with diced bell peppers and cheddar cheese
- Lunch: Tuna salad with avocado, mixed greens, and olive oil dressing
- Dinner: Baked chicken breast with sautéed brussels sprouts and bacon
- Snack: Handful of walnuts
Day 5
- Breakfast: Keto omelette with spinach, mushrooms, and mozzarella cheese
- Lunch: Grilled salmon with roasted zucchini and cauliflower rice
- Dinner: Beef jerky with sliced avocado
- Snack: Greek yogurt with flaxseeds
Day 6
- Breakfast: Scrambled eggs with diced ham and cheddar cheese
- Lunch: Chicken salad with mixed greens, avocado, and olive oil dressing
- Dinner: Baked mackerel with steamed broccoli and cauliflower mash
- Snack: Handful of almonds
Day 7
- Breakfast: Keto smoothie bowl with coconut milk, spinach, and protein powder topped with sliced almonds and chia seeds
- Lunch: Turkey bacon wrapped asparagus with mozzarella cheese
- Dinner: Grilled shrimp skewers with sautéed kale and cauliflower rice
- Snack: Cottage cheese with walnuts
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⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024