High-Protein Low-Carb Diet Plan: Perfect for Muscle Gains

This low-carb diet plan for high protein combines carb management with healthy nutrition, focusing primarily on proteins from fish, lean meats, and eggs. It preserves lean body mass and promotes overall metabolic health with few carbohydrates. Perfect for those who want to be slim and still be satisfied.

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Diet plan grocery list

Chicken breast

Turkey breast

Lean beef

Pork loin

Salmon

Tuna

Sardines

Eggs

Greek yogurt

Cottage cheese

Whey protein powder

Almonds

Walnuts

Pecans

Flaxseeds

Chia seeds

Hemp seeds

Spinach

Kale

Broccoli

Cauliflower

Avocado

Olive oil

Coconut oil

Butter

Cheese

Asparagus

Green beans

Zucchini

Bell peppers

Mushrooms

Cucumber

Celery

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Diet plan overview

As its name suggests, the high protein low carbohydrate diet plan is all about protein foods while limiting the consumption of carbs. Animal protein sources include lean meats, fish, and eggs, whereas specific dairy products are Greek yogurt and cottage cheese. This diet is perfect for muscle gain with very low carb intake.

This diet is fitted especially for losing body fat and gaining muscle mass as it makes you feel full without depriving the body of essential nutrients. This would be most suitable for those with fitness and body composition goals.

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Foods to eat

Lean Meats: Chicken breast, turkey, topside pork cutlets, round steak, and fillet.
Fish: Salmon, sashimi, or tuna.
Eggs: A highly versatile food rich in protein, ideal for low-carb dishes.
Low-Carb Dairy: Greek yogurt, cottage cheese, and aged cheese.
Protein Powders: Use whey protein powder or pea protein powder in meals and snacks.

✅ Tip

Focus on lean meats, fish, and eggs to meet your protein needs without adding excess carbohydrates, ensuring a steady energy supply throughout the day.

Foods not to eat

Deli Meats: Sausage, hot dogs, and other deli meats with high amounts of additives and sugar.
Carb-Dense Snacks: Chips, cookies, and other carb-rich snack foods.
Sweet Drinks: Soft drinks, juices, and sweetened teas.
Refined Carbs: White bread, white pasta, and starchy cereals with no fiber.
Carb-Rich Fruits: Such as mangoes and pineapple.

Main benefits

The low carb diet plan for high protein helps in retaining as well as building muscle without excess sugars or carbohydrates. This diet plan improves metabolism and aids in using up fats during the day. This strategy is especially beneficial for anyone handling their body and still enjoying their food.

Low-carb diet plan for high protein graph

📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

Instead of buying pre-cut meats, buy whole meats and do the cutting yourself. Consider using as many eggs in your diet as possible; they are cheap, high in protein, and very versatile. Look for low-cost high-protein foods like chicken and fish or buy bulk and freeze for later use.

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Meal plan suggestion

7-Day Meal Plan for Low-Carb Diet Plan for High Protein

Day 1

Breakfast: Scrambled eggs with spinach, mushrooms, and cheddar cheese
Lunch: Grilled chicken breast with steamed broccoli and a drizzle of olive oil
Dinner: Baked salmon with a side of asparagus and a slice of avocado
Snack: Greek yogurt with flaxseeds and pecans

Day 2

Breakfast: Omelette with turkey breast, bell peppers, and spinach
Lunch: Tuna salad with avocado, cucumber, and olive oil dressing
Dinner: Lean beef stir-fry with green beans and kale
Snack: Cottage cheese with sliced almonds

Day 3

Breakfast: Greek yogurt topped with chia seeds and walnuts
Lunch: Grilled pork loin with roasted cauliflower and a drizzle of coconut oil
Dinner: Sardines served over a bed of sautéed zucchini and mushrooms
Snack: A handful of pecans

Day 4

Breakfast: Whey protein powder smoothie with spinach, avocado, and coconut oil
Lunch: Baked turkey breast with steamed asparagus and bell peppers
Dinner: Grilled salmon with a side salad of kale and olive oil dressing
Snack: Boiled eggs with a sprinkle of hemp seeds

Day 5

Breakfast: Cottage cheese with sliced cucumber and flaxseeds
Lunch: Lean beef patties with sautéed green beans and mushrooms
Dinner: Baked chicken breast with roasted bell peppers and avocado
Snack: Greek yogurt with crushed walnuts

Day 6

Breakfast: Scrambled eggs with turkey breast and sautéed spinach
Lunch: Grilled pork loin with steamed broccoli and olive oil
Dinner: Tuna steak with a side of grilled zucchini and a dollop of butter
Snack: A handful of almonds

Day 7

Breakfast: Whey protein powder smoothie with kale, coconut oil, and a scoop of Greek yogurt
Lunch: Baked salmon with cauliflower mash and sautéed asparagus
Dinner: Grilled chicken breast with a side of steamed green beans and mushrooms
Snack: Chia seeds pudding with coconut milk

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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.