Summer diet plan for low carb high protein

Written byListonic team

Updated on Nov 1, 2024

A low carb, high protein summer diet helps you stay lean and full of energy. It focuses on meats, seafood, and low-carb vegetables, avoiding the sluggishness that heavier carbs can bring. Perfect for active summer days, this diet supports muscle maintenance and growth while keeping you light on your feet. Enjoy your meals grilled, a perfect match for sunny weather.

Diet plan grocery list

Chicken breast

Salmon fillets

Eggs

Ground turkey

Tofu

Greek yogurt

Cottage cheese

Broccoli

Spinach

Bell peppers

Avocado

Cauliflower

Zucchini

Asparagus

Strawberries

Blueberries

Raspberries

Blackberries

Almonds

Walnuts

Chia seeds

Flaxseeds

Quinoa

Lentils

Chickpeas

Green beans

Brussels sprouts

Cucumber

Tomatoes

Celery

Mushrooms

Turkey bacon

Feta cheese

Share this list

Diet plan overview

The Summer diet plan for low carb high protein is ideal for those aiming to cut carbs and focus on protein-rich foods. This diet emphasizes meats, eggs, dairy products, and low-carb vegetables like leafy greens. It’s designed to help maintain muscle mass and promote fat loss, which can be particularly appealing during the summer months.

Sticking to this diet also means you’ll likely experience more stable energy levels without the crashes often associated with high-carb diets. It’s a great way to stay full and satisfied while also enjoying the benefits of a leaner body composition.

Summer diet plan for low carb high protein exemplary product

Foods to eat

Lean Proteins: Chicken, turkey, and fish for high-quality protein.
Eggs: Whole eggs for protein, vitamins, and healthy fats.
Non-Starchy Vegetables: Leafy greens, zucchini, and bell peppers for fiber and vitamins.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for healthy fats and protein.
Low-Carb Dairy: Greek yogurt and cottage cheese for extra protein.

✅ Tip

Explore refreshing zucchini noodles with lemon-basil pesto for a low-carb, high-protein twist on pasta that keeps you cool and full.

Foods not to eat

High-Carb Grains: Bread, pasta, and rice that can spike blood sugar.
Sugary Snacks: Cookies, cakes, and candies that offer empty calories.
Sweetened Beverages: Sodas, fruit juices, and sweet teas high in added sugars.
Starchy Vegetables: Potatoes, corn, and peas high in carbohydrates.
Alcohol: Beer and sugary cocktails can quickly increase carb intake.

Main benefits

The summer diet plan for low carb high protein is loaded with grilled chicken, fish, and tofu to fuel muscle growth while keeping carbs in check. Fresh salads with olive oil and avocado supply fiber and healthy fats to keep you satisfied. Zucchini noodles and cauliflower rice are perfect low-carb substitutes for pasta and grains. Protein-packed smoothies made with whey or pea protein help recover from summer workouts.

Summer 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

For a low-carb, high-protein diet, focus on eggs, Greek yogurt, and cottage cheese as your go-to proteins. Canned fish like sardines or salmon are budget-friendly choices that pack a protein punch. Seasonal leafy greens and cruciferous veggies like cauliflower are excellent and affordable low-carb fillers. Purchase nuts and seeds in bulk to add crunch to salads and keep your carb count low.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with strawberries, blueberries, and chia seeds
Lunch:Grilled chicken breast with avocado, tomato, and cucumber salad
Dinner:Baked salmon fillet with asparagus and quinoa
Snack:Almonds and cottage cheese

Day 2

Breakfast:Tofu scramble with spinach, bell peppers, and mushrooms
Lunch:Ground turkey lettuce wraps with avocado, tomato, and celery sticks
Dinner:Grilled turkey bacon with zucchini noodles and Brussels sprouts
Snack:Walnuts and raspberries

Day 3

Breakfast:Cottage cheese with blackberries, walnuts, and flaxseeds
Lunch:Lentil salad with spinach, bell peppers, and feta cheese
Dinner:Baked chicken breast with roasted broccoli and cauliflower rice
Snack:Greek yogurt and strawberries

Day 4

Breakfast:Greek yogurt parfait with blueberries, raspberries, and chia seeds
Lunch:Salmon salad with asparagus, cucumber, and avocado
Dinner:Grilled ground turkey patties with sautéed mushrooms and green beans
Snack:Almonds and celery sticks

Day 5

Breakfast:Omelet with spinach, mushrooms, and feta cheese
Lunch:Tofu and quinoa bowl with Brussels sprouts and bell peppers
Dinner:Grilled chicken breast with roasted cauliflower and zucchini
Snack:Cottage cheese and blackberries

Day 6

Breakfast:Cottage cheese with strawberries, walnuts, and flaxseeds
Lunch:Salmon fillet with avocado, spinach, and cucumber salad
Dinner:Ground turkey stir-fry with asparagus, bell peppers, and quinoa
Snack:Greek yogurt and blueberries

Day 7

Breakfast:Greek yogurt with raspberries, almonds, and chia seeds
Lunch:Chicken salad with green beans, avocado, and cucumber
Dinner:Baked salmon fillet with roasted Brussels sprouts and quinoa
Snack:Tofu, celery sticks, and strawberries

Download the FREE grocery list for this Diet plan

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.

Other diet plans

Carnivore diet plan for diabetics

This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating

Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners

The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.