14-Day Meal Plan for Low Carb High Protein: Nutritious Meals

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Written byListonic team

Updated on Nov 22, 2024

Discover the benefits of a low-carb, high-protein lifestyle with our 14-day meal plan. Packed with protein-rich and satisfying recipes, this plan is perfect for those seeking to reduce carb intake while prioritizing protein for sustained energy and muscle support. Enjoy a diverse range of meals that align with your dietary preferences and fitness goals.

Meal plan grocery list

Meats

Chicken breast

Turkey

Lean beef

Dairy & eggs

Eggs

Greek yogurt (unsweetened)

Cottage cheese (low-fat)

Cheese (moderate)

Fish & seafood

Salmon

Plant based

Tofu

Quinoa

Almonds

Broccoli

Spinach

Avocado

Green beans

Asparagus

Cauliflower

Chia seeds

Spices & sauces

Olive oil

Fresh grocery

Berries

Meal plan overview

Explore the balance of low carb and high protein with our 14-day meal plan for a low carb high protein diet. Packed with protein-rich and low-carb recipes, this plan caters to individuals looking to reduce carbohydrate intake while prioritizing protein. Enjoy a variety of delicious options that align with your dietary preferences and goals.

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Foods to eat

Lean Proteins: Prioritize chicken, turkey, fish, tofu, and lean cuts of meat.
Non-Starchy Vegetables: Include leafy greens, broccoli, cauliflower, and bell peppers.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for satiety.
Low-Carb Fruits: Enjoy berries, melons, and other fruits with lower carbohydrate content.
Dairy or Dairy Alternatives: Choose Greek yogurt, cheese, or plant-based alternatives for added protein.
Plant-Based Proteins: Include legumes, lentils, and edamame for variety.
Eggs: Incorporate eggs as a versatile and protein-rich option.
Protein Supplements: Consider protein shakes or bars for convenient and extra protein intake.
Hydration: Drink plenty of water to support digestion and overall health.
Herbs and Spices: Enhance flavor with herbs like basil, cilantro, and spices like cumin and turmeric.

✅Tip

Incorporate spirulina or chlorella into your diet for a plant-based protein boost that's also rich in vitamins and minerals.

Foods not to eat

High-Carb Foods: Minimize the intake of refined grains, bread, pasta, and sugary cereals.
Sugary Snacks: Avoid candies, pastries, and other high-sugar desserts that can spike blood sugar levels.
Starchy Vegetables: Limit potatoes, corn, and other high-starch vegetables.
Processed Meats with Added Sugars: Be cautious of processed meats with added sugars or unhealthy additives.
High-Sugar Sauces: Reduce the use of sauces and dressings high in sugar and carbs.
Alcohol: Limit alcohol intake, as it can contribute empty calories and hinder fat metabolism.
Consult a Healthcare Professional: Before making significant dietary changes, consult with a healthcare provider for personalized advice.

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Main benefits

The 14-day meal plan for low carb high protein is tailored for those seeking weight loss and muscle building. It reduces carbohydrate intake while emphasizing proteins, aiding in fat loss and lean muscle gain.

Recommended nutrient breakdown

Protein: 23%

Fat: 56%

Carbs: 19%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Chicken breast, turkey, and eggs are key ingredients that can be bought in bulk. Salmon, lean beef, and Greek yogurt offer variety and are often cheaper when purchased in larger quantities. Broccoli, spinach, and avocado can be more cost-effective when bought in bulk. Green beans, asparagus, and cauliflower are also more affordable in larger sizes.

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Extra tips

Low carb, high-protein snacks for energy and satiety:

Cheese slices or string cheese
Nuts and seeds
Boiled eggs
Avocado
Cold cuts or jerky
Edamame
Tuna or salmon salad on cucumber slices

In a low carb high protein diet, water is essential for hydration. Unsweetened almond milk or coconut milk are great low-carb options. Protein shakes (low-carb varieties) are excellent for protein intake, and bone broth offers both protein and nutrients. Black coffee is also a good option, especially before workouts.

A low-carb, high-protein diet is beneficial for weight loss and muscle maintenance. Focus on lean proteins like chicken, turkey, and fish, which help with satiety and muscle repair without the high carb count. Supplement this with non-starchy vegetables and sources of healthy fats like avocados and nuts to ensure you’re getting a well-rounded intake of nutrients. This diet helps reduce appetite and boost metabolism, which can be particularly effective for weight loss and muscle definition.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and feta cheese
Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked salmon with roasted asparagus and cauliflower rice
Calories🔥: 2000
Fat💧: 120g
Carbs🌾: 80g
Protein🥩: 150g

Day 2

Breakfast:Greek yogurt with sliced almonds and berries
Lunch:Turkey and avocado lettuce wraps with a side of cottage cheese
Dinner:Stir-fried tofu with broccoli and bell peppers in a soy ginger sauce
Calories🔥: 2100
Fat💧: 125g
Carbs🌾: 90g
Protein🥩: 160g

Day 3

Breakfast:Spinach and cheese omelette cooked in olive oil
Lunch:Grilled steak salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
Dinner:Baked chicken breast with roasted green beans and cauliflower mash
Calories🔥: 2000
Fat💧: 120g
Carbs🌾: 80g
Protein🥩: 150g

Day 4

Breakfast:Scrambled eggs with sautéed spinach and mushrooms
Lunch:Greek yogurt parfait with chia seeds, almonds, and sliced strawberries
Dinner:Grilled salmon with steamed broccoli and quinoa
Calories🔥: 2200
Fat💧: 130g
Carbs🌾: 90g
Protein🥩: 170g

Day 5

Breakfast:Cottage cheese with sliced avocado and a sprinkle of black pepper
Lunch:Turkey and cheese roll-ups with cucumber slices
Dinner:Stir-fried tofu with mixed vegetables in a sesame soy sauce
Calories🔥: 2100
Fat💧: 125g
Carbs🌾: 90g
Protein🥩: 160g

Day 6

Breakfast:Greek yogurt with mixed berries and a drizzle of honey
Lunch:Grilled chicken Caesar salad with Parmesan cheese and Caesar dressing
Dinner:Baked cod with roasted asparagus and cauliflower rice
Calories🔥: 2000
Fat💧: 120g
Carbs🌾: 80g
Protein🥩: 150g

Day 7

Breakfast:Spinach and cheese omelette cooked in olive oil
Lunch:Turkey and avocado lettuce wraps with a side of cottage cheese
Dinner:Stir-fried tofu with broccoli and bell peppers in a soy ginger sauce
Calories🔥: 2200
Fat💧: 130g
Carbs🌾: 90g
Protein🥩: 170g

Day 8

Breakfast:Scrambled eggs with sautéed spinach and mushrooms
Lunch:Greek yogurt parfait with chia seeds, almonds, and sliced strawberries
Dinner:Grilled salmon with steamed broccoli and quinoa
Calories🔥: 2100
Fat💧: 125g
Carbs🌾: 90g
Protein🥩: 160g

Day 9

Breakfast:Cottage cheese with sliced avocado and a sprinkle of black pepper
Lunch:Turkey and cheese roll-ups with cucumber slices
Dinner:Stir-fried tofu with mixed vegetables in a sesame soy sauce
Calories🔥: 2000
Fat💧: 120g
Carbs🌾: 80g
Protein🥩: 150g

Day 10

Breakfast:Greek yogurt with mixed berries and a drizzle of honey
Lunch:Grilled chicken Caesar salad with Parmesan cheese and Caesar dressing
Dinner:Baked cod with roasted asparagus and cauliflower rice
Calories🔥: 2200
Fat💧: 130g
Carbs🌾: 90g
Protein🥩: 170g

Day 11

Breakfast:Scrambled eggs with sautéed spinach and feta cheese
Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked salmon with roasted asparagus and cauliflower rice
Calories🔥: 2100
Fat💧: 125g
Carbs🌾: 90g
Protein🥩: 160g

Day 12

Breakfast:Greek yogurt with sliced almonds and berries
Lunch:Turkey and avocado lettuce wraps with a side of cottage cheese
Dinner:Stir-fried tofu with broccoli and bell peppers in a soy ginger sauce
Calories🔥: 2000
Fat💧: 120g
Carbs🌾: 80g
Protein🥩: 150g

Day 13

Breakfast:Spinach and cheese omelette cooked in olive oil
Lunch:Grilled steak salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
Dinner:Baked chicken breast with roasted green beans and cauliflower mash
Calories🔥: 2200
Fat💧: 130g
Carbs🌾: 90g
Protein🥩: 170g

Day 14

Breakfast:Scrambled eggs with sautéed spinach and mushrooms
Lunch:Greek yogurt parfait with chia seeds, almonds, and sliced strawberries
Dinner:Grilled salmon with steamed broccoli and quinoa
Calories🔥: 2100
Fat💧: 125g
Carbs🌾: 90g
Protein🥩: 160g

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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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