14-Day Meal Plan for Low Carb High Protein: Nutritious Meals
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
- Chicken breast
- Turkey
- Eggs
- Salmon
- Lean beef
- Greek yogurt (unsweetened)
- Cottage cheese (low-fat)
- Tofu
- Quinoa
- Almonds
- Broccoli
- Spinach
- Avocado
- Green beans
- Asparagus
- Cauliflower
- Olive oil
- Berries
- Chia seeds
- Cheese (moderate)
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a low carb high protein 14-day meal plan, consider these alternatives to enhance your diet.
- Greek yogurt can be replaced with cottage cheese for a different texture and protein source.
- Chia seeds can be swapped with hemp seeds for a slightly different texture and nutrient profile.
- Quinoa can be substituted with bulgur for a lower carb option that's still high in protein.
- Broccoli can be replaced with Brussels sprouts for a different cruciferous vegetable option.
- Spinach can be swapped with arugula for a peppery taste and similar nutrient content.
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
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
14-Day Low Carb High Protein Meal Plan
Note: This meal plan is designed to be low in carbohydrates and high in protein, suitable for individuals looking to support muscle growth and maintain steady energy levels. Adjust portion sizes based on your nutritional needs and dietary preferences.
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ 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.
