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
- Calorie-Dense Foods: Incorporate avocados, nuts, and nut butters for healthy fats and extra calories.
- Whole Milk or Plant-Based Alternatives: Choose higher-calorie milk options or plant-based alternatives.
- Lean Proteins: Include chicken, turkey, fish, lean beef, and plant-based protein sources like tofu.
- Whole Grains: Opt for brown rice, quinoa, oats, and whole wheat products for added calories.
- Dried Fruits: Snack on calorie-dense dried fruits like raisins, dates, and apricots.
- Protein-Rich Snacks: Enjoy protein-rich snacks like Greek yogurt, cheese, and hard-boiled eggs.
- Healthy Snacking: Include snacks such as trail mix, energy bars, and homemade granola for extra calories.
- Smoothies and Shakes: Make nutrient-dense smoothies or shakes with fruits, milk, protein powder, and nut butter.
- Regular, Balanced Meals: Aim for three main meals and incorporate snacks to increase overall calorie intake.
- Strength Training: Combine your meal plan with a suitable strength training program to promote muscle gain.
✅ Tip
Foods not to eat
- Empty-Calorie Snacks: Minimize snacks with empty calories and little nutritional value.
- Excessive Cardio: Balance cardio exercises with strength training to avoid excessive calorie burn.
- Low-Calorie Foods: Avoid foods with low caloric density; focus on nutrient-dense options.
- Unhealthy Trans Fats: Limit the intake of foods high in trans fats, often found in fried and processed items.
- Sugary Beverages: Minimize the consumption of sugary drinks, as they provide empty calories.
- Processed and Fried Foods: Reduce the intake of heavily processed and fried items lacking nutritional value.
- Excessive Sugars: Limit the intake of sweets and desserts that add empty calories without nutrition.
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Main benefits
The 14-day meal plan for gaining weight is designed for healthy weight gain. It includes calorie-dense, nutrient-rich foods to increase body mass and energy levels, especially beneficial for underweight individuals.
🎓 Recommended nutrient breakdown
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
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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?
Meal plan suggestion
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
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024