High-protein meal plan for low carb diet

Written byListonic team

Updated on Nov 22, 2024

The High-Protein meal plan for a low carb diet balances high protein intake with a reduced carbohydrate consumption. It includes meats, fish, eggs, and cheese, along with specific plant-based proteins that are low in carbs. Non-starchy vegetables are included for fiber and nutrients, aligning with a low-carb, high-protein dietary approach.

Meal plan grocery list

Meats

Chicken breast

Beef

Pork chops

Tuna

Salmon

Shrimp

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Fish & seafood

Salmon

Tuna

Shrimp

Fresh grocery

Spinach

Mushrooms

Avocado

Asparagus

Berries

Cucumber

Broccoli

Mediterranean vegetables

Dry goods

Quinoa

Black beans

Chia seeds

Almonds

Plant based

Almond milk

Spices & sauces

Olive oil

Protein supplements

Protein powder

Meal plan overview

Experience the power of protein in a low carb setting with the High-protein meal plan for a low carb diet. This plan pairs high-protein foods with a reduced carbohydrate intake.

Centered around lean meats, eggs, and low-carb vegetables, it’s an ideal approach for those on a low carb, high-protein diet.

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Foods to eat

Lean Meats: Chicken, turkey, and lean beef for high-quality protein.
Fish: Salmon, tuna, and other fatty fish for protein and omega-3s.
Low-Carb Vegetables: Leafy greens, cucumbers, and bell peppers.
Eggs: Ideal for breakfast or as a protein-rich snack.
Low-Carb Dairy: Cheese and Greek yogurt in moderation.
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds for snacking.
Healthy Fats: Olive oil, coconut oil, and avocados.
Hydration: Water, herbal teas, and unsweetened coffee.

✅Tip

Opt for protein sources that are also low in carbs, such as poultry, fish, tofu, and seitan, to help meet your protein needs while minimizing carb intake.

Foods not to eat

High-Carb Foods: Bread, pasta, rice, and cereals.
Sugary Snacks: Candies, cookies, and cakes.
Starchy Vegetables: Potatoes, corn, and peas.
Sweetened Beverages: Soda, sweetened teas, and fruit juices.
Fried and Processed Foods: High in unhealthy fats and often contain hidden carbs.
High-Sugar Fruits: Bananas, pineapples, and mangoes.
Legumes: Beans and lentils, which are higher in carbs.
Alcohol: Can disrupt ketosis and add unnecessary calories.

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Main benefits

The High-Protein meal plan for a low carb diet balances high protein intake with low carbohydrate consumption. It includes meats, fish, eggs, cheese, and specific plant-based proteins that are low in carbs. This diet is effective for weight management and can support muscle building and repair, while aligning with low-carb dietary goals.

Recommended nutrient breakdown

Protein: 30%

Fat: 35%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase eggs, chicken breast, and salmon in bulk for their versatility and protein content. Greek yogurt and cottage cheese are often cheaper in larger sizes. Look for low-carb wraps or make your own with lettuce leaves for a budget-friendly option. Bulk-buy nuts and seeds like almonds and chia for snacks and meal additions.

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Extra tips

These high-protein, low-carb snacks will complement your diet:

Avocado with chicken salad
Bacon-wrapped asparagus
Beef jerky (watch the sugar content)
Egg muffins with spinach and cheese
Pork rinds
String cheese
Salmon sashimi

In a high-protein, low-carb diet, it's important to choose beverages that align with these nutritional goals. Almond milk is a low-carb, high-protein option, as is coconut milk. Consider whey or pea protein shakes for a protein boost. Bone broth offers both protein and nutrients, and green tea can aid in metabolism without adding carbs.

A high-protein, low-carb diet emphasizes foods like lean meats, fish, eggs, and dairy, reducing reliance on carbohydrate-rich foods. This approach is useful for those looking to decrease carb intake while still maintaining sufficient protein levels for muscle maintenance and overall health. Non-starchy vegetables and low-carb fruits can complement this diet, providing fiber and essential nutrients without a high carb count.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
Snack: A handful of almonds (calories: 170, protein: 6g, carbs: 6g, fat: 15g)
Dinner: Baked salmon with steamed asparagus (calories: 500, protein: 40g, carbs: 10g, fat: 30g)

Day 2

Breakfast: Greek yogurt with a sprinkle of chia seeds and a few berries (calories: 200, protein: 15g, carbs: 10g, fat: 8g)
Lunch: Tuna salad with mixed greens and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Cottage cheese with sliced cucumber (calories: 120, protein: 12g, carbs: 5g, fat: 5g)
Dinner: Stir-fried beef with broccoli (calories: 400, protein: 35g, carbs: 15g, fat: 22g)

Day 3

Breakfast: Omelette with cheese and tomatoes (calories: 300, protein: 22g, carbs: 8g, fat: 20g)
Lunch: Quinoa and black bean salad (moderate quinoa portion) (calories: 350, protein: 15g, carbs: 30g, fat: 15g)
Snack: Hard-boiled egg (calories: 70, protein: 6g, carbs: 1g, fat: 5g)
Dinner: Grilled shrimp with a side of roasted Mediterranean vegetables (calories: 400, protein: 35g, carbs: 15g, fat: 25g)

Day 4

Breakfast: Protein shake with almond milk and a scoop of protein powder (calories: 200, protein: 20g, carbs: 6g, fat: 10g)
Lunch: Spinach salad with grilled chicken, avocado, and a balsamic vinaigrette (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: A small apple with almond butter (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Pork chops with a side of Brussels sprouts (calories: 450, protein: 40g, carbs: 15g, fat: 25g)

Day 5

Breakfast: Avocado and egg toast on low-carb bread (calories: 300, protein: 18g, carbs: 15g, fat: 20g)
Lunch: Turkey and cheese lettuce wrap with mustard (calories: 300, protein: 25g, carbs: 5g, fat: 20g)
Snack: Greek yogurt with a few walnuts (calories: 200, protein: 12g, carbs: 10g, fat: 12g)
Dinner: Zucchini noodles with pesto sauce and grilled chicken (calories: 400, protein: 35g, carbs: 15g, fat: 25g)

Day 6

Breakfast: Cottage cheese with a few raspberries (calories: 180, protein: 15g, carbs: 10g, fat: 8g)
Lunch: Spinach and feta stuffed bell peppers (calories: 350, protein: 12g, carbs: 20g, fat: 20g)
Snack: A small pear with a handful of almonds (calories: 200, protein: 5g, carbs: 15g, fat: 12g)
Dinner: Baked cod with a side of steamed green beans (calories: 400, protein: 35g, carbs: 10g, fat: 20g)

Day 7

Breakfast: Chia seed pudding with almond milk and a small banana (calories: 250, protein: 8g, carbs: 20g, fat: 12g)
Lunch: Chicken Caesar salad (no croutons) with Parmesan cheese (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Bell pepper strips with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
Dinner: Eggplant lasagna with ricotta and marinara sauce (calories: 400, protein: 25g, carbs: 20g, fat: 22g)

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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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