Whole30 meal plan for low carb high protein
Combine low carb with high protein in our Whole30 meal plan for low carb high protein. Ideal for those looking to manage their carb intake while boosting protein, this plan offers balanced meals that fit Whole30 guidelines. Enjoy a diet that supports your fitness and health goals.
Meal plan grocery list
Chicken breast
Ground turkey
Salmon
Eggs
Spinach
Broccoli
Avocado
Almonds
Blueberries
Olive oil
Zucchini
Cauliflower rice
Pork chops
Tuna
Turkey breast
Asparagus
Cashews
Garlic
Tomatoes
Mixed greens
Mushrooms
Shrimp
Cilantro
Basil
Beef jerky
Radishes
Sunflower seeds
Sardines
Brussels sprouts
Kale
Cucumber
Flaxseed
Chicken thighs
Meal plan overview
The Whole30 meal plan for low carb high protein is perfect for those looking to reduce their carb intake while increasing protein. This plan offers balanced meals that are both low in carbs and high in protein, following Whole30 principles.
Enjoy a variety of delicious recipes that help you stay full and maintain your energy. It’s a great way to support your fitness and health goals.
Foods to eat
- Lean Meats: Chicken, turkey, and lean beef for protein.
- Fish and Seafood: Salmon, tuna, and shrimp for healthy protein sources.
- Eggs: A versatile and high-protein option.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds for protein and fats.
- Low-Carb Vegetables: Spinach, kale, and zucchini for fiber and nutrients.
✅ Tip
Foods not to eat
- High-Carb Vegetables: Avoid potatoes, corn, and peas.
- Grains: No bread, pasta, or rice.
- Sugary Foods: Skip sweets, candies, and baked goods.
- Dairy: No milk, cheese, or yogurt.
- Legumes: Avoid beans, lentils, and peanuts.
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Main benefits
The Whole30 meal plan for low carb high protein promotes weight loss by reducing carb intake and increasing protein. It helps maintain muscle mass during weight loss. Additionally, this plan can improve metabolic health by stabilizing blood sugar and insulin levels.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To optimize your low carb, high protein Whole30 meal plan with nutrient-dense options, consider these substitutions:
- For a lean protein source, venison can replace ground turkey, offering more protein with fewer calories.
- To add variety to your seafood, monkfish can replace sardines, offering a mild flavor and a firm texture with high protein.
- For an alternative green vegetable, collard greens can replace kale, offering a slightly different texture with similar nutrient benefits.
- To vary your healthy fats, pumpkin seeds can replace sunflower seeds, offering a different flavor with high zinc content.
- For a different low-carb vegetable, spaghetti squash can replace cauliflower rice, offering a unique texture with low carbs.
How to budget on this meal plan
Purchase protein sources like chicken, eggs, and tofu in bulk to save money. Shop for seasonal vegetables that are lower in carbs and often more affordable. Planning and prepping meals in advance can help you stick to your budget. Consider making your own low-carb snacks to avoid the high cost of specialty items.
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Extra tips
Any healthy snack ideas?
Consider these low-carb, high-protein Whole30 snacks:
- Turkey and cucumber roll-ups
- Hard-boiled eggs with sea salt
- Grilled shrimp skewers
- Chicken salad in lettuce cups
- Beef jerky
- Smoked salmon with avocado
- Tuna salad with celery sticks
What should I drink on this meal plan?
Water should be your primary beverage to stay hydrated. Green tea can provide antioxidants and a mild caffeine boost. Bone broth offers additional protein and nutrients, making it an excellent choice. Herbal teas like chamomile or peppermint can be a comforting, carb-free drink.
How to get even more nutrients?
In the Whole30 meal plan for low carb high protein, ensure nutrient intake with a variety of low-carb vegetables and high-quality proteins. Include greens like kale and spinach for their nutrient density. Add healthy fats from avocados and nuts. Use bone broth to enhance mineral intake and support joint health.
Meal plan suggestion
Meal Plan for Whole30 Meal Plan for Low Carb High Protein
Day 1
- Breakfast: Scrambled eggs with spinach and avocado
- Lunch: Grilled chicken breast with roasted broccoli and cauliflower rice
- Dinner: Baked salmon with asparagus and zucchini noodles
- Snack: Almonds and blueberries
Calories: 1500 Fat: 70g Carbs: 60g Protein: 140g
Day 2
- Breakfast: Chia seed pudding with coconut milk and blueberries
- Lunch: Turkey breast salad with mixed greens, tomatoes, and lemon vinaigrette
- Dinner: Pork chops with roasted Brussels sprouts and asparagus
- Snack: Beef jerky and cashews
Calories: 1550 Fat: 75g Carbs: 65g Protein: 145g
Day 3
- Breakfast: Omelette with spinach, mushrooms, and bell peppers
- Lunch: Ground turkey lettuce wraps with avocado and cilantro
- Dinner: Grilled shrimp with zucchini noodles and a side of broccoli
- Snack: Almonds and radishes
Calories: 1500 Fat: 70g Carbs: 60g Protein: 140g
Day 4
- Breakfast: Sweet potato hash with eggs and kale
- Lunch: Tuna salad with mixed greens, tomatoes, and lemon dressing
- Dinner: Baked turkey breast with roasted Brussels sprouts and garlic
- Snack: Flaxseed crackers with avocado
Calories: 1550 Fat: 75g Carbs: 65g Protein: 145g
Day 5
- Breakfast: Scrambled eggs with spinach and avocado
- Lunch: Grilled chicken breast with roasted broccoli and cauliflower rice
- Dinner: Baked salmon with asparagus and zucchini noodles
- Snack: Almonds and blueberries
Calories: 1500 Fat: 70g Carbs: 60g Protein: 140g
Day 6
- Breakfast: Chia seed pudding with coconut milk and blueberries
- Lunch: Turkey breast salad with mixed greens, tomatoes, and lemon vinaigrette
- Dinner: Pork chops with roasted Brussels sprouts and asparagus
- Snack: Beef jerky and cashews
Calories: 1550 Fat: 75g Carbs: 65g Protein: 145g
Day 7
- Breakfast: Omelette with spinach, mushrooms, and bell peppers
- Lunch: Ground turkey lettuce wraps with avocado and cilantro
- Dinner: Grilled shrimp with zucchini noodles and a side of broccoli
- Snack: Almonds and radishes
Calories: 1500 Fat: 70g Carbs: 60g Protein: 140g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024