Whole30 meal plan for low carb high protein
Listonic team
Updated on Nov 27, 2024
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
Meats
Chicken breast
Ground turkey
Salmon
Pork chops
Turkey breast
Shrimp
Chicken thighs
Dairy & eggs
Eggs
Fish & seafood
Tuna
Sardines
Fresh grocery
Spinach
Broccoli
Avocado
Zucchini
Cauliflower rice
Asparagus
Tomatoes
Mixed greens
Mushrooms
Cilantro
Basil
Radishes
Brussels sprouts
Kale
Cucumber
Snacks & sweets
Almonds
Cashews
Sunflower seeds
Beef jerky
Spices & sauces
Olive oil
Garlic
Flaxseed
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.
Read more about key products
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
Protein: 35%
Fat: 35%
Carbs: 20%
Fiber: 5%
Other: 5%
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
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
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.
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
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🔥: 1500Fat💧: 70gCarbs🌾: 60gProtein🥩: 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🔥: 1550Fat💧: 75gCarbs🌾: 65gProtein🥩: 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🔥: 1500Fat💧: 70gCarbs🌾: 60gProtein🥩: 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🔥: 1550Fat💧: 75gCarbs🌾: 65gProtein🥩: 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🔥: 1500Fat💧: 70gCarbs🌾: 60gProtein🥩: 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🔥: 1550Fat💧: 75gCarbs🌾: 65gProtein🥩: 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🔥: 1500Fat💧: 70gCarbs🌾: 60gProtein🥩: 140g
Want to learn more?
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