Chef Tina
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Table of Contents
A high protein low carb meal plan is simply a way of eating that emphasizes protein-rich foods (think lean meats, eggs, dairy, and some plant-based proteins) while keeping starchy and sugary carbohydrates to a minimum.
The idea is to stabilize blood sugar, keep you feeling full longer, and support muscle maintenance or growth, whether you’re strength-training, trying to lose weight, or just want steady energy throughout the day.
This high protein low carb meal prep for the week keeps carbs moderate (around 50–120g per day) so you can include healthful foods like berries, beans, and whole grains for fiber.
We’ll provide you with low carb meals, high protein meals, and easy high protein low carb recipes for every breakfast, lunch, dinner, and snacks, along with practical prep tips and a complete grocery list.
Key Principles of a Low Carb High Protein Meal Plan
1. Prioritize Protein
- Aim for at least 20–30 grams of protein per meal (about the size of your palm).
- Good sources: chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, and protein powders.
2. Minimize Starchy Carbs & Sugars
- Limit breads, pastas, rice, potatoes, and sweets.
- Focus on non-starchy vegetables (leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms) and small portions of berries.
3. Include Healthy Fats
- Fats keep you satisfied and help with nutrient absorption.
- Choose olive oil, avocado, nuts, seeds, and fatty fish.
4. Prep Ahead for Success
- Low carb meal prep for the week could mean batch-cooking proteins (grilled chicken, hard-boiled eggs), spiralizing zucchini for zoodles, roasting broccoli or cauliflower rice, and portioning out nuts or cheese cubes for snacks.
- Mason-jar salads and one-pan sheet-pan dinners are your best friends for quick low carb meals.
7 Day High Protein Low Carb Meal Plan
This high protein low carb meal plan features delicious and easy high protein low carb recipes for breakfast, lunch, dinner, and snacks, perfect for weight management, muscle gain, and lasting energy.
Day 1
Breakfast:
- Spinach and feta cheese omelet: Whisk eggs and cook in a skillet with spinach and crumbled feta. (2 eggs, 1/2 cup spinach, 1/4 cup feta cheese)
Lunch:
- Mediterranean Chicken Shawarma Bowl: Layer grilled chicken with cucumber, tomato, olives, and tahini dressing. (5 oz grilled chicken, 1/4 cup cucumber, 1/4 cup cherry tomatoes, 1 tbsp olives, 1 tbsp tahini dressing)
Dinner:
- Baked salmon with roasted asparagus: Bake salmon with herbs and roast asparagus with olive oil. (6 oz salmon, 1 cup asparagus, 1 tbsp olive oil)
Snacks:
- Celery sticks with cream cheese: Fill celery stalks with cream cheese. (4 celery sticks, 2 tbsp cream cheese)
- Hummus with veggies: Serve hummus with sliced cucumber and carrot. (1/4 cup hummus, 1/2 cucumber, 1 carrot)
Day 2
Breakfast:
- Keto-Friendly Breakfast Egg Muffins: Whisk eggs, spinach, cheese, and bell peppers. Bake in muffin tins. (3 eggs, 1/4 cup chopped spinach, 1/4 cup shredded cheese, 1/4 cup diced bell pepper)
Lunch:
- Oven Roasted Chicken Thighs: Season thighs with garlic, rosemary, and olive oil, then roast until crispy. (2 chicken thighs, 1 tbsp olive oil, 1 tsp garlic, 1/2 tsp rosemary)
Dinner:
- Zucchini noodles with ground beef marinara: Sauté zucchini noodles and top with seasoned ground beef in sugar-free marinara. (2 cups zucchini noodles, 5 oz ground beef, 1/2 cup sugar-free marinara)
Snacks:
- Boiled egg with pepper: Boil an egg and season with salt and pepper. (1 egg)
- Cottage cheese with cucumber: Top cottage cheese with cucumber slices. (1/2 cup cottage cheese, 1/4 cucumber)
Day 3
Breakfast:
- Avocado egg bowl: Bake an egg in a halved avocado. (1 avocado, 2 eggs, salt, pepper)
Lunch:
- Tuna salad lettuce boats: Mix tuna with mayo and celery and serve in romaine lettuce. (1 can tuna, 1 tbsp mayo, 1 tbsp chopped celery, 3 romaine leaves)
- Grilled steak with sautéed spinach: Grill the steak and sauté spinach in olive oil. (6 oz steak, 1 cup spinach, 1 tbsp olive oil)
Dinner:
- Herb Roasted Rack of Lamb: Rub lamb with rosemary, thyme, garlic, and olive oil; roast until tender. (6 oz rack of lamb, 1 tsp rosemary, 1 tsp thyme, 1 clove garlic, 1 tbsp olive oil)
Snacks:
- Cheese sticks with walnuts: Pair cheese sticks with walnuts. (1 cheese stick, 10 walnut halves)
- Cherry tomatoes with guacamole: Dip cherry tomatoes in guacamole. (1/2 cup cherry tomatoes, 2 tbsp guacamole)
Day 4
Breakfast:
- Scrambled eggs with turkey sausage: Scramble eggs and serve with pan-seared turkey sausage. (2 eggs, 2 turkey sausage links)
Lunch:
- Chicken avocado salad: Combine grilled chicken with avocado, greens, and olive oil dressing. (6 oz chicken breast, 1/4 avocado, 2 cups mixed greens, 1 tbsp olive oil)
Dinner:
- Thai Coconut Curry Salmon Soup: Simmer salmon, coconut milk, curry paste, and veggies. (4 oz salmon, 1 cup coconut milk, 1 tbsp red curry paste, 1/4 cup sliced mushrooms, 1/4 cup spinach)
Snacks:
- Bell pepper strips with hummus: Dip red bell pepper strips in hummus. (1/2 red bell pepper, 1/4 cup hummus)
- Greek yogurt with cinnamon: Stir cinnamon into yogurt. (1/2 cup plain Greek yogurt, 1/2 tsp cinnamon)
Day 5
Breakfast:
- Low-carb smoothie: Blend protein powder, spinach, almond milk, and nut butter. (1 scoop protein powder, 1/2 cup spinach, 1 cup almond milk, 1 tbsp almond butter)
Lunch:
- Pork Stir Fry with Avocado: Sauté sliced pork with bell peppers and avocado chunks in sesame oil. (5 oz pork, 1/2 avocado, 1/2 cup bell pepper, 1 tsp sesame oil)
Dinner:
- Lemon herb chicken thighs with green beans: Bake chicken thighs with lemon and herbs, and serve with sautéed green beans. (2 chicken thighs, 1 tbsp lemon juice, 1 cup green beans, 1 tbsp olive oil)
- Jerusalem Salad with Falafel: Serve falafel with cucumber-tomato salad and tahini drizzle. (3 small falafel, 1/2 cup chopped cucumber, 1/2 cup tomato, 1 tbsp tahini)
Snacks:
- Sliced turkey roll-ups: Roll turkey slices with cheese. (3 slices of turkey, 1 slice of cheddar cheese)
- Cucumber slices with cream cheese: Top cucumber rounds with cream cheese. (1/2 cucumber, 2 tbsp cream cheese)
Day 6
Breakfast:
- Cottage cheese with blueberries: Top cottage cheese with a small handful of blueberries. (1/2 cup cottage cheese, 1/4 cup blueberries)
Lunch:
- Creamy Tomato Basil Soup with Chicken: Simmer tomato puree, fresh basil, and shredded chicken in coconut cream. (1 cup tomato puree, 1/4 cup coconut cream, 2 oz shredded chicken, 1 tbsp fresh basil)
Dinner:
- Slow Cooker Creamy Lemon Herb Chicken: Cook chicken thighs in lemon juice, garlic, and coconut cream in a slow cooker. (2 chicken thighs, 1 tbsp lemon juice, 1/4 cup coconut cream, 1 clove garlic)
Snacks:
- Boiled eggs: Boil and enjoy with salt. (2 eggs)
- Nuts and seeds mix: Eat a handful of almonds and sunflower seeds. (1 oz almonds, 1 tbsp sunflower seeds)
Day 7
Breakfast:
- Almond flour pancakes: Cook pancakes using almond flour and eggs. Serve with butter. (1/4 cup almond flour, 2 eggs, 1 tbsp butter)
Lunch:
- BLT salad: Toss bacon, lettuce, and tomatoes with ranch dressing. (3 slices bacon, 2 cups romaine, 1/2 cup cherry tomatoes, 2 tbsp ranch dressing)
- Balsamic Maple Glazed Carrots with Thyme + Grilled Steak: Roast carrots in balsamic and thyme; serve with grilled steak. (1 cup carrots, 1 tbsp balsamic vinegar, 1 tsp thyme, 5 oz steak)
Dinner:
- Sesame Crusted Tuna Salad: Sear sesame-coated tuna and serve over greens with vinaigrette. (6 oz tuna, 1 tbsp sesame seeds, 2 cups salad greens, 1 tbsp vinaigrette)
Snacks:
- Cucumber with herbed cream cheese: Spread cream cheese on cucumber rounds. (1/2 cucumber, 2 tbsp herbed cream cheese)
- Protein bar (low-carb): Choose a keto-friendly, low-sugar protein bar. (1 bar, ~150–200 calories, <5g net carbs)
High Protein Low Carb Grocery List
Here’s a complete high protein low carb foods list, organized into clear categories so you can fill your cart (and your fridge!) with all the staples and a few extras to keep things interesting.
Proteins
Poultry & Meat
- Chicken breast, thighs, drumsticks
- Turkey breast or lean ground turkey
- Lean ground beef or pork
- Pork chops or tenderloin
- Grass-fed beef (steaks, roasts)
Seafood
- Salmon fillets or canned salmon
- Tuna (fresh steaks or canned in water)
- Shrimp (fresh or frozen)
- Cod, halibut, or other white fish
Eggs & Dairy Proteins
- Whole eggs & egg whites
- Plain Greek yogurt
- Cottage cheese
- Cream cheese
- Skyr or quark (Icelandic-style yogurt)
Plant-Based Proteins
- Firm tofu or tempeh
- Edamame (fresh or frozen)
- Seitan or textured vegetable protein (TVP)
- Unsweetened protein powders (whey, casein, pea, or hemp)
Low Carb Vegetables
Low Carb Leafy Greens
- Spinach
- Kale
- Romaine
- Arugula
- Swiss chard
Low Carb Cruciferous Vegetables
- Broccoli
- Cauliflower
- Brussels sprouts
Squash & “Noodle” Swaps
- Zucchini (zoodles)
- Spaghetti squash
- Yellow squash
- Jicama
Other Veggies
- Bell peppers (any color), asparagus
- Mushrooms (button, cremini, shiitake)
- Cucumber, celery, radishes
- Green beans, snap peas
Healthy Fats & Oils
Oils
- Extra-virgin olive oil
- Avocado oil
- Coconut oil
- Ghee (clarified butter)
Whole-Food Fats
- Avocado (fresh or mashed)
- Olives (green, black, kalamata)
Nuts
- Almonds
- Walnuts
- Pecans
- Macadamias
Seeds
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Sunflower seeds
Dairy & Alternatives
- Cheese: cheddar, mozzarella, feta, goat, Parmesan
- Heavy cream or half-and-half (for cooking)
- Unsweetened almond, coconut, or cashew milk
- Unsweetened coconut cream
Pantry Staples & Flavorings
Canned & Jarred
- Canned tuna or salmon
- Low-sodium broths (chicken, beef, vegetable)
- Canned artichoke hearts, hearts of palm
- Olives, pickles, roasted red peppers
Nut & Seed Flours
- Almond flour
- Coconut flour
- Ground flaxseed
Thickeners & Binders
- Xanthan gum (small amounts)
- Psyllium husk powder
Sweeteners & Substitutes
- Stevia
- Erythritol
- Monk fruit
Spices & Herbs
- Garlic powder, onion powder
- Paprika (smoked or sweet), cumin
- Oregano, thyme, rosemary, basil, turmeric
- Chili powder, red pepper flakes
Condiments & Sauces
- Mustard (Dijon, yellow)
- Hot sauce (Tabasco, Sriracha)
- Soy sauce or tamari (gluten-free)
- Coconut aminos
- Apple cider vinegar
- Red wine
- Traditional balsamic vinegar (use sparingly)
- Sugar-free salsa
- Marinara sauce
Low Carb Snacks
- Beef or turkey jerky (low-sugar)
- Pork rinds or cracklings
- Seaweed snacks
- Cheese crisps or Parmesan chips
- Nut-and-seed snack bars (check carb counts)
Beverages
- Water (still or sparkling)
- Unsweetened tea (green, black, herbal)
- Black coffee or espresso
- Sparkling water with a squeeze of lemon or lime
Health Benefits of Low Carb High Protein Meals
A high protein low carb meal plan can offer a variety of health benefits. Here’s a breakdown of its key benefits, backed by science and commonly observed results:
1. Promotes Fat Loss (Not Muscle Loss)
One of the most well-known benefits of high protein low carb meals is their effectiveness for fat loss while preserving lean muscle mass.
- Protein supports muscle repair and growth, especially when combined with resistance training.
- Low carbs reduce insulin spikes, which helps minimize fat storage.
- The body uses more energy to digest protein than carbs or fat, leading to a higher calorie burn through digestion (thermic effect of food).
2. Reduces Hunger and Controls Cravings
Protein is the most satiating macronutrient; it keeps you full longer and reduces hunger hormones like ghrelin. This is especially useful for those who struggle with late-night snacking or emotional eating.
- Low carb foods also stabilize blood sugar, preventing energy crashes and carb cravings.
- This combination naturally leads to reduced calorie intake without feeling deprived.
3. Improves Blood Sugar and Insulin Sensitivity
A high protein low carb meal plan minimizes large spikes in blood glucose, which can help:
- Prevent insulin resistance.
- Manage or prevent Type 2 diabetes.
- Support stable energy levels throughout the day.
4. Boosts Metabolism
Eating more protein can slightly raise your resting metabolic rate (RMR). Why? Because your body uses more energy to digest and process protein compared to carbs and fats.
- This is called the thermic effect of food (TEF).
- High protein meals help maintain metabolic rate, especially during weight loss.
5. Supports Lean Muscle and Recovery
For athletes or anyone doing strength training, protein is essential:
- Helps build and maintain lean muscle mass.
- Aids in muscle repair and recovery post-exercise.
- Prevents muscle breakdown during calorie deficits.
6. May Lower Triglycerides and Improve Heart Health
When refined carbs are reduced, triglyceride levels often drop.
- Healthy fats (like olive oil, avocado, and fatty fish) paired with low carbs can support good cholesterol (HDL).
- Improved blood lipid profiles are associated with reduced heart disease risk.
7. Reduces Water Retention and Bloating
Carbohydrates cause the body to retain water (1 gram of carbs binds with ~3–4 grams of water).
- When carbs are reduced, your body naturally sheds excess water weight.
- Result? A leaner, flatter look and less digestive bloating.
8. Improves Mental Focus & Energy Stability
By reducing carb spikes and crashes, you avoid the infamous “sugar slump.”
- Many people report more consistent mental energy on low carb meals.
- Ketones (produced during very low-carb diets) may offer a cleaner fuel for the brain.
10. Supports Hormone Regulation (Especially in Women)
Protein and healthy fats are crucial for hormone production. Reducing refined carbs and balancing blood sugar can:
- Support thyroid function.
- Reduce PCOS symptoms.
- Improve menstrual regularity and even fertility.
Final Thoughts
Embarking on a high protein low carb meal plan isn’t just another dietary trend, it’s a powerful, sustainable way to fuel your body with intention.
Whether your goal is to lose weight, build lean muscle, balance blood sugar, or simply feel more energized, this high protein low carb meal plan gives you the structure and flexibility to succeed.
By focusing on real, whole foods, lean proteins, vibrant vegetables, and healthy fats, you naturally reduce cravings, stay fuller for longer, and nourish your body with what it truly needs.
The added benefit? These low carb meals and high protein meals are easy to prepare, flavorful, and versatile, making them ideal for busy lifestyles.
Remember, this isn’t about cutting carbs to the extreme. It’s about finding the right balance to support your unique health goals, without feeling restricted.
FAQs
Can a high protein low carb diet help with weight loss?
Yes. Research shows that low carb meals and high protein meals often boost weight loss, especially initially, because protein curbs hunger and more calories are used to digest it.
Dietitians note that high protein intake helps people feel satisfied and may preserve muscle while losing fat.
Can I include fruits on a low carb diet?
Yes, in moderation. Low carb fruits often include berries (strawberries, blueberries, raspberries) and other lower-sugar fruits (kiwi, melon) in small portions.
These fruits provide fiber and nutrients. For example, raspberries are high in fiber and relatively low in net carbs.
How many carbs per day is “low carb”?
There’s no single definition. Many low carb meals aim for under ~100–120g net carbs per day, which allows vegetables, some fruit, and legumes.
Ketogenic diets go much lower (~20–50g). For most people aiming for weight loss, staying below ~100g with a focus on whole foods is a sustainable approach.
What makes a meal “high protein”?
High protein meals include a solid portion of protein-rich foods, usually 20–30g of protein or more per serving.
Think 3–5 ounces of meat/fish, 2 eggs, ¾ cup of Greek yogurt or cottage cheese, or ½ cup of lentils/beans (with additional meat or cheese).
Pairing protein with veggies is the easiest way to make a high protein low carb meals.
What are high protein meals for muscle gain?
High protein meals like turkey burger patties with roasted lamb racks, eggs, salmon, tuna, chicken, milk, cottage cheese, Greek yoghurt, or pork stir-fry with peppers deliver protein and nutrients.
