Easy 7-Day High Protein Low Carb Diet Meal Plan

Weight loss is the most common reason people switch to a low carb diet. However, there can sometimes be other benefits, such as improved blood sugar control, although these diets are still controversial and may also come with health risks (1).

If you’re new to the world of low carb diets, it can be overwhelming to know where to start. We designed this 7-day low carb meal plan high in protein for beginners.

Before starting this diet, it’s essential to consult with a healthcare professional to ensure it’s suitable for your individual needs and health goals.

Those with Diabetes, high blood pressure, or other health conditions should take extra caution and make necessary adjustments to this meal plan in consultation with their healthcare providers.

What is a High Protein Low Carb Diet Meal Plan?

A high protein low carb diet is a type of diet that restricts carbohydrates while increasing protein intake. This diet focuses on protein-rich foods such as lean meats and poultry, eggs, seafood, tofu, and dairy products.

This diet aims to reduce carb consumption, which is broken down into glucose and is the body’s primary energy source. Limiting carb intake forces your body to use more fat as an energy source instead. 

If you also reduce calorie intake, this should lead to burning stored fat and ultimately result in weight loss. However, your body can break down muscle for energy under these circumstances.

Other possible reasons for following a high protein low carb diet may include (2):

• Reducing appetite and cravings, as high protein foods can make you feel fuller for longer.
• Preserving muscle mass while losing weight, as protein supports muscle maintenance.
• Enhancing athletic performance without sufficient carbohydrates by providing more protein for muscle repair and growth.
• Encouraging a nutrient-dense diet, as many high protein low carb diets emphasize whole foods and discourage ultra-processed foods. 

Can You Lose Weight on High Protein Low Carb Diet?

A high protein low-carb diet plan for weight loss is effective due to protein’s impact on satiety, muscle preservation, and the thermic effect of food. (3)

However, a calorie deficit remains essential for weight loss (4). Increasing protein intake and reducing carbohydrate intake without reducing overall calorie consumption may not lead to significant weight loss.

So, to lose weight on a high protein, low carb diet, monitor your calorie intake and ensure you’re consuming fewer calories than your body needs. You can achieve this by tracking food portions and making lower-calorie choices within the recommended meal plan.

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That said, let’s understand how eating more protein and fewer carbs can help with weight loss:

Calorie Reduction

One of the primary mechanisms at play in this diet is the reduction of calorie intake. For many people, restricting carbohydrate-rich foods leads to an overall decrease in calorie intake. 

For example, removing the starch component from a meal and either replacing it with low-calorie, non-starchy foods or not replacing it at all is likely to reduce the meal’s calorie content. 

Throughout the day, many people don’t necessarily make up the difference in energy by removing carbohydrate-rich foods from their diet, so they eat fewer calories overall.

Protein’s Role in Satiety and Muscle Preservation

Protein is a powerhouse in dieting, primarily due to its ability to increase satiety. 

Consuming protein-rich foods helps individuals feel fuller for extended periods (5), naturally reducing overall calorie intake.

Furthermore, protein is crucial for muscle preservation. Maintaining muscle mass is essential during weight loss as it helps keep the metabolism active. Unlike fat, muscle tissue burns more calories at rest, aiding sustained weight management (6).

The Thermic Effect of Food

The thermic effect of food (TEF) refers to the energy expenditure your body requires to digest, absorb, and process nutrients. Protein has a higher TEF than carbohydrates and fats, meaning the body uses more energy to process protein. Although the difference may be minimal, it can contribute to weight loss over time as it slightly increases energy expenditure (7).

Read more: Low-Carb Diet Food List: Stay Healthy While Eating Fewer Carbs

What Happens if You Only Eat Protein and No Carbs?

A no carbs diet plan for 2 weeks or more consisting of only protein is a zero-carb or carnivore diet. This type of diet has gained popularity in recent years, with claims of weight loss, improved energy levels, and better overall health.

While it may seem like a good idea to cut out all carbs and focus solely on protein intake, there are some pros and cons. Here’s what you might experience:

You’ll Trigger Ketosis and Fat Burning

When you eliminate carbohydrates from your diet, your body may enter ketosis. In ketosis, your body shifts from using glucose (sugar) as its primary energy source to burning fat for fuel (8). 

This fat burn can lead to weight loss as the body breaks down stored fats into ketones, which your body uses for energy. However, burning stored fat also requires a calorie deficit, so you’ll still need to reduce your calorie intake. Additionally, the body can turn protein into glucose and use it for fuel, whether from your diet or your muscles. This diet should not be maintained long-term, as it can negatively affect your health. Talk to a healthcare provider before attempting such an extreme diet.

You’ll Be At Risk of Nutrient Deficiencies

Carbohydrates aren’t the only nutrient in foods like fruits, vegetables, and whole grains. These foods also contain essential vitamins, minerals, and fiber vital for good health. By cutting them out of your diet completely, you may be at risk of nutrient deficiencies.

You Might Experience Digestive Issues

A diet lacking in carbohydrates often means a lack of dietary fiber, which is essential for healthy digestion (9). You may encounter digestive problems such as constipation or discomfort without sufficient fiber. Ensure you consume fibrous vegetables or ask your healthcare provider if supplements could help alleviate these issues.

Your Diet Will Lack Variety

A zero-carb diet eliminates many food options, leading to a lack of variety. The restriction can make it challenging to stick to this eating plan long-term, which is crucial for sustainable weight loss and overall health.

Incorporating a balance of all food groups, including carbohydrates, can help maintain a diverse and nutritious diet, which is the healthiest way to lose weight and improve wellbeing.

You Might Feel Low On Energy

Carbohydrates are your body’s preferred and quickest source of energy (10). Without them, you might experience a decrease in energy levels, especially during high-intensity workouts or demanding physical activities. 

Initially, you may feel sluggish or tired as your body adapts to using fat as its primary energy source. Over time, some people adjust, but others may continue to feel low on energy.

What Can I Eat to Increase Protein but Not Carbs?

Here’s what you can consume to increase your protein intake while keeping carbs low:

1. Meats and Poultry

• Chicken Breast: A lean source of protein, chicken breast is low in carbs and high in essential amino acids, making it ideal for muscle building and repair.
• Beef: Opt for lean cuts like sirloin or tenderloin, which offer high protein content with minimal saturated fat, perfect for maintaining muscle mass.
• Turkey: Like chicken, turkey is lean and rich in protein, with the added benefit of being low in fat and carbohydrates.
• Other Meats: Pork, lamb, and other types of meat are also high in protein and low in carbs. Just be sure to choose lean cuts to limit your intake of saturated fats.

2. Fish and Seafood

• Salmon: Packed with protein and omega-3 fatty acids, salmon supports heart health while providing a low-carb source of protein.
• Tuna: A versatile protein that is virtually carb-free, tuna is excellent for salads, sandwiches, or eaten on its own.
• Shrimp: Lower in calories and carbohydrates, shrimp is an excellent source of protein and essential nutrients like selenium and vitamin B12.
• Cod: This mild-flavored fish is an excellent low-carb protein source, perfect for baking or grilling.
• Halibut: Rich in protein and low in calories, halibut is a nutritious choice that supports muscle maintenance.

3. Dairy and Eggs

• Greek Yogurt: Choose plain, unsweetened varieties for a high-protein, low-carb snack with probiotics for gut health.
• Cottage Cheese: Rich in casein protein, cottage cheese is a slow-digesting option that keeps you full longer, with minimal carbs.
• Eggs: A staple in many high-protein diets, eggs are low in carbs and provide healthy fats and a complete amino acid profile.
• Cheese: Varieties like cheddar, mozzarella, and parmesan are high in protein and low in carbs, making them great snack options.
• Kefir: For a probiotic-rich beverage, choose plain kefir, which offers protein with minimal carbohydrates.

4. Plant-Based Proteins

• Tofu: Made from soybeans, tofu is a versatile, low-carb protein source suitable for various dishes.
• Tempeh: Fermented and denser than tofu, tempeh is higher in protein and offers probiotics, making it a nutritious, low-carb choice.
• Seitan: It’s commonly known as ‘wheat meat,’ a high-protein, low-carb meat substitute, ideal for vegetarians and vegans.
• Edamame: These young soybeans are high in protein and fiber, providing a low-carb snack or salad topper.
• Hemp Seeds: Packed with plant-based protein, hemp seeds are low in carbs and easy to add to smoothies or salads.

5. Snacks and Supplements

• Beef Jerky: A convenient, high-protein snack low in carbs, perfect for on-the-go consumption.
• Nuts and Seeds: Almonds and sunflower seeds offer a good balance of protein and healthy fats, with relatively low carbs.
• Protein Shakes: Choose low-carb protein powders, such as whey or pea protein, to make shakes that fit your dietary needs without added sugars.
• Hard-Boiled Eggs: A quick and portable snack, hard-boiled eggs are high in protein and low in carbs.
• String Cheese: This snack is easy to carry and provides a satisfying protein boost with minimal carbohydrates.

What Meals Are High in Protein but Low in Carbs?

There are various meals high in protein, but low in carbs such as:

• Low carb Tortilla, sausage, eggs, and peppers
• A chicken breast, low carb zucchini fries, with spinach and slices of onions cooked in olive oil
• A small portion of quinoa, a larger portion of salmon, and steamed broccoli

Keep reading for more high protein low carb meal ideas!

High Protein Low Carb Diet Meal Plan

Low-carb diet food list for inspiration:

• Beef
• Salmon
• Brocolli
• Cheddar cheese
• Coffee
• Eggs
• Walnuts
• Kiwis
• Oranges
• Peanuts
• Plain greek yogurt
• Dark chocolate (70–85% cocoa content)
• And more (11)!

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Can You Eat Too Much Protein on A Low Carb Diet?

Yes, you can overeat protein on a low-carb diet.

Excessive protein intake varies based on individual factors such as age, activity level, and overall health. Generally, consuming more than 2 grams of protein per kilogram of body weight daily is considered high.

For most people, a protein intake of 0.8 to 1.2 grams per kilogram of body weight is sufficient, with athletes and highly active individuals sometimes requiring up to 1.6 grams per kilogram (13).

Overemphasis on protein can lead to a lack of other essential nutrients, such as fiber, vitamins, and minerals typically found in carbohydrates. This imbalance can result in digestive issues, reduced energy levels, and a compromised nutritional profile (14).

While protein fills you up, consuming it in large amounts can still produce a caloric surplus. Protein-rich foods can be calorie-dense, and excess calories may lead to weight gain regardless of their source.

High protein levels can increase the workload of the kidneys, as they are responsible for filtering waste products from protein metabolism. In individuals with pre-existing kidney conditions, excessive protein can exacerbate kidney damage or lead to complications (15).

Check out these High Calorie Low Carb Foods to fuel your body with energy while maintaining a low-carb diet.

Easy 7-Day High Protein Low Carb Diet Meal Plan

Day 1

• Breakfast: Scrambled eggs with spinach and feta cheese. Cook in olive oil and season with salt and pepper.
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado. Dress with lemon juice and olive oil.
• Dinner: Baked salmon with asparagus and a side of sautéed mushrooms.
• Snack: Greek yogurt with a handful of almonds.

Day 2

• Breakfast: Omelet with bell peppers, onions, and diced turkey breast.
• Lunch: Tuna salad lettuce wraps with celery and a dollop of mayonnaise.
• Dinner: Grilled steak with broccoli and cauliflower mash.
• Snack: Cottage cheese with sliced strawberries.

Day 3

• Breakfast: Chia seed pudding made with unsweetened almond milk and raspberries.
• Lunch: Zucchini noodles with pesto and grilled shrimp.
• Dinner: Roast chicken thighs with green beans and a side salad.
• Snack: Sliced turkey with cheese roll-ups.

Read more: High Protein Vegetarian Meal Plan: Foods List and Sample Recipes

Day 4

• Breakfast: Smoked salmon and cream cheese on cucumber slices.
• Lunch: Egg salad with lettuce and tomato.
• Dinner: Pork chops with sautéed spinach and garlic.
• Snack: Hard-boiled eggs.

Day 5

• Breakfast: Protein smoothie with unsweetened almond milk, spinach, and protein powder.
• Lunch: Grilled turkey burgers wrapped in lettuce with a side of coleslaw.
• Dinner: Lemon herb baked cod with roasted Brussels sprouts.
• Snack: Celery sticks with almond butter.

Day 6

• Breakfast: Frittata with mushrooms, tomatoes, and cheese.
• Lunch: Chicken Caesar salad without croutons and extra Parmesan cheese.
• Dinner: Lamb chops with roasted eggplant and zucchini.
• Snack: Brazil nuts.

Day 7

• Breakfast: Cottage cheese pancakes with fresh blueberries.
• Lunch: Turkey and cheese roll-ups with sliced red pepper.
• Dinner: Shrimp stir-fry with bell peppers and snow peas over cauliflower rice.
• Snack: Avocado slices with lime and salt.

Tips for High Protein Low Carb Diet Meal Plan Preparation

• Batch Cooking: Prepare proteins like chicken or turkey in advance to save time during the week.
• Simple Dressings: Use olive oil, lemon juice, or vinegar-based dressings to keep salads fresh and low-carb.
• Herbs and Spices: Use a variety of herbs and spices to add flavor without extra carbs.
• Hydration: Drink plenty of water daily to stay hydrated and support metabolism.
• Adjust portion sizes as needed to fit individual dietary goals.

Frequently Asked Questions

• What is the 40 40 20 meal plan?

The 40 40 20 meal plan is a nutritional strategy where 40% of daily calories come from carbohydrates, 40% from protein, and 20% from fats. It aims to balance macronutrients to support energy levels and muscle maintenance. It is, however, higher than the recommended intake range for protein (10-35% of calories) and lower than the recommended range for carbohydrates (45-65% of calories).

• What foods have zero carbs?

Foods with virtually zero carbs include most meats (such as beef, chicken, and pork), fish (like salmon and tuna), eggs, and certain oils (like olive and coconut oil). Some cheeses and plain coffee or tea without added sugar have negligible carb content.

Read about these High Carb Foods To Avoid For Weight Loss to help you make smarter dietary choices and achieve your fitness goals more effectively.

• Can you lose weight on 50 carbs a day?

Yes, you can lose weight on 50 carbs a day by reducing your calorie intake and inducing a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This low-carb and low-calorie intake can lead to weight loss but ensure adequate protein and fat consumption to maintain nutritional balance.

• Is 100 carbs a day low-carb?

Yes, 100 carbs a day is considered low-carb. This intake level can help reduce blood sugar levels and promote fat burning, making it practical for weight loss and managing certain health conditions. However, individual needs may vary, so tailor carb intake to personal health goals. Always talk to your healthcare provider about how diet affects your health conditions or medications.

High Protein Low Carb Diet Meal Plan: The Bottom Line

A high protein low carb diet can be an effective weight loss strategy combined with a calorie deficit. It offers numerous benefits such as increased satiety, muscle preservation, and the thermic effect of food. 

Ensure protein intake remains within appropriate levels and balance your meals with other nutrients. By making informed choices and seeking professional advice, you can reap the benefits of a high-protein, low-carb diet while promoting overall health and well-being.