Lean & Strong

7-Day High Protein Low-Carb Meal Plan

By Our Nutrition Team | Aug 9, 2026

This 7-day plan delivers 150g+ protein and under 100g carbs per day to build lean muscle and accelerate fat loss. Each meal is designed to keep you fueled and full without the carb crash.

Sample 7-Day Menu

Each day hits 150g+ protein while keeping carbs under 100g.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Egg & Avocado Plate Lunch: Grilled Chicken Caesar Dinner: Salmon & Asparagus	Breakfast: Greek Yogurt Bowl Lunch: Steak & Broccoli Dinner: Turkey Lettuce Wraps	Breakfast: Cottage Cheese & Seeds Lunch: Tuna-Stuffed Peppers Dinner: Pork Chop & Green Beans	Breakfast: Ham & Cheese Egg Cups Lunch: Chicken Thighs & Zucchini Noodles Dinner: Baked Cod & Cauliflower Rice	Breakfast: Protein Scramble Lunch: Flank Steak & Avocado Bowl Dinner: Shrimp Scampi over Spinach	Breakfast: Smoked Salmon Plate Lunch: Lamb Burger Lettuce Wraps Dinner: Chicken Caprese	Breakfast: Chorizo & Egg Skillet Lunch: Cobb Salad Bowl Dinner: Grilled Swordfish & Vegetables
Daily Totals	Calories: 1,740 Protein: 134g Carbs: 36g Fat: 116g	Calories: 1,620 Protein: 132g Carbs: 48g Fat: 98g	Calories: 1,480 Protein: 126g Carbs: 40g Fat: 88g	Calories: 1,600 Protein: 126g Carbs: 38g Fat: 102g	Calories: 1,640 Protein: 130g Carbs: 36g Fat: 106g	Calories: 1,620 Protein: 130g Carbs: 34g Fat: 106g	Calories: 1,700 Protein: 130g Carbs: 34g Fat: 116g

Day 1

1,740 calories · 134g protein · 36g carbs · 116g fat

Breakfast (520 calories)

Egg & Avocado Plate

4 scrambled eggs with half an avocado, cherry tomatoes, and a sprinkle of feta.

Lunch (580 calories)

Grilled Chicken Caesar

Grilled chicken breast over romaine, parmesan, and a light Caesar dressing. No croutons.

Dinner (640 calories)

Salmon & Asparagus

Pan-seared salmon fillet with roasted asparagus and cauliflower mash with butter.

To make it 1,500 calories: Use 3 eggs instead of 4 at breakfast and skip the feta cheese.

To make it 2,000 calories: Add 1 oz almonds as an afternoon snack and extra olive oil on the salmon.

Meal-Prep Tip

Hard-boil 6 eggs tonight — use them throughout the week for quick breakfasts and salad toppings.

Day 2

1,620 calories · 132g protein · 48g carbs · 98g fat

Breakfast (440 calories)

Greek Yogurt Bowl

Full-fat Greek yogurt with walnuts, chia seeds, and a handful of blueberries.

Lunch (620 calories)

Steak & Broccoli

Grilled sirloin steak with steamed broccoli and a side of sautéed mushrooms in garlic butter.

Dinner (560 calories)

Turkey Lettuce Wraps

Seasoned ground turkey in butter lettuce cups with diced peppers, cilantro, and lime crema.

To make it 1,500 calories: Skip the walnuts from the yogurt bowl and use low-fat Greek yogurt.

To make it 2,000 calories: Add a side of guacamole (3 tbsp) to the turkey lettuce wraps.

Meal-Prep Tip

Marinate steak in garlic and olive oil the night before for faster weekday cooking.

Day 3

1,480 calories · 126g protein · 40g carbs · 88g fat

Breakfast (380 calories)

Cottage Cheese & Seeds

Cottage cheese with pumpkin seeds, sunflower seeds, and sliced cucumber.

Lunch (480 calories)

Tuna-Stuffed Peppers

Bell peppers stuffed with tuna salad, olive oil, diced celery, and herbs.

Dinner (620 calories)

Pork Chop & Green Beans

Herb-crusted pork chop with sautéed green beans, garlic, and almond slivers.

To make it 1,500 calories: This day is already close to 1,500 — no changes needed.

To make it 2,000 calories: Add 2 tbsp peanut butter to the cottage cheese and an extra drizzle of olive oil on dinner.

Meal-Prep Tip

Make tuna salad in bulk — it keeps well in the fridge for 2 days and speeds up tomorrow's lunch.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,600 calories · 126g protein · 38g carbs · 102g fat

Breakfast (460 calories)

Ham & Cheese Egg Cups

Baked egg cups with ham and Swiss cheese; handful of blueberries.

Lunch (600 calories)

Chicken Thighs & Zucchini Noodles

Grilled skin‑on chicken thighs with zucchini noodles and pesto sauce.

Dinner (540 calories)

Baked Cod & Cauliflower Rice

Herb‑baked cod fillet, cauliflower fried rice with egg and scallions.

To make it 1,500 calories: Replace skin-on chicken thighs with chicken breast at lunch.

To make it 2,000 calories: Add 1 oz macadamia nuts as a snack and extra butter to the cauliflower rice.

Meal-Prep Tip

Bake egg cups in a muffin tin — they reheat in 30 seconds and are great for busy mornings.

Day 5

1,640 calories · 130g protein · 36g carbs · 106g fat

Breakfast (500 calories)

Protein Scramble

4 eggs scrambled with smoked turkey, mushrooms, and a side of berries.

Lunch (620 calories)

Flank Steak & Avocado Bowl

Sliced flank steak, avocado, mixed greens, radishes, olive oil and lime.

Dinner (520 calories)

Shrimp Scampi over Spinach

Garlic butter shrimp over sautéed spinach and cherry tomatoes.

To make it 1,500 calories: Use 3 eggs instead of 4 at breakfast and halve the avocado at lunch.

To make it 2,000 calories: Add 2 tbsp tahini to the spinach at dinner and a handful of pecans as a snack.

Meal-Prep Tip

Slice flank steak against the grain after resting — it stays tender for next-day salads too.

Day 6

1,620 calories · 130g protein · 34g carbs · 106g fat

Breakfast (440 calories)

Smoked Salmon Plate

Smoked salmon, cream cheese, cucumber rounds, capers, and dill.

Lunch (600 calories)

Lamb Burger Lettuce Wraps

Seasoned lamb patties in lettuce cups with feta, tzatziki, diced tomato.

Dinner (580 calories)

Chicken Caprese

Grilled chicken breast with mozzarella, tomato, basil, balsamic; side salad.

To make it 1,500 calories: Use light cream cheese on the salmon plate and skip the feta from lamb burgers.

To make it 2,000 calories: Add a side of mixed olives (2 oz) to lunch and extra mozzarella on the chicken caprese.

Meal-Prep Tip

Prep tzatziki sauce in advance — it pairs with lamb burgers tonight and works as a veggie dip tomorrow.

Day 7

1,700 calories · 130g protein · 34g carbs · 116g fat

Breakfast (520 calories)

Chorizo & Egg Skillet

Pork chorizo with 3 fried eggs and diced avocado.

Lunch (620 calories)

Cobb Salad Bowl

Grilled chicken, bacon, hard‑boiled egg, avocado, blue cheese, ranch.

Dinner (560 calories)

Grilled Swordfish & Vegetables

Swordfish steak with roasted bell peppers and zucchini in olive oil.

To make it 1,500 calories: Use turkey chorizo instead of pork and reduce avocado to a quarter at breakfast.

To make it 2,000 calories: Add extra bacon (2 slices) to the Cobb salad and 1 tbsp butter on the swordfish.

Meal-Prep Tip

Batch-grill swordfish and bell peppers for dinner — weekend cooking means zero weeknight cleanup.

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

High Protein Low-Carb FAQ

What is a high protein low-carb diet?

A high protein low-carb diet combines elevated protein intake (150g+ or 30-40% of calories) with restricted carbohydrates (under 100g per day). Unlike strict keto, it allows moderate carbs from vegetables and small portions of whole grains while prioritizing lean meats, fish, eggs, and dairy for muscle maintenance and fat loss.

How many carbs should I eat on a high protein low-carb plan?

Most high protein low-carb plans target 50-100g of net carbs per day, compared to 250-300g on a standard diet. This is less restrictive than keto (under 20-50g) but still low enough to promote fat burning and stable blood sugar. Focus carbs around workouts for best results.

Can I build muscle on a low-carb diet?

Yes, you can build muscle on a low-carb diet as long as protein intake is sufficient (1.6-2.2g per kg body weight) and you're in a slight caloric surplus or at maintenance. Some studies show that high protein low-carb diets can simultaneously build muscle and reduce body fat, especially in beginners and those returning to training.

What is the difference between high protein low-carb and keto?

Keto is very low carb (under 20-50g) and moderate protein (15-20% of calories) to maintain ketosis. High protein low-carb allows more carbs (50-100g) and prioritizes protein (30-40% of calories). You may not stay in ketosis, but you benefit from better muscle retention, higher satiety, and more food flexibility.

Is a high protein low-carb diet good for weight loss?

Yes, this combination is highly effective for weight loss. High protein increases satiety and the thermic effect of food, while low carbs stabilize blood sugar and reduce insulin-driven fat storage. Studies consistently show superior fat loss and lean mass preservation compared to standard calorie-restricted diets.