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7-Day High Protein Low-Carb Meal Plan
Maximum Protein, Minimal Carbs

150g+ protein and under 100g carbs per day — designed to build lean muscle, torch body fat, and keep you fueled without the carb crash.

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150g+ Protein Daily
Under 100g Carbs
Accelerated Fat Loss
High protein low-carb meal with grilled chicken, avocado, and greens
150g+
Daily Protein

What is a High Protein Low-Carb Diet?

A high protein low-carb diet delivers 30-40% of calories from protein while keeping carbohydrates under 100g per day. Unlike strict keto, it allows moderate carbs from vegetables and select whole foods, making it more sustainable and muscle-friendly.

Protein-First Approach

Every meal is built around 40-60g of protein from lean meats, fish, eggs, and dairy.

Smart Carb Selection

Carbs come from non-starchy vegetables, berries, and small portions of whole grains around workouts.

Healthy Fat Balance

Avocado, olive oil, nuts, and fatty fish fill the remaining calories for hormonal health and satiety.

Sample 3-Day Menu

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

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Breakfast — Egg & Avocado Plate

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

520 kcal P 34g C 12g F 38g
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Lunch — Grilled Chicken Caesar

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

580 kcal P 52g C 10g F 36g
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Dinner — Salmon & Asparagus

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

640 kcal P 48g C 14g F 42g
Daily Total
1,740 kcal P 134g C 36g F 116g
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Breakfast — Greek Yogurt Bowl

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

440 kcal P 30g C 22g F 26g
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Lunch — Steak & Broccoli

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

620 kcal P 54g C 12g F 38g
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Dinner — Turkey Lettuce Wraps

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

560 kcal P 48g C 14g F 34g
Daily Total
1,620 kcal P 132g C 48g F 98g
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Breakfast — Cottage Cheese & Seeds

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

380 kcal P 32g C 10g F 22g
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Lunch — Tuna-Stuffed Peppers

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

480 kcal P 44g C 16g F 26g
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Dinner — Pork Chop & Green Beans

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

620 kcal P 50g C 14g F 40g
Daily Total
1,480 kcal P 126g C 40g F 88g
Perfect For

Who Is This Plan For?

Anyone who wants the muscle-building power of high protein combined with the fat-burning benefits of low carbs.

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Body Recomposition

Build muscle and lose fat simultaneously — high protein preserves lean mass while low carbs promote fat oxidation.

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Weight Loss Plateaus

Broken through a diet stall by cutting carbs while keeping protein high to maintain metabolism.

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Strength Athletes

Lifters and CrossFit athletes who need maximum protein without excessive carbohydrate intake.

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Blood Sugar Management

Low carbs stabilize blood sugar while high protein prevents energy crashes between meals.

What to Eat & What to Limit

Build meals around protein and healthy fats — minimize starchy carbs and sugar.

Prioritize These

  • Lean meats — chicken breast, turkey, lean beef, pork loin
  • Fish & seafood — salmon, tuna, shrimp, cod, sardines
  • Eggs — whole eggs, egg whites for extra protein
  • Dairy — Greek yogurt, cottage cheese, hard cheeses, whey protein
  • Low-carb vegetables — broccoli, spinach, asparagus, zucchini, cauliflower
  • Healthy fats — avocado, olive oil, nuts, seeds, coconut oil

Limit or Avoid

  • Bread, pasta, and rice — high-carb staples that quickly exceed daily limits
  • Sugary foods — candy, pastries, ice cream, sweetened yogurt
  • Starchy vegetables — potatoes, corn, peas in large amounts
  • Sugary drinks — soda, juice, sweetened coffee, sports drinks
  • Processed snacks — chips, crackers, granola bars, pretzels
  • Beer and sweet cocktails — high in carbs and empty calories

How High Protein Low-Carb Works

Prioritize protein, restrict carbs, and let healthy fats fill the gap for a lean, energized body.

1

Set Protein to 150g+

Build every meal around a 40-60g protein source — chicken, fish, beef, eggs, or dairy.

2

Cap Carbs at 100g

Get carbs from vegetables, berries, and small portions of legumes — skip bread, pasta, and sugar.

3

Fill with Healthy Fats

Avocado, olive oil, nuts, and fatty fish provide energy and keep hormones balanced.

4

Time Carbs Strategically

Place most carbs around workouts for performance and recovery, keeping other meals very low-carb.

High Protein Low-Carb FAQ

Related Meal Plans

Plans that complement a high protein low-carb approach.

High Protein Meal Plan

High Protein Meal Plan

Same protein focus with more carb flexibility for performance-oriented eaters.
Low-Carb Meal Plan

Low-Carb Meal Plan

A broader low-carb approach with moderate protein for general health.
Keto Meal Plan

Keto Meal Plan

Go stricter on carbs with very low-carb, high-fat ketogenic eating.
Muscle Gain Meal Plan

Muscle Gain Meal Plan

Higher calories and protein for serious muscle-building phases.
Calorie Deficit Meal Plan

Calorie Deficit Meal Plan

Pair high protein with a controlled deficit for maximum fat loss.
Carb Cycling Meal Plan

Carb Cycling Meal Plan

Alternate high and low carb days while keeping protein consistently high.

Ready to go high protein, low carb?

Get your fully personalized meal plan with 150g+ protein and under 100g carbs per day. Optimized for lean muscle and fat loss.

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