Looking to shed pounds while preserving muscle mass? A high protein low carb diet meal plan might be your answer. This approach has gained popularity for good reason – it helps control hunger, boost metabolism, and promote fat loss while maintaining lean muscle. Our comprehensive 7-day meal plan takes the guesswork out of what to eat, providing delicious, satisfying meals that align with your weight loss goals.
Benefits of a High Protein Low Carb Diet for Weight Loss
Why High Protein?
- Increases feelings of fullness and reduces hunger
- Requires more energy to digest (thermic effect of food)
- Preserves muscle mass during weight loss
- Boosts metabolism and calorie burning
- Stabilizes blood sugar levels
Why Low Carb?
- Reduces insulin levels, promoting fat burning
- Decreases water retention for initial weight loss
- Lowers appetite and food cravings
- Improves fat-to-lean ratio in body composition
- May reduce risk factors for heart disease
7-Day High Protein Low Carb Diet Meal Plan Overview
This meal plan provides approximately 1,500-1,800 calories daily with 35% protein, 30% carbs, and 35% fat. Each day includes breakfast, lunch, dinner, and snacks with balanced macronutrients to support weight loss while maintaining muscle mass. We’ve included both animal and plant-based protein options to suit different preferences.
Our bodies can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so each main meal in this plan provides approximately that amount.
Day 1: Kickstarting Your High Protein Diet
Breakfast: Greek Yogurt Parfait
| Ingredients | Protein | Carbs | Fat | Calories |
| 1 cup plain Greek yogurt | 22g | 8g | 0.5g | 130 |
| 1/2 cup mixed berries | 0.5g | 7g | 0g | 30 |
| 1 tbsp chia seeds | 2g | 5g | 3g | 60 |
| 1 tbsp almond butter | 3g | 3g | 9g | 100 |
| Total | 27.5g | 23g | 12.5g | 320 |
Lunch: Healthy Fajita Bowl Meal Prep
| Ingredients | Protein | Carbs | Fat | Calories |
| 5 oz grilled chicken breast | 31g | 0g | 3g | 155 |
| 1 cup bell peppers and onions | 1g | 10g | 0g | 45 |
| 1/2 cup cauliflower rice | 1g | 3g | 0g | 15 |
| 1/4 avocado | 1g | 3g | 7g | 80 |
| 2 tbsp salsa | 0g | 2g | 0g | 10 |
| Total | 34g | 18g | 10g | 305 |
Snack: Cottage Cheese with Cucumber
| Ingredients | Protein | Carbs | Fat | Calories |
| 1/2 cup cottage cheese | 14g | 3g | 2g | 90 |
| 1 cup cucumber slices | 0.5g | 2g | 0g | 15 |
| Total | 14.5g | 5g | 2g | 105 |
Dinner: Baked Salmon with Asparagus
| Ingredients | Protein | Carbs | Fat | Calories |
| 5 oz salmon fillet | 29g | 0g | 13g | 240 |
| 1 cup asparagus | 3g | 5g | 0g | 30 |
| 1 tbsp olive oil | 0g | 0g | 14g | 120 |
| Total | 32g | 5g | 27g | 390 |
Day 1 Nutrition Summary
Total Protein: 108g | Total Carbs: 51g | Total Fat: 51.5g | Total Calories: 1,120
This day provides a solid foundation of high-quality protein sources while keeping carbs low. The meals are rich in omega-3 fatty acids from salmon, fiber from vegetables, and calcium from dairy.
Day 2: Plant-Based Protein Focus
Breakfast: Tofu Scramble
This high protein vegan diet meal plan option provides a complete protein source with a texture similar to scrambled eggs.
| Ingredients | Protein | Carbs | Fat | Calories |
| 6 oz firm tofu, crumbled | 18g | 3g | 9g | 160 |
| 1/2 cup spinach | 0.5g | 1g | 0g | 5 |
| 1/4 cup bell peppers | 0.5g | 2g | 0g | 10 |
| 1 tbsp nutritional yeast | 3g | 2g | 0.5g | 25 |
| 1 tsp olive oil | 0g | 0g | 4.5g | 40 |
| Total | 22g | 8g | 14g | 240 |
Lunch: Lentil and Vegetable Salad
| Ingredients | Protein | Carbs | Fat | Calories |
| 1/2 cup cooked lentils | 9g | 20g | 0.5g | 115 |
| 2 cups mixed greens | 2g | 2g | 0g | 15 |
| 1/4 avocado | 1g | 3g | 7g | 80 |
| 1/4 cup cherry tomatoes | 0.5g | 2g | 0g | 10 |
| 1 tbsp olive oil dressing | 0g | 0g | 14g | 120 |
| Total | 12.5g | 27g | 21.5g | 340 |
Snack: Edamame
| Ingredients | Protein | Carbs | Fat | Calories |
| 1 cup edamame (in pods) | 17g | 15g | 8g | 190 |
| Total | 17g | 15g | 8g | 190 |
Dinner: Tempeh Stir-Fry with Broccoli
| Ingredients | Protein | Carbs | Fat | Calories |
| 4 oz tempeh | 21g | 10g | 11g | 220 |
| 1 cup broccoli | 2.5g | 6g | 0g | 30 |
| 1/2 cup bell peppers | 1g | 4g | 0g | 20 |
| 1 tbsp coconut aminos | 0g | 3g | 0g | 15 |
| 1 tsp sesame oil | 0g | 0g | 4.5g | 40 |
| Total | 24.5g | 23g | 15.5g | 325 |
Day 2 Nutrition Summary
Total Protein: 76g | Total Carbs: 73g | Total Fat: 59g | Total Calories: 1,095
This plant-based day demonstrates that a high protein vegan diet meal plan is entirely possible. The meals provide complete proteins while maintaining a relatively low carb count.
What to Expect in the Complete 7-Day Meal Plan
Day 3
Breakfast: Spinach and feta omelet
Lunch: Tuna salad lettuce wraps
Snack: Celery with almond butter
Dinner: Grilled chicken with zucchini noodles
Day 4
Breakfast: Protein smoothie with spinach
Lunch: Turkey and avocado roll-ups
Snack: Hard-boiled eggs
Dinner: Beef stir-fry with cauliflower rice
Day 5
Breakfast: Chia seed pudding with berries
Lunch: Chicken and vegetable soup
Snack: Greek yogurt with cinnamon
Dinner: Baked cod with roasted Brussels sprouts
Day 6
Breakfast: Cottage cheese pancakes
Lunch: Shrimp and avocado salad
Snack: Turkey jerky
Dinner: Pork tenderloin with asparagus
Day 7
Breakfast: Egg muffins with vegetables
Lunch: Salmon salad with mixed greens
Snack: Protein shake
Dinner: Turkey meatballs with spaghetti squash
Bonus: Flexible Options
Vegetarian: Substitute tofu, tempeh, eggs
Lower Calorie: Reduce portions for 1200 calorie high protein diet meal plan
Higher Protein: Add protein shake or egg whites
Meal Prep: Sunday prep instructions included
High Protein Diet Meal Prep Tips
Protein Preparation
- Batch cook chicken breasts, hard-boil eggs, and grill fish
- Pre-portion protein sources into individual containers
- Marinate meats in advance for quick cooking
- Prepare plant-based proteins like tofu and tempeh
- Cook ground turkey or beef for multiple meals
Vegetable Preparation
- Wash and chop vegetables for the week
- Pre-roast low-carb vegetables like broccoli and cauliflower
- Prepare zucchini noodles and cauliflower rice
- Make mason jar salads with dressing on the bottom
- Blanch green vegetables to maintain freshness
Storage Guidelines
Most prepared proteins will last 3-4 days in the refrigerator. For best results, store proteins and vegetables separately and combine just before eating. Freeze extra portions of cooked meats for up to 3 months.
Adjusting the Plan for Your Needs
1200 Calorie High Protein Diet Meal Plan
To adjust this plan to a 1200 calorie high protein diet meal plan, make these modifications:
- Reduce portion sizes of fats (oils, nuts, avocado) by half
- Decrease protein portions to 4oz per meal
- Limit fruit to one serving per day
- Increase non-starchy vegetable portions to feel fuller
- Eliminate one snack or reduce snack sizes
High Protein Low Calorie Diet Meal Plan Snack Ideas
- 1 hard-boiled egg (70 cal, 6g protein)
- 2 oz turkey breast (60 cal, 13g protein)
- 1/2 cup cottage cheese (80 cal, 14g protein)
- Protein shake with water (120 cal, 25g protein)
- 3 oz tuna in water (70 cal, 16g protein)
- 1/4 cup edamame (50 cal, 8g protein)
- 2 turkey bacon slices (70 cal, 6g protein)
- 1 string cheese (80 cal, 7g protein)
- 1/4 cup Greek yogurt (30 cal, 5g protein)
High Protein Diet Meal Prep for Busy Schedules
- Dedicate 2-3 hours on Sunday for weekly meal prep
- Cook proteins in bulk (chicken, eggs, ground turkey)
- Prepare and portion vegetables in advance
- Use slow cooker or Instant Pot for hands-off cooking
- Invest in quality storage containers for proper portioning
- Label containers with contents and dates
- Keep emergency protein options on hand (protein bars, canned tuna)
Frequently Asked Questions
How much protein should I eat on a high protein low carb diet?
For weight loss while maintaining muscle mass, aim for 1.6-2.2g of protein per kg of body weight (0.7-1g per pound). For a 150-pound person, that’s approximately 105-150g of protein daily. Distribute this protein evenly throughout your meals, aiming for 25-30g per meal to maximize muscle protein synthesis.
How many carbs can I eat on a high protein low carb diet?
A moderate low-carb diet typically includes 50-100g of carbs per day. This allows for plenty of vegetables, some fruits, and small amounts of starchy foods while still promoting weight loss. For more aggressive weight loss, some people reduce to 20-50g of carbs daily, though this is more restrictive.
Can I follow a high protein low carb diet as a vegetarian?
Yes! A high protein vegan diet meal plan is possible by incorporating protein-rich plant foods like tofu, tempeh, seitan, edamame, and legumes. Eggs and dairy products can be included for lacto-ovo vegetarians. Supplement with protein powder if needed to reach your protein goals.
How much weight can I expect to lose?
Weight loss varies by individual, but many people lose 1-2 pounds per week on a high protein low carb diet meal plan. Initial weight loss may be faster due to water weight reduction. Focus on sustainable, gradual weight loss rather than rapid results for long-term success.
Is this diet safe long-term?
A moderate high protein, low carb approach that includes plenty of vegetables, healthy fats, and quality protein sources can be maintained long-term for most healthy individuals. Very low carb diets may be more challenging to sustain. Always consult with a healthcare provider before making significant dietary changes, especially if you have existing health conditions.
Final Thoughts on High Protein Low Carb Diet Meal Plans
A well-designed high protein low carb diet meal plan can be a powerful tool for weight loss and improved body composition. By prioritizing protein at each meal, limiting carbohydrates, and including healthy fats and plenty of vegetables, you create a sustainable approach to eating that keeps you satisfied while promoting fat loss.
Remember that consistency is key, and finding a plan that works with your lifestyle and food preferences will lead to the greatest success. Whether you’re following a 1200 calorie high protein diet meal plan or a more moderate approach, the principles remain the same: quality protein, limited carbs, and nutrient-dense foods.
Use the meal ideas, recipes, and prep strategies in this guide to create a sustainable eating pattern that supports your weight loss goals while maintaining muscle mass and overall health.
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