In This ArticleView AllIn This ArticleMeal Plan SpecificsHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal Plan Specifics
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseReducing calories is an age-old strategy to lose weight. But for some people, the type of calories matters too. For example, in a 2020 review in theJournal of Obesity & Metabolic Syndrome, researchers looked at studies that were six to 12 months in length that had participants eating high-protein diets. They found that because protein fills you up longer than carbohydrates, especially carbs from refined white flour foods, it contributed to eating less—and consequently, to losing weight.While low-carb diets like theketogenic dietand the Atkins diet restrict carbs to as few as 20 grams per day, you don’t have to go that low to see weight loss benefits. In fact, eating too few carbohydrates can make weight loss harder because you miss out on key nutrients, likefiber from whole grains and legumes, that help you feel full and satisfied with fewer calories.So, what can you eat on a high-protein, low-carb diet? Thankfully, as you will see, there are plenty of delicious, healthy foods to fill your day with while you follow this eating plan.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Meal Plan SpecificsIn this high-protein, low-carb meal plan, we keep the carbs at no more than 120 g per day while still meeting the recommended amount of daily fiber—about 30 g—from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that still fit into a low-carb diet—plus they’re good sources of plant protein.To make up for the lower amount of carbs,we packed in high-protein foods, like chicken, eggs and lean beef and safely exceeded the daily recommended amount of 50 g of protein per day. We also added healthy fat sources, like almonds, olive oil and peanut butter, to get the calories up to 1,200.This low-calorie, low-carb, high-protein diet is packaged into an easy-to-follow meal plan with simple meal-prep tips to set yourself up for success during the busy weekdays. And as a bonus, it will help you lose weight without feeling deprived or starved.With that said, 1,200 calories isn’t enough for some people to feel satisfied and energetic. If you feel you need more calories but still want to lose weight,try another one of our low-carb meal planswith adjustments to meet varying calorie levels.How to Meal-Prep Your Week of MealsMake theFlourless Banana Chocolate Chip Mini Muffinsto have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4. For easy cleanup, use reusable silicone muffin cups.Prep theChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2, 3, 4 and 5. Refrigerate lunches in a meal-prep container to keep them fresh.Day 1Fiber-rich foods, like whole grains, beans and legumes, are often cut out of low-carb diets to keep the carb count low—but they arehelpful for weight loss(among other things). Therefore, we made sure to pack this low-carb plan with at least 30 g of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber—like gut health and satisfaction—while keeping carbs in check.Breakfast (320 calories, 23 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado Salsa1 clementineA.M. Snack (84 calories, 21 g carbohydrates)1 cup blueberriesLunch (322 calories, 11 g carbohydrates)1 servingSalmon Salad-Stuffed AvocadoP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (389 calories, 36 g carbohydrates)1 servingWhite-Bean Sage Cauliflower Gnocchi2 cups mixed salad greens topped with ¼ cup chopped tomato, ¼ cup chopped cucumber, 3 Tbsp. diced avocado and 1 Tbsp.Caesar Salad DressingDaily Totals:1,194 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodiumDay 2To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped inzucchini noodlesfor regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup nonfat Greek yogurtA.M. Snack (62 calories, 14 g carbohydrates)1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (100 calories, 9 g carbohydrates)½ cup shelled edamame, seasoned with a pinch each of coarse salt and pepperDinner (406 calories, 34 g carbohydrates)1 servingShrimp Scampi Zoodles1 (2 inch) slice whole-wheat baguetteDaily Totals:1,205 calories, 48 g fat, 29 g fiber, 112 g carbohydrates, 85 g protein, 1,621 mg sodiumDay 3Just a single cup of raspberriescontains 8 g of filling fiber with only 15 g of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup non-fat Greek yogurtA.M. Snack (150 calories, 13 g carbohydrates)15 unsalted almonds1 clementineLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (46 calories, 10 g carbohydrates)¾ cup blackberriesDinner (378 calories, 31 g carbohydrates)1 servingPork Paprikash with Cauliflower “Rice"1 servingRoasted Fresh Green BeansDaily Totals:1,212 calories, 54 g fat, 38 g fiber, 109 g carbohydrates, 82 g protein, 1,265 mg sodiumDay 4In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a fantasticsource of omega-3 fatty acids—those essential fats that have a ton of health benefits, including to your heart, eyes, and mental and cognitive health. These benefits are likely due to the ability of omega-3s to reduce inflammation in your body. This roasted salmon is served over low-carb veggie-licious kale and chickpeas—healthy carbs you can definitely still be eating, even when following a low-carb diet. We roast the chickpeas, too, to give them a satisfying crunch that complements the tender, flaky salmon.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 20 g carbohydrates)⅓ cup shelled edamame, seasoned with a pinch each of coarse salt and pepper1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (447 calories, 23 g carbohydrates)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,206 calories, 53 g fat, 33 g fiber, 98 g carbohydrates, 89 g protein, 1,304 mg sodiumDay 5Our high-protein weight loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 g of protein, which not only helps you feel full butmay also help with weight loss.Breakfast (259 calories, 10 g carbohydrates)1 servingLow-Carb Bacon & Broccoli Egg BurritoA.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (103 calories, 11 g carbohydrates)3 Tbsp. hummus4 celery sticksDinner (442 calories, 50 g carbohydrates)1 servingVegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes⅔ cup no-salt-added canned white beans, rinsedStir beans into an individual portion of the spaghetti squash and sauce.Daily Totals:1,219 calories, 67 g fat, 33 g fiber, 100 g carbohydrates, 64 g protein, 1,867 mg sodiumDay 6Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich fruit. Thecombination of protein and fiberincreases satisfaction and can reduce appetite at your next meal.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 22 g carbohydrates)1 small apple1 string cheeseLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (479 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps1 servingPineapple & Avocado SaladMeal-Prep Tip:Save one serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside ¼ of an avocado and ½ cup pineapple before dressing it with the vinaigrette to have for lunch on Day 7.Daily Totals:1,224 calories, 60 g fat, 37 g fiber, 107 g carbohydrates, 76 g protein, 1,129 mg sodiumDay 7Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef,jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours.Breakfast (278 calories, 22 g carbohydrates)1 servingSpring Green Frittata1 cup raspberriesLunch (431 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps¼ avocado, sliced½ cup sliced pineappleCombine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.P.M. Snack (31 calories, 7 g carbohydrates)½ cup blackberriesDinner (480 calories, 45 g carbohydrates)1 servingZucchini Lasagna1 (2 inch) slice whole-wheat baguetteDaily Totals:1,220 calories, 58 g fat, 28 g fiber, 101 g carbohydrates, 78 g protein, 1,684 mg sodiumWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Reducing calories is an age-old strategy to lose weight. But for some people, the type of calories matters too. For example, in a 2020 review in theJournal of Obesity & Metabolic Syndrome, researchers looked at studies that were six to 12 months in length that had participants eating high-protein diets. They found that because protein fills you up longer than carbohydrates, especially carbs from refined white flour foods, it contributed to eating less—and consequently, to losing weight.While low-carb diets like theketogenic dietand the Atkins diet restrict carbs to as few as 20 grams per day, you don’t have to go that low to see weight loss benefits. In fact, eating too few carbohydrates can make weight loss harder because you miss out on key nutrients, likefiber from whole grains and legumes, that help you feel full and satisfied with fewer calories.So, what can you eat on a high-protein, low-carb diet? Thankfully, as you will see, there are plenty of delicious, healthy foods to fill your day with while you follow this eating plan.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Meal Plan SpecificsIn this high-protein, low-carb meal plan, we keep the carbs at no more than 120 g per day while still meeting the recommended amount of daily fiber—about 30 g—from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that still fit into a low-carb diet—plus they’re good sources of plant protein.To make up for the lower amount of carbs,we packed in high-protein foods, like chicken, eggs and lean beef and safely exceeded the daily recommended amount of 50 g of protein per day. We also added healthy fat sources, like almonds, olive oil and peanut butter, to get the calories up to 1,200.This low-calorie, low-carb, high-protein diet is packaged into an easy-to-follow meal plan with simple meal-prep tips to set yourself up for success during the busy weekdays. And as a bonus, it will help you lose weight without feeling deprived or starved.With that said, 1,200 calories isn’t enough for some people to feel satisfied and energetic. If you feel you need more calories but still want to lose weight,try another one of our low-carb meal planswith adjustments to meet varying calorie levels.How to Meal-Prep Your Week of MealsMake theFlourless Banana Chocolate Chip Mini Muffinsto have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4. For easy cleanup, use reusable silicone muffin cups.Prep theChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2, 3, 4 and 5. Refrigerate lunches in a meal-prep container to keep them fresh.Day 1Fiber-rich foods, like whole grains, beans and legumes, are often cut out of low-carb diets to keep the carb count low—but they arehelpful for weight loss(among other things). Therefore, we made sure to pack this low-carb plan with at least 30 g of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber—like gut health and satisfaction—while keeping carbs in check.Breakfast (320 calories, 23 g carbohydrates)1 serving"Egg in a Hole” Peppers with Avocado Salsa1 clementineA.M. Snack (84 calories, 21 g carbohydrates)1 cup blueberriesLunch (322 calories, 11 g carbohydrates)1 servingSalmon Salad-Stuffed AvocadoP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (389 calories, 36 g carbohydrates)1 servingWhite-Bean Sage Cauliflower Gnocchi2 cups mixed salad greens topped with ¼ cup chopped tomato, ¼ cup chopped cucumber, 3 Tbsp. diced avocado and 1 Tbsp.Caesar Salad DressingDaily Totals:1,194 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodiumDay 2To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped inzucchini noodlesfor regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup nonfat Greek yogurtA.M. Snack (62 calories, 14 g carbohydrates)1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (100 calories, 9 g carbohydrates)½ cup shelled edamame, seasoned with a pinch each of coarse salt and pepperDinner (406 calories, 34 g carbohydrates)1 servingShrimp Scampi Zoodles1 (2 inch) slice whole-wheat baguetteDaily Totals:1,205 calories, 48 g fat, 29 g fiber, 112 g carbohydrates, 85 g protein, 1,621 mg sodiumDay 3Just a single cup of raspberriescontains 8 g of filling fiber with only 15 g of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup non-fat Greek yogurtA.M. Snack (150 calories, 13 g carbohydrates)15 unsalted almonds1 clementineLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (46 calories, 10 g carbohydrates)¾ cup blackberriesDinner (378 calories, 31 g carbohydrates)1 servingPork Paprikash with Cauliflower “Rice"1 servingRoasted Fresh Green BeansDaily Totals:1,212 calories, 54 g fat, 38 g fiber, 109 g carbohydrates, 82 g protein, 1,265 mg sodiumDay 4In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a fantasticsource of omega-3 fatty acids—those essential fats that have a ton of health benefits, including to your heart, eyes, and mental and cognitive health. These benefits are likely due to the ability of omega-3s to reduce inflammation in your body. This roasted salmon is served over low-carb veggie-licious kale and chickpeas—healthy carbs you can definitely still be eating, even when following a low-carb diet. We roast the chickpeas, too, to give them a satisfying crunch that complements the tender, flaky salmon.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 20 g carbohydrates)⅓ cup shelled edamame, seasoned with a pinch each of coarse salt and pepper1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (447 calories, 23 g carbohydrates)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,206 calories, 53 g fat, 33 g fiber, 98 g carbohydrates, 89 g protein, 1,304 mg sodiumDay 5Our high-protein weight loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 g of protein, which not only helps you feel full butmay also help with weight loss.Breakfast (259 calories, 10 g carbohydrates)1 servingLow-Carb Bacon & Broccoli Egg BurritoA.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (103 calories, 11 g carbohydrates)3 Tbsp. hummus4 celery sticksDinner (442 calories, 50 g carbohydrates)1 servingVegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes⅔ cup no-salt-added canned white beans, rinsedStir beans into an individual portion of the spaghetti squash and sauce.Daily Totals:1,219 calories, 67 g fat, 33 g fiber, 100 g carbohydrates, 64 g protein, 1,867 mg sodiumDay 6Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich fruit. Thecombination of protein and fiberincreases satisfaction and can reduce appetite at your next meal.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 22 g carbohydrates)1 small apple1 string cheeseLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (479 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps1 servingPineapple & Avocado SaladMeal-Prep Tip:Save one serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside ¼ of an avocado and ½ cup pineapple before dressing it with the vinaigrette to have for lunch on Day 7.Daily Totals:1,224 calories, 60 g fat, 37 g fiber, 107 g carbohydrates, 76 g protein, 1,129 mg sodiumDay 7Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef,jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours.Breakfast (278 calories, 22 g carbohydrates)1 servingSpring Green Frittata1 cup raspberriesLunch (431 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps¼ avocado, sliced½ cup sliced pineappleCombine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.P.M. Snack (31 calories, 7 g carbohydrates)½ cup blackberriesDinner (480 calories, 45 g carbohydrates)1 servingZucchini Lasagna1 (2 inch) slice whole-wheat baguetteDaily Totals:1,220 calories, 58 g fat, 28 g fiber, 101 g carbohydrates, 78 g protein, 1,684 mg sodiumWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Reducing calories is an age-old strategy to lose weight. But for some people, the type of calories matters too. For example, in a 2020 review in theJournal of Obesity & Metabolic Syndrome, researchers looked at studies that were six to 12 months in length that had participants eating high-protein diets. They found that because protein fills you up longer than carbohydrates, especially carbs from refined white flour foods, it contributed to eating less—and consequently, to losing weight.While low-carb diets like theketogenic dietand the Atkins diet restrict carbs to as few as 20 grams per day, you don’t have to go that low to see weight loss benefits. In fact, eating too few carbohydrates can make weight loss harder because you miss out on key nutrients, likefiber from whole grains and legumes, that help you feel full and satisfied with fewer calories.So, what can you eat on a high-protein, low-carb diet? Thankfully, as you will see, there are plenty of delicious, healthy foods to fill your day with while you follow this eating plan.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Meal Plan SpecificsIn this high-protein, low-carb meal plan, we keep the carbs at no more than 120 g per day while still meeting the recommended amount of daily fiber—about 30 g—from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that still fit into a low-carb diet—plus they’re good sources of plant protein.To make up for the lower amount of carbs,we packed in high-protein foods, like chicken, eggs and lean beef and safely exceeded the daily recommended amount of 50 g of protein per day. We also added healthy fat sources, like almonds, olive oil and peanut butter, to get the calories up to 1,200.This low-calorie, low-carb, high-protein diet is packaged into an easy-to-follow meal plan with simple meal-prep tips to set yourself up for success during the busy weekdays. And as a bonus, it will help you lose weight without feeling deprived or starved.With that said, 1,200 calories isn’t enough for some people to feel satisfied and energetic. If you feel you need more calories but still want to lose weight,try another one of our low-carb meal planswith adjustments to meet varying calorie levels.How to Meal-Prep Your Week of MealsMake theFlourless Banana Chocolate Chip Mini Muffinsto have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4. For easy cleanup, use reusable silicone muffin cups.Prep theChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2, 3, 4 and 5. Refrigerate lunches in a meal-prep container to keep them fresh.Day 1Fiber-rich foods, like whole grains, beans and legumes, are often cut out of low-carb diets to keep the carb count low—but they arehelpful for weight loss(among other things). Therefore, we made sure to pack this low-carb plan with at least 30 g of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber—like gut health and satisfaction—while keeping carbs in check.Breakfast (320 calories, 23 g carbohydrates)1 serving"Egg in a Hole” Peppers with Avocado Salsa1 clementineA.M. Snack (84 calories, 21 g carbohydrates)1 cup blueberriesLunch (322 calories, 11 g carbohydrates)1 servingSalmon Salad-Stuffed AvocadoP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (389 calories, 36 g carbohydrates)1 servingWhite-Bean Sage Cauliflower Gnocchi2 cups mixed salad greens topped with ¼ cup chopped tomato, ¼ cup chopped cucumber, 3 Tbsp. diced avocado and 1 Tbsp.Caesar Salad DressingDaily Totals:1,194 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodiumDay 2To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped inzucchini noodlesfor regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup nonfat Greek yogurtA.M. Snack (62 calories, 14 g carbohydrates)1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (100 calories, 9 g carbohydrates)½ cup shelled edamame, seasoned with a pinch each of coarse salt and pepperDinner (406 calories, 34 g carbohydrates)1 servingShrimp Scampi Zoodles1 (2 inch) slice whole-wheat baguetteDaily Totals:1,205 calories, 48 g fat, 29 g fiber, 112 g carbohydrates, 85 g protein, 1,621 mg sodiumDay 3Just a single cup of raspberriescontains 8 g of filling fiber with only 15 g of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight.Breakfast (286 calories, 41 g carbohydrates)2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries½ cup non-fat Greek yogurtA.M. Snack (150 calories, 13 g carbohydrates)15 unsalted almonds1 clementineLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (46 calories, 10 g carbohydrates)¾ cup blackberriesDinner (378 calories, 31 g carbohydrates)1 servingPork Paprikash with Cauliflower “Rice"1 servingRoasted Fresh Green BeansDaily Totals:1,212 calories, 54 g fat, 38 g fiber, 109 g carbohydrates, 82 g protein, 1,265 mg sodiumDay 4In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a fantasticsource of omega-3 fatty acids—those essential fats that have a ton of health benefits, including to your heart, eyes, and mental and cognitive health. These benefits are likely due to the ability of omega-3s to reduce inflammation in your body. This roasted salmon is served over low-carb veggie-licious kale and chickpeas—healthy carbs you can definitely still be eating, even when following a low-carb diet. We roast the chickpeas, too, to give them a satisfying crunch that complements the tender, flaky salmon.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 20 g carbohydrates)⅓ cup shelled edamame, seasoned with a pinch each of coarse salt and pepper1 cup blackberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (78 calories, 11 g carbohydrates)1Flourless Banana Chocolate Chip Mini MuffinDinner (447 calories, 23 g carbohydrates)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,206 calories, 53 g fat, 33 g fiber, 98 g carbohydrates, 89 g protein, 1,304 mg sodiumDay 5Our high-protein weight loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 g of protein, which not only helps you feel full butmay also help with weight loss.Breakfast (259 calories, 10 g carbohydrates)1 servingLow-Carb Bacon & Broccoli Egg BurritoA.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (103 calories, 11 g carbohydrates)3 Tbsp. hummus4 celery sticksDinner (442 calories, 50 g carbohydrates)1 servingVegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes⅔ cup no-salt-added canned white beans, rinsedStir beans into an individual portion of the spaghetti squash and sauce.Daily Totals:1,219 calories, 67 g fat, 33 g fiber, 100 g carbohydrates, 64 g protein, 1,867 mg sodiumDay 6Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich fruit. Thecombination of protein and fiberincreases satisfaction and can reduce appetite at your next meal.Breakfast (203 calories, 29 g carbohydrates)½ cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seedsA.M. Snack (128 calories, 22 g carbohydrates)1 small apple1 string cheeseLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (479 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps1 servingPineapple & Avocado SaladMeal-Prep Tip:Save one serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside ¼ of an avocado and ½ cup pineapple before dressing it with the vinaigrette to have for lunch on Day 7.Daily Totals:1,224 calories, 60 g fat, 37 g fiber, 107 g carbohydrates, 76 g protein, 1,129 mg sodiumDay 7Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef,jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours.Breakfast (278 calories, 22 g carbohydrates)1 servingSpring Green Frittata1 cup raspberriesLunch (431 calories, 28 g carbohydrates)1 servingTaco Lettuce Wraps¼ avocado, sliced½ cup sliced pineappleCombine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.P.M. Snack (31 calories, 7 g carbohydrates)½ cup blackberriesDinner (480 calories, 45 g carbohydrates)1 servingZucchini Lasagna1 (2 inch) slice whole-wheat baguetteDaily Totals:1,220 calories, 58 g fat, 28 g fiber, 101 g carbohydrates, 78 g protein, 1,684 mg sodium
Reducing calories is an age-old strategy to lose weight. But for some people, the type of calories matters too. For example, in a 2020 review in theJournal of Obesity & Metabolic Syndrome, researchers looked at studies that were six to 12 months in length that had participants eating high-protein diets. They found that because protein fills you up longer than carbohydrates, especially carbs from refined white flour foods, it contributed to eating less—and consequently, to losing weight.
While low-carb diets like theketogenic dietand the Atkins diet restrict carbs to as few as 20 grams per day, you don’t have to go that low to see weight loss benefits. In fact, eating too few carbohydrates can make weight loss harder because you miss out on key nutrients, likefiber from whole grains and legumes, that help you feel full and satisfied with fewer calories.
So, what can you eat on a high-protein, low-carb diet? Thankfully, as you will see, there are plenty of delicious, healthy foods to fill your day with while you follow this eating plan.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
In this high-protein, low-carb meal plan, we keep the carbs at no more than 120 g per day while still meeting the recommended amount of daily fiber—about 30 g—from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that still fit into a low-carb diet—plus they’re good sources of plant protein.
To make up for the lower amount of carbs,we packed in high-protein foods, like chicken, eggs and lean beef and safely exceeded the daily recommended amount of 50 g of protein per day. We also added healthy fat sources, like almonds, olive oil and peanut butter, to get the calories up to 1,200.
This low-calorie, low-carb, high-protein diet is packaged into an easy-to-follow meal plan with simple meal-prep tips to set yourself up for success during the busy weekdays. And as a bonus, it will help you lose weight without feeling deprived or starved.
With that said, 1,200 calories isn’t enough for some people to feel satisfied and energetic. If you feel you need more calories but still want to lose weight,try another one of our low-carb meal planswith adjustments to meet varying calorie levels.
Fiber-rich foods, like whole grains, beans and legumes, are often cut out of low-carb diets to keep the carb count low—but they arehelpful for weight loss(among other things). Therefore, we made sure to pack this low-carb plan with at least 30 g of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber—like gut health and satisfaction—while keeping carbs in check.
Breakfast (320 calories, 23 g carbohydrates)
A.M. Snack (84 calories, 21 g carbohydrates)
Lunch (322 calories, 11 g carbohydrates)
P.M. Snack (78 calories, 11 g carbohydrates)
Dinner (389 calories, 36 g carbohydrates)
Daily Totals:1,194 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodium
To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped inzucchini noodlesfor regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi.
Breakfast (286 calories, 41 g carbohydrates)
A.M. Snack (62 calories, 14 g carbohydrates)
Lunch (351 calories, 14 g carbohydrates)
P.M. Snack (100 calories, 9 g carbohydrates)
Dinner (406 calories, 34 g carbohydrates)
Daily Totals:1,205 calories, 48 g fat, 29 g fiber, 112 g carbohydrates, 85 g protein, 1,621 mg sodium
Just a single cup of raspberriescontains 8 g of filling fiber with only 15 g of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight.
A.M. Snack (150 calories, 13 g carbohydrates)
P.M. Snack (46 calories, 10 g carbohydrates)
Dinner (378 calories, 31 g carbohydrates)
Daily Totals:1,212 calories, 54 g fat, 38 g fiber, 109 g carbohydrates, 82 g protein, 1,265 mg sodium
In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a fantasticsource of omega-3 fatty acids—those essential fats that have a ton of health benefits, including to your heart, eyes, and mental and cognitive health. These benefits are likely due to the ability of omega-3s to reduce inflammation in your body. This roasted salmon is served over low-carb veggie-licious kale and chickpeas—healthy carbs you can definitely still be eating, even when following a low-carb diet. We roast the chickpeas, too, to give them a satisfying crunch that complements the tender, flaky salmon.
Breakfast (203 calories, 29 g carbohydrates)
A.M. Snack (128 calories, 20 g carbohydrates)
Dinner (447 calories, 23 g carbohydrates)
Daily Totals:1,206 calories, 53 g fat, 33 g fiber, 98 g carbohydrates, 89 g protein, 1,304 mg sodium
Our high-protein weight loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 g of protein, which not only helps you feel full butmay also help with weight loss.
Breakfast (259 calories, 10 g carbohydrates)
A.M. Snack (64 calories, 15 g carbohydrates)
P.M. Snack (103 calories, 11 g carbohydrates)
Dinner (442 calories, 50 g carbohydrates)
Stir beans into an individual portion of the spaghetti squash and sauce.
Daily Totals:1,219 calories, 67 g fat, 33 g fiber, 100 g carbohydrates, 64 g protein, 1,867 mg sodium
Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich fruit. Thecombination of protein and fiberincreases satisfaction and can reduce appetite at your next meal.
A.M. Snack (128 calories, 22 g carbohydrates)
P.M. Snack (64 calories, 15 g carbohydrates)
Dinner (479 calories, 28 g carbohydrates)
Meal-Prep Tip:Save one serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside ¼ of an avocado and ½ cup pineapple before dressing it with the vinaigrette to have for lunch on Day 7.
Daily Totals:1,224 calories, 60 g fat, 37 g fiber, 107 g carbohydrates, 76 g protein, 1,129 mg sodium
Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef,jicama, avocado and salsa and a whopping 23 g of protein per serving, this lunch (leftover from last night’s dinner) will keep you feeling full for hours.
Breakfast (278 calories, 22 g carbohydrates)
Lunch (431 calories, 28 g carbohydrates)
Combine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.
P.M. Snack (31 calories, 7 g carbohydrates)
Dinner (480 calories, 45 g carbohydrates)
Daily Totals:1,220 calories, 58 g fat, 28 g fiber, 101 g carbohydrates, 78 g protein, 1,684 mg sodium
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