High Protein Low-Carb Diet: Foods, Benefits, and 7-Day Meal Plan

Foods high in carbs, such as pasta, bread, and sugar, are limited to a low carb diet. Vegetables, protein, and fat are abundant in it. Diets that are low in carbohydrates come in a wide variety.

Table of Contents

Here is a comprehensive menu for those following a high protein low-carb diet. See what you can eat and what you should cut back on. A 7-day low-carb meal plan is also included.

A Beginner’s Guide to Low Carb Diet

Research has linked low-carb diets to various health advantages. A lot of people use them to help them lose weight and control their blood sugar.

A variety of high protein low-carb diets exist, each with its own set of rules regarding the daily carbohydrate limit. Carbohydrates usually make up less than 26% of the calories in a low-carb diet. For people on a 2000-calorie diet, this is less than 130 grams (g) of carbs per day.

People who follow low-carbohydrate diets often don’t eat as many processed grains, sweets, starches, or foods that are high in added sugar.

But the things you can eat on a low-carb diet can change based on how many carbs you are allowed each day. Some high protein low-carb diets allow foods with more carbs, like fruits, vegetables with a lot of starch, and whole grains, but only in small amounts.

What kinds of Foods are acceptable on Low Carb Diets?

On a high protein low-carb diet, you can eat the following:

Meat: hog, chicken, beef, lamb
Marine life: tuna, salmon, trout, and haddock
Eggs: whole eggs, whites, and yolks
Vegetables that are not starchy: tomatoes, asparagus, broccoli, carrots, cauliflower, and spinach
Fruits with fewer carbohydrates: strawberries, plums, raspberries, oranges, and blackberries.
Seeds and nuts: pistachios, sunflower seeds, chia seeds, walnuts, and almonds
Low-fat dairy products: sour cream, cheese, butter, and Greek yogurt
Oils and fats: lard, avocados, olive oil, coconut oil, avocado oil

Moderately Consumed Foods

If you are not on a ketogenic or very low-carb diet, add small amounts of the following things to your meals:

Starchy vegetables: Sweet potatoes, yams, peas, corn and potatoes
Fruits with more carbohydrates: mango, pineapple, bananas, and many more
Whole grains: quinoa, oats, brown rice
Legumes: chickpeas, lentils, black beans, pinto beans
Dairy products with more carbohydrates: whole milk and fat-based yogurt

Some research suggests that eating small amounts of dark chocolate, which is high in antioxidants, may be good for your health. Pick a dark chocolate bar that has at least 70% cocoa within it.

Another choice is to drink dry wines, which don’t have any extra sugar or carbs. Keep in mind that drinking too much alcohol and dark chocolate can make it harder to lose weight.

It is best to stick to sugar-free drinks like coffee, tea, or fizzy water whenever you can because many other drinks are high in calories and carbs.

While following a low-carb diet, what foods should I cut out?

Depending on your daily carbohydrate limit, you may need to reduce or stay away from the following foods on your high protein low-carb diet:

Snacking on sugary foods: candies, ice cream, baked items, and anything else with added sugar.
Refined grains: white rice, spaghetti, tortillas, and crackers.
Foods that are low in fat but still have added sugar: low-fat dairy products, cereals, and crackers
Extremely processed foods: ready-to-eat meals, fast food, baked goods, snack foods, and snack crackers
Sugary drinks: carbonated water, sweet tea, energy drinks, and sports drinks

To choose foods that are suitable for your diet, it is important to read the ingredient labels.

7 Day low-carb Diet Plan

A low-carb eating plan for seven days is shown below. Talk to your doctor or a nutritionist to find out how many carbs you should eat based on your health goals and personal interests.

Day 1:

Meal category	Meal Option	Carbs (g)
Breakfast	Half an avocado, two slices of sprouted Ezekiel bread, salt, and pepper	36.5
Lunch	85 grams, or three ounces of chicken cooked on the grill with 340 grams of zucchini noodles cooked in butter with a clove of garlic and 1 ounce (28 grams) of Parmesan	17
Dinner	2 tablespoons (35.7 g) of salsa, 1/2 cup (78 g) of sautéed broccoli, and a piece of Cheddar cheese top off this bunless burger	8.5
Total		62

Day 2:

Meal category	Meal Option	Carbs (g)
Breakfast	1/4 cup (37 g) of blueberries and 1 oz (28.35 g) of almonds with 7 oz (200 g) of plain Greek yogurt	19.4
Lunch	Three ounces (85 grams) of rib eye roast, half a cup (120 grams) of mashed rutabaga, and one cup (129 grams) of sautéed green beans	13.5
Dinner	Baked salmon (3 oz, or 85 g), half a cup, or 90 g, of asparagus, three-quarters of a cup, or 85 g, of cauliflower rice	7.7
Total		40.6

Day 3:

Meal category	Meal Option	Carbs (g)
Breakfast	2 big hard-boiled eggs, 1 tomato, and 1 cup of cubed avocado make up this breakfast bowl	19
Lunch	2 tablespoons (tbsp) or 30 milliliters (mL) of olive oil vinaigrette; 2.5 cups (244 g) of shrimp garden salad with carrots, eggs, lettuce, tomatoes, and shrimp	10.5
Dinner	93 grams of cooked quinoa, 3 ounces (85 grams) of grilled chicken, and half a cup (78 grams) of roasted Brussels sprouts	25.2
Total		54.7

Day 4:

Meal category	Meal Option	Carbs (g)
Breakfast	Scrambled eggs with spinach and feta cheese	5
Lunch	Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado	8
Dinner	Zucchini noodles with pesto sauce and grilled shrimp	10
Total		23

Day 5:

Meal category	Meal Option	Carbs (g)
Breakfast	Omelet with mushrooms, spinach, and Swiss cheese	6
Lunch	Grilled salmon with a side of steamed broccoli and cauliflower mash	9
Dinner	Stir-fried tofu with bell peppers, onions, and a side of cauliflower rice	8
Total		23

Day 6:

Meal category	Meal Option	Carbs (g)
Breakfast	Chia seed pudding made with almond milk, topped with sliced strawberries and chopped nuts	10
Lunch	Turkey lettuce wraps with avocado, cucumber, and a side of radish salad	7
Dinner	Grilled shrimp skewers with bell peppers and onions, served with a side of steamed asparagus	8
Total		25

Day 7:

Meal category	Meal Option	Carbs (g)
Breakfast	Greek yogurt parfait with layers of low-carb granola, berries, and a drizzle of sugar-free syrup	12
Lunch	Egg salad lettuce wraps with diced celery and green onions	5
Dinner	Grilled chicken breast with roasted Brussels sprouts and a side of cauliflower mash	9
Total		26

Conclusion

In general, carbs found in meals like bread, pasta, and sugary processed foods are restricted to low-carb diets. Rather, they advocate for a diet rich in protein and fat, as well as a range of veggies that aren’t starchy. Some people find better management of their blood sugar levels and support for their weight on low-carb diets.

You can tailor the aforementioned meal plan to your specific dietary requirements and tastes, but it will offer you a good foundation for a low-carb diet.

Explore further insights on weight loss diet plan strategies and dietary plans with these articles:

Low Carb Diet: 7-Day Carb Meal Plan