Jump-start weight loss with this 1,400-calorie high-protein, low-carb meal plan.
A high-protein low-carb diet can be one of the most effective ways to lose weight quickly, according to research, like the 2020 review in the Journal of Obesity & Metabolic Syndrome. Protein does a great job of helping you feel fuller longer, which is especially helpful when cutting calories and limiting your carb intake.
While low-carb diets like the ketogenic diet and Atkins diet restrict carbs to as low as 20 grams per day, you don't have to go that low to see weight-loss benefits. Eating too few carbohydrates can make weight loss harder because you miss out on key nutrients, like fiber from whole grains and legumes, that help you to feel full and satisfied with fewer calories.
So what can you eat on a high-protein, low-carb diet? As you will see, there are plenty of delicious, healthy foods to fill your day with while following this eating plan.
In this high-protein, low-carb week-long meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended 30 grams of fiber each day 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 you don't need to fully exclude in order to eat low-carb.
To make up for the lower amount of carbs, we packed in high-protein foods—like chicken, eggs and lean beef—to exceed the daily minimum recommended amount of 50 grams per day, and added healthy fat sources—like almonds, olive oil and peanut butter—to get the calories up to 1,400.
In this easy-to-follow meal plan, we've included simple meal-prep tips you can follow at the beginning of the week to set yourself up for success during the busy weekdays.
This low-calorie, low-carb, high-protein combination will help you lose weight without feeling deprived or starved. With the calorie count set at 1,400 calories, you can expect to lose a healthy 1 to 2 pounds per week. Looking for a lower calorie level? See this meal plan at 1,200 calories.
How to Meal-Prep Your Week of Meals
1. Make the Flourless Banana Chocolate Chip Mini Muffins to have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4.
2. Prep the Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 2, 3, 4 and 5.
Day 1
In order to keep your carbs on the lower end, you are most often cutting out fiber-rich foods like whole grains, beans and legumes. Therefore, we made sure to pack this low-carb plan with at least 30 grams 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 (355 calories, 16 g protein, 32 g carbs)
1 serving "Egg in a Hole" Peppers with Avocado Salsa
2 clementines
A.M. Snack (238 calories, 7 g protein, 27 g carbs)
1 cup blueberries
20 unsalted almonds
Lunch (322 calories, 22 g protein, 11 g carbs)
1 serving Salmon Salad-Stuffed Avocado
P.M. Snack (78 calories, 1 g protein, 11 g carbs)
1 Flourless Banana Chocolate Chip Mini Muffin
Dinner (389 calories, 10 g protein, 36 g carbs)
1 serving White-Bean Sage Cauliflower Gnocchi
2 cups mixed salad greens
1 Tbsp Caesar Salad Dressing
1/4 cup chopped tomato
1/4 cup chopped cucumber
3 Tbsp diced avocado
Toss salad greens with dressing, tomato, cucumber and avocado.
Daily Totals: 1,382 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodium
Day 2
To keep carbs low today, we included flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped in zucchini noodles for 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 (352 calories, 27 g protein, 45 g carbs)
2 Flourless Banana Chocolate Chip Mini Muffins
1 cup raspberries
1 cup nonfat Greek yogurt
A.M. Snack (62 calories, 2 g protein, 14 g carbs)
1 cup blackberries
Lunch (351 calories, 28 g protei hun, 14 g carbs)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (200 calories, 16 g protein, 18 g carbs)
1 cup shelled edamame, seasoned with coarse salt & pepper to taste
Dinner (448 calories, 31 g protein, 34 g carbs)
1 serving Shrimp Scampi Zoodles
1 (2-inch) slice whole-wheat baguette
1 tsp. olive oil to brush on baguette
Daily Totals: 1,414 calories, 105 g protein, 125 g carbs, 33 g fiber, 56 g fat, 1,811 mg sodium
Day 3
Just a single cup of raspberries contains 8 grams of filling fiber with only 15 grams 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 (352 calories, 27 g protein, 45 g carbs)
2 Flourless Banana Chocolate Chip Mini Muffins
1 cup raspberries
1 cup non-fat Greek yogurt
A.M. Snack (262 calories, 8 g protein, 25 g carbs)
25 unsalted almonds
2 clementines
Lunch (351 calories, 28 g protein, 14 g carbs)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (62 calories, 2 g protein, 14 g carbs)
1 cup blackberries
Dinner (378 calories, 32 g protein, 31 g carbs)
1 serving Pork Paprikash with Cauliflower "Rice"
1 serving Roasted Fresh Green Beans
Daily Totals: 1,406 calories, 97 g protein, 128 g carbs, 43 g fiber, 62 g fat, 1,307 mg sodium
Day 4
In addition to being a great source of protein, which helps maintain muscle mass while you're losing weight, salmon is a great source of omega-3 fatty acids, essential fats that you must get in your diet. Roasted salmon is served over low-carb veggie-licious kale and chickpea—healthy carbs you can definitely still be eating, even when following a low-carb diet.
Breakfast (269 calories, 26 g protein, 33 g carbs)
1 cup nonfat plain Greek yogurt
1 cup raspberries
1 tsp. honey
1 Tbsp. chia seeds
A.M. Snack (262 calories, 18 g protein, 32 g carbs)
1 cup shelled edamame, seasoned with coarse salt & pepper, to taste
1 cup blackberries
Lunch (351 calories, 28 g protein, 14 g carbs)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (78 calories, 1 g protein, 11 g carbs)
1 Flourless Banana Chocolate Chip Mini Muffin
Dinner (447 calories, 37 g protein, 23 g carbs)
1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium
Day 5
Breakfast (259 calories, 15 g protein, 10 g carbs)
1 serving Low-Carb Bacon & Broccoli Egg Burrito
A.M. Snack (218 calories, 7 g protein, 20 g carbs)
1 cup raspberries
20 unsalted almonds
Lunch (351 calories, 28 g protein, 14 g carbs)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (129 calories, 6 g protein, 14 g carbs)
1/4 cup hummus
4 celery stalks, cut into stalks
Dinner (442 calories, 15 g protein, 50 g carbs)
1 serving Vegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes
2/3 cup no-salt-added canned white beans, rinsed
Stir beans into an individual portion of the spaghetti squash and sauce.
Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium
Day 6
Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich raspberries. The combination of protein and fiber increases satisfaction and can tide you over until your next meal.
Breakfast (269 calories, 26 g protein, 33 g carbs)
1 cup nonfat plain Greek yogurt
1 cup raspberries
1 tsp. honey
1 Tbsp. chia seeds
A.M. Snack (128 calories, 6 g protein, 22 g carbs)
1 small apple
1 string cheese
Lunch (351 calories, 22 g protein, 14 g carbs)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (180 calories, 6 g protein, 19 g carbs)
1 cup raspberries
15 unsalted almonds
Dinner (479 calories, 25 g protein, 28 g carbs)
1 serving Taco Lettuce Wraps
1 serving Pineapple & Avocado Salad
Meal-Prep Tip: Save 1 serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside 1/4 of an avocado and 1/2 cup pineapple before dressing with the vinaigrette to have for lunch on Day 7.
Daily Totals: 1,406 calories, 91 g protein, 115 g carbs, 39 g fiber, 70 g fat, 1,170 mg sodium
Day 7
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 grams protein per serving, this lunch will keep you feeling full for hours.
Breakfast (278 calories, 19 g protein, 22 g carbs)
1 serving Spring Green Frittata
1 cup raspberries
A.M. Snack (154 calories, 5 g protein, 5 g carbs)
20 unsalted almonds
Lunch (431 calories, 25 g protein, 28 g carbs)
1 serving Taco Lettuce Wraps
1/4 avocado, sliced
1/2 cup sliced pineapple
Combine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.
P.M. Snack (62 calories, 2 g protein, 14 g carbs)
1 cup blackberries
Dinner (480 calories, 33 g protein, 45 g carbs)
1 serving Zucchini Lasagna
1 (2-inch) slice whole-wheat baguette
Daily Totals: 1,405 calories, 84 g protein, 113 g carbs, 35 g fiber, 71 g fat, 1,685 mg sodium
