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High-Protein Low-Carb Meal Plan: 7 Days of Easy, Macro-Counted Meals
By PlateFit Editorial · Updated 2026-09-08
This high-protein low-carb meal plan gives you seven days of macro-counted meals—about 140g+ protein and under 100g carbs per day—with a shopping list and three fast recipes.
Why High-Protein + Low-Carb Works
Protein increases satiety and has a higher thermic effect than carbs or fat. Keeping carbs moderate (not necessarily keto-low) helps many people reduce cravings while still fueling training. In ~30 seconds: prioritize protein first, fill the plate with non-starchy vegetables, then add measured fats—carbs become the flexible leftover.
Your Daily Macro Targets: 140g Protein / Under 100g Carbs
| Target | Goal | Food equivalents |
|---|---|---|
| Protein | 140g+ | ~180g chicken breast + 200g Greek yogurt + 1 scoop whey |
| Carbs | <100g | Mostly vegetables + small fruit; skip rice/pasta/bread on most days |
| Fat | Fill remaining calories | Olive oil, avocado, fatty fish, cheese (measured) |
Need your exact protein number? Use the free protein calculator.
The 7-Day High-Protein Low-Carb Meal Plan
Each day lists breakfast, lunch, snack, and dinner with protein and carbs in grams—built for featured snippets and easy scanning.
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Egg scramble + avocado 3 eggs, spinach, 1/2 avocado | 380 | 32g | 8g |
| Lunch | Grilled chicken salad 180g chicken, greens, olive oil vinaigrette | 420 | 45g | 12g |
| Snack | Greek yogurt (plain) 200g nonfat Greek yogurt | 150 | 22g | 8g |
| Dinner | Salmon + asparagus 180g salmon, roasted asparagus | 480 | 42g | 10g |
| Day total | 1430 | 141g | 38g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Cottage cheese bowl 250g cottage cheese, cucumber | 320 | 36g | 10g |
| Lunch | Turkey lettuce wraps 160g turkey, butter lettuce | 390 | 40g | 9g |
| Snack | Protein shake Whey + unsweetened almond milk | 160 | 28g | 4g |
| Dinner | Beef stir-fry (no rice) 150g lean beef, broccoli, peppers | 510 | 44g | 14g |
| Day total | 1380 | 148g | 37g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Omelette + smoked salmon | 400 | 38g | 4g |
| Lunch | Tuna salad plate | 380 | 42g | 6g |
| Snack | Beef jerky + cheese | 180 | 24g | 3g |
| Dinner | Chicken thighs + zucchini | 470 | 40g | 11g |
| Day total | 1430 | 144g | 24g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Almond-flour protein pancakes | 360 | 34g | 16g |
| Lunch | Shrimp cauliflower rice | 400 | 38g | 14g |
| Snack | Hard-boiled eggs (2) | 140 | 12g | 1g |
| Dinner | Pork tenderloin + salad | 460 | 46g | 9g |
| Day total | 1360 | 130g | 40g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Greek yogurt + raspberries + chia | 300 | 30g | 12g |
| Lunch | Chicken burrito bowl (no rice) | 430 | 44g | 15g |
| Snack | String cheese + turkey | 170 | 20g | 2g |
| Dinner | Cod + green beans | 420 | 40g | 10g |
| Day total | 1320 | 134g | 39g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Egg wrap breakfast burrito | 390 | 35g | 8g |
| Lunch | Steak salad | 450 | 42g | 10g |
| Snack | Whey shake | 150 | 25g | 3g |
| Dinner | Turkey meatballs + squash | 470 | 42g | 16g |
| Day total | 1460 | 144g | 37g | |
| Meal | Menu | kcal | Protein | Carbs |
|---|---|---|---|---|
| Breakfast | Smoked salmon plate | 340 | 32g | 5g |
| Lunch | Rotisserie chicken + slaw | 410 | 46g | 8g |
| Snack | Cottage cheese | 160 | 20g | 6g |
| Dinner | Lamb chops + broccoli | 500 | 40g | 9g |
| Day total | 1410 | 138g | 28g | |
High-Protein Low-Carb Shopping List
Protein
Chicken breast, turkey, salmon, cod, lean beef, eggs, Greek yogurt, cottage cheese, whey, tuna
Produce
Spinach, salad mixes, broccoli, asparagus, zucchini, peppers, cucumber, berries, avocado
Dairy & fats
Olive oil, cheese sticks, cream cheese (light), butter (optional)
Pantry
Almond flour, chia, spices, vinegar, mustard, low-sugar salsa, jerky
3 Quick High-Protein Low-Carb Recipes (Under 20 Minutes)
- Chicken salad bowl: Toss leftover chicken with greens, olive oil, vinegar, salt—done in 10 minutes.
- Tuna plate: Drain tuna, mix with mustard and celery, serve over cucumbers.
- Whey + yogurt bowl: Stir whey into Greek yogurt; top with raspberries and cinnamon.
Common Mistakes That Slow Your Progress
- Undereating protein while “going low carb” (you’ll feel hungrier).
- Hidden carbs in sauces, dressings, and “healthy” bars.
- Cutting carbs so low that training performance collapses—raise workout carbs first.
- Ignoring calories: low-carb is not automatic fat loss.
Frequently Asked Questions
How many carbs can you eat on a high-protein low-carb diet?
Most high-protein low-carb plans land between 50–100g of carbs per day. This sample targets under ~100g while keeping protein at 140g+. If you want stricter keto levels (<50g), cut fruit and measured squash portions first.
Can I build muscle on a low-carb high-protein diet?
Yes—if total calories and protein are high enough and you train hard. Protein (roughly 1.6–2.2g/kg) matters more than carb branding for muscle protein synthesis. Very low carbs can reduce gym performance for some people; time remaining carbs around workouts.
What are the best low-carb high-protein foods?
Eggs, chicken, turkey, fish, lean beef, Greek yogurt, cottage cheese, whey, cheese in measured portions, tofu/tempeh, and non-starchy vegetables. Pair with olive oil or avocado for fats instead of sugar-dense sauces.
Is this meal plan keto?
Not strictly. Classic keto often keeps carbs under ~50g and raises fat. This plan is high-protein, moderate-fat, and low-carb (~100g or fewer)—closer to a protein-forward low-carb approach than therapeutic keto.
How much protein do I need daily?
A practical range for active adults is 1.6–2.2g per kilogram of body weight. Use the PlateFit protein calculator to personalize, then generate a meal plan around that number.