A high-protein low-carb diet can be one of the most effective ways to lose weight quickly. 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, which helps you to feel full and satisfied with fewer calories.

In this seven-day high-protein low-carb meal plan, you’ll find high-fiber and high-protein meals and snacks, a reduced calorie level and a moderate level of carbohydrates to help you reach your goals. Follow along! 

Why This Meal Plan Is Great for You

In this high-protein, low-carb week-long meal plan, we keep the carbs at no more than 120 g per day while still meeting the recommended daily 30 g of fiber 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 you don’t need to exclude when eating low-carb. Plus, these foods provide plant-based protein, so it’s a win-win.

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 g per day, and added healthy fat sources—like almonds, olive oil and peanut butter—to get the calories up to 1,400. This balanced combination of reduced calories, low carbs and high protein will assist you in losing weight without experiencing feelings of deprivation or starvation. Remember to incorporate strength training at least twice a week to help reduce the amount of muscle loss that often comes with weight loss.

Because this meal plan is for weight loss, we set the base calories at 1,400 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

When eating low-carb, fiber-rich foods like whole grains, beans and legumes are often avoided—often to the detriment of gut health. Therefore, we packed 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 (355 calories, 32g carbohydrates, 16g protein)

A.M. Snack (238 calories, 27g carbohydrates, 7g protein)

• 1 cup blueberries
• 20 unsalted almonds

Lunch (322 calories, 11g carbohydrates, 22g protein)

P.M. Snack (78 calories, 11g carbohydrates, 1g protein)

Dinner (389 calories, 36g carbohydrates, 10g protein)

Toss salad greens with dressing, tomato, cucumber and avocado.

Daily Totals: 1,382 calories, 69 g fat, 32 g fiber, 117 g carbohydrates, 56 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, 45g carbohydrates, 27g protein)

A.M. Snack (62 calories, 14g carbohydrates, 2g protein)

Lunch (351 calories, 14g carbohydrates, 28g protein)

P.M. Snack (200 calories, 18g carbohydrates, 16g protein)

• 1 cup shelled edamame, seasoned with coarse salt and pepper, to taste

Dinner (448 calories, 34g carbohydrates, 31g protein)

• 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, 45g carbohydrate, 27g protein)

A.M. Snack (262 calories, 25g carbohydrate, 8g protein)

• 25 unsalted almonds
• 2 clementines

Lunch (351 calories, 14g carbohydrate, 28g protein)

P.M. Snack (62 calories, 14g carbohydrate, 2g protein)

Dinner (378 calories, 31g carbohydrate, 32g protein)

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 an excellent 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 chickpeas—healthy carbs that fit into a low-carb diet.

Breakfast (269 calories, 33g carbohydrate, 26g protein)

• 1 cup nonfat plain Greek yogurt
• 1 cup raspberries
• 1 tsp. honey
• 1 Tbsp. chia seeds

A.M. Snack (262 calories, 32g carbohydrate, 18g protein)

• 1 cup shelled edamame, seasoned with coarse salt and pepper, to taste
• 1 cup blackberries

Lunch (351 calories, 14g carbohydrate, 28g protein)

P.M. Snack (78 calories, 11g carbohydrate, 1g protein)

Dinner (447 calories, 23g carbohydrate, 37g protein)

Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium

Day 5

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 helps you feel full and may help with weight loss.

Breakfast (259 calories, 10g carbohydrate, 15g protein)

A.M. Snack (218 calories, 20g carbohydrate, 7g protein)

• 1 cup raspberries
• 20 unsalted almonds

Lunch (351 calories, 14g carbohydrate, 28g protein)

P.M. Snack (129 calories, 14g carbohydrate, 6g protein)

• 1/4 cup hummus
• 4 celery stalks, cut into stalks

Dinner (442 calories, 50g carbohydrate, 15g protein)

Stir beans into an individual portion of the spaghetti squash and sauce.

Daily Totals: 1,399 calories, 71 g protein, 108 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, 33g carbohydrate, 26g protein)

• 1 cup nonfat plain Greek yogurt
• 1 cup raspberries
• 1 tsp. honey
• 1 Tbsp. chia seeds

A.M. Snack (128 calories, 22g carbohydrate, 6g protein)

• 1 small apple
• 1 string cheese

Lunch (351 calories, 14g carbohydrate, 22g protein)

P.M. Snack (180 calories, 19g carbohydrate, 6g protein)

• 1 cup raspberries
• 15 unsalted almonds

Dinner (479 calories, 28g carbohydrate, 25g protein)

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, 85 g protein, 116 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 g protein per serving, this lunch will keep you feeling full for hours.

Breakfast (278 calories, 22g carbohydrate, 19g protein)

A.M. Snack (154 calories, 5g carbohydrate, 5g protein)

Lunch (431 calories, 28g carbohydrate, 25g protein)

Combine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.

P.M. Snack (62 calories, 14g carbohydrate, 2g protein)

Dinner (480 calories, 45g carbohydrate, 33g protein)

Daily Totals: 1,405 calories, 84 g protein, 114 g carbs, 35 g fiber, 71 g fat, 1,685 mg sodium

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.

High-Protein Low-Carb Foods to Focus On

• Fish and shellfish
• Eggs
• Poultry
• Meat
• Legumes
• Unsweetened dairy
• Soy, tofu and edamame
• Vegetables
• Fruits, especially high-fiber fruits, such as berries
• Whole grains (such as quinoa, bulgur, oats, whole wheat)
• Nuts and seeds
• Unsweetened nut butters
• Oils, such as avocado, olive and canola
• Herbs and spices