7 Day High Protein Low-Carb Meal Plan

7 Day High Protein Low-Carb Meal Plan

Taking low calories is an effort and a true way to lose weight. However, for certain people, the type of calories is important. They are sensitive to which calorie diet they are using. Some want to eat low with High Protein. That’s where using a 7-day high protein low-carb meal plan is best.

Low-carb diets, such as those that follow the ketogenic and Atkins diets, limit carbs to a maximum of 20 grams each day. The fact is that you do not need to go as low for weight loss to reap benefits. 

Eating too little carbohydrates can make losing weight more difficult because you’re missing essential nutrients, such as fiber found in entire grains and legumes, which benefit you from feeling fuller and more satisfied while eating fewer calories.

What can you eat on a high-protein and low-carb diet? It’s not too tricky, and as you’ll find, a wide array of healthy, delicious foods can fill your plate when you adhere to this  7-day high protein low-carb meal plan.

What Is a Low Carb Way Of Eating?

A low-carb diet is a way of eating low in carbohydrates. This could mean various things. It is generally under 150g of carbohydrates (carbohydrates) daily. When you follow a low-carb and high-protein lifestyle, you typically increase your protein and fat intake. 


Protein-rich foods include meat, eggs, fish, tofu, dairy-based products (cottage cheese, for example), and many more. Healthy fats include seeds and nuts (peanut seeds, sunflower seeds, sunflower seeds, etc. ), butter (peanut butter or almond butter. ), olive oil, avocado, etc.

Starches contain more carbohydrates than other foods. Ensure you get the carbohydrates you consume from foods with high fiber instead. 

This means you’re getting extra nutrients in a 7-day high protein low-carb meal plan in addition to your carbs. Starches are grains such as pasta, bread, rice, and quinoa. But they also include starchy veggies like peas, beans, sweet potatoes, corn, and potatoes.

Simple changes may be healthier in specific metrics; however, it’s unlikely to affect your total carbohydrate intake. 

Other changes must be made. Another thing vegetarians and those who follow the plant-based diet also know is that many of your protein sources have carbs, like veggie burgers or black bean patties. This is why you should look at your macros differently to limit your consumption of carbs.

Other foods contain carbohydrates, too, which include:

  • Non-starchy vegetables
  • Fruit
  • Salad dressings (they usually contain sugar, even though it may not appear to be),
  • Sauces,
  • Dessert
  • Fat and protein sources like dairy and, avocado, nuts (however, the carbs in avocados and many nuts aren’t very high, so they are usually incorporated in your low-carb, high-protein diet)

Low-Carb Diet Example

Here are some of the most well-known low-carb eating habits:

  • Ketogenic (keto) Diet: This high-fat low-carb diet reduces the amount of carbohydrates consumed daily by less than 5-10 percent of total calories, approximately 20-50 g of carbohydrates.
  • Dietary Atkins: Depending on the plan you select, the first stage of the diet restricts carbohydrates to 20 grams daily. The amount you consume gradually increases throughout the diet, but it isn’t more than 100 grams daily.
  • South Beach diet: In addition to limiting the intake of carbs, it also encourages you to consume lean meats and healthy fats. In the beginning, fruits and grains were prohibited.
  • The Paleo Diet is similar to the food habits of our hunter-gatherer ancestors. It is usually low in carbohydrates.
  • Dukan Dukan DietThe Diet restricts carbohydrates while also being rich in protein and low in fat. It is broken down into 4 phases to help you achieve your weight reduction goals.

 7 Day High Protein Low-Carb Meal Plan

This 7-day high protein low-carb meal plan was created for someone who requires between 1,800 and daily calories with low carbs. Your daily calorie goal may vary. Find out what it is below, then adjust the diet plan to meet your requirements. 

7 Day High Protein Low-Carb Meal Plan

Consider consulting with a registered dietitian or talking to your health care professional to evaluate and plan your  7 day high protein low-carb meal plan more effectively, mainly if you’re using a low-carb and high-protein diet as part of your treatment program for diabetes.

Day 1


  • 1 Serving “Egg in a Hole” Peppers with Avocado Salsa
  • 1 Clementine


  • 1 serving Salmon Salad-Stuffed Avocado


  • 1 Flourless Banana Chocolate Chip Mini Muffin


  • 1 Serving One serving of White-Bean Garlic Cauliflower Gnocchi
  • Two cups of mixed salad leaves garnished with 1/4 cup chopped tomato, 1/4 cup diced cucumber, and 3 TBSP. Chopped avocado and 1 Tbsp. Caesar Salad Dressing

The daily total is 1,194 calories, and the fat is 69 grams. There are 32 Grams of fiber, 103 grams of carbohydrates, 50 grams of protein, and 1,565 mg of sodium.

Day 2


  • For breakfast, 7 8 oz (200 grams) of simple Greek yogurt with 1/4 cup (37 grams) of blueberries and 1 2 oz (28.35 grams) of almonds. Total carbs: 19.4 g.


  • 3 2 oz (85 grams) rib eye roast with 1/2 cup (120 grams) of mashed and smashed rutabaga and 1 cup (129 grams) sauteed green beans. The total carbohydrates are 13.5 g.


  •  3 2 oz (85 grams) Baked salmon with 1/2 cup (90 grams) ready-to-eat asparagus and 3/4 cup (85 grams) cauliflower rice. Total carbs: 7.7 g.

Total carbohydrates for this day were 40.6 g

Day 3


  • Three eggs scrambled together with 1 ounce of mozzarella cheese, 1 cup of spinach, and 1 teaspoon of olive oil.
  • One medium tomato

Macronutrients: around 403 calories, 32 grams of protein 13, 13 grams of carbs as well as 26 grams of fat


  • Bunless hamburger (4 8 ounces of lean, grilled hamburger patties, with a piece of cheese and one medium slice of red onion lettuce, tomatoes, and lettuce)
  • Two cups mixed leaves, 1 cup cut cucumbers. 1 cup sliced green and red peppers, 1/4 cup bean sprouts, two tablespoons vinaigrette dressing

Macronutrients: about 451 calories, 40 grams of protein, 12 grams of carbs along with 26 grams of fat


  • Low-carb Creamy Southwest Chicken
  • 1/4 cup of Refried beans
  • Salad of avocado and grape tomatoes (5 grape tomatoes and 1/2 avocado one tablespoon olive oil one teaspoon balsamic vinegar)

Macronutrients: 451 calories, 19 grams of protein, 17 grams of carbohydrates along with the fat material of 27 grams


  • 1 cup of 2.2% Greek yogurt with a sprinkle of cinnamon
  • 10 – walnut halves chopped

Macronutrients: about 216 calories, 14 g of protein 7, 7 grams of carbs as well as 15g of fat

Daily Totals: around 1,788 calories and the protein material is 125 grams as well as 83 grams of carbs 

Day 4


  • 1/2 cup nonfat plain Greek yogurt
  • 1 cup raspberries
  • One tsp honey
  • 1 Tbsp chia seeds


  • One serving of chicken Satay Bowls served with spicy peanut sauce


  • 1 Flourless Banana Chocolate Chip Mini Muffin
  • 1/3 cup of edamame shelled, sprinkled with a pinch of each acceptable salt and black pepper
  • 1 cup blackberries


  • One serving of Roasted Salmon, Smoky Chickpeas, and greens

Daily Totals: 1,206 calories, 53 grams of fat, 33 grams of fiber, 98 grams of carbs, 89 g protein, 1,304 mg sodium

Day 5


  • Fried eggs served with bacon and greens


  • A  handful of walnuts paired with one-quarter cup of fruit


  • Grass-fed Burger in lettuce “bun” topped with avocado and an accompanying salad.
  • Snack celery sticks coated in almond butter


Baked Tofu with broccoli, cauliflower rice, and peppers, served with homemade peanut sauce.

Day 6


  • Bacon, eggs, and toast (calories 300 calories Protein: 25g, carbs 1g)


  1. Cobb salad with hard-boiled eggs, avocado along with blue cheese (Calories 400 Protein: 30g and carbs: 10g)


  • Fish with lemon butter and steamed broccoli (calories: 350 Protein: 35g and carbs: 8g)


  • Two medium-sized stalks of celery, accompanied by two tablespoons of peanut butter

Macronutrients: 200 calories, eight grams of protein, 10 grams of carbs along with the amount 16 grams of fat

Day 7


  • A low-carb overnight “oats” (1/4 cup hemp hearts, one teaspoon ground flaxseed, two teaspoons of chia seeds, 3/4 cup almond milk unsweetened)


  • A portion of low-carb, grilled shrimp
  • Salad of avocado and cucumber (5 pieces of cukes, half of an avocado, one tablespoon of olive oil, and one teaspoon of balsamic vinegar)

Macronutrients: 578 calories, 25 grams of protein, 17 grams of carbohydrates, and 48 grams of fat.


  • 1 serving Taco salad with low carbs
  • 1 cup cauliflower rice

Macronutrients: 338 calories, 34 grams of protein, 21 grams of carbs along with 15 grams of saturated fat


  • 1 1/2 ounces unsweetened mixed nuts
  • One large hard-boiled egg
  • Five mini cucumbers

Macronutrients: about 115 calories, eight grams of protein, 10 grams of carbs along with six grams of fat

Macronutrients: around 253 calories, eight grams of protein 31, 31 grams of carbs, along with 22 grams of fat

Daily Totals: 1,796 calories with the protein material is 104 grams and carbs weighing 86 grams, along with 127 g of fat

Foods To Eat In 7 Day High Protein Low-Carb Meal Plan

  • Meats: Chicken, Beef, lamb, pork, and other meats that are not processed.
  • Fish and Seafood: Salmon, trout, tuna, salmon, and other fish, preferring wild-caught.
  • Eggs: Ideally omega-3-enriched or grass-fed.
  • Foods and vegetables: Spinach, broccoli, carrots, cauliflower, and many more.
  • Fruits: Apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds: Almonds, walnuts, sun, flower seeds, etc.
  • The high-fat dairy is cheese, butter, heavy cream, and yogurt.
  • Fats and oils: Coconut oil, butter Lard olive oil, coconut oil, and cod liver oil.

Foods To Be Restricted In 7 Day High Protein Low-Carb Meal Plan

When following a 7 day high protein low-carb meal plan, it is important to limit the amount of carbohydrate-rich foods. It is recommended to limit the following:

  • Breads and grains, pasta, rice baking goods, cereals, and more.
  • Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
  • Juice-sweetened coffee and tea, sports drinks, soda-sweetened alcoholic drinks, beer, etc.
  • Foods are processed and high in carbs, like french fries, chicken fried pizza, chips, etc.

You can also include moderate amounts of healthy, high-carbohydrate food such as starchy vegetables and fruits. Remember that your carbohydrate intake is contingent upon the desired macronutrient levels.

In line with your macronutrient requirements, you may also have to limit the amount of high-fat foods such as fatty meats and oils. To avoid health problems you can follow other diet plans as well like a diet plan for kidney disease.

The Benefits Of An Eating Plan That Is Low In Carbs

One significant advantage of a 7-day high-protein, low-carb meal plan is weight reduction. For those suffering from type 2 diabetes, it can help reduce blood fats and HbA1c, such as triglycerides and cholesterol. 

If you don’t suffer from an underlying condition like diabetes, losing fat may decrease the chance of developing type 2 diabetes, and a diet low in carbs is a choice to accomplish this.

For Those With Type 1 Diabetes

If you suffer from type 1 diabetes, the most convincing data suggests that counting carbohydrates can be an accurate method of controlling your blood sugar level. 

This is the process of matching the amount of insulin you take to the amount of carbohydrates you consume in your meals, snacks, or drinks.

When considering a 7-day high protein low-carb meal plan, you must speak with your medical team for help managing your insulin.

For People Who Have Type 2 Diabetes

It has been observed that losing 15kg over three to five weeks will provide people suffering from type 2 diabetes with an excellent chance of putting their disease into Remission. 

Research suggests this is much more probable when one can shed some weight within six years of the diagnosis.

Finding a way to shed weight will benefit you, boost your illness management, and lower your chance of developing complications from diabetes. 

There are many methods of losing weight, like a diet low in carbs. There is no one-size-fits-all strategy.

The Bottom Line

A 7 day high protein low-carb meal plan is not a standard term, but it could be accurate for athletes who wish to lose weight while preserving or enhancing their muscle size.

While this diet may provide other advantages, research has linked it with disadvantages. Additionally, the amount of protein it provides is unnecessary for most people.

To boost general health and wellness, concentrate on eating whole foods, limiting your consumption of processed and added-sugar foods, exercising, and reducing stress levels.


How Much Protein Should I Eat On A High-Protein, Low-Carb Diet?

Low-carbohydrate, high-protein diets, such as The Atkins Diet, have been widely promoted as successful weight loss programs. These diets generally suggest that dieters consume 30 percent to 50 percent of their daily protein energy intake.

What Do I Eat In A Day?

What Do I Eat In A Day? Egg yolks, avocados, nut butter, fatty fish, and olive oil are all good sources of healthy fats. Low-carb, high-protein diets are based on high-protein foods such as fish, eggs, chicken, and tofu and low-carb foods such as non-starchy vegetables.

Can You Shed Weight With A Low-Carb, High-Protein Diet?

Does It Work? A high-protein diet can help you lose weight. Many studies indicate that protein-rich diets are more filling than other kinds of diets. Studies have also shown that limiting carbohydrates increases weight loss because of the high protein diet.

What Happens If You Consume Protein And No Carbs?

Some high-protein diets reduce carbs, so you may need more fiber or nutrients. This can lead to problems like headaches, bad breath, and constipation. Some high-protein diets include red meat, processed meats, and other foods rich in saturated fat. These foods could raise the risk of developing heart disease.

What Happens If You Eat No Carbs For A Week?

Limits to carbs can be severe and cause your body to break down fat into ketones to get energy. This process is known as ketosis. Ketosis can result in side effects such as headaches, bad breath, fatigue, and weakness.


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