7-day high protein, low carb meal plan (about 135 g protein and 85 g carbs a day)

Most low carb plans cut the carbs and then forget to make dinner worth eating. This week does it the other way round: start with a generous portion of protein at every meal (eggs, Greek yogurt, chicken, turkey, salmon, shrimp, beef and pork), pile on vegetables, and keep a modest scoop of beans, lentils, quinoa or fruit so the days still have fiber and don't feel like a punishment. There's no bread, pasta or rice; cauliflower rice and zucchini noodles stand in where you'd miss them. You cook twice, before Day 1 and on the evening of Day 4, and the rest is reheating and assembling. We worked out every meal from the ingredient amounts: about 1,500 to 1,700 calories a day, 128 to 137 g of protein, and 68 to 100 g of total carbohydrate.

For: Anyone who wants a week of filling, high protein meals with fewer carbs, without going full keto · ~1561 cal/day · ~135 g protein/day

Want this week at your own targets? Tell Cado something like "high protein, under 100 g of carbs, about 1,900 calories, no seafood" and it builds the week from recipes that fit, rewrites any recipe on request (dairy-free, more protein, bigger portions), shows calories and macros as your day adds up, and turns the plan into one grocery list sorted by aisle that you can send to Instacart. On prep day, say "Hey Cado" for the next step or a timer, hands-free.

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The plan

Day 1

BreakfastSpinach and feta scramble: 3 eggs, 1 cup baby spinach, ½ cup cherry tomatoes and 1 oz feta, cooked in 1 tsp olive oil349 cal · 24 g protein
LunchGreek chicken salad: 6 oz chicken breast (raw weight), grilled, over romaine with cucumber, cherry tomatoes, ⅓ cup chickpeas and 1 oz feta, olive oil and lemon dressing514 cal · 48 g protein
DinnerSheet-pan lemon salmon (6 oz raw) with 1½ cups roasted broccoli and ½ cup quinoa553 cal · 43 g protein
Snack½ cup 2% cottage cheese with ½ cup blueberries134 cal · 12 g protein
Snack1 mozzarella string cheese and 12 almonds155 cal · 10 g protein

Day 2

BreakfastGreek yogurt bowl: 1 cup nonfat plain Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds, 2 tbsp sliced almonds284 cal · 28 g protein
LunchGreek chicken salad: 6 oz chicken breast (raw weight), grilled, over romaine with cucumber, cherry tomatoes, ⅓ cup chickpeas and 1 oz feta, olive oil and lemon dressing (leftovers)514 cal · 48 g protein
DinnerTurkey parmesan meatballs (5 oz turkey, raw weight) in ½ cup marinara over a spiralized zucchini, with extra parmesan448 cal · 38 g protein
Snack2 hard-boiled eggs143 cal · 13 g protein
Snack1 mozzarella string cheese and 12 almonds155 cal · 10 g protein

Day 3

BreakfastSpinach and feta scramble: 3 eggs, 1 cup baby spinach, ½ cup cherry tomatoes and 1 oz feta, cooked in 1 tsp olive oil349 cal · 24 g protein
LunchTurkey taco bowl: 5 oz 93% lean ground turkey (raw weight) with taco spices, ½ cup black beans, 1 cup cauliflower rice, ¼ cup salsa, ¼ avocado, 2 tbsp Greek yogurt505 cal · 41 g protein
DinnerTurkey parmesan meatballs (5 oz turkey, raw weight) in ½ cup marinara over a spiralized zucchini, with extra parmesan (leftovers)448 cal · 38 g protein
Snack¾ cup shelled edamame with flaky salt143 cal · 14 g protein
Snack¾ cup nonfat Greek yogurt with ½ cup raspberries133 cal · 18 g protein

Day 4

BreakfastGreek yogurt bowl: 1 cup nonfat plain Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds, 2 tbsp sliced almonds284 cal · 28 g protein
LunchTurkey taco bowl: 5 oz 93% lean ground turkey (raw weight) with taco spices, ½ cup black beans, 1 cup cauliflower rice, ¼ cup salsa, ¼ avocado, 2 tbsp Greek yogurt (leftovers)505 cal · 41 g protein
DinnerShrimp fajita bowl: 6 oz shrimp (raw weight) with peppers and onions over cauliflower rice, ¼ cup black beans, ¼ avocado and salsa408 cal · 43 g protein
Snack2 hard-boiled eggs143 cal · 13 g protein
Snack1 mozzarella string cheese and 12 almonds155 cal · 10 g protein

Day 5

BreakfastSpinach and feta scramble: 3 eggs, 1 cup baby spinach, ½ cup cherry tomatoes and 1 oz feta, cooked in 1 tsp olive oil349 cal · 24 g protein
LunchGreek chicken salad: 6 oz chicken breast (raw weight), grilled, over romaine with cucumber, cherry tomatoes, ⅓ cup chickpeas and 1 oz feta, olive oil and lemon dressing514 cal · 48 g protein
DinnerBeef and broccoli stir-fry: 5 oz sirloin (raw weight), broccoli, red pepper and onion with garlic, soy sauce and sesame oil, over 1 cup cauliflower rice433 cal · 36 g protein
Snack½ cup 2% cottage cheese with ½ cup blueberries134 cal · 12 g protein
Snack¾ cup shelled edamame with flaky salt143 cal · 14 g protein

Day 6

BreakfastSmoked salmon plate: 2 soft-boiled eggs, 2 oz smoked salmon, ¼ avocado and sliced cucumber297 cal · 24 g protein
LunchTurkey taco bowl: 5 oz 93% lean ground turkey (raw weight) with taco spices, ½ cup black beans, 1 cup cauliflower rice, ¼ cup salsa, ¼ avocado, 2 tbsp Greek yogurt (from the freezer)505 cal · 41 g protein
DinnerRoast pork tenderloin (5 oz raw) with 1½ cups roasted Brussels sprouts and ½ cup lentils406 cal · 43 g protein
Snack¾ cup nonfat Greek yogurt with ½ cup raspberries133 cal · 18 g protein
Snack1 mozzarella string cheese and 12 almonds155 cal · 10 g protein

Day 7

BreakfastGreek yogurt bowl: 1 cup nonfat plain Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds, 2 tbsp sliced almonds284 cal · 28 g protein
LunchTuna salad lettuce cups: a 5-oz can light tuna, 1 chopped hard-boiled egg, Greek yogurt, 1 tbsp mayo and celery, with cucumber slices and an apple404 cal · 33 g protein
DinnerSheet-pan lemon salmon (6 oz raw) with 1½ cups roasted broccoli and ½ cup quinoa553 cal · 43 g protein
Snack¾ cup shelled edamame with flaky salt143 cal · 14 g protein
Snack1 mozzarella string cheese and 12 almonds155 cal · 10 g protein

Grocery list

Produce

Baby spinach, 1 (5-oz) bag
Cherry tomatoes, 2 pints
Romaine hearts, 2
Cucumbers, 2
Avocados, 2
Broccoli, 2 crowns (about 1 lb)
Red bell peppers, 2
Yellow onion, 1
Zucchini, 2 medium
Brussels sprouts, ½ lb
Celery, 1 stalk
Apple, 1
Blueberries, 1 pint
Raspberries, two 6-oz containers
Lemons, 2
Garlic, 1 head

Meat and fish

Boneless skinless chicken breast, about 1¼ lb
93% lean ground turkey, about 1¾ lb (two 1-lb packs; freeze what's left)
Salmon fillets, 12 oz (two 6-oz pieces)
Raw shrimp, peeled and deveined, 6 oz (thawed if frozen)
Top sirloin steak, 5 oz
Pork tenderloin, 1 small (about 1 lb; roast it whole and keep the extra slices for lunches)
Smoked salmon, 1 (4-oz) pack
Light tuna in water, 1 (5-oz) can

Dairy and eggs

Eggs, 1½ dozen
Nonfat plain Greek yogurt, one 32-oz tub plus two 6-oz cups
Feta, 1 (6-oz) container
Mozzarella string cheese, 5 sticks
Parmesan, grated, about ⅓ cup
2% cottage cheese, 1 (16-oz) tub (you need 1 cup)

Frozen

Cauliflower rice, two 12-oz bags
Shelled edamame, 1 (16-oz) bag

Pantry

Chickpeas, 1 (15-oz) can
Black beans, 2 (15-oz) cans
Lentils, 1 (15-oz) can, or ¼ cup dry
Quinoa, ⅓ cup dry
Marinara sauce, 1 jar (you need 1 cup)
Salsa, 1 (16-oz) jar
Almonds, about 3½ oz, plus a small bag of sliced almonds
Chia seeds, 3 tbsp
Olive oil
Toasted sesame oil
Soy sauce
Mayonnaise
Taco seasoning or chili powder and cumin

Prep tips

Prep 1, before Day 1 (about 75 minutes): heat the oven to 400°F. Season 12 oz chicken breast with oregano, garlic, lemon and salt, and roast or grill it until it reaches 165°F inside. Slice it for the Day 1 and Day 2 salads.
Meatballs: mix 10 oz ground turkey with half a beaten egg, ⅓ cup of the parmesan (save a little for topping), garlic and salt. Roll into 10 meatballs and bake 18 to 20 minutes alongside the chicken. They cover dinner on Days 2 and 3.
Taco meat: brown 15 oz ground turkey in 1 tsp olive oil with taco seasoning and a splash of water. Split into three portions; refrigerate two for Days 3 and 4 and freeze one for Day 6.
Hard-boil 4 eggs for the Day 2 and Day 4 snacks: cover with cold water, bring to a boil, turn off the heat, cover for 11 minutes, then chill in ice water. Cook ⅓ cup dry quinoa for the two salmon dinners and keep half for Day 7.
Prep 2, evening of Day 4 (about 40 minutes): roast 6 oz chicken for the Day 5 salad, roast the pork tenderloin whole (425°F, about 20 to 25 minutes, to 145°F inside, then rest 5 minutes), and hard-boil 1 egg for the Day 7 tuna salad. Move the frozen taco portion to the fridge.
Salads stay crisp if you keep the dressing (2 tsp olive oil, a squeeze of lemon, salt and oregano) in a small jar and the chopped romaine in a container lined with a paper towel.
Cauliflower rice from frozen is best cooked hot and dry: a large skillet, a little oil, 5 to 6 minutes without a lid so it browns rather than steams.
Cooked leftovers keep 3 to 4 days in the fridge, which is why the Day 6 taco meat goes in the freezer and the Day 5 chicken is cooked fresh in the second session.

Questions

What does a high protein, low carb meal plan look like?

Every meal is built around a real portion of protein, usually 25 to 45 g, with vegetables filling most of the plate and a small amount of carbohydrate from beans, lentils, quinoa or fruit. In this plan that means eggs or Greek yogurt at breakfast, a chicken, turkey or tuna lunch, and salmon, shrimp, beef, pork or turkey meatballs at dinner, plus two snacks such as string cheese and almonds or edamame.

How many carbs a day is low carb?

There isn't one official number. Many low carb plans aim for somewhere between about 50 and 130 g of carbohydrate a day, and ketogenic diets usually go much lower, often under 50 g. This plan lands at about 68 to 100 g of total carbs a day, which is a moderate low carb week, not keto.

Is a high protein, low carb meal plan good for weight loss?

It can help some people because protein-heavy meals with lots of vegetables tend to be filling, but weight change still comes down to your overall calories and what you can stick with. This week averages about 1,560 calories, which is a lot less than some people need. If weight loss is your goal, or you have a health condition, a doctor or registered dietitian can help you pick the right target.

Can I make this a 1,200 calorie high protein low carb meal plan?

You can trim it by dropping the second snack each day, which saves roughly 140 to 160 calories, but going all the way to 1,200 means smaller protein portions too. 1,200 calories is too little for many adults, so it's worth checking with a doctor or dietitian before eating that low for more than a few days.

What are good high protein, low carb snacks?

Hard-boiled eggs, string cheese with a small handful of almonds, shelled edamame, plain Greek yogurt with berries, and cottage cheese with blueberries. Each snack in this plan has about 10 to 18 g of protein for 130 to 160 calories.

Can I meal prep a high protein, low carb week?

Yes. Chicken, taco-seasoned turkey, turkey meatballs and hard-boiled eggs all hold well for 3 to 4 days in the fridge, and taco meat freezes well. This plan uses two sessions: one before Day 1 and a shorter one on the evening of Day 4.

Calories, protein and carbs are estimates calculated from USDA nutrient values for the portions listed (raw weights for meat and fish; spices, herbs, garlic and lemon mostly not counted). Carbs are total carbohydrate, not net carbs. Brands and exact amounts will vary. This is a general eating plan, not medical advice. If you have diabetes, take medicine that lowers blood sugar or blood pressure, have kidney disease, or are pregnant or breastfeeding, talk to your doctor or a registered dietitian before cutting carbs or changing how much protein you eat.

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