High Protein, Low Carb Meal Plan: Get 15 Foods, 7-Day Diet Chart & Benefits!

Are you struggling to find the right balance between protein and carbs in your diet? If you have been trying to lose weight, build muscle, or simply eat healthier, you might have realised that too many carbs make you feel heavy, while not getting enough protein leaves you unsatisfied. That’s where a high-protein, low-carb meal plan offers the perfect solution to keep you energised, support muscle growth, plus aid in weight loss while helping you stay full.

This meal plan give you the right balance of micronutrients while cutting down on unnecessary carbs. But the real challenge? Finding the right foods that fit this plan and knowing exactly what to eat daily without feeling restricted. That’s where we step in!

This blog brings you the 15 best high-protein, low-carb foods to make meal planning effortless, along with a 7-day diet chart to keep you on track without overthinking every meal. Plus, we’ll cover the benefits of following this plan, helping you understand how it supports your healthy weight. So, let’s dive in!

Table Of Contents

1. What Meals Are High In Protein But Low In Carbs? 15 Foods

2. 7-Day High Protein Low Carb Meal Plan

3. Can You Lose Weight With A High Protein Low Carb Diet?

4. Expert Advice

5. The Final Say

6. FAQs

7. References
 

What Meals Are High In Protein But Low In Carbs? 15 Foods

These fifteen high-protein, low-carb foods can help you create a balanced meal plan supporting your fitness and health goals. Whether you prefer plant-based, dairy, or meat options, including these high-protein foods will keep you satisfied while reducing excess carbs.

1. Egg Whites

These are some of the best protein sources for a low-carb diet. While the yolk has important nutrients, limiting it to one daily reduces unnecessary fats and cholesterol. The whites, however, are full of protein—one egg white gives you around 4 grams of protein, almost no cholesterol, and just 0.7 grams of carbohydrates. This makes them perfect for muscle building and weight loss.

2. Cottage Cheese

Among vegetarian and low-carb, high-protein choices, cottage cheese offers the most suitable option. Each portion of half a cup of cottage cheese supplies 20 grams of protein suitable for power foods for abs and maintaining dietary balance. This dairy product excels for food and snack consumption, providing helpful probiotics that promote digestive health. A heart-healthy benefit comes from selecting cottage cheese with low sodium content.

3. Peanut Butter

Peanut butter delivers eight grams of protein from each two-tablespoon serving and exclusive protein-packed formulations yield ten grams within the same portion. The monounsaturated fats found in this food are heart-healthy, along with the blood pressure-supporting amino acid arginine. Eating roasted whole peanuts provides a nutritious protein snack containing limited carbohydrates.

4. Yoghurt

People following high-protein diets with low-carbohydrate requirements need plain, unflavoured yoghurt as a staple food option. This food provides important probiotic elements that support good gut health and efficient digestion. Due to its 10-gram protein content in 100-gram yoghurt, you receive double health benefits for your immune system while getting calcium. Greek yoghurt represents the best option to boost protein content even more.

5. Sunflower Seeds

People who need low-carb, high-protein snacks should choose sunflower seeds. These foods supply our bodies with both protein and fibre as well as nutritious fats that prevent us from feeling hungry. Sunflower seeds provide satiety between meals because they contain high levels of dietary fibre.

Enjoy ToneOp Care's raw, unroasted Sunflower Seeds product as a nutritious snack that support heart health, improve skin cells functioning and appearance, aid weight loss, and boost your immune system.

6. Soy Milk

Soy milk is the best dairy milk replacement as a perfect vegan protein source. This food source contains omega-3 fatty acids, antioxidants, and necessary minerals. From each serving, one can obtain 8 grams of protein, marking it as an exceptionally good plant protein option. Customers who select fortified milk versions receive additional nutrients that boost their dietary plan.

7. Salmon

Mainly for seafood lovers, salmon emerges as a preferred nutritious option. The cold-water fish provides lean protein along with omega-3 and nutrients. A serving of 4 ounces of salmon contains 26 grams of protein as well as very little unhealthy fat content yet minimal carbohydrates. Dietary omega-3 fats present in this protein make it perfect for building muscles while promoting weight reduction and heart well-being.

8. Chicken

People who eat chicken achieve higher protein levels without taking in many calories. The protein content in a 100-gram cooked boneless skinless chicken breast reaches 32 grams with 158 calories and a minimal fat level of 3 grams. Amino acids and protein content are high in this particular food source. Use grilling, baking, steaming or air frying methods rather than deep frying methods when preparing a nutritious meal.

9. Tofu

People who eat vegetarian or vegan diets need protein from the best high-protein vegetarian foods, which are plant-based sources, such as tofu. Each serving size of 100 grams of tofu provides 9 grams of protein free from carbohydrates, thus making it a beneficial low-carb diet choice. Tofu works well as a salad ingredient besides serving as a protein snack and mixed with vegetables when baked or grilled for complete meals.

10. Lentils

These offer efficient vegan and vegetarian diets because they contain high protein combined with abundant dietary fibre content. The nutrition value of 100 grams of cooked lentils includes 9 grams of protein and 8 grams of dietary fibre that helps enhance digestion while making meals feel fuller. Lentils require basic preparation which makes them suitable for stews or soups or incorporation with salads as wholesome meal solutions.

11. Chickpeas

Chickpeas contain high protein, help with weight control, and promote digestive wellness. Each 100-gram serving of these fat-burning foods includes 19 grams of protein while most of its carbohydrates exist as fibre, thus resulting in a slow metabolism of digestive and filling food. People use chickpeas to prepare diverse dishes, including hummus and roasted crunchy snacks, as well as salads and curries.

12. Walnuts

One hundred grams of this beneficial food contains 15 grams of protein evenly divided among its portions. Consuming walnuts at any regular mealtime will enhance energy levels while reducing your need to eat high-sugar snacks. People appreciate both the textured crust and the omega-3 content in walnuts when eating them. Those who consume walnuts regularly tend to reduce their susceptibility to developing both dementia and Alzheimer's disease.

13. Tuna

Low-carb calorie counters find tuna the perfect fish choice because it contains lean protein in addition to being high in protein content. The 100-gram tuna portion contains 30 grams of protein combined with no carbohydrates, making tuna exceptional for weight control. The nutritional value of this food type includes substantial omega-3 fatty acids along with other ingredients. Enjoy tuna as either grilled seafood or baked or served as a salad to consume protein while enjoying a tasty meal.

For an extra boost of omega-3s, consider ToneOp Care's Omega 3 Fish Oil Capsules 1000 mg. These capsules offer a concentrated dose of pure fish oil, high in EPA and DHA, essential for hair care, heart health, brain function, plus wellness. They also control blood pressure, delay skin ageing and increase bone density.

14. Pistachios

You should choose pistachios for a protein-rich snack or as protein foods for weight loss with a delicious taste. Every 100-gram serving of pistachios provides 20 grams of protein plus 10 grams of fibre, which helps digestion and ensures longer durations of fullness. Pistachios' crispy texture and natural sweetness are good for blends of trail mixes and desserts or smoothies. Eat pistachios either raw or roasted because they provide nutritious snacks that are satisfying to eat.

15. Broccoli

The nutritional value of this food remains high yet its calorie content stays low. Each serving of broccoli amounts to three grams of protein with no carbohydrates yet abundant vitamins and minerals together with fibre, which promote wellness. Eating broccoli helps people stay fuller during high-protein, low-carb diets since it delivers antioxidants and increases immunity functions.

Also Read: Overweight Vs Obese: Which Is Worse? Discover Risk Factors, BMI And More!

7 Day High Protein Low Carb Meal Plan

Here are the tables are broken down by day for your 7-day high-protein, low-carb meal plan:

1. Monday High Protein Low Carb Meal Plan

2. Tuesday High Protein Low Carb Meal Plan

3. Wednesday High Protein Low Carb Meal Plan

Try ToneOp Fit's Diet+Fitness Weight Loss Plan, which offers the best of both worlds: delicious, easy-to-follow recipes and engaging live workout sessions. With personalised fitness guidance, you'll achieve your goals and feel your best. Enjoy the convenience of home workouts, a vast library of pre-recorded videos, and 24/7 support. 

4. Thursday High Protein Low Carb Meal Plan

5. Friday High Protein Low Carb Meal Plan

6. Saturday High Protein Low Carb Meal Plan

7. Sunday High Protein Low Carb Meal Plan

Also Read: How to Calculate Calorie Intake for Weight Loss

Can You Lose Weight With A High Protein Low Carb Diet?

Absolutely, a high protein diet, low carbohydrates is effective for weight loss, especially in the initial phases, as it can increase satiety and stimulate the body to burn more fat for fuel.

Basically, when you eat more protein and fewer carbs, you tend to feel full. This helps you eat less overall. Plus, your body starts burning more stored fat for energy since it's not getting as many carbs. You're swapping out many of the usual carbs you eat with protein-rich foods.

Consider these benefits of a high protein, low carb diet that contributes to sustainable weight loss:

1. Limits Carb Intake While Increasing Protein

People following a low-carb diet should consume no more than 26% of daily calories from the complex carbs, which equals 130 grams when maintaining a 2000-calorie diet. The intake of carbohydrates on a very low-carb diet falls to 10% of total daily calorie consumption. High-protein dietary approaches provide above-average protein amounts of 0.8 to 1 gram for each kilogram of body weight, thus enhancing muscle preservation.

2. Cutting Out Refined Carbohydrates

This diet plan removes all sugary and processed foods from your diet specifically cakes combined with chips and sodas since they contain numerous calories without providing any significant nutritional benefits. Restricting refined carbohydrates remains critical when following either a high-protein low-carb approach or when seeking improved wellness, reduction of body weight and for better energy balance in the body.

3. Supports Weight Loss & Body Composition

Low carb consumption makes the body burn stored body fat for energy, which helps users lose weight, and at the same time, the high protein content of the diet protects muscle tissue from degradation. Protein's thermic effect exceeds carbohydrates and fats because food processing requires extra body energy. The dietary approach proves better for sustained weight control purposes.

4. Controls Hunger & Reduces Cravings

Your stomach sensation of fullness from protein lasts longer than from carbohydrates which leads to automatic lower calorie consumption due to reduced hunger. Reduced blood sugar spikes resulting from a low-carb diet prevent the excessive craving for sweets and starchy foods. When protein pairs with fibre in the diet, sustaining both the diet and a nutritious eating pattern becomes simpler.

Also Read: How To Maintain Weight After Losing It? 12 Natural Tips

Expert’s Advice

I recommend food options with a high protein and low carbohydrate content, which are great for many reasons besides weight loss. You should also optimise your overall health, focus on eating whole nutrients of dense foods, limit your intake of added sugar plus processed foods, get enough exercise, and reduce your stress level.
 

                                                                   Health Expert Lavina Chauhan

The Final Say

Ultimately, a high-protein, low-carb meal plan prioritises protein and limits refined carbohydrates to control your hunger, stabilise blood sugar, plus encourage your body to burn fat. While it requires careful planning, the benefits—including weight loss, increased energy, and improved body composition—make it worthwhile. So, try a high-protein, low-carb meal plan rather than quick fixes for a healthy weight!

FAQs

1. Is a high-protein diet good for weight loss?

Indeed, a high-protein diet is good for weight loss. Eating more protein helps you feel satisfied, so you're less likely to overeat. Also, cutting back on carbs, which often happens in these diets, can lead to noticeable weight loss.

2. What happens if you only eat protein and no carbohydrates?

If you completely cut out carbs and only eat protein, your body switches to burning fat for energy, a process called ketosis. This makes you feel tired, having bad breath, and headaches. You might also miss out on important nutrients if you don't plan your meals carefully.

References

• https://krillarcticfoods.com/blog/7-day-protein-diet-plan-for-weight-loss/
• https://www.fitandwell.com/features/high-protein-low-carb-foods
• https://connect.healthkart.com/best-high-protein-low-carb-food-sources-to-include-in-your-diet/?srsltid=AfmBOoo8h60gvJM3zjGBYbichzrMsNfUaG_seF8O-ZYRczWCG_tz1f1k
• https://www.caloriesecrets.net/what-to-eat-on-a-high-protein-low-carb-diet/#google_vignette
• https://www.sanitarium.com/au/health-nutrition/nutrition/high-protein-low-carb-diets
• https://exertbodysculpt.com/blog/the-science-behind-high-protein-low-carb-diet/
   

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform with ToneOp.