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Gourmet Low Carb High Protein Weight Loss Meal Plans

The following meal plans are designed for people who would like to lose weight and prefer a high protein, low carbohydrate approach. Although this is a low carbohydrate, high protein plan, some small servings of wholegrain carbohydrate foods have been included, as carbohydrates are needed by the body for optimum health and energy production. The plans are designed to provide you with balanced nutrition, including some carbohydrates, high levels of lean protein, and healthy fats. They also include plenty of fruits and vegetables, plus essential nutrients such as vitamins, minerals, essential fats, and fiber.

Each day provides around 1500 calories, which is the amount required by an average woman looking to lose 1-2 lbs (0.5-1kg) per week, and is a healthy rate of weight loss. A steady rate of weight loss such as this is more likely to be maintained long-term than the faster weight loss promised by crash diets.

For men who would like to follow the plan, the total daily calorie intake should be increased by approximately 500 calories. This can be achieved by adding extra snacks and/or doubling some of the portion sizes, as shown in the example below:

Day 1:
Breakfast Snacks TOTAL = 472 calories

You can also add snacks from other days of the plan if that works better for you.

For optimum results, the plan should be followed in conjunction with regular exercise. Anyone exercising a lot should increase their calorie intake accordingly, in line with the guidance given above. If you are pregnant, breast-feeding, or suffering from any medical condition, please consult a health professional before changing your diet.

Below are 7 days of low carb high protein diet plans.


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Day 1
1533 Calories - 119g Protein - 79g Carbs - 105g Fat

Breakfast: 323 Calories - 21g Protein - 14g Carbs - 20g Fat
Food ItemsCalories
3 Scrambled Eggs 221
1 slice Rye Toast, lightly buttered 102

Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds 139

Lunch: 449 Calories - 37g Protein - 19g Carbs - 45g Fat
Crab, Shrimp (Prawn) & Avocado SaladCalories
100g (1/2 cup) Crabmeat, 100g (~10 count) Shrimp (Prawn) 154
An Avocado, 80g (3 cups) Mixed Salad Leaves 174
Dressing: 1 Tbsp Olive Oil, Lemon Juice, 1/3 Red Chili, finely chopped (optional) 121

Snack 2: 157 Calories - 12g Protein - 14g Carbs - 5g Fat
Food ItemsCalories
2 Oat Crackers, topped with Cottage Cheese & Shrimp (Prawn) 157

Dinner: 331 Calories - 37g Protein - 14g Carbs - 17g Fat
Fish with Caper SauceCalories
Cod Fillet 114
Caper Sauce (1 tbsp Olive Oil, 1 tsp Capers, Chopped Parsley, Lemon Juice) 129
80g (1/2 cup) Peas, 100g (1/2 cup) Broccoli 88

Desert: 134 Calories - 7g Protein - 13g Carbs - 6g Fat
Food ItemsCalories
150g (1/2 cup) Whole Unsweetened Yogurt 124
2 tbsp Blueberries 10

Day 2
1508 Calories - 100g Protein - 83g Carbs - 88g Fat

Breakfast: 313 Calories - 13g Protein - 25g Carbs - 20g Fat
Food ItemsCalories
150g (1/2 cup) Whole Unsweetened Yogurt 124
Handful of Raspberries 29
30g (1/4 cup, handful) Pistachio Nuts 160

Snack 1: 145 Calories - 6g Protein - 4g Carbs - 12g Fat
Food ItemsCalories
25g (1/4 cup, handful) Pumpkin Seeds 145

Lunch: 552 Calories - 33g Protein - 36g Carbs - 32g Fat
Salmon & Quinoa SaladCalories
100g (1/3 fillet,~3oz) Roasted Salmon, 60g (2 cups) Salad Leaves 245
50g (1/3 cup) (dry weight) Quinoa 187
Dressing: 1 Tbsp Olive Oil, Lemon Juice, Black Pepper 120

Snack 2: 78 Calories - 2g Protein - 7g Carbs - 5g Fat
Food ItemsCalories
1 tbsp Hummus, Carrot Sticks 78

Dinner: 420 Calories - 46g Protein - 11g Carbs - 19g Fat
Beef & Vegetable Stir-FryCalories
100g Fillet Steak, in strips 220
200g (1 cup) Mixed Vegetables (Onion, Bean Sprouts, Baby Corn, Broccoli etc.) 70
1 tbsp Coconut Oil, Chilli, Garlic, Ginger 130

Day 3
1460 Calories - 94g Protein - 80g Carbs - 106g Fat

Breakfast: 356 Calories - 26g Protein - 31g Carbs - 15g Fat
Food ItemsCalories
2 Boiled Eggs 154
50g (2oz) Smoked Salmon, 5 Asparagus Spears 106
A Pear 96

Snack 1: 138 Calories - 5g Protein - 8g Carbs - 11g Fat
Food ItemsCalories
25g (1/5cup, handful)Cashew Nuts 138

Lunch: 523 Calories - 22g Protein - 23g Carbs - 57g Fat
Mozzarella, Tomato & Avocado SaladCalories
120g (1 cup) Buffalo Mozzarella 340
1 Large Tomato, 1 Avocado 169
Dressing: Balsamic Vinegar, Basil, Black Pepper 14

Dinner: 395 Calories - 40g Protein - 12g Carbs - 21g Fat
Salmon & VegetablesCalories
150g (5 ounces) Salmon Fillet, baked with 1 tbsp Olive Oil, Garlic & Lemon 307
100g (1/2 cup) Broccoli 36
80g (1/2 cup) Peas 52

Evening Snack: 48 Calories - 1g Protein - 6g Carbs - 2g Fat
Food ItemsCalories
A glass of warm Almond Milk 48
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Day 4
1444 Calories - 97g Protein - 85g Carbs - 91g Fat

Breakfast: 338 Calories - 9g Protein - 42g Carbs - 15g Fat
Almond, Banana & Blueberry SmoothieCalories
1 Banana, 100g (3/4 cup) Blueberries 157
3 tbsp Ground Almonds 145
150ml (1/2 cup) Almond Milk 36

Snack 1: 38 Calories - 1g Protein - 9g Carbs - 0g Fat
Food ItemsCalories
A Peach 38

Lunch: 461 Calories - 50g Protein - 16g Carbs - 31g Fat
Chicken & Avocado SaladCalories
150g (5 ounces) Cooked Chicken Breast 294
1/2 Avocado, 10g Pine Nuts 134
Salad Leaves, a few Cherry Tomatoes, Lemon Juice 33

Snack 2: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds 139

Dinner: 468 Calories - 32g Protein - 13g Carbs - 33g Fat
Butternut Squash & Feta FrittataCalories
3 Eggs 221
75g (1 cup cubes) Butternut Squash, roasted in 1 tbsp Olive Oil 149
50g (1/3 cup) Reduced-fat Feta Cheese 89
Green Salad 9

Day 5
1435 Calories - 92g Protein - 86g Carbs - 82g Fat

Breakfast: 391 Calories - 12g Protein - 35g Carbs - 22g Fat
Food ItemsCalories
150g (1/2 cup) Greek Yogurt 188
200g (1.25 cups cubed) Melon, 100g (3/4 cup) Raspberries 116
15g (1/6cup, handful) Pumpkin Seeds 87

Snack 1: 100 Calories - 2g Protein - 2g Carbs - 10g Fat
Food ItemsCalories
3 Brazil Nuts 100

Lunch: 510 Calories - 44g Protein - 18g Carbs - 29g Fat
Tuna Niçoise SaladCalories
135g (1 cup) Tuna in Brine 142
1 Boiled Egg, 4 Baby New Potatoes, 80g (2/3 cup) Green Beans, 5 Cherry Tomatoes, 5 Black Olives 248
1 Tbsp Olive Oil, Lemon Juice 120

Snack 2: 69 Calories - 2g Protein - 17g Carbs - 0g Fat
Food ItemsCalories
Large Slice of Melon 69

Dinner: 310 Calories - 31g Protein - 9g Carbs - 17g Fat
Food ItemsCalories
Grilled Chicken Breast 142
85g (1/3 cup) Broccoli, 85g (1/3 cup) Spinach 49
1 tbsp Olive Oil 119

Evening Snack: 55 Calories - 1g Protein - 5g Carbs - 4g Fat
Food ItemsCalories
3 Small Squares (approx 40g) 70% Dark Chocolate 55

Day 6
1438 Calories - 106g Protein - 94g Carbs - 69g Fat

Breakfast: 464 Calories - 21g Protein - 13g Carbs - 35g Fat
Almond PancakesCalories
50g (1/2 cup) Ground Almonds, 1 Beaten egg, mixed and made into pancakes 396
50g (1/3 cup) Berries 27
2 tbsp Whole Unsweetened Yogurt 41

Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds 139

Lunch: 342 Calories - 35g Protein - 35g Carbs - 4g Fat
Open Turkey SandwichesCalories
125g (5 ounces) Cooked Turkey Breast 154
5 Cherry Tomatoes, Cucumber Slices, 1 tsp Mustard 22
2 Slices Rye Bread 166

Snack 2: 69 Calories - 10g Protein - 1g Carbs - 1g Fat
Food ItemsCalories
1 Slice of Turkey, Cherry Tomatoes 69

Dinner: 424 Calories - 35g Protein - 36g Carbs - 16g Fat
Shrimp (Prawn), Spinach & Lentil CurryCalories
150g (15 count) Tiger Prawns 87
50g (1/4cup uncooked) Red Lentils, 100g (1/2 cup) Spinach, 1/2 Onion 211
1 tbsp Olive Oil, Garlic, Chilli 126

Day 7
1524 Calories - 112g Protein - 49g Carbs - 98g Fat

Breakfast: 427 Calories - 43g Protein - 8g Carbs - 26g Fat
Smoked Salmon & Scrambled EggsCalories
3 Scrambled Eggs 221
100g (3.5 oz) Smoked Salmon 170
Grilled Tomatoes 36

Snack 1: 116 Calories - 5g Protein - 3g Carbs - 9g Fat
Food ItemsCalories
20g Pumpkin Seeds 116

Lunch: 477 Calories - 38g Protein - 19g Carbs - 28g Fat
Chicken & Cannellini Bean SaladCalories
100g (2/3 cup) Cannellini Beans, cooked 91
100g (3.5 ounces) Chicken Breast, cooked 165
1 tbsp Olive Oil, Cherry Tomatoes, Black Olives, Parsley 221

Snack 2: 20 Calories - 0g Protein - 5g Carbs - 0g Fat
Food ItemsCalories
Tangerine (Mandarin) 20

Dinner: 484 Calories - 26g Protein - 14g Carbs - 35g Fat
Tofu, Cashew & Vegetable Stir-FryCalories
150g (5ounces) Tofu 183
2 Spring Onions, 1 Eggplant, Broccoli 55
20g Cashew Nuts, 1 tbsp Coconut Oil, Soy Sauce 246


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  1. USDA National Nutrient Database for Standard Reference, Release 26.

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