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High-Protein Low-Carb Diet Meal Plan

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Updated on October 18th, 2022

Running a diet plan has become the go-to solution for almost every health problem. And the reason isn’t so far-fetched. Most times, our bodies respond to what we eat, and the unhealthy stuff tends to be much when we don’t pay attention. And of the many diet plans considered super healthy, the high-protein-low-carb option remains one of the most effective.

 

Here, we’ll offer you some of the most impressive meals for this diet plan and a schedule that works for almost all kinds of lifestyles. The high-protein-low-carb diet is perfect for weight loss and controlling blood sugar and is adaptable to a wide range of nutritional needs.

Features

This meal plan comprises a collection of menus packed with protein foods while low on carbs. The protein sources include lean options from plant and animal foods like legumes, eggs, poultry, lean beef cuts, dairy, and fish. And the carbs include whole foods like grains and starchy tubers, with a moderate amount of fat from foods like nut butter, healthy oils, and oily fish. You’ll also find some menus, including seafood, nuts and seeds, and protein powders.

The diet plan also includes a decent helping of vegetables and fruits, necessary for infusing a healthy dose of vitamins and minerals to the menu. But its majority is made up of protein foods, ensuring the bulk of the nutrients are amino acids and fewer carbohydrates. The schedule also comes on three daily meals for one week, including snacks, provided they keep the measured calories in check. The duration can also be extended, as the diet regimen is healthy and maintainable for up to a month. And while this diet plan can be kicked off at a daily count of 1200 calories, users can go lower or higher, depending on their physical and nutritional requirements.

The high-protein-low-carb meal plan is open to all users but still subject to the scrutiny of a certified medical professional. You’re advised to seek the counsel of your dietician to help decide how many calories you count with each meal. The dietician will also inform if you qualify for the meal plan, what exercises you’ll need if any, and the best ways to combine various food items for the best results.

Benefits of this Diet

The high-protein-low-carb meal plan is a splendid method for encouraging weight loss. As the diet controls how much carbs you consume, your body is triggered into a state of ketosis, meaning it depends on the fat deposits to release energy. This allows enough pounds to shed and develop lean muscles, while the controlled carb amountenergizes the body. And at the typical 1200 calorie count, you can shed up to five pounds in one week.

This meal plan is ideal for those on a keto diet, as the carb restriction is adjustable to the user’s preference. And its collection of whole foods makes it great for paleo diets, as it deals with whole grains, fresh fish, lean meats, fruits, vegetables, and loads of protein. You can swap the animal protein for purely plant-based sources if you’re vegan, including protein powders. And the diet plan helps with the reduction of blood sugar, as the low carb condition of the menu means excess glucose in the body is purged during the diet period.

With this high-protein-low-carb diet plan, you’ll also experience more fullness as proteins are renowned for taking a significant time to digest. This situation may also encourage you to practice the program without adding snacks between meals. And though it can be combined with exercises, you’ll still gain considerable muscle mass while at rest. Plus, you’ll experience a decent improvement in bone health, as proteins offer essential nutrients that encourage the development of healthy bone mass.

Meal Plan

High-Protein Low-Carb Diet Meal Plan

Download Here: High-Protein Low-Carb Diet Meal Plan

Day 1

Breakfast

 

Morning Snack

  • Blueberries (one cup)
  • 20 unsalted almonds

Lunch

Afternoon Snack

Dinner

Day 2

Breakfast

  • Two Flourless Banana Chocolate Chip Mini Muffins
  • Nonfat Greek Yogurt (One cup)
  • Raspberries (One cup)

Morning Snack

  • Blackberries (one cup)

 

Lunch

  • Chicken Satay Bowls with Spicy Peanut Sauce

Afternoon Snack

  • Shelled edamame, seasoned with coarse salt and pepper

Dinner

Day 3

Breakfast

Morning Snack

  • 25 unsalted almonds
  • Two clementines

Lunch

  • Chicken Satay Bowls with Spicy Peanut Sauce

 

Afternoon Snack

  • Blackberries (one cup)

Dinner

Day 4

Breakfast

  • Nonfat plain Greek yogurt
  • Raspberries (one cup)
  • Chia seeds (one tablespoon)
  • Honey (one teaspoon)

 

Morning Snack

  • Shelled edamame (one cup), seasoned with coarse salt and pepper
  • Blackberries (one cup)

Lunch

  • Chicken Satay Bowls with Spicy Peanut Sauce

Afternoon Snack

  • One Flourless Banana Chocolate Chip Mini Muffin

Dinner

  • Roasted Salmon with Smoky Chickpeas and Greens

Day 5

Breakfast

  • Low-Carb Bacon and Broccoli Egg Burrito

Morning Snack

  • 20 unsalted almonds
  • Raspberries (one cup)

Lunch

  • Chicken Satay Bowls with Spicy Peanut Sauce

Afternoon Snack

  • Four celery stalks
  • Hummus (quarter cup)

 

Dinner

Day 6

Breakfast

  • Nonfat plain Greek yogurt (one cup)
  • Raspberries (one cup)
  • Chia seeds (one tablespoon)
  • Honey (one teaspoon)

Morning Snack

  • One string cheese
  • One small apple

Lunch

  • Chicken Satay Bowls with Spicy Peanut Sauce

Afternoon Snack

  • Raspberries (one cup)
  • 15 unsalted almonds

 

Dinner

Day 7

Breakfast

  • Spring Green Frittata
  • Raspberries (one cup)

Morning Snack

  • 20 unsalted almonds

Lunch

  • Taco Lettuce Wraps
  • Sliced pineapple (half cup)
  • Quarter avocado, sliced

 

Afternoon Snack

  • Blackberries (one cup)

Dinner

  • Zucchini Lasagna

Extra Tips

  • Reduce the stress of cooking every day by making meal prep of your menu. If you have foods on the menu that take a long to cook, make them beforehand and keep them in freezing conditions in airtight containers. You can also chop fruits and vegetables to be kept in this manner.
  • When picking menus from this meal plan, check for allergies, and make switches when needed.
  • If you live an active lifestyle, consider cooking quick prep meals, especially work. This way, you’ll stick to the food plan without deviating from unhealthy snacks.
  • If you must snack between meals, make provisions to fit in the daily calorific count. Or, you can focus on protein-based snacks like yogurts, cheese slices, boiled eggs, and nuts.
  • Avoid foods high in sugar during this meal plan. In addition, candies, sugar bars, popsicles, and other such snacks are prohibited.
  • Stay off foods high in saturated fats. These include high dairy items and deep-fried foods like dark-skinned chicken, pork, ice cream, and sour cream.
  • Foods made from refined carbs can’t be consumed during this diet plan. Examples include pizzas, tortillas, breakfast cereals, white rice, and pastries.

Shopping List

Meat and Fish

Fruits

Grain and Grain Products

Vegetables and Legumes

Milk and Dairy

Seeds, Nuts, and Nut Products

Others

Conclusion

The high-protein-low-carb diet isn’t as scary as it sounds. The regimen works perfectly to improve body weight, promote muscle and bone development, and control cravings. And because it can be merged with exercises, you’ll experience more energy and liveliness. Plus, it’s a great way to improve your diet and build your body towards an active lifestyle.

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High-Protein Low-Carb Diet