Gourmet Low Carb High Protein Weight Loss Meal Plans

Written by Daisy Whitbread, MScN

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
  • 1 extra egg = 74
  • 1 extra slice of buttered rye toast - 102
Snacks
  • Extra 20 almonds = 139
  • Double the size of Snack 2 = 157
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 Eggs221
1 slice Rye Toast, lightly buttered102

Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds139

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 Leaves174
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 Fillet114
Caper Sauce (1 tbsp Olive Oil, 1 tsp Capers, Chopped Parsley, Lemon Juice)129
80g (1/2 cup) Peas, 100g (1/2 cup) Broccoli88

Desert: 134 Calories - 7g Protein - 13g Carbs - 6g Fat
Food ItemsCalories
150g (1/2 cup) Whole Unsweetened Yogurt124
2 tbsp Blueberries10

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 Yogurt124
Handful of Raspberries29
30g (1/4 cup, handful) Pistachio Nuts160

Snack 1: 145 Calories - 6g Protein - 4g Carbs - 12g Fat
Food ItemsCalories
25g (1/4 cup, handful) Pumpkin Seeds145

Lunch: 552 Calories - 33g Protein - 36g Carbs - 32g Fat
Salmon & Quinoa SaladCalories
100g (1/3 fillet,~3oz) Roasted Salmon, 60g (2 cups) Salad Leaves245
50g (1/3 cup) (dry weight) Quinoa187
Dressing: 1 Tbsp Olive Oil, Lemon Juice, Black Pepper120

Snack 2: 78 Calories - 2g Protein - 7g Carbs - 5g Fat
Food ItemsCalories
1 tbsp Hummus, Carrot Sticks78

Dinner: 420 Calories - 46g Protein - 11g Carbs - 19g Fat
Beef & Vegetable Stir-FryCalories
100g Fillet Steak, in strips220
200g (1 cup) Mixed Vegetables (Onion, Bean Sprouts, Baby Corn, Broccoli etc.)70
1 tbsp Coconut Oil, Chilli, Garlic, Ginger130

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

Breakfast: 356 Calories - 26g Protein - 31g Carbs - 15g Fat
Food ItemsCalories
2 Boiled Eggs154
50g (2oz) Smoked Salmon, 5 Asparagus Spears106
A Pear96

Snack 1: 138 Calories - 5g Protein - 8g Carbs - 11g Fat
Food ItemsCalories
25g (1/5cup, handful)Cashew Nuts138

Lunch: 523 Calories - 22g Protein - 23g Carbs - 57g Fat
Mozzarella, Tomato & Avocado SaladCalories
120g (1 cup) Buffalo Mozzarella340
1 Large Tomato, 1 Avocado169
Dressing: Balsamic Vinegar, Basil, Black Pepper14

Dinner: 395 Calories - 40g Protein - 12g Carbs - 21g Fat
Salmon & VegetablesCalories
150g (5 ounces) Salmon Fillet, baked with 1 tbsp Olive Oil, Garlic & Lemon307
100g (1/2 cup) Broccoli36
80g (1/2 cup) Peas52

Evening Snack: 48 Calories - 1g Protein - 6g Carbs - 2g Fat
Food ItemsCalories
A glass of warm Almond Milk48
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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) Blueberries157
3 tbsp Ground Almonds145
150ml (1/2 cup) Almond Milk36

Snack 1: 38 Calories - 1g Protein - 9g Carbs - 0g Fat
Food ItemsCalories
A Peach38

Lunch: 461 Calories - 50g Protein - 16g Carbs - 31g Fat
Chicken & Avocado SaladCalories
150g (5 ounces) Cooked Chicken Breast294
1/2 Avocado, 10g Pine Nuts134
Salad Leaves, a few Cherry Tomatoes, Lemon Juice33

Snack 2: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds139

Dinner: 468 Calories - 32g Protein - 13g Carbs - 33g Fat
Butternut Squash & Feta FrittataCalories
3 Eggs221
75g (1 cup cubes) Butternut Squash, roasted in 1 tbsp Olive Oil149
50g (1/3 cup) Reduced-fat Feta Cheese89
Green Salad9

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 Yogurt188
200g (1.25 cups cubed) Melon, 100g (3/4 cup) Raspberries116
15g (1/6cup, handful) Pumpkin Seeds87

Snack 1: 100 Calories - 2g Protein - 2g Carbs - 10g Fat
Food ItemsCalories
3 Brazil Nuts100

Lunch: 510 Calories - 44g Protein - 18g Carbs - 29g Fat
Tuna Ni�oise SaladCalories
135g (1 cup) Tuna in Brine142
1 Boiled Egg, 4 Baby New Potatoes, 80g (2/3 cup) Green Beans, 5 Cherry Tomatoes, 5 Black Olives248
1 Tbsp Olive Oil, Lemon Juice120

Snack 2: 69 Calories - 2g Protein - 17g Carbs - 0g Fat
Food ItemsCalories
Large Slice of Melon69

Dinner: 310 Calories - 31g Protein - 9g Carbs - 17g Fat
Food ItemsCalories
Grilled Chicken Breast142
85g (1/3 cup) Broccoli, 85g (1/3 cup) Spinach49
1 tbsp Olive Oil119

Evening Snack: 55 Calories - 1g Protein - 5g Carbs - 4g Fat
Food ItemsCalories
3 Small Squares (approx 40g) 70% Dark Chocolate55

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 pancakes396
50g (1/3 cup) Berries27
2 tbsp Whole Unsweetened Yogurt41

Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat
Food ItemsCalories
20 Almonds139

Lunch: 342 Calories - 35g Protein - 35g Carbs - 4g Fat
Open Turkey SandwichesCalories
125g (5 ounces) Cooked Turkey Breast154
5 Cherry Tomatoes, Cucumber Slices, 1 tsp Mustard22
2 Slices Rye Bread166

Snack 2: 69 Calories - 10g Protein - 1g Carbs - 1g Fat
Food ItemsCalories
1 Slice of Turkey, Cherry Tomatoes69

Dinner: 424 Calories - 35g Protein - 36g Carbs - 16g Fat
Shrimp (Prawn), Spinach & Lentil CurryCalories
150g (15 count) Tiger Prawns87
50g (1/4cup uncooked) Red Lentils, 100g (1/2 cup) Spinach, 1/2 Onion211
1 tbsp Olive Oil, Garlic, Chilli126

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 Eggs221
100g (3.5 oz) Smoked Salmon170
Grilled Tomatoes36

Snack 1: 116 Calories - 5g Protein - 3g Carbs - 9g Fat
Food ItemsCalories
20g Pumpkin Seeds116

Lunch: 477 Calories - 38g Protein - 19g Carbs - 28g Fat
Chicken & Cannellini Bean SaladCalories
100g (2/3 cup) Cannellini Beans, cooked91
100g (3.5 ounces) Chicken Breast, cooked165
1 tbsp Olive Oil, Cherry Tomatoes, Black Olives, Parsley221

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) Tofu183
2 Spring Onions, 1 Eggplant, Broccoli55
20g Cashew Nuts, 1 tbsp Coconut Oil, Soy Sauce246
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Data Sources and References

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