Gourmet Low-Carb High-Protein Weight Loss Meal Plans
Last Updated: April 10th, 2019
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.
Day 1 Breakfast: 323 Calories - 21g Protein - 14g Carbs - 20g Fat Food Items Calories 3 Scrambled Eggs 221 1 slice Rye Toast, lightly buttered 102
Snack 1: 139 Calories - 5g Protein - 5g Carbs - 12g Fat Food Items Calories 20 Almonds 139
Lunch: 449 Calories - 37g Protein - 19g Carbs - 45g Fat Crab, Shrimp (Prawn) & Avocado Salad Calories 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 Items Calories 2 Oat Crackers, topped with Cottage Cheese & Shrimp (Prawn) 157
Dinner: 331 Calories - 37g Protein - 14g Carbs - 17g Fat Fish with Caper Sauce Calories 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 Items Calories 150g (1/2 cup) Whole Unsweetened Yogurt 124 2 tbsp Blueberries 10
Day 2 Breakfast: 313 Calories - 13g Protein - 25g Carbs - 20g Fat Food Items Calories 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 Items Calories 25g (1/4 cup, handful) Pumpkin Seeds 145
Lunch: 552 Calories - 33g Protein - 36g Carbs - 32g Fat Salmon & Quinoa Salad Calories 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 Items Calories 1 tbsp Hummus, Carrot Sticks 78
Dinner: 420 Calories - 46g Protein - 11g Carbs - 19g Fat Beef & Vegetable Stir-Fry Calories 100g Fillet Steak, in strips 220 200g (1 cup) Mixed Vegetables (Onion, Bean Sprouts, Baby Corn, Broccoli etc.) 70 1 tbsp Coconut Oil, Chillies, Garlic, Ginger 130
Day 3 Breakfast: 356 Calories - 26g Protein - 31g Carbs - 15g Fat Food Items Calories 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 Items Calories 25g (1/5cup, handful)Cashew Nuts 138
Lunch: 523 Calories - 22g Protein - 23g Carbs - 57g Fat Mozzarella, Tomato & Avocado Salad Calories 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 & Vegetables Calories 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 Items Calories A glass of warm Almond Milk 48
Day 4 Breakfast: 338 Calories - 9g Protein - 42g Carbs - 15g Fat Almond, Banana & Blueberry Smoothie Calories 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 Items Calories A Peach 38
Lunch: 461 Calories - 50g Protein - 16g Carbs - 31g Fat Chicken & Avocado Salad Calories 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 Items Calories 20 Almonds 139
Dinner: 468 Calories - 32g Protein - 13g Carbs - 33g Fat Butternut Squash & Feta Frittata Calories 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 Breakfast: 391 Calories - 12g Protein - 35g Carbs - 22g Fat Food Items Calories 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 Items Calories 3 Brazil Nuts 100
Lunch: 510 Calories - 44g Protein - 18g Carbs - 29g Fat Tuna Nicoise Salad Calories 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 Items Calories Large Slice of Melon 69
Dinner: 310 Calories - 31g Protein - 9g Carbs - 17g Fat Food Items Calories 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 Items Calories 3 Small Squares (approx 40g) 70% Dark Chocolate 55
Day 6 Breakfast: 464 Calories - 21g Protein - 13g Carbs - 35g Fat Almond Pancakes Calories 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 Items Calories 20 Almonds 139
Lunch: 342 Calories - 35g Protein - 35g Carbs - 4g Fat Open Turkey Sandwiches Calories 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 Items Calories 1 Slice of Turkey, Cherry Tomatoes 69
Dinner: 424 Calories - 35g Protein - 36g Carbs - 16g Fat Shrimp (Prawn), Spinach & Lentil Curry Calories 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 Breakfast: 427 Calories - 43g Protein - 8g Carbs - 26g Fat Smoked Salmon & Scrambled Eggs Calories 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 Items Calories 20g Pumpkin Seeds 116
Lunch: 477 Calories - 38g Protein - 19g Carbs - 28g Fat Chicken & Cannellini Bean Salad Calories 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 Items Calories Tangerine (Mandarin) 20
Dinner: 484 Calories - 26g Protein - 14g Carbs - 35g Fat Tofu, Cashew & Vegetable Stir-Fry Calories 150g (5ounces) Tofu 183 2 Spring Onions, 1 Eggplant, Broccoli 55 20g Cashew Nuts, 1 tbsp Coconut Oil, Soy Sauce 246
Day 4 Breakfast: 338 Calories - 9g Protein - 42g Carbs - 15g Fat Almond, Banana & Blueberry Smoothie Calories 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 Items Calories A Peach 38
Lunch: 461 Calories - 50g Protein - 16g Carbs - 31g Fat Chicken & Avocado Salad Calories 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 Items Calories 20 Almonds 139
Dinner: 468 Calories - 32g Protein - 13g Carbs - 33g Fat Butternut Squash & Feta Frittata Calories 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 Breakfast: 391 Calories - 12g Protein - 35g Carbs - 22g Fat Food Items Calories 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 Items Calories 3 Brazil Nuts 100
Lunch: 510 Calories - 44g Protein - 18g Carbs - 29g Fat Tuna Nicoise Salad Calories 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 Items Calories Large Slice of Melon 69
Dinner: 310 Calories - 31g Protein - 9g Carbs - 17g Fat Food Items Calories 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 Items Calories 3 Small Squares (approx 40g) 70% Dark Chocolate 55
Day 6 Breakfast: 464 Calories - 21g Protein - 13g Carbs - 35g Fat Almond Pancakes Calories 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 Items Calories 20 Almonds 139
Lunch: 342 Calories - 35g Protein - 35g Carbs - 4g Fat Open Turkey Sandwiches Calories 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 Items Calories 1 Slice of Turkey, Cherry Tomatoes 69
Dinner: 424 Calories - 35g Protein - 36g Carbs - 16g Fat Shrimp (Prawn), Spinach & Lentil Curry Calories 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 Breakfast: 427 Calories - 43g Protein - 8g Carbs - 26g Fat Smoked Salmon & Scrambled Eggs Calories 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 Items Calories 20g Pumpkin Seeds 116
Lunch: 477 Calories - 38g Protein - 19g Carbs - 28g Fat Chicken & Cannellini Bean Salad Calories 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 Items Calories Tangerine (Mandarin) 20
Dinner: 484 Calories - 26g Protein - 14g Carbs - 35g Fat Tofu, Cashew & Vegetable Stir-Fry Calories 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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