Published: 2026-05-28
Nutrition Disclaimer: This article is written by a nutrition professional for informational purposes only. It does not constitute medical or clinical dietary advice. Please consult a qualified healthcare provider or registered dietitian before making significant changes to your diet.
A high protein, low carbohydrate diet is one of the most widely studied approaches for body composition — both for fat loss and muscle retention. From a nutritional standpoint, the key advantages are satiety (protein is the most filling macronutrient) and the preservation of lean mass during a calorie deficit. This plan is designed to be practical and nutritionally complete, not extreme.
Macronutrient Targets at a Glance
Daily Macro Targets (Moderate Low-Carb)
| Macronutrient | % of Calories | Grams (1800 kcal) | Primary Role |
|---|---|---|---|
| Protein | 35–40% | 158–180g | Muscle retention, satiety, metabolism |
| Fat | 40–45% | 80–100g | Hormones, brain function, fat-soluble vitamins |
| Carbohydrates | 15–25% | 68–113g | Energy, fibre, micronutrients |
7-Day High Protein Low Carb Meal Plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | 3 scrambled eggs, smoked salmon, spinach | Grilled chicken salad, olive oil, avocado | Baked cod, roasted asparagus, cauliflower mash | Greek yoghurt + walnuts |
| Tue | Cottage cheese + berries + chia seeds | Tuna lettuce wraps, cucumber, tomato | Beef stir-fry, broccoli, courgette noodles | 2 boiled eggs + celery |
| Wed | Turkey and egg white omelette | Prawn salad, mixed leaves, lemon dressing | Grilled salmon, green beans, small sweet potato | Almonds + string cheese |
| Thu | Protein smoothie: whey, almond milk, spinach | Chicken Caesar (no croutons) + parmesan | Pork tenderloin, roasted peppers, side salad | Edamame + sea salt |
| Fri | 2 eggs + turkey bacon + avocado | Tofu and vegetable stir-fry, tamari sauce | Lamb chops, roasted courgette, tzatziki | Cottage cheese + cucumber |
| Sat | Smoked mackerel + poached eggs on rye | Grilled halloumi salad, olives, roasted veg | Baked chicken thighs, mushrooms, wilted spinach | Pumpkin seeds + dark chocolate |
| Sun | Full protein plate: eggs, lean sausage, tomato | Leftover chicken + avocado lettuce cups | Slow-cooked beef, root vegetables (small portion) | Plain yoghurt + flaxseeds |
Best Protein Sources for This Diet
Animal Sources
- Chicken breast (31g per 100g)
- Canned tuna (30g per 100g)
- Turkey mince (27g per 100g)
- Eggs (13g per 2 large eggs)
- Salmon (25g per 100g)
- Greek yoghurt (10g per 100g)
- Cottage cheese (11g per 100g)
Plant Sources
- Edamame (11g per 100g)
- Firm tofu (8g per 100g)
- Tempeh (19g per 100g)
- Lentils (9g per 100g cooked)
- Hemp seeds (32g per 100g)
- Pumpkin seeds (19g per 100g)
- Black beans (8g per 100g cooked)
Foods to Minimise on This Plan
| Food Category | Examples to Limit | Lower-Carb Alternative |
|---|---|---|
| Grains | White bread, pasta, white rice | Cauliflower rice, courgette noodles, small portion brown rice |
| Sugary foods | Sweets, cakes, biscuits, honey | Berries, dark chocolate (85%), plain yoghurt with cinnamon |
| Starchy veg | Large portions of potato, corn | Sweet potato (small portion), celeriac, turnip |
| Sugary drinks | Juice, soda, sports drinks | Water, sparkling water, herbal tea, black coffee |