How much protein should I eat on a high protein low carb diet?

A practical target is 1.6–2.2g of protein per kg of bodyweight per day. For an 80 kg person, that means roughly 128–176g of protein daily. Spread this across 3–4 meals to support muscle retention and keep hunger manageable.

What counts as 'low carb' on this diet?

A moderate low-carb approach targets 100–130g of total carbohydrates per day. A stricter ketogenic approach goes below 50g. Most people find the moderate range more sustainable, as it still allows vegetables, legumes, and small portions of whole grains.

Will eating this much protein damage my kidneys?

In healthy individuals with no pre-existing kidney conditions, high protein intake is well-tolerated by the kidneys. If you have a history of kidney disease, speak to your doctor before significantly increasing protein intake.

What are the best protein sources for this diet?

Top animal sources include chicken breast, turkey, eggs, Greek yoghurt, cottage cheese, tuna, and salmon. Plant sources include edamame, tofu, tempeh, lentils, chickpeas, and hemp seeds. Combining both gives you a broad nutrient profile.

Can I build muscle on a high protein low carb diet?

Yes. Adequate protein intake is the primary driver of muscle protein synthesis. Carbohydrates support performance and recovery, so athletes and those doing high-intensity training may perform better with a moderate rather than very low carb intake.

High Protein Low Carb Diet Plan: Dietitian's 7-Day Meal Plan & Food List

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.

High protein foods including chicken, eggs, fish, and legumes arranged on a table

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

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Written & Reviewed by

Verified Culinary Nutritionist & Recipe Specialist

Elena Rostova, MS, CND

Lead Culinary Nutritionist & Meal Planning Specialist

Elena Rostova, MS, CND, is a culinary nutritionist and recipe developer with a Master of Science in Applied Clinical Nutrition from Northeastern University. She has spent over 7 years creating practical, nutrient-dense dietary protocols for clients seeking sustainable weight management. At Best Healthy Plans, Elena crafts step-by-step meal plans, clean eating strategies, and anti-inflammatory recipes that turn complex nutrition guidelines into delicious daily meals.