30 Day Easy, Low Carb, High Protein Meal Plan

Starting a new way of eating can feel hard. You might not know what to cook. You might worry about being hungry. But a good plan makes everything easier. This 30 day meal plan is here to help you.

This plan is low in carbs and high in protein. Carbs are things like bread, pasta, and sugar. Eating fewer carbs can help your body burn fat for energy. Protein is found in foods like meat, eggs, and cheese. Protein helps you feel full and keeps your muscles strong.

Following this plan for 30 days can change how you feel. You might have more energy. You might find it easier to focus at school or work. You might even notice changes in your body. But most importantly, you will learn how to cook and enjoy healthy, real food.

This plan is set up week by week. It gives you ideas for breakfast, lunch, dinner, and snacks. You do not have to follow it perfectly. If you do not like a meal, swap it for another one. If you have leftovers, eat them the next day. The most important thing is to keep going. Take some time each week to shop for food. This will help you stay on track.

Here is your complete 30 day, easy, low carb, high protein meal plan.

Week 1

This first week is all about getting started. The meals are simple and tasty. They will help your body get used to eating fewer carbs and more protein.

Day 1

• Breakfast: Classic Scrambled Eggs with Smoked Salmon and Spinach.
  • Crack 2 or 3 eggs into a bowl and mix them with a fork. Pour them into a hot pan with a little butter. Stir them gently until they are cooked. Add a handful of fresh spinach at the end and let it wilt. Serve the eggs with a few slices of smoked salmon on the side. The salmon is salty and smoky and goes perfectly with the eggs.
• Lunch: Grilled Chicken Salad with Avocado and Ranch Dressing.
  • Take some cooked chicken breast (you can grill it or use leftover chicken). Cut it into pieces. Put it on a bed of lettuce. Add sliced avocado, which is creamy and full of healthy fats. Drizzle your favorite ranch dressing on top. Make sure to check the label for low carb ranch.
• Dinner: Cheesy Keto Chicken Parmesan.
  • This is a low carb version of a classic dish. Take a chicken breast and pound it flat. Coat it in almond flour and parmesan cheese instead of breadcrumbs. Fry it in a pan until golden. Top it with sugar free tomato sauce and lots of mozzarella cheese. Bake it until the cheese is melted and bubbly.
• Snack: Handful of Mixed Nuts.
  • Almonds, walnuts, or pecans are great choices. Nuts have protein and healthy fats. But do not eat too many, as they have lots of calories. A small handful is perfect.

Day 2

• Breakfast: Greek Yogurt Bowl with Berries and Nuts.
  • Put one cup of plain Greek yogurt in a bowl. Greek yogurt is very high in protein. Top it with a small handful of fresh berries like blueberries or strawberries. Sprinkle some chopped nuts on top for crunch. You can add a tiny sprinkle of cinnamon for flavor.
• Lunch: Salmon Stuffed Avocados.
  • Cut an avocado in half and take out the big seed. In a small bowl, mix one can of drained salmon with a spoonful of mayonnaise and some chopped celery. Scoop this mixture into the hole where the seed used to be. It is a creamy and delicious lunch.
• Dinner: Herb Crusted Lamb Chops with Roasted Asparagus.
  • Rub lamb chops with olive oil, salt, pepper, and chopped herbs like rosemary and thyme. Pan sear them or grill them to your liking. While they cook, snap the woody ends off some asparagus spears. Toss them with olive oil, salt, and pepper. Roast them in the oven at 400 degrees Fahrenheit for about 10 minutes.
• Snack: Hard Boiled Eggs.
  • Boil a few eggs at the start of the week. Keep them in the fridge. They are the perfect snack. Just peel and eat. Sprinkle a little salt and pepper on them.

Day 3

• Breakfast: Cheesy Egg Muffins.
  • These are like little omelets you make in a muffin tin. Whisk 6 eggs in a bowl. Add some cooked sausage or bacon, chopped bell peppers, and lots of shredded cheese. Pour the mixture into a greased muffin tin. Bake at 375 degrees Fahrenheit for 20 minutes. You can make a batch and eat them all week.
• Lunch: Creamy Pesto Chicken Salad Lettuce Wraps.
  • Chop up some cooked chicken. Mix it with a few spoonfuls of pesto sauce and a little mayonnaise. Take large, sturdy lettuce leaves like romaine or butter lettuce. Scoop the chicken salad into the leaves. Wrap them up and eat them like a taco.
• Dinner: Teriyaki Salmon with Bok Choy.
  • Make a low carb teriyaki sauce using coconut aminos, a little ginger, and garlic. Pour it over salmon fillets. Bake the salmon in the oven. While it cooks, cut some bok choy in half lengthwise. Steam it or sauté it in a pan with a little oil until it is tender.
• Snack: Mozzarella Cheese Stick.
  • Cheese sticks are an easy, portable snack. They are pure protein and fat, with almost no carbs. Just peel and eat.

Day 4

• Breakfast: Avocado Boats with Baked Eggs.
  • Cut an avocado in half and take out the seed. Scoop out a little bit of the flesh to make the hole bigger. Place the avocado halves in a small baking dish. Crack an egg into each hole. Sprinkle with salt and pepper. Bake at 425 degrees Fahrenheit for about 15 minutes, until the egg whites are set.
• Lunch: Buffalo Pulled Chicken.
  • You can make this in a slow cooker. Put chicken breasts in the slow cooker with a bottle of sugar free buffalo sauce. Cook on low for 6 to 8 hours. Then, shred the chicken with two forks. It is spicy and delicious. Serve it on its own or with celery sticks.
• Dinner: Zucchini Beef Moussaka.
  • This is a Greek inspired casserole. Slice zucchini lengthwise into thin strips. Brown some ground beef with onions and garlic. In a baking dish, layer the zucchini and the meat mixture. Top with a creamy sauce made from eggs, Greek yogurt, and feta cheese. Bake until golden.
• Snack: Beef Jerky (No Added Sugar).
  • Beef jerky is a great high protein snack. But many brands have added sugar. Look for a brand that is low in carbs and has no sugar added.

Day 5

• Breakfast: Low Carb Breakfast Burrito.
  • Scramble 2 or 3 eggs. Cook some breakfast sausage or bacon. Warm a low carb tortilla. Put the eggs, meat, and some shredded cheese on the tortilla. Roll it up like a burrito. You can add salsa or avocado on the side.
• Lunch: BLT Chicken Salad.
  • Chop up some cooked chicken. Mix it with mayonnaise. Cook some bacon until crispy, then crumble it. Chop up some lettuce and a tomato. Mix everything together. It tastes just like a BLT sandwich, but without the bread.
• Dinner: Chicken and Chorizo Jambalaya.
  • This is a spicy one pot meal. Brown some sliced chicken sausage and diced chicken breast in a large pot. Add chopped onions, bell peppers, and celery. Add diced tomatoes and spices like paprika, cayenne, and garlic powder. Instead of rice, you can add cauliflower rice at the end and cook until it is tender.
• Snack: Greek Yogurt.
  • A small container of plain Greek yogurt is a perfect filling snack. It is thick, creamy, and full of protein.

Day 6

• Breakfast: Tofu Scramble.
  • This is a great option if you do not eat eggs. Crumble a block of firm tofu into a hot pan with oil. Add spices like turmeric (for yellow color), cumin, and garlic powder. Cook until it is hot. Add some chopped spinach and cook until it wilts. It looks and tastes a lot like scrambled eggs.
• Lunch: Creamy Cauliflower Soup.
  • Sauté an onion and some garlic in a pot. Add a head of chopped cauliflower and some chicken or vegetable broth. Simmer until the cauliflower is very soft. Use an immersion blender to blend it until it is smooth and creamy. Stir in some heavy cream or cream cheese for extra richness. Top with bacon bits and chives.
• Dinner: Garlicky Greek Chicken.
  • Marinate chicken thighs in a mixture of olive oil, lemon juice, lots of minced garlic, oregano, salt, and pepper. Let it sit for at least 30 minutes. Then, grill or bake the chicken until it is cooked through. Serve it with a big Greek salad with feta cheese and olives.
• Snack: Cottage Cheese.
  • Half a cup of cottage cheese makes a great snack. It is mild and creamy. You can eat it plain, or add a few berries or a sprinkle of pepper.

Day 7

• Breakfast: Chia Seed Pudding.
  • In a jar, mix 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk or coconut milk. Add a tiny bit of vanilla extract and a low carb sweetener if you like it sweet. Stir very well. Put it in the fridge for at least 4 hours or overnight. The chia seeds swell up and make a pudding. Top with a few nuts or berries.
• Lunch: Turkey Taco Lettuce Wraps.
  • Brown some ground turkey in a pan with taco seasoning. Make sure the taco seasoning has no added sugar or fillers. Spoon the hot turkey into large lettuce leaves. Top with shredded cheese, salsa, and a dollop of sour cream.
• Dinner: Feta and Herb Crusted Salmon.
  • Mix crumbled feta cheese with fresh chopped dill, parsley, and a little lemon zest. Press this mixture onto the top of salmon fillets. Bake the salmon in the oven at 400 degrees Fahrenheit until it flakes easily with a fork. The feta gets a little brown and makes a delicious crust.
• Snack: Edamame.
  • Buy frozen edamame in the pod. Steam or boil them according to the package directions. Sprinkle with salt. To eat them, pop the beans out of the pod right into your mouth. They are fun to eat and full of protein.

Week 2

You made it through the first week. Great job. Now, let’s keep going with more tasty meals.

Day 8

• Breakfast: Mushroom Breakfast Stack.
  • Take a large portobello mushroom cap and remove the stem. Sauté it in a pan with butter until it is soft. On a plate, put the mushroom cap. Top it with a spoonful of spinach that you have wilted in the pan. Then, put a fried egg on top. It is a hearty and delicious stack.
• Lunch: Tuna Avocado Lettuce Wraps.
  • Mix one can of drained tuna with a little mayonnaise and some chopped red onion. Scoop this mixture into large lettuce leaves. Add slices of avocado. Wrap it up and enjoy.
• Dinner: Bacon Ranch Chicken.
  • This is a crowd pleaser. Season chicken breasts with salt, pepper, and ranch seasoning mix. Wrap each chicken breast in 2 or 3 slices of bacon. Place them in a baking dish. Bake at 375 degrees Fahrenheit for 25 to 30 minutes, until the chicken is cooked and the bacon is crispy. You can sprinkle cheese on top in the last 5 minutes.
• Snack: Roasted Chickpeas.
  • Rinse and drain a can of chickpeas. Dry them very well with a paper towel. Toss them with olive oil, salt, and any spices you like (like paprika or cumin). Roast them on a baking sheet at 400 degrees Fahrenheit for 20 to 30 minutes, until they are crunchy.

Day 9

• Breakfast: Two Ingredient Pancakes.
  • This is a magical recipe. In a bowl, mash one very ripe banana with a fork. Mix in 2 beaten eggs until smooth. Cook this batter like regular pancakes on a buttered skillet. They are sweet, fluffy, and gluten free. (Note: The banana does add some carbs, so eat these in moderation.)
• Lunch: Greek Chicken Bowl.
  • Put some chopped romaine lettuce in a bowl. Top with pieces of grilled chicken, cucumber slices, cherry tomatoes, red onion, kalamata olives, and crumbled feta cheese. Drizzle with a simple dressing of olive oil, lemon juice, and oregano.
• Dinner: Pork Loin with Bacon Wrapped Asparagus.
  • Season a pork loin roast with salt, pepper, and garlic powder. Roast it in the oven until it reaches the right temperature. While it cooks, take bundles of 3 or 4 asparagus spears and wrap a slice of bacon around each bundle. Place them on a baking sheet and bake until the bacon is crispy.
• Snack: Cheese Crisps.
  • You can buy these at the store, or make them yourself. Just put small piles of shredded cheddar cheese on a baking sheet lined with parchment paper. Bake at 400 degrees Fahrenheit for 5 to 7 minutes, until they are melted and crispy. Let them cool. They are like cheesy crackers.

Day 10

• Breakfast: Homemade Nutty Granola.
  • Mix together a variety of nuts and seeds (like almonds, pecans, pumpkin seeds, and sunflower seeds) in a bowl. Add some unsweetened coconut flakes. In a separate bowl, whisk an egg white until it is frothy. Toss the nuts and seeds with the egg white, then spread them on a baking sheet. Sprinkle with cinnamon and a low carb sweetener. Bake at 300 degrees Fahrenheit until dry and crunchy. Eat it with Greek yogurt.
• Lunch: Egg Roll in a Bowl.
  • Brown some ground pork in a large skillet. Add a bag of coleslaw mix (shredded cabbage and carrots). Add soy sauce (or coconut aminos), ginger, and garlic. Cook until the cabbage is soft. Drizzle with sesame oil and sriracha. It tastes just like an egg roll, but without the wrapper.
• Dinner: Turkey Cutlets with Cilantro Lime Dressing.
  • Pound turkey breast cutlets thin so they cook fast. Season with salt and pepper. Pan fry them in a little oil until golden and cooked through. While they cook, make a dressing by blending together cilantro, lime juice, garlic, a little olive oil, and salt. Pour the dressing over the hot turkey cutlets.
• Snack: Salami Chips.
  • Lay slices of salami on a baking sheet lined with parchment paper. Bake at 400 degrees Fahrenheit for 5 to 10 minutes, until they are crispy. They shrink up and become like meaty chips. They are great for dipping.

Day 11

• Breakfast: Salmon and Cream Cheese Roll Ups.
  • Take a few slices of smoked salmon. Spread a thin layer of cream cheese on each slice. You can add a small sprinkle of capers or fresh dill if you have them. Roll the salmon slices up. They are a quick, no cook breakfast.
• Lunch: Chicken Caesar Salad (No Croutons).
  • Chop up some romaine lettuce. Top with pieces of grilled chicken. Sprinkle with parmesan cheese. Toss with Caesar dressing. Make sure to check the label on the dressing to make sure it is low in carbs. Skip the croutons to keep it low carb.
• Dinner: Keto Chicken and Green Beans Plate.
  • This is a simple one pan meal. Place chicken thighs and fresh green beans on a large baking sheet. Drizzle everything with olive oil and sprinkle with salt, pepper, and garlic powder. Toss the green beans to coat them. Bake at 400 degrees Fahrenheit for 25 to 30 minutes, until the chicken is cooked.
• Snack: Bacon Guac Bombs.
  • Cook some bacon until it is crispy. Crumble it into small pieces. Mix the bacon pieces into some prepared guacamole. Scoop small balls of the mixture and place them on a plate. Freeze them for about 30 minutes until they are firm. They are like little fat and flavor bombs.

Day 12

• Breakfast: Cauliflower Hash.
  • Pulse a head of cauliflower in a food processor until it looks like rice or small crumbs. Sauté some diced onion and bell pepper in a pan with oil. Add the cauliflower “rice” and cook until it is soft and starting to brown. You can add cooked sausage or bacon. Top it with a fried egg.
• Lunch: Cauliflower Rice Bowl with Grilled Protein.
  • Make some cauliflower rice by following the steps above. Put it in a bowl. Top it with your choice of grilled protein, like chicken, steak, or shrimp. Add some sliced avocado, salsa, and a dollop of sour cream. It is like a burrito bowl without the rice.
• Dinner: Herb Roasted Chicken with Root Vegetables.
  • Place a whole chicken or chicken pieces in a roasting pan. Rub it with olive oil, salt, pepper, and herbs like rosemary and thyme. Surround the chicken with low carb vegetables like radishes, turnips, and chunks of celery root. These vegetables get soft and sweet when roasted. Roast until the chicken is cooked through.
• Snack: Ham and Cheese Egg Cups.
  • These are like the egg muffins, but with a ham cup. Press a slice of ham into each cup of a muffin tin. Crack an egg into each ham cup. Sprinkle with cheese and bake until the eggs are set.

Day 13

• Breakfast: Low Carb Smoothie.
  • In a blender, combine one scoop of low carb protein powder, one cup of unsweetened almond milk, a handful of spinach, one tablespoon of peanut butter or almond butter, and a few ice cubes. Blend until smooth. It is a quick and easy breakfast on the go.
• Lunch: Tuna Salad Stuffed Bell Peppers.
  • Mix one can of drained tuna with mayonnaise, chopped celery, and chopped red onion. Cut a bell pepper in half and scoop out the seeds. Fill each pepper half with the tuna salad. It is a crunchy and colorful lunch.
• Dinner: Seared Ahi Tuna Asian Bowl.
  • Buy sushi grade ahi tuna steaks. Coat them in sesame seeds. Sear them in a very hot pan for just 1 to 2 minutes per side. The inside should stay rare. Slice the tuna thinly. Serve it over cauliflower rice with sliced cucumber, avocado, and a drizzle of coconut aminos mixed with a little rice vinegar.
• Snack: Protein Mousse.
  • In a bowl, mix one scoop of chocolate or vanilla protein powder with a few tablespoons of heavy cream or cream cheese. Add a tiny bit of water and stir vigorously until it becomes light and fluffy like mousse. It is a great sweet snack.

Day 14

• Breakfast: Cottage Cheese with Toppings.
  • Put one cup of cottage cheese in a bowl. You can go sweet or savory. For sweet, add a few berries and a sprinkle of cinnamon. For savory, add salt, pepper, and chopped chives.
• Lunch: Egg Salad Lettuce Wraps.
  • Chop up some hard boiled eggs. Mix them with mayonnaise, a little bit of mustard, and some chopped celery or onion. Scoop the egg salad into large lettuce leaves and wrap them up.
• Dinner: Chinese Chicken Curry.
  • This is a fragrant and flavorful dish. Sauté chopped onion, garlic, and ginger in a pot. Add chicken pieces and brown them. Stir in curry powder and a little turmeric. Add a can of coconut milk and some chicken broth. Simmer until the chicken is cooked and the sauce thickens. Serve it with cauliflower rice.
• Snack: Cottage Cheese Bark.
  • This is a fun and trendy snack. Line a small baking sheet with parchment paper. Spread cottage cheese in a thin, even layer. Top it with things like crushed nuts, a few berries, or a sprinkle of cinnamon. Freeze it until it is solid. Then, break it into pieces like bark.

Week 3

You are halfway there. Keep up the great work. Week 3 has some fun and different meals.

Day 15

• Breakfast: Crustless Quiche Lorraine.
  • This is a quiche without the crust. Whisk together 6 eggs and 1 cup of heavy cream. Stir in cooked bacon pieces, shredded Swiss cheese, and a pinch of nutmeg. Pour into a greased pie plate. Bake at 375 degrees Fahrenheit for 30 to 40 minutes, until set and golden.
• Lunch: Leftover Chinese Chicken Curry.
  • Enjoy the delicious leftovers from last night’s dinner.
• Dinner: Steak and Eggs.
  • This classic meal is perfect for dinner. Season a steak with salt and pepper. Pan sear it or grill it to your liking. In the same pan, fry a couple of eggs. Serve the steak and eggs together. Add a side of sautéed mushrooms or spinach.
• Snack: Savory Fat Bombs.
  • Mix together cream cheese, shredded cheddar cheese, and crumbled cooked bacon. Roll the mixture into small balls. You can roll them in chopped nuts or more bacon. Keep them in the fridge.

Day 16

• Breakfast: Leftover Steak and Eggs.
  • If you have any steak and eggs left from last night, enjoy them for a quick and hearty breakfast.
• Lunch: Chopped Power Salad with Chicken.
  • Chop up a variety of vegetables very small. Use things like cucumber, bell pepper, red onion, tomatoes, and avocado. Add chopped cooked chicken. Toss everything together with a simple vinaigrette. Because everything is chopped small, you get a little bit of everything in every bite.
• Dinner: Denver Omelette.
  • This is a classic omelette filled with ham, bell peppers, onions, and cheese. Whisk 3 eggs and pour them into a hot, buttered skillet. Let them set. Sprinkle the fillings on one half, then fold the other half over. Cook until the cheese melts.
• Snack: Smoked Salmon Breakfast Bowl.
  • This snack is like a mini meal. Put some smoked salmon pieces in a bowl. Add a dollop of cream cheese or Greek yogurt. Sprinkle with capers and red onion.

Day 17

• Breakfast: Shakshuka.
  • This is a dish of eggs poached in a spicy tomato sauce. Sauté an onion and a bell pepper in a large skillet. Add minced garlic and spices like cumin, paprika, and cayenne. Pour in a can of crushed tomatoes. Let it simmer. Use a spoon to make wells in the sauce and crack eggs into them. Cover the pan and cook until the egg whites are set.
• Lunch: Leftover Denver Omelette.
  • A cold omelette can be a great lunch. Or you can reheat it gently.
• Dinner: Breakfast Tacos with Egg and Chorizo.
  • Cook chorizo sausage in a pan, breaking it up with a spoon. In another pan, scramble some eggs. Warm some low carb tortillas. Fill the tortillas with the chorizo and eggs. Top with salsa, avocado, and maybe some cotija cheese.
• Snack: Prosciutto Wrapped Asparagus with Poached Eggs.
  • Wrap a few asparagus spears with a slice of prosciutto. Roast them in the oven until the asparagus is tender. While they roast, poach an egg. Put the asparagus on a plate and top with the poached egg. The yolk makes a delicious sauce.

Day 18

• Breakfast: Leftover Breakfast Tacos.
  • Enjoy the tasty breakfast tacos you made yesterday.
• Lunch: Tuna Salad.
  • Go back to the basics. Mix a can of drained tuna with mayonnaise, chopped celery, and a little relish (make sure it’s sugar free). You can eat it with celery sticks or spoon it into lettuce wraps.
• Dinner: Frittata with Asparagus, Goat Cheese, and Prosciutto.
  • A frittata is like a baked omelet. Sauté chopped asparagus in an oven safe skillet. Whisk 8 eggs with salt, pepper, and a little milk. Pour the eggs over the asparagus. Crumble goat cheese on top and add pieces of prosciutto. Cook on the stove for a few minutes until the edges set, then transfer the skillet to the oven and bake at 375 degrees Fahrenheit until the center is firm.
• Snack: Leftover Steak and Egg Hash.
  • Chop up any leftover steak and sauté it in a pan with some chopped onions and bell peppers. You can even add some cauliflower rice. Top it with a fried egg.

Day 19

• Breakfast: Huevos Rancheros.
  • This is a Mexican inspired breakfast. Fry a couple of eggs. Warm some low carb tortillas. Serve the eggs on the tortillas with a spoonful of salsa, some sliced avocado, and a sprinkle of cheese.
• Lunch: Leftover Frittata.
  • A slice of cold frittata is perfect for lunch. It is filling and easy to pack.
• Dinner: Savory Crepes with Ham and Cheese.
  • Make low carb crepes using almond flour or a specific low carb crepe recipe. Fill them with sliced ham and shredded cheese. Roll them up and place them in a baking dish. Pour a little heavy cream over the top and bake until bubbly and hot.
• Snack: Sardine and Avocado Toast.
  • Toast a slice of low carb bread. Mash half an avocado on the toast. Top with sardines (drained) and a squeeze of lemon juice. Sardines are very healthy and full of protein and good fats.

Day 20

• Breakfast: Savory Cottage Cheese Bowl.
  • Put cottage cheese in a bowl. Top it with sliced cucumber, cherry tomatoes, a sprinkle of everything bagel seasoning, and a drizzle of olive oil.
• Lunch: Chicken Salad Wraps.
  • Make chicken salad by mixing chopped cooked chicken with mayonnaise, chopped grapes (just a few), and walnuts. Scoop it into lettuce wraps or low carb tortillas.
• Dinner: Chicken Liver Pâté with Celery Sticks.
  • Pâté is a fancy word for a smooth, creamy spread made from meat. Sauté some chicken livers with onion and garlic until cooked. Put them in a food processor with butter, salt, and herbs. Blend until very smooth. Chill it in the fridge. Serve it with crunchy celery sticks for dipping.
• Snack: Hard Boiled Eggs.
  • Keep enjoying those easy, protein packed hard boiled eggs.

Day 21

• Breakfast: Peanut Butter and Berry Cottage Cheese Bowl.
  • Put cottage cheese in a bowl. Top it with a spoonful of natural peanut butter and a few fresh berries. The peanut butter and berries add sweetness and flavor.
• Lunch: Leftover Chicken Liver Pâté.
  • Enjoy the rest of your pâté with more celery sticks or cucumber slices.
• Dinner: Repeat a Favorite Dinner.
  • Think back over the last three weeks. What was your favorite dinner? Make it again tonight. You deserve it.
• Snack: Mixed Nuts.
  • A small handful of your favorite mixed nuts is always a good choice.

Week 4

This is your final week. You are almost at the finish line. Keep going strong.

Day 22

• Breakfast: Tropical Greek Yogurt Bowl.
  • Put Greek yogurt in a bowl. Top it with a few pieces of unsweetened coconut, a few chopped macadamia nuts, and a small amount of diced mango or pineapple. A little bit of tropical fruit adds a fun flavor.
• Lunch: Egg Salad.
  • Enjoy a simple and satisfying egg salad. You can have it with lettuce wraps or just eat it with a spoon.
• Dinner: Repeat a Favorite Dinner.
  • Pick another favorite dinner from the past few weeks.
• Snack: Beef Jerky (No Added Sugar).
  • Grab a stick of your favorite sugar free beef jerky.

Day 23

• Breakfast: Pesto and Pine Nut Cottage Cheese Bowl.
  • Put cottage cheese in a bowl. Top it with a spoonful of pesto sauce and a sprinkle of pine nuts. It is a savory and delicious breakfast.
• Lunch: Leftover Dinner.
  • Enjoy the leftovers from last night’s dinner.
• Dinner: Repeat a Favorite Dinner.
  • Pick another favorite dinner.
• Snack: Greek Yogurt.
  • A small container of Greek yogurt is a quick and easy snack.

Day 24

• Breakfast: Chocolate Almond Greek Yogurt Bowl.
  • Mix a spoonful of unsweetened cocoa powder into your Greek yogurt. Add a low carb sweetener if you like it sweet. Top with sliced almonds.
• Lunch: Leftover Dinner.
  • Leftovers make lunch so easy.
• Dinner: Repeat a Favorite Dinner.
  • Keep enjoying your favorite meals.
• Snack: Cottage Cheese.
  • A simple half cup of cottage cheese.

Day 25

• Breakfast: Everything Bagel Cottage Cheese Bowl.
  • Put cottage cheese in a bowl. Sprinkle it generously with “everything bagel” seasoning. This seasoning has sesame seeds, poppy seeds, dried garlic, and dried onion. It adds a ton of flavor.
• Lunch: Leftover Dinner.
  • Another easy leftover lunch.
• Dinner: Repeat a Favorite Dinner.
  • You are getting good at this.
• Snack: Edamame.
  • Enjoy a bowl of steamed, salted edamame.

Day 26

• Breakfast: Almond Flour Pancakes.
  • Find a good low carb pancake recipe using almond flour. They are fluffy and satisfying. Top them with a little butter and sugar free syrup.
• Lunch: Leftover Dinner.
  • Leftovers are your best friend this week.
• Dinner: Repeat a Favorite Dinner.
  • One more favorite meal.
• Snack: Roasted Chickpeas.
  • Enjoy the crunchy, savory snack.

Day 27

• Breakfast: Coconut Flour Waffles.
  • Make low carb waffles using coconut flour. They are light and have a hint of coconut flavor. Top them with a few berries and whipped cream.
• Lunch: Leftover Dinner.
  • You know the drill.
• Dinner: Repeat a Favorite Dinner.
  • Pick another favorite.
• Snack: Cheese Crisps.
  • Crunchy, cheesy, and delicious.

Day 28

• Breakfast: Protein Crepes.
  • Make thin crepes using a low carb crepe recipe that includes protein powder. Fill them with a little whipped cream cheese and a few berries.
• Lunch: Leftover Dinner.
  • Leftovers make this week so simple.
• Dinner: Repeat a Favorite Dinner.
  • Enjoy another meal you have loved.
• Snack: Salami Chips.
  • Crispy, salty, and perfect for snacking.

Day 29

• Breakfast: Savory Chaffles.
  • Chaffles are waffles made with cheese and eggs. Mix one beaten egg with 1/2 cup of shredded mozzarella cheese. Pour it into a mini waffle maker and cook until crispy. These are savory and delicious. You can top them with things like cream cheese or a fried egg.
• Lunch: Leftover Dinner.
  • Keep clearing out that fridge.
• Dinner: Repeat a Favorite Dinner.
  • One last favorite dinner pick.
• Snack: Bacon Guac Bombs.
  • Enjoy these tasty little fat bombs.

Day 30

• Breakfast: Cinnamon Roll Chaffles.
  • Make a chaffle, but this time add a little cinnamon and a low carb sweetener to the batter. After it cooks, top it with a “cream cheese frosting” made from cream cheese, butter, and a low carb sweetener. It tastes just like a cinnamon roll.
• Lunch: Leftover Dinner.
  • Finish up those leftovers.
• Dinner: Celebrate Your Success!
  • Think back over the last 30 days. What was your absolute favorite meal? The one you would want to eat again and again? Make that meal tonight. You have worked hard and you deserve to celebrate.
• Snack: Ham and Cheese Egg Cups.
  • Enjoy one of your favorite snacks from the month.

Conclusion

Wow. You did it. You completed the 30 day low carb, high protein meal plan. That is a big accomplishment. Give yourself a pat on the back.

By now, you have probably noticed some changes. Maybe you have more energy. Maybe you feel less hungry between meals. Maybe you have learned that healthy food can be delicious and fun to make. You have also built a collection of go to recipes that you can use for years to come.

Remember, this does not have to be the end. You can keep using these meals. You can mix and match them. You can try new low carb recipes. The most important thing is to keep listening to your body. Keep giving it the healthy, whole foods it needs to feel its best.

Enjoy the journey of cooking and eating food that makes you strong and healthy. You have built great habits over these 30 days. Now, keep them going