7 Day Easy, Low Carb, High Protein Meal Plan

Starting a new way of eating can feel like a big job. You might wonder what to cook for breakfast, lunch, and dinner. It can be stressful. But a good plan makes everything simple. This 7 day meal plan is here to help you.

This plan is low in carbs and high in protein. Carbs are in foods like bread, pasta, rice, and sugary snacks. When you eat fewer carbs, your body learns to burn fat for energy instead of sugar. Protein is in foods like meat, fish, eggs, and cheese. Protein helps you feel full and strong.

Following this plan for just one week can show you how good healthy food can taste. You will not feel hungry. You will have energy all day long. And you will learn that eating healthy does not have to be hard or boring.

Each day in this plan gives you ideas for breakfast, lunch, dinner, and a snack. All the meals are easy to make. They use simple ingredients you can find at any grocery store. You can swap meals if you want. The most important thing is to have fun and enjoy the food.

Here is your complete 7 day easy, low carb, high protein meal plan.

Day 1

Today is all about getting started with simple, classic meals. These are dishes that are easy to make and taste great.

Breakfast: Classic Scrambled Eggs with Smoked Salmon and Spinach

This breakfast looks fancy, but it is very simple. The eggs are soft and fluffy. The salmon is salty and smoky. The spinach adds a healthy touch.

To make it, crack 2 or 3 eggs into a bowl. Use a fork to mix the yolks and whites together until they are one color.
Put a small pan on the stove over medium heat. Add a small pat of butter. Let it melt.
Pour the eggs into the pan. Let them sit for a few seconds. Then use a spatula to gently push the eggs around the pan. Keep pushing them until they are cooked but still soft. This takes about 2 to 3 minutes.
When the eggs are almost done, add a handful of fresh spinach. Stir it around until it gets soft and wilted.
Put the eggs and spinach on a plate. Put a few slices of smoked salmon on the side. You can eat the salmon with the eggs. It is a perfect match.

Lunch: Grilled Chicken Salad with Avocado and Ranch Dressing

This salad is a meal, not just a side dish. It has protein from the chicken, healthy fats from the avocado, and a creamy dressing.

Start with a bed of lettuce in a big bowl. You can use romaine, spring mix, or whatever you like.
Take some cooked chicken breast. You can grill it yourself or use leftover chicken from another meal. Cut the chicken into bite sized pieces and put it on the lettuce.
Cut an avocado in half. Take out the big seed. Use a spoon to scoop out the green flesh. Slice it or cut it into chunks. Put it on the salad.
Drizzle your favorite ranch dressing over the top. Check the label to make sure it is low in carbs. Some dressings have added sugar.
Toss everything together gently and enjoy.

Dinner: Cheesy Keto Chicken Parmesan

This is a low carb version of a classic Italian dish. Instead of breadcrumbs, we use almond flour and cheese to make a crispy coating.

Take a chicken breast and place it between two pieces of plastic wrap. Use a rolling pin or a heavy pan to pound it until it is flat and even. This helps it cook faster.
On a plate, mix together some almond flour and grated parmesan cheese. Add a little salt and pepper.
Crack an egg in a shallow bowl and beat it with a fork.
Dip the flattened chicken first in the egg, then in the almond flour mixture. Press the coating onto the chicken so it sticks.
Heat some oil in a pan over medium high heat. Place the chicken in the pan. Cook for about 4 to 5 minutes on each side, until it is golden brown and cooked through.
Pour a little sugar free tomato sauce over the chicken. Sprinkle a lot of shredded mozzarella cheese on top.
You can put a lid on the pan to melt the cheese, or put the pan under the broiler in your oven for a minute or two. Be careful not to burn it.
Serve hot. The cheese will be melted and bubbly.

Snack: Handful of Mixed Nuts

Nuts are a perfect low carb snack. They have protein and healthy fats.

Take a small handful of almonds, walnuts, or pecans.
Put them in a small bowl.
Eat them slowly and enjoy the crunch. Remember, nuts are healthy but they have a lot of calories, so do not eat too many.

Day 2

Today we add some variety with a no cook breakfast and a fancy but easy dinner.

Breakfast: Greek Yogurt Bowl with Berries and Nuts

This breakfast takes only one minute to make. No cooking required.

Get a bowl and put one cup of plain Greek yogurt in it. Greek yogurt is very thick and has twice the protein of regular yogurt.
Add a small handful of fresh berries. Blueberries, strawberries, or raspberries are all great choices.
Sprinkle some chopped nuts on top for crunch. Walnuts or almonds work well.
If you want a little sweetness, you can add a tiny sprinkle of cinnamon. That is it. Grab a spoon and eat.

Lunch: Salmon Stuffed Avocados

This lunch is fun to eat and looks very pretty. The creamy avocado is the perfect bowl for the savory salmon salad.

Cut an avocado in half lengthwise, all the way around the big seed in the middle. Twist the two halves to separate them. Take out the seed with a spoon.
Open a can of salmon and drain out the liquid. Put the salmon in a small bowl.
Add a spoonful of mayonnaise to the salmon. Add a little bit of chopped celery for crunch. Mix it all together with a fork.
Use a spoon to scoop the salmon mixture into the hole where the seed used to be in each avocado half. Pile it high.
You can sprinkle a little salt and pepper on top and eat it right away with a spoon.

Dinner: Herb Crusted Lamb Chops with Roasted Asparagus

Lamb chops feel like a special meal, but they are actually very quick to cook. The herbs make them taste amazing.

Take your lamb chops and rub them with a little olive oil. Sprinkle them with salt, pepper, and chopped fresh herbs. Rosemary and thyme are perfect for lamb.
Put a pan on the stove over medium high heat. When it is hot, place the lamb chops in the pan. Cook for 3 to 5 minutes on each side. This will cook them to medium. Cook them less if you like them more rare, and more if you like them well done.
While the lamb cooks, get your asparagus ready. Snap off the woody ends at the bottom of each spear. They will break naturally where the tender part starts.
Put the asparagus on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss them with your hands to coat them.
Put them in the oven at 400 degrees Fahrenheit. Roast for about 10 minutes, until they are bright green and a little tender.
Let the lamb chops rest for a few minutes before eating. Serve them with the roasted asparagus.

Snack: Hard Boiled Eggs

Hard boiled eggs are the perfect snack to have ready in your fridge.

To make them, put eggs in a pot and cover them with cold water.
Put the pot on the stove and bring the water to a boil.
Once it is boiling, turn off the heat, put a lid on the pot, and let it sit for 10 to 12 minutes.
Drain the hot water and fill the pot with cold water and ice to cool the eggs down.
Peel one or two eggs and sprinkle them with a little salt and pepper for a quick, protein packed snack.

Day 3

Today we make some things ahead of time and enjoy a taste of Asia.

Breakfast: Cheesy Egg Muffins

These are like little omelets you can bake in a muffin tin. Make a batch on Sunday and eat them all week.

Turn your oven on to 375 degrees Fahrenheit.
Get a muffin tin and spray the cups with cooking oil so the eggs do not stick.
In a large bowl, crack 6 eggs. Use a whisk to mix them until the yolks and whites are combined.
Add your favorite mix ins. Cooked sausage or bacon crumbles are great. Chopped bell peppers and onions add flavor. And do not forget lots of shredded cheese.
Pour the egg mixture evenly into the muffin cups. Fill each cup about 3/4 of the way full.
Bake for 20 to 25 minutes, until the muffins are puffed up and firm.
Let them cool for a few minutes before taking them out of the tin. Eat 2 or 3 for breakfast.

Lunch: Creamy Pesto Chicken Salad Lettuce Wraps

This is a fun twist on chicken salad. The pesto gives it a fresh, herby flavor.

Take some cooked chicken and chop it into small pieces.
Put the chicken in a bowl. Add a few spoonfuls of pesto sauce and one spoonful of mayonnaise. Mix everything together.
Take large, sturdy lettuce leaves. Romaine or butter lettuce work best.
Spoon the chicken salad into the center of each lettuce leaf.
Fold up the sides and eat them like a taco or a wrap.

Dinner: Teriyaki Salmon with Bok Choy

This meal is full of flavor and cooks very fast. Bok choy is a healthy green vegetable that is perfect with salmon.

Make a quick low carb teriyaki sauce. In a small bowl, mix together some coconut aminos (or gluten free soy sauce), a little grated ginger, a minced clove of garlic, and a low carb sweetener if you have it.
Place salmon fillets in a baking dish. Pour the sauce over them.
Bake the salmon in the oven at 375 degrees Fahrenheit for about 12 to 15 minutes, until it flakes easily with a fork.
While the salmon bakes, prepare the bok choy. Cut each head of bok choy in half lengthwise. Rinse them well to remove any dirt.
Heat a little oil in a large pan or wok. Place the bok choy cut side down in the pan. Cook for 2 to 3 minutes until it starts to brown.
Flip the bok choy over and add a splash of water to the pan. Put a lid on and let it steam for another 2 to 3 minutes until it is tender.
Serve the salmon with the bok choy on the side.

Snack: Mozzarella Cheese Stick

This is the easiest snack ever.

Take a mozzarella cheese stick out of the fridge.
Peel off the plastic wrapper.
Eat it. It is pure protein and creamy deliciousness.

Day 4

Today we have fun with avocados and spicy chicken.

Breakfast: Avocado Boats with Baked Eggs

This is a fun and tasty way to eat eggs. The avocado gets soft and warm in the oven.

Turn your oven on to 425 degrees Fahrenheit.
Cut an avocado in half and take out the big seed.
Use a spoon to scoop out a little bit of the avocado flesh from the center. This makes the hole bigger so the egg will fit.
Place the avocado halves in a small baking dish. You might need to balance them so they do not tip over.
Carefully crack an egg into each avocado half. Try to get the yolk in the hole.
Sprinkle the eggs with salt and pepper.
Bake for about 15 minutes. The egg whites should be set and the yolk can be a little runny or firm, depending on what you like.
Let them cool for a minute before eating. Be careful, the avocado will be hot.

Lunch: Buffalo Pulled Chicken

This chicken is spicy, tangy, and so easy to make. You can make it in a slow cooker or in a pot on the stove.

Place chicken breasts in your slow cooker.
Pour a bottle of sugar free buffalo sauce over the chicken. Make sure the sauce has no added sugar.
Cook on low for 6 to 8 hours, or on high for 3 to 4 hours.
When the chicken is very tender, use two forks to shred it right in the slow cooker. Mix the shredded chicken with the sauce.
Serve the buffalo chicken on its own, or with celery sticks for dipping. The celery adds a nice crunch.

Dinner: Zucchini Beef Moussaka

Moussaka is a Greek casserole. This version uses zucchini instead of potatoes to keep it low carb.

Slice a few zucchinis lengthwise into long, thin strips. You want them to be about 1/4 inch thick.
In a large pan, brown some ground beef with a chopped onion and some minced garlic. Drain off any extra fat. Add salt, pepper, and a little cinnamon. Cinnamon is a secret ingredient in many Greek meat dishes.
In a bowl, mix together some Greek yogurt, an egg, and some crumbled feta cheese. This will be the top layer.
In a baking dish, make a layer of zucchini slices. Top with half the meat mixture. Add another layer of zucchini, then the rest of the meat. Finish with a final layer of zucchini.
Pour the yogurt and feta mixture over the top and spread it out evenly.
Bake at 375 degrees Fahrenheit for about 40 minutes, until the top is golden and the casserole is bubbly.

Snack: Beef Jerky (No Added Sugar)

Beef jerky is a great high protein snack. But you have to read the label.

Look for beef jerky that says “no sugar added” on the package. Many brands have a lot of sugar.
A few pieces of jerky will give you a big protein boost and keep you full until your next meal.

Day 5

Today we have a breakfast burrito and a one pot dinner.

Breakfast: Low Carb Breakfast Burrito

You can still have burritos on a low carb plan. You just need the right tortilla.

Buy some low carb tortillas at the store. They are made with extra fiber and have fewer carbs.
Scramble 2 or 3 eggs in a pan.
Cook some breakfast sausage or bacon until it is crispy.
Warm a low carb tortilla in a dry pan or in the microwave.
Put the scrambled eggs and the meat in a line down the center of the tortilla.
Sprinkle some shredded cheese on top.
Fold in the two sides of the tortilla, then roll it up from the bottom. Enjoy.

Lunch: BLT Chicken Salad

This salad has all the flavors of a BLT sandwich, but without the bread.

Chop up some cooked chicken into small pieces.
Cook a few slices of bacon until crispy. Let them cool, then crumble them into small pieces.
Chop up some lettuce and a tomato.
Put everything in a bowl. Add a few spoonfuls of mayonnaise.
Mix it all together. The creamy mayo, salty bacon, and fresh tomato taste amazing together.

Dinner: Chicken and Chorizo Jambalaya

Jambalaya is a spicy rice dish from Louisiana. This version uses cauliflower rice instead of regular rice.

In a large pot or Dutch oven, brown some sliced chicken sausage and some diced chicken breast. Cook until the chicken is no longer pink. Take the meat out of the pot and set it aside.
In the same pot, add some chopped onion, bell pepper, and celery. Cook until they are soft.
Add minced garlic and spices like paprika, cayenne pepper, and dried thyme. Stir and cook for one minute.
Add a can of diced tomatoes. Stir everything together.
Put the meat back in the pot. Add a bag of frozen cauliflower rice. Stir everything together.
Put a lid on the pot and let it simmer for about 10 to 15 minutes, until the cauliflower rice is tender and has absorbed all the flavors.

Snack: Greek Yogurt

A small cup of plain Greek yogurt is a perfect snack.

It is thick and creamy.
It has a lot of protein.
You can eat it plain, or add a pinch of cinnamon for flavor.

Day 6

Today we have a plant based breakfast and a comforting soup.

Breakfast: Tofu Scramble

If you do not eat eggs, this is for you. Tofu scramble looks and tastes a lot like scrambled eggs.

Take a block of firm tofu and drain the water. Use your hands to crumble the tofu into a bowl. It should look like scrambled eggs.
Heat a pan with some oil. Add the crumbled tofu.
Sprinkle in some spices. Turmeric gives it a yellow color. Garlic powder and onion powder add flavor. Add a little salt and pepper.
Cook for about 5 to 7 minutes, stirring often, until the tofu is hot.
Add a handful of fresh spinach at the end and stir until it wilts.
Serve it hot. It is delicious and packed with protein.

Lunch: Creamy Cauliflower Soup

This soup is so creamy and comforting, you will not believe it is healthy.

Chop an onion and a clove of garlic. Sauté them in a large pot with a little butter or oil until they are soft.
Chop a whole head of cauliflower into small florets. Add them to the pot.
Pour in enough chicken or vegetable broth to cover the cauliflower.
Bring it to a boil, then turn down the heat and let it simmer until the cauliflower is very soft. This takes about 15 to 20 minutes.
Use an immersion blender to blend the soup right in the pot until it is completely smooth. If you do not have an immersion blender, carefully transfer the soup to a regular blender in batches.
Stir in some heavy cream or cream cheese. This makes it extra creamy.
Serve the soup hot, topped with crispy bacon bits and some chopped chives.

Dinner: Garlicky Greek Chicken

This chicken is full of bright, fresh flavors from lemon, garlic, and oregano.

In a bowl, mix together the juice of one lemon, 1/4 cup of olive oil, 4 minced garlic cloves, 1 teaspoon of dried oregano, and some salt and pepper.
Add chicken thighs or breasts to the bowl. Turn them to coat them in the marinade. Let them sit for at least 30 minutes. You can even do this the night before.
You can grill the chicken, or bake it in the oven at 375 degrees Fahrenheit until it is cooked through.
Serve the chicken with a big Greek salad. Make the salad with chopped cucumber, tomatoes, red onion, kalamata olives, and feta cheese. Dress it with olive oil, lemon juice, and oregano.

Snack: Cottage Cheese

Cottage cheese is another great high protein snack.

Scoop half a cup of cottage cheese into a bowl.
You can eat it plain. Or you can add a sprinkle of black pepper for a savory snack. Some people like to add a few berries for a sweet treat.

Day 7

You made it to the last day. Congratulations. Today we have a fun breakfast and a fancy dinner.

Breakfast: Chia Seed Pudding

You have to make this the night before, but it is worth it. It tastes like dessert for breakfast.

Get a jar with a lid. Put 3 tablespoons of chia seeds in the jar.
Add 1 cup of unsweetened almond milk or coconut milk.
Add a tiny splash of vanilla extract. If you want it sweet, add a low carb sweetener.
Put the lid on the jar and shake it very hard for about 30 seconds. This is important so the chia seeds do not clump together.
Open the jar and stir it with a spoon to make sure there are no clumps at the bottom.
Put the jar in the fridge. Let it sit for at least 4 hours, or overnight.
In the morning, the chia seeds will have swelled up and the mixture will be thick like pudding.
Top it with a few nuts or a few berries and enjoy.

Lunch: Turkey Taco Lettuce Wraps

These are like tacos, but instead of a shell, you use lettuce. They are fresh, crunchy, and messy in the best way.

Brown some ground turkey in a pan over medium heat. Break it up with a spoon as it cooks.
When the turkey is cooked, add your favorite taco seasoning. Make sure the seasoning packet has no added sugar or fillers. You can also make your own with chili powder, cumin, and garlic powder.
Add a little water to the pan and let it simmer for a few minutes.
Take large, sturdy lettuce leaves. Place them on a plate.
Spoon the hot turkey mixture into the lettuce leaves.
Top with shredded cheese, salsa, and a dollop of sour cream.
Pick them up and eat them like tacos.

Dinner: Feta and Herb Crusted Salmon

This is a simple way to make salmon feel extra special. The feta cheese creates a delicious crust.

In a small bowl, mix together some crumbled feta cheese, some fresh chopped dill, some fresh chopped parsley, and a little bit of lemon zest.
Place salmon fillets on a baking sheet lined with parchment paper.
Press the feta and herb mixture onto the top of each salmon fillet. Pack it on so it sticks.
Bake the salmon in the oven at 400 degrees Fahrenheit for about 12 to 15 minutes. The cooking time depends on how thick your salmon is. It is done when it flakes easily with a fork.
The feta will get a little brown and crusty. It is delicious.

Snack: Edamame

Edamame are young soybeans. They are fun to eat and full of protein.

You can buy edamame frozen, either in the pod or shelled.
If you buy them in the pod, boil or steam them according to the package directions. Then sprinkle them with salt.
To eat them, put the pod in your mouth and use your teeth to squeeze the beans out. Discard the empty pods. It is a fun, interactive snack.

Conclusion

You did it. You completed the 7 day low carb, high protein meal plan. That is a great first step.

Now you have a whole week of delicious meals you can make anytime. You have seen that healthy eating does not have to be boring. You can have scrambled eggs, salads, lamb chops, tacos, and even a pudding that tastes like dessert.

You can use this plan again next week. You can mix and match the meals. You can try the Day 1 breakfast with the Day 4 lunch. There are no rules. The most important thing is to keep giving your body the good fuel it needs.

Enjoy your food. Feel the energy it gives you. And have fun cooking.