What can I eat for seven days on a high-protein low-carb meal plan?
Build each meal around one clear protein source, repeat ingredients across the week and keep most carbohydrates in vegetables, berries and plain dairy. This example provides roughly 110 to 135 grams of protein and stays below about 100 grams of carbohydrate per day before optional additions.
Key takeaways
- The plan provides roughly 110 to 135 g of protein and stays below about 100 g of carbohydrate per day before optional additions.
- It is low-carb, not ketogenic, and keeps vegetables, berries and plain dairy in the week.
- Repeating chicken, turkey, yoghurt and vegetables cuts both preparation time and food waste.
- Protein can support weight loss, but portions and total energy still decide whether a calorie deficit exists.
- The daily totals are examples rather than personal targets, so portions should be adjusted to your own needs.
Most seven-day meal plans fail on day three. They ask you to buy thirty ingredients, cook a different recipe at every meal and live on food you would never normally choose.
This plan takes the opposite approach. It uses a short shopping list, repeats ingredients deliberately and gives every main meal a clear protein anchor. The days provide roughly 110 to 135 g of protein and stay below about 100 g of carbohydrate before optional additions. Those are estimates, not a prescription. Your own protein and energy needs depend on your body, activity and goal.
This is low-carb, not ketogenic. There is no single scientific definition of a low-carbohydrate diet. Many studies use less than 130 g a day, while others use less than 100 g.1 This plan keeps vegetables, berries and some dairy in the day because lowering carbohydrates does not require removing every useful source of fibre.
The seven-day plan at a glance
| Day | Breakfast | Lunch | Dinner | Snack | Protein | Carbs |
|---|---|---|---|---|---|---|
| 1 | Greek yoghurt, berries and chia | Chicken avocado salad | Salmon and broccoli | Cottage cheese | 130 g | 70 g |
| 2 | Eggs, egg whites and spinach | Turkey lettuce cups | Beef vegetable stir-fry | Almonds | 120 g | 65 g |
| 3 | Cottage cheese breakfast bowl | Tuna cucumber boats | Chicken tray bake | Greek yoghurt | 125 g | 75 g |
| 4 | Protein berry smoothie | Leftover chicken salad | Pork chop and green beans | Two boiled eggs | 120 g | 70 g |
| 5 | Mushroom and cheese omelette | Salmon salad bowl | Turkey meatballs and courgette | Cottage cheese | 125 g | 80 g |
| 6 | Greek yoghurt and walnuts | Turkey meatball bowl | Steak, cauliflower and salad | Protein shake | 135 g | 70 g |
| 7 | Eggs with smoked salmon | Chicken lettuce bowl | White fish, ratatouille and feta | Greek yoghurt | 120 g | 85 g |
The totals are rounded estimates based on common food-composition values. Brands, cuts, cooking methods and portion sizes will move them. Use the protein figure on the package when one is available.
| Daily range | What supplies it | |
|---|---|---|
| Protein | 110 to 135 g | A clear protein source at every meal |
| Carbohydrate | 65 to 85 g | Mostly vegetables, berries and plain dairy |
| Preparation | About one hour in advance | Repeated chicken, turkey, vegetables and dressing |
Day 1: chicken, salmon and Greek yoghurt
Breakfast: Greek yoghurt bowl. Mix 250 g plain Greek yoghurt with 100 g berries and 1 tablespoon chia seeds. Choose an unsweetened yoghurt with about 9 to 10 g of protein per 100 g.
Lunch: Chicken avocado salad. Add 150 g cooked chicken breast to mixed leaves, cucumber, tomatoes and half an avocado. Dress with lemon and 1 tablespoon olive oil.
Dinner: Salmon and broccoli. Roast 170 g salmon with a large tray of broccoli and courgette. Season with garlic, lemon and black pepper.
Snack: 150 g cottage cheese with cucumber or celery.
Estimated daily total: about 130 g protein and 70 g carbohydrate.
Day 2: eggs, turkey and beef
Breakfast: Eggs, egg whites and spinach. Scramble two whole eggs and 150 g egg whites with spinach and mushrooms.
Lunch: Turkey lettuce cups. Spoon 150 g cooked turkey mince into crisp lettuce leaves with shredded cabbage, cucumber and a yoghurt-lime dressing.
Dinner: Beef vegetable stir-fry. Cook 150 g lean beef strips with peppers, mushrooms and green beans. Use reduced-sodium soy sauce and serve without rice, or add a small portion if your carbohydrate target allows.
Snack: a 30 g handful of almonds. Nuts contribute some protein, but the turkey and beef do most of the work today.
Estimated daily total: about 120 g protein and 65 g carbohydrate.
Day 3: cottage cheese, tuna and chicken
Breakfast: Cottage cheese breakfast bowl. Top 250 g cottage cheese with berries, cinnamon and 15 g chopped walnuts.
Lunch: Tuna cucumber boats. Mix one large can of drained tuna with Greek yoghurt, mustard and herbs. Spoon it into halved cucumbers and serve with tomatoes.
Dinner: Chicken tray bake. Roast 170 g chicken breast or skinless thigh with cauliflower, peppers and courgette. Cook enough chicken for tomorrow's lunch.
Snack: 170 g plain Greek yoghurt.
Estimated daily total: about 125 g protein and 75 g carbohydrate.
Day 4: smoothie, leftover chicken and pork
Breakfast: Protein berry smoothie. Blend one scoop of protein powder with 250 ml unsweetened soy milk, 100 g frozen berries, spinach and ice. Check the label because powders vary widely.
Lunch: Leftover chicken salad. Use 150 g cooked chicken from day 3 with leaves, tomatoes, cucumber and half an avocado.
Dinner: Pork chop and green beans. Serve a 170 g lean pork chop with green beans and mashed cauliflower.
Snack: two boiled eggs.
Estimated daily total: about 120 g protein and 70 g carbohydrate.
Day 5: omelette, salmon and turkey meatballs
Breakfast: Mushroom and cheese omelette. Cook three eggs with mushrooms, spinach and 30 g grated cheese.
Lunch: Salmon salad bowl. Add one can of salmon to leaves, cucumber and tomatoes with a yoghurt-herb dressing.
Dinner: Turkey meatballs and courgette. Make meatballs from 180 g lean turkey mince. Serve with spiralised courgette and a no-added-sugar tomato sauce. Cook a second portion for tomorrow.
Snack: 150 g cottage cheese with pepper and herbs.
Estimated daily total: about 125 g protein and 80 g carbohydrate.
Day 6: yoghurt, turkey and steak
Breakfast: Greek yoghurt and walnuts. Top 250 g plain Greek yoghurt with 20 g walnuts and a small portion of berries.
Lunch: Leftover turkey meatball bowl. Serve the turkey meatballs from day 5 with salad leaves, cucumber, tomatoes and yoghurt dressing.
Dinner: Steak, cauliflower and salad. Serve 170 g lean steak with roasted cauliflower and a large green salad.
Snack: one scoop of protein powder mixed with water or unsweetened milk.
Estimated daily total: about 135 g protein and 70 g carbohydrate.
Day 7: eggs, chicken and white fish
Breakfast: Eggs with smoked salmon. Cook three eggs with 75 g smoked salmon and tomatoes.
Lunch: Chicken lettuce bowl. Combine 150 g chicken with lettuce, cabbage, cucumber, half an avocado and lime.
Dinner: White fish, ratatouille and feta. Serve 180 g cod or another white fish with aubergine, courgette, peppers and tomatoes, finished with 30 g feta.
Snack: 170 g plain Greek yoghurt.
Estimated daily total: about 120 g protein and 85 g carbohydrate.
The one-hour meal prep
You do not need to prepare twenty-eight boxes on Sunday. Prepare the ingredients that remove friction:
- Roast two trays of vegetables: broccoli, cauliflower, courgette, peppers and mushrooms.
- Cook four portions of chicken and refrigerate or freeze what you will not eat within a few days.
- Make two portions of turkey meatballs.
- Boil four eggs.
- Wash the salad leaves and chop the cucumbers.
- Mix a jar of dressing from Greek yoghurt, lemon, herbs and pepper.
Fish, steak, eggs and yoghurt are quicker made or assembled on the day. Repeating the same ingredients is intentional. The easiest meal plan to follow is one that leaves very little unused food at the end of the week.
Shopping list for one adult
Protein foods
- Chicken breast or skinless thigh, about 750 g
- Salmon fillet, about 170 g
- Canned salmon, 1 can
- White fish, about 180 g
- Lean turkey mince, about 500 g
- Lean beef strips, about 150 g
- Lean steak, about 170 g
- Lean pork chop, about 170 g
- Tuna, 1 large can
- Eggs, 12
- Liquid egg whites, 1 small carton
- Plain Greek yoghurt, about 1.5 kg
- Cottage cheese, about 600 g
- Protein powder, 2 servings
- Unsweetened soy milk, 1 carton
- Cheese or feta, about 100 g
Vegetables, fruit and fats
- Mixed salad leaves, 3 large bags or heads
- Spinach, 1 large bag
- Broccoli, 2 heads
- Cauliflower, 2 heads
- Courgettes, 6
- Cucumbers, 4
- Tomatoes, 8 to 10
- Peppers, 4
- Mushrooms, 500 g
- Green beans, 500 g
- Aubergine, 1
- Cabbage, 1 small head
- Avocados, 3
- Berries, about 500 g
- Lemons or limes, 4
- Walnuts or almonds, 150 g
- Chia seeds, olive oil, mustard, herbs and spices
- Reduced-sodium soy sauce
- No-added-sugar tomato sauce
This plan is general reference material. Use the high-protein foods list if you need to swap an ingredient. If a health condition or medication changes what you can eat, set the plan with your clinician or dietitian.
1: Chacón V, Cara KC, Chung M, Wallace TC. “Defining low-carb in the scientific literature: a scoping review of clinical studies.” Critical Reviews in Food Science and Nutrition. 2025.
More questions about Protein in food
How much protein is in this seven-day plan?
The example days provide roughly 110 to 135 grams. These are estimates rather than exact promises because brands, portions and cooking methods change the numbers. Calculate your own target, then scale the main protein portions up or down.
How many carbs are in this meal plan?
The days are designed to remain below roughly 100 grams before optional additions. The scientific literature does not use one universal low-carb threshold; definitions commonly fall below 100 to 130 grams per day.
Can I save this seven-day high-protein meal plan as a PDF?
Yes. Open your browser's print menu and choose Save as PDF. The seven-day table and shopping list are part of the page, so you can keep a copy without a separate download.
Is this meal plan suitable for vegetarians?
Not as written. Several meals rely on poultry, fish and meat. A vegetarian plan needs deliberate substitutions with eggs, dairy, tofu, tempeh, seitan and legumes, and it will usually have a different carbohydrate profile.
Is this a high-protein meal plan for weight loss?
It can provide the structure for one, but the food list does not create a calorie deficit by itself. Olive oil, avocado, nuts, cheese and salmon are nutritious and energy-dense, so portions still matter. There is no separate plan every woman needs: adjust the portions to your body, activity, health and goal rather than copying a lower target because a plan says female.
How can I adjust the meal plan?
For more protein, increase the chicken, fish, yoghurt or cottage cheese, or add a shake. For more carbohydrate, add oats, beans, fruit, potatoes, rice or whole-grain bread. For fewer calories, measure oils, nuts, cheese and avocado first. If you are hungry, add non-starchy vegetables and reconsider whether the plan is too restrictive.
Who should not use a generic high-protein low-carb meal plan?
Use a clinician or dietitian to set your intake if you have kidney disease, have been told to restrict protein, are pregnant, are under 18, have an eating disorder or need a medically prescribed diet. If you take diabetes medication, discuss a substantial carbohydrate reduction with the clinician managing it.
References
- Defining low-carb in the scientific literature: a scoping review of clinical studies
- Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials
- The role of protein in weight loss and maintenance
- Healthy Eating for Adults with Chronic Kidney Disease
