Make Me a High-Protein Low-Carb Meal Plan: 7-Day Plan With 150g+ Protein

Protein is the single most important macronutrient for body composition. It preserves muscle during weight loss, increases satiety more than carbs or fat per calorie, has the highest thermic effect of food (20-30% of protein calories are burned during digestion), and supports recovery from training. Combining high protein with reduced carbohydrate intake creates a particularly effective framework for fat loss, muscle retention, and blood sugar stability.

This plan delivers 150 grams or more of protein every day while keeping carbohydrates under 100 grams — all at approximately 1800 calories. That is not keto. It is not zero carb. It is a practical middle ground that works for a wide range of goals.

Who Benefits from High-Protein Low-Carb?

Weight loss

A meta-analysis published in The American Journal of Clinical Nutrition (2020) found that high-protein diets (1.2-1.6 g/kg body weight per day) resulted in greater fat loss and better preservation of lean mass compared to standard protein diets during calorie restriction. The low-carb component reduces insulin levels and increases fat oxidation, while protein prevents the muscle loss that typically accompanies dieting.

Muscle building

For hypertrophy, the International Society of Sports Nutrition recommends 1.6-2.2 g/kg body weight of protein daily. For a 75 kg individual, that is 120-165g per day. This plan consistently exceeds the minimum threshold.

Blood sugar management

Reducing carbohydrate intake from the typical 250-350g per day to under 100g significantly lowers postprandial blood glucose and insulin responses. A 2019 study in Diabetes, Obesity and Metabolism showed that low-carb, high-protein diets improved HbA1c levels and reduced medication needs in people with type 2 diabetes.

Protein Source Bioavailability Scores

Not all protein is absorbed and utilized equally. The Digestible Indispensable Amino Acid Score (DIAAS) is the current gold-standard measure recommended by the FAO. A score above 100 indicates excellent quality.

Protein Source	DIAAS Score	Protein per 100g	Key Advantage
Whole eggs	113	13g	Complete amino profile, leucine-rich
Chicken breast	108	31g	Highest protein density, low fat
Whey protein isolate	109	90g	Fastest absorption, highest leucine
Beef (lean)	111	26g	Iron, B12, creatine, zinc
Salmon	106	20g	Omega-3 EPA/DHA, vitamin D
Greek yogurt (plain)	105	10g	Casein-dominant, probiotics
Cottage cheese	104	11g	Slow-digesting casein
Shrimp	105	24g	Very low fat, high protein density
Turkey breast	107	29g	Lean, tryptophan-rich
Lentils	64	9g (cooked)	High fiber, iron (limit on low-carb)
Tofu (firm)	78	8g	Complete plant protein
Pea protein	82	80g	Best plant isolate for leucine

This plan prioritizes sources with DIAAS scores above 100 to maximize the muscle-protective and satiety benefits of every gram consumed.

The Complete 7-Day High-Protein Low-Carb Meal Plan

Day 1 — Monday

Breakfast: 3 whole eggs scrambled with 2 egg whites, 30g cheddar cheese, and spinach (40g), cooked in butter (1 tsp). Side of 2 slices turkey bacon.

Lunch: Grilled chicken breast (180g) over mixed greens (100g) with cucumber (60g), cherry tomatoes (50g), feta cheese (30g), olive oil dressing (1 tbsp), and 15g sunflower seeds.

Dinner: Pan-seared sirloin steak (170g) with roasted broccoli (120g) tossed in olive oil (1 tsp) and garlic. Side of 60g cooked quinoa.

Snack: Greek yogurt (150g, plain) with 15g almonds.

Nutrient	Amount
Calories	1,798 kcal
Protein	158g
Carbs	62g
Fat	96g
Fiber	12g

Day 2 — Tuesday

Breakfast: Protein smoothie: whey protein isolate (30g), 1 small banana, 1 tbsp peanut butter, unsweetened almond milk (250ml), 1 tbsp ground flaxseed.

Lunch: Tuna salad (2 cans tuna in water, drained, 200g total) mixed with 1 tbsp mayo, celery, Dijon mustard, served in lettuce wraps (large leaves). Side of 1 hard-boiled egg.

Dinner: Baked chicken thighs (180g, boneless, skinless) marinated in soy sauce, garlic, and ginger, with stir-fried zucchini (100g), mushrooms (60g), and bell pepper (60g) in sesame oil (1 tsp).

Snack: Cottage cheese (150g) with cucumber slices and a pinch of black pepper.

Nutrient	Amount
Calories	1,790 kcal
Protein	165g
Carbs	72g
Fat	82g
Fiber	11g

Day 3 — Wednesday

Breakfast: Omelet: 3 eggs with diced ham (50g), bell pepper (40g), onion (20g), 30g mozzarella, cooked in olive oil (1 tsp).

Lunch: Shrimp salad bowl — 150g grilled shrimp, avocado (60g), mixed greens (80g), edamame (60g shelled), cherry tomatoes (40g), lime-cilantro dressing (olive oil 1 tbsp, lime juice).

Dinner: Turkey meatballs (150g ground turkey, 4 meatballs) baked, served with marinara sauce (60ml, low sugar) over spaghetti squash (200g baked). Topped with Parmesan (15g).

Snack: Protein shake: whey protein (30g) mixed with water, and 15g walnuts.

Nutrient	Amount
Calories	1,810 kcal
Protein	162g
Carbs	68g
Fat	92g
Fiber	14g

Day 4 — Thursday

Breakfast: Egg muffin cups (4 — made with eggs, diced chicken sausage 60g, spinach, and 20g feta). Prepared in advance.

Lunch: Salmon fillet (150g, baked) with a cucumber-dill yogurt sauce (50g Greek yogurt, dill, lemon). Side of roasted asparagus (100g) with olive oil (1 tsp). Small portion of brown rice (40g dry, cooked).

Dinner: Pork tenderloin (170g) roasted with herbs, served with sauteed cabbage (120g) in butter (1 tsp) and 30g crushed peanuts.

Snack: 2 hard-boiled eggs and 30g beef jerky.

Nutrient	Amount
Calories	1,805 kcal
Protein	160g
Carbs	78g
Fat	84g
Fiber	10g

Day 5 — Friday

Breakfast: Greek yogurt parfait: 200g plain Greek yogurt, 20g granola (low sugar), 15g pecans, 60g mixed berries.

Lunch: Chicken Caesar lettuce wraps — grilled chicken breast (150g) sliced over romaine hearts (100g), Parmesan (20g), Caesar dressing (1 tbsp), wrapped in large lettuce leaves. Side of 1 hard-boiled egg.

Dinner: Cod fillet (170g) pan-seared in olive oil (1 tsp) with lemon-caper sauce. Side of roasted cauliflower (150g) tossed with olive oil (1 tsp) and turmeric. Small portion sweet potato (80g).

Snack: Turkey slices (60g deli turkey) with 30g cream cheese roll-ups.

Nutrient	Amount
Calories	1,795 kcal
Protein	155g
Carbs	92g
Fat	78g
Fiber	13g

Day 6 — Saturday

Breakfast: Steak and eggs: 100g sirloin steak (leftover or quick-seared) with 2 fried eggs in butter (1 tsp). Side of sauteed spinach (60g).

Lunch: Chicken and black bean bowl — grilled chicken breast (130g), black beans (60g cooked), avocado (50g), salsa (2 tbsp), shredded lettuce (60g), lime, cilantro. No rice.

Dinner: Baked salmon (160g) with pesto (1 tbsp) crust, served with green beans (100g) sauteed in olive oil (1 tsp) and garlic. Side salad with olive oil (1 tsp).

Snack: Whey protein (30g) mixed with water. 15g macadamia nuts.

Nutrient	Amount
Calories	1,808 kcal
Protein	163g
Carbs	55g
Fat	98g
Fiber	14g

Day 7 — Sunday

Breakfast: Cottage cheese bowl (200g cottage cheese) with sliced peach (1 small), 1 tbsp chia seeds, and 15g almonds.

Lunch: Grilled lamb burger (150g lean ground lamb patty) on a bed of arugula (60g) with tzatziki (2 tbsp), tomato slice, red onion, and a small whole wheat pita (half, 30g).

Dinner: Chicken stir-fry — chicken breast (150g, sliced) with broccoli (80g), snap peas (50g), water chestnuts (30g), garlic, ginger, soy sauce (1 tbsp), cooked in sesame oil (1 tsp). No rice.

Snack: Greek yogurt (100g) with 1 tbsp peanut butter stirred in.

Nutrient	Amount
Calories	1,802 kcal
Protein	158g
Carbs	88g
Fat	80g
Fiber	15g

Weekly Macro Summary

Day	Calories	Protein	Carbs	Fat	Fiber
Monday	1,798	158g	62g	96g	12g
Tuesday	1,790	165g	72g	82g	11g
Wednesday	1,810	162g	68g	92g	14g
Thursday	1,805	160g	78g	84g	10g
Friday	1,795	155g	92g	78g	13g
Saturday	1,808	163g	55g	98g	14g
Sunday	1,802	158g	88g	80g	15g
Weekly Avg	1,801	160.1g	73.6g	87.1g	12.7g

How to Hit 150g Protein Without Overeating

The biggest challenge in a high-protein plan is fitting enough protein into your calorie budget. At 1800 calories, every food choice needs to earn its place. Here are the strategies this plan uses.

Prioritize protein density

Protein density is the grams of protein per calorie. The most efficient sources are:

• Chicken breast: 31g protein per 165 calories (19% protein by calorie)
• Shrimp: 24g protein per 99 calories (97% protein by calorie from protein)
• Egg whites: 11g protein per 52 calories
• Whey protein isolate: 25-30g protein per 110-120 calories
• Cod: 20g protein per 82 calories
• Cottage cheese (low-fat): 14g protein per 80 calories
• Greek yogurt (plain, 2%): 17g protein per 100 calories (per 170g serving)

Use protein at every meal and snack

This plan distributes protein across 4 eating occasions per day, averaging 37-42g per meal/snack. Research in the Journal of the International Society of Sports Nutrition (2018) suggests that spreading protein intake across 3-5 meals, with at least 0.4 g/kg per meal, optimizes muscle protein synthesis throughout the day.

Strategic use of protein supplements

This plan uses whey protein on 3 of 7 days. It is not mandatory, but it makes hitting 150g+ at 1800 calories considerably easier. Without protein powder, you would need to rely more heavily on extremely lean meats and egg whites, which can make meals monotonous.

How to Track High-Protein Low-Carb Meals

Accuracy matters more on a high-protein low-carb plan because the carb ceiling is firm and the protein floor is non-negotiable. Underestimating protein by 20g or overestimating carbs by 30g changes the character of the entire day.

Nutrola's photo AI is particularly useful here because it can distinguish between different cuts of meat and estimate portion sizes — a critical skill when the difference between 120g and 180g of chicken breast is 18g of protein. The verified food database eliminates entries with incorrect macro splits, which is a common problem with user-submitted databases where someone has logged chicken thigh macros under a chicken breast entry.

Voice logging saves time when you are meal prepping: "four turkey meatballs with marinara over spaghetti squash and Parmesan" captures an entire dinner in seconds. The barcode scanner handles protein bars, protein powder, beef jerky, and other packaged high-protein products. Recipe import works for pulling macros from high-protein recipes you find online. Nutrola is available on iOS and Android at 2.50 euros per month with zero ads.

Common Mistakes on High-Protein Low-Carb Diets

Not eating enough vegetables

When you cut carbs, it is easy to fill the plate entirely with meat and cheese. This plan includes vegetables at every lunch and dinner. The fiber, micronutrients, and volume they provide are essential for digestion, satiety, and long-term health.

Ignoring fat intake

Under 100g carbs and 150g protein accounts for about 1000 calories. The remaining 800 come from fat. Fat is not the enemy on this plan — it is the balancing macronutrient. But eating too much fat (adding butter, cheese, and oils liberally) will blow past your calorie target.

Going too low on carbs unintentionally

Under 100g is not zero. The carbs in this plan come from strategic sources: quinoa, sweet potato, black beans, fruit, and vegetables. These provide fiber, micronutrients, and training fuel. Eliminating them entirely turns this into a keto plan, which has different requirements.

Neglecting hydration

High protein intake increases urea production, which requires more water for excretion. Aim for at least 2.5 to 3 liters of water per day. A study in The Journal of Nutrition found that dehydration can impair kidney function when combined with chronically high protein intake, though this is only a concern at extreme levels (above 3 g/kg per day).

Frequently Asked Questions About High-Protein Low-Carb

Is 150g of protein too much?

For most healthy adults, no. A comprehensive review in the British Journal of Sports Medicine (2022) found no evidence of kidney damage from protein intakes up to 2.2 g/kg in people with healthy kidneys. For a 75 kg person, 150g is 2.0 g/kg — well within the evidence-supported range.

Will high protein damage my kidneys?

In people with pre-existing kidney disease, high protein intake can accelerate progression. For healthy individuals, the evidence consistently shows no harm. If you have kidney concerns, get your GFR tested and consult a physician before starting.

Can I do this plan as a vegetarian?

Yes, with modifications. Replace meat and fish with eggs, Greek yogurt, cottage cheese, tofu, tempeh, and plant-based protein powder. You will need to rely more heavily on dairy and protein supplements to hit 150g, but it is achievable.

Should I eat more protein on workout days?

This plan provides sufficient protein for both training and rest days. If you prefer, you can shift 10-20g of protein from rest days to training days, but total weekly protein intake matters more than daily variation.

How long should I follow this plan?

A high-protein low-carb approach can be followed indefinitely. There is no metabolic reason to cycle off. Adjust calories up or down based on your goals — increase to 2200-2500 for a lean bulk, decrease to 1500-1600 for faster fat loss (though this makes hitting 150g protein harder).

Start tracking, follow the plan for two weeks, and assess your progress. The macros are the framework — consistent execution and accurate logging are what turn a plan into results.