7-Day High-Protein, Low-Carb Meal Plan for Weight Loss

A Simple Weekly Meal Plan with Easy Recipes, Estimated Nutrition, and a Grocery List

Planning healthy meals can feel overwhelming when you are trying to eat more protein and fewer carbohydrates. This 7-day high-protein, low-carb meal plan makes things easier with simple ingredients, satisfying meals, and practical recipes you can prepare at home.

From fluffy cottage cheese egg muffins and grilled chicken bowls to salmon, turkey lettuce wraps, and creamy Greek yogurt snacks, this weekly plan offers a variety of flavors without relying on complicated cooking methods.

Whether you are looking for high-protein breakfast ideas, low-carb lunches, or easy weeknight dinners, this guide will help you organize a full week of meals and prepare your grocery list in advance.

What You’ll Find in This Meal Plan

• A complete 7-day breakfast, lunch, dinner, and snack schedule
• Easy recipes with ingredients and serving sizes
• Estimated protein, carbohydrates, fat, and calories
• A printable-style grocery list for the entire week
• Meal-prep and food-storage tips
• Simple ways to customize portions and ingredients

Important: This is a general meal-planning example, not a personalized weight-loss prescription. Nutrition values are estimates and will vary by brand, portion size, and preparation method. Individual calorie and carbohydrate needs differ.

How This High-Protein, Low-Carb Meal Plan Works

Each day includes protein-rich foods such as eggs, chicken, fish, turkey, cottage cheese, and Greek yogurt. Non-starchy vegetables, healthy fats, and moderate portions of carbohydrate-containing foods help create balanced meals.

Protein contributes to the maintenance of muscle, while vegetables add fiber and variety. A weight-management approach should also consider overall energy intake, activity, preferences, and long-term consistency.

This plan uses approximately 25–40 grams of protein at many main meals, with additional protein from snacks. You can adjust serving sizes to suit your needs.

Your 7-Day High-Protein, Low-Carb Meal Plan

Portions and estimated nutrition for each meal are provided below.

Day 1: Monday

Breakfast: Cottage Cheese Egg Muffins

Servings: 1
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

• 2 large eggs
• 1/3 cup cottage cheese
• 1/4 cup chopped spinach
• 2 tablespoons diced bell pepper
• 2 tablespoons shredded cheddar cheese
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Whisk the eggs and cottage cheese until combined.
3. Fold in the spinach, bell pepper, cheddar, salt, and pepper.
4. Pour into greased muffin cups.
5. Bake for 18–22 minutes, or until the centers are fully set.

Estimated nutrition per serving: 300 calories, 26 g protein, 6 g carbohydrates, 18 g fat.

Lunch: Grilled Chicken Avocado Salad

Servings: 1

Ingredients

• 5 oz cooked, skinless chicken breast
• 2 cups mixed salad greens
• 1/2 medium avocado
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt, black pepper, and garlic powder

Instructions

1. Season the chicken and grill until it reaches an internal temperature of 165°F (74°C).
2. Arrange the greens, cucumber, tomatoes, and avocado in a bowl.
3. Slice the chicken and add it to the salad.
4. Whisk olive oil, lemon juice, and seasonings together.
5. Drizzle over the salad and serve.

Estimated nutrition: 520 calories, 48 g protein, 18 g carbohydrates, 28 g fat.

Dinner: Garlic Chicken with Broccoli

Servings: 1

Ingredients

• 5 oz cooked chicken breast
• 1 1/2 cups broccoli florets
• 1 teaspoon olive oil
• 1 teaspoon minced garlic
• 1 tablespoon grated Parmesan
• Lemon juice, salt, and pepper

Instructions

1. Season and cook the chicken in a skillet until fully cooked.
2. Steam the broccoli until tender but still slightly crisp.
3. Warm the garlic in olive oil for about 30 seconds.
4. Toss the broccoli with garlic oil and Parmesan.
5. Serve alongside sliced chicken with a squeeze of lemon.

Estimated nutrition: 390 calories, 48 g protein, 14 g carbohydrates, 16 g fat.

Snack: Greek Yogurt

• 3/4 cup plain nonfat Greek yogurt
• Cinnamon or a few berries, if desired

Estimated nutrition: 120 calories, 17 g protein, 7 g carbohydrates, 0 g fat.

Estimated daily total: 1,330 calories, 139 g protein, 45 g carbohydrates, 62 g fat.

Day 2: Tuesday

Breakfast: Spinach and Feta Omelet

Ingredients

• 3 large eggs
• 1/2 cup fresh spinach
• 1 oz feta cheese
• 1 teaspoon olive oil
• Black pepper and dried oregano

Instructions

1. Whisk the eggs with pepper and oregano.
2. Heat olive oil in a nonstick skillet.
3. Wilt the spinach, then pour in the eggs.
4. Cook over medium-low heat until nearly set.
5. Sprinkle with feta, fold, and cook until done.

Estimated nutrition: 350 calories, 25 g protein, 5 g carbohydrates, 25 g fat.

Lunch: Turkey Lettuce Wraps

Ingredients

• 5 oz cooked lean ground turkey
• 4 large lettuce leaves
• 1/2 cup diced cucumber
• 1/4 cup diced tomato
• 2 tablespoons plain Greek yogurt
• 1 teaspoon mustard
• Garlic powder, paprika, salt, and pepper

Instructions

1. Cook the ground turkey with garlic powder, paprika, salt, and pepper.
2. Mix the Greek yogurt and mustard for a quick sauce.
3. Fill lettuce leaves with turkey, cucumber, and tomato.
4. Drizzle with sauce and fold into wraps.

Estimated nutrition: 350 calories, 39 g protein, 10 g carbohydrates, 16 g fat.

Dinner: Baked Salmon with Asparagus

Ingredients

• 6 oz salmon fillet
• 1 1/2 cups asparagus
• 1 teaspoon olive oil
• 1 lemon wedge
• Garlic, dill, salt, and black pepper

Instructions

1. Preheat the oven to 400°F (205°C).
2. Place the salmon and asparagus on a lined baking sheet.
3. Brush with olive oil and season with garlic, dill, salt, and pepper.
4. Bake for approximately 12–18 minutes, depending on thickness, until the salmon reaches 145°F (63°C).
5. Finish with lemon juice.

Estimated nutrition: 430 calories, 42 g protein, 9 g carbohydrates, 26 g fat.

Snack: Cottage Cheese

• 3/4 cup low-fat cottage cheese
• A pinch of black pepper or paprika

Estimated nutrition: 150 calories, 20 g protein, 7 g carbohydrates, 4 g fat.

Estimated daily total: 1,280 calories, 126 g protein, 31 g carbohydrates, 71 g fat.

Day 3: Wednesday

Breakfast: Greek Yogurt Protein Bowl

Ingredients

• 1 cup plain nonfat Greek yogurt
• 1 tablespoon chia seeds
• 1/4 cup blueberries
• 1 tablespoon chopped walnuts
• Cinnamon to taste

Instructions

1. Add the yogurt to a bowl.
2. Stir in the chia seeds and cinnamon.
3. Top with blueberries and walnuts.
4. Let stand for 5 minutes to soften the chia seeds, then serve.

Estimated nutrition: 290 calories, 27 g protein, 19 g carbohydrates, 10 g fat.

Lunch: Chicken Zucchini Bowl

Ingredients

• 5 oz cooked chicken breast
• 1 medium zucchini, chopped
• 1/2 cup cherry tomatoes
• 1 teaspoon olive oil
• 1 tablespoon grated Parmesan
• Italian seasoning and garlic powder

Instructions

1. Season the chicken and cook thoroughly.
2. Sauté the zucchini and tomatoes in olive oil.
3. Add Italian seasoning and garlic powder.
4. Serve the vegetables with sliced chicken.
5. Sprinkle Parmesan over the bowl.

Estimated nutrition: 390 calories, 49 g protein, 12 g carbohydrates, 15 g fat.

Dinner: Turkey Taco Salad

Ingredients

• 5 oz cooked lean ground turkey
• 2 cups chopped romaine lettuce
• 1/2 cup diced tomato
• 1/4 avocado
• 2 tablespoons shredded cheddar
• 2 tablespoons plain Greek yogurt
• Cumin, chili powder, paprika, and lime juice

Instructions

1. Cook the turkey with cumin, chili powder, and paprika.
2. Place the lettuce and tomato in a bowl.
3. Add the warm turkey, avocado, and cheddar.
4. Top with Greek yogurt and lime juice.

Estimated nutrition: 440 calories, 39 g protein, 15 g carbohydrates, 25 g fat.

Snack: Boiled Eggs

• 2 large hard-boiled eggs
• Salt and black pepper

Estimated nutrition: 145 calories, 13 g protein, 1 g carbohydrates, 10 g fat.

Estimated daily total: 1,265 calories, 128 g protein, 47 g carbohydrates, 60 g fat.

Day 4: Thursday

Breakfast: Mushroom and Cheese Scrambled Eggs

Ingredients

• 3 large eggs
• 1 cup sliced mushrooms
• 1 oz shredded cheddar
• 1 teaspoon olive oil
• Salt, pepper, and chives

Instructions

1. Heat olive oil in a skillet and cook the mushrooms until softened.
2. Beat the eggs with salt and pepper.
3. Pour the eggs into the skillet and stir gently.
4. Add cheddar just before the eggs finish cooking.
5. Garnish with chives.

Estimated nutrition: 350 calories, 27 g protein, 7 g carbohydrates, 25 g fat.

Lunch: Tuna Cucumber Salad

Ingredients

• 1 can tuna in water, drained (about 5 oz)
• 1 tablespoon plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1/2 medium cucumber, chopped
• 1 cup mixed greens
• 1 tablespoon lemon juice
• Black pepper and dill

Instructions

1. Mix tuna, yogurt, mustard, lemon juice, and dill.
2. Fold in the cucumber.
3. Serve over mixed greens.
4. Add black pepper and extra lemon if desired.

Estimated nutrition: 250 calories, 35 g protein, 9 g carbohydrates, 7 g fat.

Dinner: Lemon-Herb Chicken with Green Beans

Ingredients

• 6 oz cooked chicken breast
• 1 1/2 cups green beans
• 1 teaspoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon minced garlic
• Dried thyme, salt, and pepper

Instructions

1. Season and cook the chicken until fully cooked.
2. Steam or sauté the green beans until tender.
3. Warm the olive oil with garlic and thyme.
4. Toss the green beans in the seasoned oil.
5. Serve with chicken and lemon juice.

Estimated nutrition: 400 calories, 53 g protein, 13 g carbohydrates, 15 g fat.

Snack: Greek Yogurt

• 3/4 cup plain Greek yogurt
• Cinnamon and a few sliced strawberries

Estimated nutrition: 130 calories, 17 g protein, 9 g carbohydrates, 0 g fat.

Estimated daily total: 1,130 calories, 132 g protein, 38 g carbohydrates, 47 g fat.

Day 5: Friday

Breakfast: Cottage Cheese Breakfast Bowl

Ingredients

• 1 cup low-fat cottage cheese
• 1/4 cup blueberries
• 1 tablespoon chopped almonds
• Cinnamon

Instructions

1. Spoon cottage cheese into a bowl.
2. Add blueberries and almonds.
3. Sprinkle with cinnamon and serve chilled.

Estimated nutrition: 260 calories, 29 g protein, 17 g carbohydrates, 8 g fat.

Lunch: Chicken Lettuce Cups

Ingredients

• 5 oz cooked chicken breast, diced
• 4 large lettuce leaves
• 1/2 cup diced cucumber
• 1/4 cup shredded carrots
• 2 tablespoons plain Greek yogurt
• 1 teaspoon lemon juice
• Garlic powder and black pepper

Instructions

1. Season the chicken and cook thoroughly.
2. Mix Greek yogurt with lemon juice and garlic powder.
3. Fill lettuce leaves with chicken, cucumber, and carrots.
4. Drizzle with the yogurt dressing.

Estimated nutrition: 350 calories, 47 g protein, 13 g carbohydrates, 11 g fat.

Dinner: Garlic Butter Shrimp with Zucchini

Ingredients

• 7 oz peeled shrimp
• 2 medium zucchini, sliced into ribbons
• 1 teaspoon butter
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• Lemon juice and parsley

Instructions

1. Heat the butter and olive oil in a skillet.
2. Add garlic and cook briefly.
3. Add shrimp and cook until opaque and fully cooked.
4. Add zucchini ribbons and sauté for 2–3 minutes.
5. Finish with lemon juice and chopped parsley.

Estimated nutrition: 350 calories, 40 g protein, 12 g carbohydrates, 16 g fat.

Snack: Cheese and Cucumber

• 1 oz cheddar cheese
• 1 cup sliced cucumber

Estimated nutrition: 140 calories, 7 g protein, 5 g carbohydrates, 11 g fat.

Estimated daily total: 1,100 calories, 123 g protein, 47 g carbohydrates, 46 g fat.

Day 6: Saturday

Breakfast: High-Protein Egg Muffins

Ingredients

• 2 large eggs
• 1/3 cup cottage cheese
• 1/2 cup chopped spinach
• 2 tablespoons shredded mozzarella
• Black pepper and paprika

Instructions

1. Preheat the oven to 375°F (190°C).
2. Whisk eggs and cottage cheese together.
3. Fold in spinach, mozzarella, and seasonings.
4. Divide into greased muffin cups.
5. Bake for 18–22 minutes until set.

Estimated nutrition: 280 calories, 26 g protein, 5 g carbohydrates, 17 g fat.

Lunch: Turkey Burger Lettuce Bowl

Ingredients

• 5 oz cooked lean turkey burger patty
• 2 cups romaine lettuce
• 1/2 cup tomato slices
• 1/2 cup cucumber
• 1 tablespoon plain Greek yogurt
• 1 teaspoon mustard
• Onion powder, salt, and pepper

Instructions

1. Season and cook the turkey patty to 165°F (74°C).
2. Chop the patty into bite-sized pieces.
3. Arrange lettuce, tomato, and cucumber in a bowl.
4. Add turkey and top with a yogurt-mustard dressing.

Estimated nutrition: 360 calories, 37 g protein, 13 g carbohydrates, 17 g fat.

Dinner: Baked Chicken with Cauliflower Mash

Ingredients

• 6 oz cooked chicken breast
• 2 cups cauliflower florets
• 1 tablespoon plain Greek yogurt
• 1 teaspoon olive oil
• 1 teaspoon garlic
• Salt, pepper, and dried thyme

Instructions

1. Season the chicken with thyme, garlic, salt, and pepper.
2. Bake at 400°F (205°C) until the center reaches 165°F (74°C).
3. Steam the cauliflower until very tender.
4. Mash with Greek yogurt, olive oil, and seasoning.
5. Serve the chicken with the cauliflower mash.

Estimated nutrition: 420 calories, 53 g protein, 14 g carbohydrates, 16 g fat.

Snack: Cottage Cheese

• 3/4 cup low-fat cottage cheese
• Black pepper or cinnamon

Estimated nutrition: 150 calories, 20 g protein, 7 g carbohydrates, 4 g fat.

Estimated daily total: 1,210 calories, 136 g protein, 39 g carbohydrates, 54 g fat.

Day 7: Sunday

Breakfast: Spinach Cottage Cheese Omelet

Ingredients

• 2 large eggs
• 1/2 cup cottage cheese
• 1/2 cup spinach
• 1 teaspoon olive oil
• Black pepper and chives

Instructions

1. Beat the eggs and stir in half the cottage cheese.
2. Heat olive oil in a nonstick skillet.
3. Add spinach and cook until wilted.
4. Pour in the egg mixture and cook gently.
5. Fold when set and serve with the remaining cottage cheese.

Estimated nutrition: 300 calories, 29 g protein, 7 g carbohydrates, 17 g fat.

Lunch: Salmon Avocado Salad

Ingredients

• 5 oz cooked salmon
• 2 cups mixed greens
• 1/4 avocado
• 1/2 cup cucumber
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Dill, salt, and black pepper

Instructions

1. Cook salmon until it reaches 145°F (63°C).
2. Arrange the greens, cucumber, and avocado in a bowl.
3. Flake the salmon over the vegetables.
4. Dress with lemon juice, olive oil, dill, and pepper.

Estimated nutrition: 430 calories, 35 g protein, 13 g carbohydrates, 28 g fat.

Dinner: Turkey-Stuffed Bell Peppers

Ingredients

• 5 oz cooked lean ground turkey
• 1 large bell pepper, halved and seeded
• 1/2 cup diced tomatoes
• 1/4 cup shredded mozzarella
• 1 teaspoon olive oil
• Garlic powder, oregano, and black pepper

Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook turkey in olive oil with garlic powder and oregano.
3. Mix in the diced tomatoes.
4. Fill the pepper halves with the turkey mixture and top with mozzarella.
5. Bake for 25–35 minutes, until the pepper is tender and the filling is hot.

Estimated nutrition: 390 calories, 38 g protein, 16 g carbohydrates, 18 g fat.

Snack: Greek Yogurt

• 3/4 cup plain nonfat Greek yogurt
• Cinnamon or a few berries

Estimated nutrition: 120 calories, 17 g protein, 7 g carbohydrates, 0 g fat.

Estimated daily total: 1,240 calories, 119 g protein, 43 g carbohydrates, 63 g fat.

Complete Grocery List for 7 Days

The quantities below are approximate for one adult following the meal schedule. Check your pantry before shopping, and adjust quantities for household size and preferred portions.

Protein and Dairy

• Eggs: 1 dozen

• Boneless, skinless chicken breast: approximately 2 lb raw

• Lean ground turkey: approximately 1.5 lb raw

• Salmon fillets: approximately 12 oz raw

• Shrimp: approximately 8 oz

• Canned tuna in water: 1 can

• Plain Greek yogurt: approximately 3 cups

• Cottage cheese: approximately 2 cups

• Cheddar cheese: 3–4 oz

• Feta cheese: 1 oz

• Mozzarella: 2 oz

• Parmesan: small container

Vegetables

• Spinach: 1 large bag

• Broccoli: 1 head

• Asparagus: 1 bunch

• Green beans: 1 bag

• Zucchini: 4–5 medium

• Cauliflower: 1 medium head

• Bell peppers: 3–4

• Romaine lettuce: 1 head

• Mixed salad greens: 1 large container

• Cucumbers: 3

• Cherry tomatoes: 1 pint

• Regular tomatoes: 2–3

• Mushrooms: 1 package

• Carrots: 1 small bag

• Garlic: 1 bulb

• Lemons: 3–4

• Avocados: 2

• Onion or chives: 1 small bunch

Fruit, Nuts, and Pantry Items

• Blueberries: 1 small container

• Strawberries: 1 small container

• Chia seeds

• Walnuts

• Almonds

• Olive oil

• Butter

• Dijon mustard

• Salt and black pepper

• Garlic powder

• Paprika

• Chili powder

• Ground cumin

• Dried oregano

• Dried thyme

• Dill

• Cinnamon

Meal-Prep Tips for a Simpler Week

1. Cook protein ahead. Prepare a few portions of chicken or turkey at the beginning of the week. Refrigerate promptly and use within 3–4 days, freezing extra portions if needed.

2. Wash and chop vegetables. Store prepared vegetables in clean, airtight containers so salads and quick dinners are easier to assemble.

3. Prepare breakfast in batches. Egg muffins can be refrigerated for 3–4 days or frozen for longer storage. Reheat until steaming hot.

4. Keep dressings separate. Store salad dressing in a small container and add it just before serving.

5. Make safe food storage a priority. Refrigerate perishable foods within two hours, keep the refrigerator at 40°F (4°C) or below, and reheat leftovers to 165°F (74°C).

Estimated Nutrition: What to Know

The meal schedule is designed to emphasize protein and keep carbohydrates relatively low. However, the daily totals shown above are estimates, not laboratory measurements.

Some days in this example provide around 1,100–1,300 calories. That may be too little for many adults, depending on body size, activity level, and individual needs. Do not treat these totals as a universal calorie target. Increase portions or add appropriate foods when needed, and seek individualized guidance from a qualified dietitian or healthcare professional if you need a specific nutrition plan.

Total carbohydrates and net carbohydrates are not the same. This article lists estimated total carbohydrates. If you track net carbs, calculate them from the actual ingredient labels and account for fiber and any sugar alcohols appropriately.

Frequently Asked Questions

Is a high-protein, low-carb meal plan good for weight management?

It can be a useful way to organize meals for some people. Protein-rich foods may help with fullness, while vegetables provide fiber and variety. Weight change depends on several factors, including total energy intake, activity, sleep, health, and consistency.

Can I meal-prep the entire 7-day plan on Sunday?

You can prepare some ingredients in advance, but don’t keep a full week’s worth of cooked meals refrigerated for seven days. Refrigerate meals intended for the next 3–4 days and freeze later portions. Thaw frozen meals safely before reheating.

Can I replace chicken with another protein?

Yes. Depending on the recipe, you can substitute fish, lean turkey, eggs, tofu, or another protein you enjoy. Recalculate nutrition because protein, fat, and calories vary by ingredient and portion.

Are these meals suitable for a ketogenic diet?

Not necessarily. The plan is intended to be relatively low in carbohydrates, not a strict ketogenic plan. Carbohydrate amounts vary by meal, and a ketogenic approach typically requires a more specific carbohydrate target.

Do I need protein powder?

No. This plan uses regular foods such as eggs, poultry, fish, dairy, and vegetables. Protein powder is optional, not required.

Can I follow this plan if I have a medical condition?

This is a general recipe resource rather than individualized medical advice. People with conditions requiring dietary restrictions, including kidney disease, or those using medications that affect blood sugar should seek personalized guidance from a qualified healthcare professional.