Are you interested in a high-protein meal plan that can help you lose weight while keeping you full and satisfied? Our free 14-day high-protein, low-carb meal plan is perfect for you.
It features delicious, easy-to-prepare recipes that prioritize protein and keep carbs low. You’ll enjoy a wide variety of protein-rich meals, with all of the planning done for you.
Read on to get 14 days of high-protein breakfast, lunches and dinners, along with tips for starting a healthy high-protein lifestyle.
Lose weight & improve your health with a high-protein meal plan
According to strong science, eating more protein can reduce your appetite and help you lose body fat and preserve muscle.
With our meal plan, you’ll experience all the benefits of a high-protein diet — without having to spend time searching for recipes or figuring out what to eat, how much to eat, or how to cook it.
Tips for getting started
You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.
Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, you’ll eat between 14 and 26 grams of net carbs (total carbs minus fiber) per day. If you’re currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.
- Check with your doctor if you take medications for diabetes or high blood pressure. When you cut way back on carbs, your medications may need to be adjusted. This plan may also be too low in carbs for mothers who are breastfeeding.
- Clean out your pantry and refrigerator. Get rid of foods high in starch and sugar, especially those with added fats, such as donuts, cookies, ice cream, and chips. Toss or give away sugar-sweetened beverages, fruit juice, and beer. Even whole-grain bread and most fruits need to go. See our complete Kitchen clean-out list for more details.
- Avoid the “keto flu.” If you’re new to low carb, you may develop symptoms like headaches and fatigue unless you drink plenty of fluids and get enough salt. Learn more in our guide to the keto flu.
Here is your first week of delicious high-protein recipes for breakfast, lunch, and dinner. You’ll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.
We designed this meal plan to provide you with plenty of variety. However, feel free to swap out recipes based on your food preferences for meals that suit your lifestyle and cooking preferences. For example, if you find a breakfast you love — such as our keto egg and bacon casserole – go ahead and eat it every morning if you like.
Each day provides more than 100 grams of protein and less than 26 grams of net carbs.