1 400 Calorie High Protein Low Carb Meal Plan

 1,400-Calorie High-Protein Low-Carb Meal Plan

A low-carb diet combined with a low-calorie diet can be one of the most effective ways to lose weight quickly, according to research. Better yet, a low-carb, low-calorie diet that’s also high in protein can make weight loss even easier. Protein does a great job of helping you feel fuller for longer, which is especially helpful when cutting calories and limiting your carb intake, which in turn decreases how much fiber you’re getting. While low-carb diets like the ketogenic diet and Atkins diet restrict carbs to as low as 20 grams per day, you don’t have to go that low to see weight-loss benefits. Eating too few carbohydrates can actually make weight loss harder because you miss out on key nutrients, like fiber from whole grains and legumes, that help you to feel full and satisfied on fewer calories. So what can you actually eat on a high-protein, low-carb diet? Thankfully, there are plenty of delicious, healthy foods to fill your day with while following this eating plan. See more of our Healthy Low-Carb Meal Plans, like this 1,200-Calorie Low-Carb Meal Plan to Lose Weight In this high-protein, low-carb weekly meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended amount of fiber each day (30 grams) from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that you don’t need to fully exclude in order to eat low-carb. To make up for the lower amount of carbs, we packed in high-protein foods (like chicken, eggs and lean beef) to exceed the daily recommended amount of 50 grams per day, and added healthy fat sources (like almonds, olive oil and peanut butter) to get the calories up to 1,400. Packaged into an easy-to-follow meal plan, with simple meal-prep tips you can follow at the beginning of the week to set yourself up for success during the busy weekdays, this low-calorie, low-carb, high-protein combination will help you lose weight without feeling deprived or starved. With the calorie count set at 1,400 calories, you can expect to lose a healthy 1 to 2 pounds per week. Looking for a lower calorie level? See this meal plan at 1,200 calories. Want to learn more about the ketogenic diet? See our what our editor has to say: I Tried the Ketogenic Diet for 30 Days and Here’s What Happened How to Meal-Prep Your Week of Meals: 1. Make the Flourless Banana Chocolate Chip Mini Muffins to have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4. 2. Prep the Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 2, 3, 4 and 5. Day 1 White Bean-Sage Cauliflower Gnocchi In order to keep your carbs on the lower end, you are most often cutting out fiber-rich foods like whole grains, beans and legumes. Therefore, we made sure to pack this low-carb plan with at least 30 grams of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber (gut health and satisfaction) while keeping carbs in check. Breakfast (355 calories, 16 g protein, 32 g carbs) * 1 serving “Egg in a Hole” Peppers with Avocado Salsa * 2 clementines A.M. Snack (238 calories, 7 g protein, 27 g carbs) 1 cup blueberries20 unsalted almonds Lunch (322 calories, 22 g protein, 11 g carbs) * 1 serving Salmon Salad-Stuffed Avocado P.M. Snack (78 calories, 1 g protein, 11 g carbs) * 1 Flourless Banana Chocolate Chip Mini Muffin Dinner (389 calories, 10 g protein, 36 g carbs) 1 servingWhite-Bean Sage Cauliflower Gnocchi 2 cups mixed salad greens1 Tbsp.Caesar Salad Dressing¼ cup chopped tomato¼ cup chopped cucumber3 Tbsp. diced avocado Toss salad greens with dressing, tomato, cucumber and avocado. Daily Totals: 1,382 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodium Day 2 Shrimp Scampi Zoodles To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped in zucchini noodles for regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi. Breakfast (352 calories, 27 g protein, 45 g carbs) 2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries1 cup nonfat Greek yogurt A.M. Snack (62 calories, 2 g protein, 14 g carbs) * 1 cup blackberries Lunch (351 calories, 28 g protein, 14 g carbs) * 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (200 calories, 16 g protein, 18 g carbs) * 1 cup shelled edamame, seasoned with coarse salt & pepper, to taste Dinner (448 calories, 31 g protein, 34 g carbs) 1 servingShrimp Scampi Zoodles1 (2-inch) slice whole-wheat baguette1 tsp. olive oil to brush on baguette Daily Totals: 1,414 calories, 105 g protein, 125 g carbs, 33 g fiber, 56 g fat, 1,811 mg sodium Day 3 Pork Paprikash with Cauliflower Rice Just a single cup of raspberries contains 8 grams of filling fiber with only 15 grams of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight. Breakfast (352 calories, 27 g protein, 45 g carbs) 2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries1 cup non-fat Greek yogurt A.M. Snack (262 calories, 8 g protein, 25 g carbs) 25 unsalted almonds2 clementines Lunch (351 calories, 28 g protein, 14 g carbs) * 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (62 calories, 2 g protein, 14 g carbs) * 1 cup blackberries Dinner (378 calories, 32 g protein, 31 g carbs) * 1 serving Pork Paprikash with Cauliflower “Rice” * 1 serving Roasted Fresh Green Beans Daily Totals: 1,406 calories, 97 g protein, 128 g carbs, 43 g fiber, 62 g fat, 1,307 mg sodium Day 4 Roasted Salmon with Smoky Chickpeas & Greens In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a great source of omega-3 fatty acids, an essential fatty acid that you must get in your diet. Early research also shows that salmon eaters had lower fasting insulin levels, which can help keep your blood sugar in check and reduce your risk for diabetes. Roasted salmon is served over low-carb veggie-licious kale and chickpeas-a healthy carb you can definitely still be eating, even when following a low-carb diet. Breakfast (269 calories, 26 g protein, 33 g carbs) 1 cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seeds A.M. Snack (262 calories, 18 g protein, 32 g carbs) 1 cup shelled edamame, seasoned with coarse salt & pepper, to taste1 cup blackberries Lunch (351 calories, 28 g protein, 14 g carbs) * 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (78 calories, 1 g protein, 11 g carbs) * 1 Flourless Banana Chocolate Chip Mini Muffin Dinner (447 calories, 37 g protein, 23 g carbs) * 1 serving Roasted Salmon with Smoky Chickpeas & Greens Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium Day 5 Vegan Pesto Spaghetti Squash with Mushrooms and Sun-Dried Tomatoes Our high-protein weight-loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 grams of protein, which not only helps you feel full but also may help with weight loss. In one study, researchers found that for every 10 grams of soluble fiber eaten over the course of a day, there was a corresponding 3.7 percent decrease in abdominal fat. Breakfast (259 calories, 15 g protein, 10 g carbs) * 1 serving Low-Carb Bacon & Broccoli Egg Burrito A.M. Snack (218 calories, 7 g protein, 20 g carbs) 1 cup raspberries20 unsalted almonds Lunch (351 calories, 28 g protein, 14 g carbs) * 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (129 calories, 6 g protein, 14 g carbs) 1/4 cup hummus4 celery stalks, cut into stalks Dinner (442 calories, 15 g protein, 50 g carbs) * 1 serving Vegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes * 2/3 cup no-salt-added canned white beans, rinsed Stir beans into an individual portion of the spaghetti squash and sauce. Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium Day 6 Taco Lettuce Wraps Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich raspberries. The combination of protein and fiber increases satisfaction and can reduce appetite at your next meal. Breakfast (269 calories, 26 g protein, 33 g carbs) 1 cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seeds A.M. Snack (128 calories, 6 g protein, 22 g carbs) 1 small apple1 string cheese Lunch (351 calories, 22 g protein, 14 g carbs) * 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (180 calories, 6 g protein, 19 g carbs) 1 cup raspberries15 unsalted almonds Dinner (479 calories, 25 g protein, 28 g carbs) * 1 serving Taco Lettuce Wraps * 1 serving Pineapple & Avocado Salad Meal-Prep Tip: Save 1 serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside 1/4 of an avocado and 1/2 cup pineapple before dressing with the vinaigrette to have for lunch on Day 7. Daily Totals: 1,406 calories, 91 g protein, 115 g carbs, 39 g fiber, 7o g fat, 1,170 mg sodium Day 7 Zucchini Lasagna Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef, jicama, avocado and salsa and a whopping 23 grams protein per serving, this lunch will keep you feeling full for hours. Breakfast (278 calories, 19 g protein, 22 g carbs) * 1 serving Spring Green Frittata * 1 cup raspberries A.M. Snack (154 calories, 5 g protein, 5 g carbs) * 20 unsalted almonds Lunch (431 calories, 25 g protein, 28 g carbs) 1 servingTaco Lettuce Wraps1/4 avocado, sliced1/2 cup sliced pineapple Combine avocado and pineapple with 1 tsp. lime juice and a pinch of salt. P.M. Snack (62 calories, 2 g protein, 14 g carbs) * 1 cup blackberries Dinner (480 calories, 33 g protein, 45 g carbs) * 1 serving Zucchini Lasagna * 1 (2-inch) slice whole-wheat baguette Daily Totals: 1,405 calories, 84 g protein, 113 g carbs, 35 g fiber, 71 g fat, 1,685 mg sodium WATCH: How to Make 6 Quick Sauces for Cauliflower Gnocchi Low-Carb Meal Plan to Lose Weight FastHealthy Recipes that Swap Carbs for Veggies30 Healthy Low-Carb Foods to EatLow-Carb Vegan Meal Plan: 1,200 CaloriesLow-Carb Vegetarian Meal Plan: 1,200 CaloriesSee All of Our Healthy Low-Carb Recipes

1,400-Calorie High-Protein Low-Carb Meal Plan

1,400-Calorie High-Protein Low-Carb Meal Plan

See more of our Healthy Low-Carb Meal Plans, like this 1,200-Calorie Low-Carb Meal Plan to Lose Weight

In this high-protein, low-carb weekly meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended amount of fiber each day (30 grams) from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You’ll still see some traditional carbs in the plan, like beans and chickpeas, because they are healthy foods that you don’t need to fully exclude in order to eat low-carb. To make up for the lower amount of carbs, we packed in high-protein foods (like chicken, eggs and lean beef) to exceed the daily recommended amount of 50 grams per day, and added healthy fat sources (like almonds, olive oil and peanut butter) to get the calories up to 1,400. Packaged into an easy-to-follow meal plan, with simple meal-prep tips you can follow at the beginning of the week to set yourself up for success during the busy weekdays, this low-calorie, low-carb, high-protein combination will help you lose weight without feeling deprived or starved. With the calorie count set at 1,400 calories, you can expect to lose a healthy 1 to 2 pounds per week. Looking for a lower calorie level? See this meal plan at 1,200 calories.

Want to learn more about the ketogenic diet? See our what our editor has to say: I Tried the Ketogenic Diet for 30 Days and Here’s What Happened

How to Meal-Prep Your Week of Meals:

Make the Flourless Banana Chocolate Chip Mini Muffins to have for breakfast on Days 2 and 3 and as a snack on Days 1 and 4.
Prep the Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 2, 3, 4 and 5.

Day 1

White Bean-Sage Cauliflower Gnocchi

In order to keep your carbs on the lower end, you are most often cutting out fiber-rich foods like whole grains, beans and legumes. Therefore, we made sure to pack this low-carb plan with at least 30 grams of fiber per day, mostly from fruits, vegetables and some whole grains and legumes. This ensures that you are still getting the nutritional benefits of fiber (gut health and satisfaction) while keeping carbs in check.

Breakfast (355 calories, 16 g protein, 32 g carbs)

1 serving “Egg in a Hole” Peppers with Avocado Salsa
2 clementines

A.M. Snack (238 calories, 7 g protein, 27 g carbs)

1 cup blueberries20 unsalted almonds

Lunch (322 calories, 22 g protein, 11 g carbs)

1 serving Salmon Salad-Stuffed Avocado

P.M. Snack (78 calories, 1 g protein, 11 g carbs)

1 Flourless Banana Chocolate Chip Mini Muffin

Dinner (389 calories, 10 g protein, 36 g carbs)

1 servingWhite-Bean Sage Cauliflower Gnocchi 2 cups mixed salad greens1 Tbsp.Caesar Salad Dressing¼ cup chopped tomato¼ cup chopped cucumber3 Tbsp. diced avocado

Toss salad greens with dressing, tomato, cucumber and avocado.

Daily Totals: 1,382 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodium

Day 2

Shrimp Scampi Zoodles

To keep carbs low today, we included these healthy flourless banana chocolate chip muffins made from oats, banana and eggs, and swapped in zucchini noodles for regular pasta in tonight’s dinner. To make sure you are still getting adequate amounts of both carbohydrates and fiber, we filled in the rest of the day with nutrient-rich foods like blackberries, edamame and a serving of whole-wheat baguette at dinner to sop up any of the delicious leftover juice from the scampi.

Breakfast (352 calories, 27 g protein, 45 g carbs)

2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries1 cup nonfat Greek yogurt

A.M. Snack (62 calories, 2 g protein, 14 g carbs)

1 cup blackberries

Lunch (351 calories, 28 g protein, 14 g carbs)

1 serving Chicken Satay Bowls with Spicy Peanut Sauce

P.M. Snack (200 calories, 16 g protein, 18 g carbs)

1 cup shelled edamame, seasoned with coarse salt & pepper, to taste

Dinner (448 calories, 31 g protein, 34 g carbs)

1 servingShrimp Scampi Zoodles1 (2-inch) slice whole-wheat baguette1 tsp. olive oil to brush on baguette

Daily Totals: 1,414 calories, 105 g protein, 125 g carbs, 33 g fiber, 56 g fat, 1,811 mg sodium

Day 3

Pork Paprikash with Cauliflower Rice

Just a single cup of raspberries contains 8 grams of filling fiber with only 15 grams of carbs, which is why you’ll see them often on this simple high-protein, low-carb meal plan. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer, which is especially important when cutting calories to lose weight.

Breakfast (352 calories, 27 g protein, 45 g carbs)

2Flourless Banana Chocolate Chip Mini Muffins1 cup raspberries1 cup non-fat Greek yogurt

A.M. Snack (262 calories, 8 g protein, 25 g carbs)

25 unsalted almonds2 clementines

1 serving Chicken Satay Bowls with Spicy Peanut Sauce

P.M. Snack (62 calories, 2 g protein, 14 g carbs)

1 cup blackberries

Dinner (378 calories, 32 g protein, 31 g carbs)

1 serving Pork Paprikash with Cauliflower “Rice”
1 serving Roasted Fresh Green Beans

Daily Totals: 1,406 calories, 97 g protein, 128 g carbs, 43 g fiber, 62 g fat, 1,307 mg sodium

Day 4

Roasted Salmon with Smoky Chickpeas & Greens

In addition to being a great source of protein, which helps maintain muscle mass while you’re losing weight, salmon is a great source of omega-3 fatty acids, an essential fatty acid that you must get in your diet. Early research also shows that salmon eaters had lower fasting insulin levels, which can help keep your blood sugar in check and reduce your risk for diabetes. Roasted salmon is served over low-carb veggie-licious kale and chickpeas-a healthy carb you can definitely still be eating, even when following a low-carb diet.

Breakfast (269 calories, 26 g protein, 33 g carbs)

1 cup nonfat plain Greek yogurt1 cup raspberries1 tsp. honey1 Tbsp. chia seeds

A.M. Snack (262 calories, 18 g protein, 32 g carbs)

1 cup shelled edamame, seasoned with coarse salt & pepper, to taste1 cup blackberries

Lunch (351 calories, 28 g protein, 14 g carbs)

Dinner (447 calories, 37 g protein, 23 g carbs)

1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,407 calories, 111 g protein, 114 g carbs, 39 g fiber, 57 g fat, 1,505 mg sodium

Day 5

Vegan Pesto Spaghetti Squash with Mushrooms and Sun-Dried Tomatoes

Our high-protein weight-loss meal plan includes fiber-rich carbohydrates, like those from berries, white beans and broccoli. Dinner tonight packs in 15 grams of protein, which not only helps you feel full but also may help with weight loss. In one study, researchers found that for every 10 grams of soluble fiber eaten over the course of a day, there was a corresponding 3.7 percent decrease in abdominal fat.

Breakfast (259 calories, 15 g protein, 10 g carbs)

1 serving Low-Carb Bacon & Broccoli Egg Burrito

A.M. Snack (218 calories, 7 g protein, 20 g carbs)

1 cup raspberries20 unsalted almonds

P.M. Snack (129 calories, 6 g protein, 14 g carbs)

1/4 cup hummus4 celery stalks, cut into stalks

Dinner (442 calories, 15 g protein, 50 g carbs)

1 serving Vegan Pesto Spaghetti Squash with Mushrooms & Sun-Dried Tomatoes
2/3 cup no-salt-added canned white beans, rinsed

Stir beans into an individual portion of the spaghetti squash and sauce.

Day 6

Taco Lettuce Wraps

Yes, you can still eat cheese and lose weight! String cheese is a great midday snack, especially when paired with fiber-rich raspberries. The combination of protein and fiber increases satisfaction and can reduce appetite at your next meal.

Breakfast (269 calories, 26 g protein, 33 g carbs)

A.M. Snack (128 calories, 6 g protein, 22 g carbs)

1 small apple1 string cheese

Lunch (351 calories, 22 g protein, 14 g carbs)

P.M. Snack (180 calories, 6 g protein, 19 g carbs)

1 cup raspberries15 unsalted almonds

Dinner (479 calories, 25 g protein, 28 g carbs)

1 serving Taco Lettuce Wraps
1 serving Pineapple & Avocado Salad

Meal-Prep Tip: Save 1 serving of the Taco Lettuce Wraps to have for lunch on Day 7. When preparing the Pineapple & Avocado Salad, set aside 1/4 of an avocado and 1/2 cup pineapple before dressing with the vinaigrette to have for lunch on Day 7.

Daily Totals: 1,406 calories, 91 g protein, 115 g carbs, 39 g fiber, 7o g fat, 1,170 mg sodium

Day 7

Zucchini Lasagna

Lettuce takes the place of tortillas in our low-carb, gluten-free taco lettuce wraps. Stuffed with lean ground beef, jicama, avocado and salsa and a whopping 23 grams protein per serving, this lunch will keep you feeling full for hours.

Breakfast (278 calories, 19 g protein, 22 g carbs)

1 serving Spring Green Frittata
1 cup raspberries

A.M. Snack (154 calories, 5 g protein, 5 g carbs)

20 unsalted almonds

Lunch (431 calories, 25 g protein, 28 g carbs)

1 servingTaco Lettuce Wraps1/4 avocado, sliced1/2 cup sliced pineapple

Combine avocado and pineapple with 1 tsp. lime juice and a pinch of salt.

Dinner (480 calories, 33 g protein, 45 g carbs)

1 serving Zucchini Lasagna
1 (2-inch) slice whole-wheat baguette

Daily Totals: 1,405 calories, 84 g protein, 113 g carbs, 35 g fiber, 71 g fat, 1,685 mg sodium

WATCH: How to Make 6 Quick Sauces for Cauliflower Gnocchi

Low-Carb Meal Plan to Lose Weight FastHealthy Recipes that Swap Carbs for Veggies30 Healthy Low-Carb Foods to EatLow-Carb Vegan Meal Plan: 1,200 CaloriesLow-Carb Vegetarian Meal Plan: 1,200 CaloriesSee All of Our Healthy Low-Carb Recipes

White Bean-Sage Cauliflower Gnocchi

Shrimp Scampi Zoodles

Pork Paprikash with Cauliflower Rice

Roasted Salmon with Smoky Chickpeas & Greens

Vegan Pesto Spaghetti Squash with Mushrooms and Sun-Dried Tomatoes

Taco Lettuce Wraps

Zucchini Lasagna

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