High Protein Low Carb Diet Plan for Weight Loss, 30 Days

eatsbarJune 5, 2022

0 48 10 minutes read

In this article, we will discuss in detail about high protein low carb diet plan for weight loss. If you can take this recipe or plan for the whole 30 days and use it properly, you can be sure that you will notice a huge change in your weight loss.

In this 30-day strategic plan, we will try to reduce carbohydrates by implementing an anti-inflammatory policy in your diet. Remember, carbohydrates are not the enemy of your weight, but if you can reduce them, you can increase the number of calories in your diet by increasing the levels of healthy fats like olive oil, seeds, nuts, and avocados.

We include a maximum of 30% carbohydrates per day in this plan. So you can be sure that you will not be deprived of important nutrients like fiber. Among the carbohydrates contained in this plan is plenty of vegetables, fruits, grains, seeds, nuts, etc.

We know that excess weight increases inflammation, so we have tried to make a diet chart of 1,500 calories per day, which most people use to lose weight. However, 1,500 calories are not specified, because not everyone does the same thing, so the strategy to increase up to 2,000 calories is also included. One thing to keep in mind, rapid weight loss is never healthy. If you do it slowly, it will be more effective and it will be much better for your body. Our target is to lose about 1 to 2 pounds per week with this recipe. But the caveat is that if you feel hungry after taking 1,500 calories from our high protein low carb diet plan for weight loss, you can bump up until you are satisfied and gradually reduce the calories. And you can continue the recipe even after the deadline.

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Why High Protein Low Carb Diet Plan for Weight Loss?

You may be wondering why we chose high protein and low carb to lose weight despite having other ingredients and why we created this chart with these, we will try to answer some of these questions now. This discussion is divided into two, one is why eat your high protein and why eat your low carb?

1. Why you might eat high protein?

Your diet should never be too balanced. So we have been forced to include high protein in our discussions. Also, if your goal is to lose fat, then protein is very effective. Experts have found evidence of this in various studies. Below are some of them-

High protein is ideal for suppressing your appetite. It is added to our food list in such a way that after consuming this amount of high protein, you will not feel hungry easily.
There is no substitute for protein in building muscle. It also increases the strength of your body. And it is very useful during the diet.
You know that the more protein you eat, the more active your body’s metabolism will be.

2. Why do you need low carbs?

When you are thinking of losing weight, it is not mandatory to eliminate carbohydrates from your diet. We have already discussed this a bit above. Below is some information on why we include low carbs in our diet and why it is needed.

Carbs or carbohydrates work as fuel for your workout. So you can’t go on without it. However, if the amount is high, good results are not available. So low curb is highly recommended.
Carb helps in increasing energy. If you go on a diet and lose energy, you will get sick before you lose weight. And we never want that.
Carbs also affect your mentality, so it is reasonable to keep low carbs.

A-List of High Protein Foods for Weight Loss

We have already learned that the need for high protein for weight loss is immense. But we need to know which foods contain this high protein. Below is a list of some high-protein foods. Such as-

Black beans, Lima beans, Legumes, Hemp seeds, Peas, Lentils, Pumpkin seeds, Pistachios, Chia seeds, Spelt, Teff, and Corn.
Salmon, Tuna, and Halibut fish.
Potatoes, Broccoli, Cauliflower, Asparagus, Watercress, and Chinese cabbage.
Eggs, Chicken breast, Turkey, Beef, Bison, and Pork.
Tempeh, Oats, Spirulina, and Sun-dried tomatoes.
Guava, Artichokes, Chickpeas, Almonds, Avocado, and Brussel sprouts.
Quinoa, Greek yogurt, Cottage cheese, Milk, and Nut butter.

A-List of Foods that are Low-Carb and Anti-Inflammatory

Below is a list of foods that are easily found to have low carbs. And this low carb foods help to work the anti-inflammatory properties. Such as-

Almond butter and peanut butter.
Avocado.
Colorful fruits like berries, cherries, plums, cherries, and pomegranate.
Dark leafy greens vegetables like spinach and kale as well as cruciferous vegetables, like cauliflower, Brussels sprouts, and broccoli.
Fermented dairy, like kefir and yogurt.
Fish, Salmon are highly recommended.
Olives and extra-virgin olive oil.
Seeds and nuts.

High Protein Low Carb Diet Plan for Weight Loss

Below are given the high protein low carb diet plan for weight loss for 30 days. How many calories will be, where to get them, how to eat, etc. are all discussed in detail in the form of points? All things are depended on Breakfast, Snack, Lunch, Dinner, and Dessert.

DAY 1

Breakfast – 1 cup egg whites, 1 oz low-fat cheese, 1 cup NF Greek yogurt, and 1 cup blueberries.
Lunch – 2 cups lettuce greens, 8 oz chicken, 1 cup broccoli, 1 tomato, and 2 tables Bolthouse ranch.
Dinner – 4 oz lean ground beef, 1 cup mushrooms, 1 medium sliced zucchini, and 4 oz healthy noodles.
Dessert – 1 scoop protein powder, 1 cup almond milk, and 1 cup strawberries.

DAY 2

Breakfast – 1 cup egg whites, 1 oz. low-fat cheese, 1 cup non-fat plain Greek yogurt, and 1 banana.
Lunch – 2 cups lettuce greens, 8 oz. chicken, 1 cup cucumbers, 1 tomato, and 2 table Bolthouse ranch.
Dinner – 4 oz. lean ground beef, 1 cup broccoli, 1/4 cup spaghetti sauce, and 1 cup spaghetti squash.
Dessert – 1 scoop protein powder, 1 cup almond milk, and 1 cup peaches.

DAY 3

Breakfast – 1 cup egg whites, 1 oz. low-fat cheese, 1 cup non-fat plain Greek yogurt, and 1.5 strawberries.
Lunch – 2 cups lettuce greens, 1 cup cabbage, 8 oz. chicken, 1 red onion, and 2 tables olive garden light.
Dinner – 4 oz. lean ground beef, 1 cup bell peppers, 1/2 medium onion, and 4 Oz. healthy noodle.
Dessert – 1 scoop protein powder, 1 cup water, 1 T.PB power, and 1/2 banana.

DAY 4

Breakfast – 1 oz. low-fat cheese, 1 cup egg whites, 1 cup non-fat plain Greek yogurt, and 1.5 cup peach slices.
Lunch – 2 cups lettuce greens, 8 oz. chicken, 1 cup sliced carrots, 1 tomato, 2 table Bolthouse ranch.
Dinner – 4 oz. lean ground beef, 1 cup mushrooms, 1 lg spiralizer zucchini, and 1 table parmesan cheese.
Dessert – 1 cup almond milk, 1 scoop protein powder, and 1 cup blueberries.

DAY 5

Breakfast – 1 oz. low-fat cheese, 1 cup egg whites, 1 cup blueberries, and 1 cup non-fat plain Greek yogurt.
Lunch – 8 oz. chicken, 2 cups lettuce greens, 1 cup cauliflower, 2 tables olive garden light, and 1 tomato.
Dinner – 1 medium zucchini (sliced), 4 oz. lean ground beef, 1 cup sliced carrots, and 4 Oz. healthy noodle.
Dessert – 1 scoop protein powder, 1 cup almond milk, 1 table cocoa powder, and 2 T PB powder.

DAY 6

Breakfast – 1 oz. low-fat cheese, 1 medium banana, 1 cup egg whites, and 1 cup non-fat plain Greek yogurt.
Lunch – 8 oz. chicken, 1 cup mushrooms, 2 cups lettuce greens, 1 cup green beans, and 2 tables light olive garden.
Dinner – 1 medium tomato, 4 oz. lean ground beef, 1 cup broccoli, 1/2 cup spaghetti sauce, and 1 cup spaghetti squash.
Dessert – 1 scoop protein powder, 1 cup strawberries, and 1 cup almond milk.

DAY 7

Breakfast – 1 cup egg whites, 1 Oz. low-fat cheese, 1 cup non-fat Greek yogurt, and 1.5 cup strawberries.
Lunch – 2 cups lettuce greens, 8 Oz. chicken, 1 cup broccoli, 1 tomato, and 2 table Bolthouse ranch.
Dinner – 4 Oz. lean ground beef, 1 cup mushrooms, 1 medium onion, and 1 lg spiralizer zucchini.
Dessert – 1 scoop protein powder, 1 cup strawberries, and 1 cup almond milk.

DAY 8

Breakfast – 2 serving Individual Egg and Spinach Bowls.
Lunch – Chicken with creamy sun-dried tomato.
Dinner – 1 cup vegetables bake served with 1 cup hearty and fresh salad, 8 Oz. Chicken with parmesan.
Dessert – 1 cup spinach and Egg & Spinach bowls, 2 cups fresh strawberries, and 16oz plain non-fat Greek yogurt.

DAY 9

Breakfast – 2 servings of tomato, and Egg feta toast.
Lunch – 1 serving’s lettuce leaves with Mediterranean tuna salad.
Dinner – 8 Oz. Chicken, 1 cup roasted vegetables, and 1 skillet lemon.
Dessert – 1 serving’s Mediterranean tuna salad.

DAY 10

Breakfast – Bacon-Cheddar deviled eggs (1 serving)
Lunch – 1 cup salmon fish, and 1 cup lentil patty.
Dinner – 8 Oz. Chicken, 1 skillet lemon, and 1 cup roasted vegetables.
Dessert – Bacon-Cheddar deviled eggs breakfast muffin (1 serving).

DAY 11

Breakfast – 1 serving tin spinach and mushroom mini quiches, and 1 plum.
Lunch – 1/2 sliced scallions, 1/4 cherry tomatoes, 1/2 cup halved and sliced cucumber, 1-ounce turkey, and cheddar cheese.
Dinner – 1 medium-large zucchini, 1/2 cup fresh basil leaves, 5 pine nuts, 1 table parmesan cheese, and 8 Oz. chicken.
Dessert – 1 cup raspberries, and 1/2 cup low-fat plain kefir.

DAY 12

Breakfast – 1 serving mushroom mini quiches and tin spinach, and 1 plum.
Lunch – 1/2 sliced scallions, 1/2 cup halved and sliced cucumber, 1/4 cherry tomatoes, 1-ounce turkey, and cheddar cheese.
Dinner – 1/2 cup fresh basil leaves, 1 medium-large zucchini, 1 table parmesan cheese, 5 pine nuts, and 8 Oz. chicken.
Dessert – 1/2 cup low-fat plain kefir, and 1 cup raspberries.

DAY 13

Breakfast – 3 Tbsp. slivered almonds, 1/4 cup blueberries, and 1 cup low-fat plain Greek yogurt.
Lunch – 1 large slicing tomato, cored and cut in half lengthwise, 8 Oz. chicken, and 1 medium apple.
Dinner – 1 serving roasted cranberry, cauliflower, squash-related recipe.
Dessert – 15 dry-roasted unsalted almonds, and 1 cup low blackberries.

DAY 14

Breakfast – 3 Tbsp. slivered almonds, 1 cup low-fat plain Greek yogurt, and 1/4 cup blueberries.
Lunch – 1 serving tuna fish-related recipe with 1 medium apple.
Dinner – 1 serving roasted cranberry, squash, cauliflower-related recipe.
Dessert – 1 large pear, nothing else.

DAY 15

Breakfast – 1 cup egg whites, 1 cup NF Greek yogurt, 1 cup blueberries, and 1 oz low-fat cheese.
Lunch – 2 tables Bolthouse ranch, 8 Oz. chicken, 1 cup broccoli, 2 cups lettuce greens, and 1 tomato.
Dinner – 1 cup mushrooms, 4 oz. lean ground beef, 4 oz healthy noodles, and 1 medium sliced zucchini.
Dessert – 1 cup almond milk, 1 scoop protein powder, and 1 cup strawberries.

DAY 16 – DAY 30

We have given a high protein low carb diet plan for weight loss from day 1 to day 15. Now your question may be where the plan is for the remaining 15 days since we have already promised a 30 days plan. However, first, you will follow the 1 to 15-day plan properly, when it is complete, you will revise it again on the first day. That means the day 16 plan will be the plan for day 1 and the day 17 plan will be the plan for day 2, furthermore, the day 18 plan will be the plan for day 3. This way you will complete the course by following up on day-30. You will notice a huge change in you. Which will make your mind and mentality more fresh and beautiful than before.

Which Foods Should be Restricted during the Weight Loss Diet?

When you follow our high protein low carb diet plan for weight loss, you should avoid carb-rich foods. Otherwise, you will not get your desired results. Now you need to know which foods are usually carb-rich. Below is a list of some of these foods.

Grains and Starches: rice, pieces of bread, pasta, cereals, baked goods, etc.
Sweeteners: agave, sugar, maple syrup, coconut sugar, honey, etc.
Sugary Drinks: sweetened tea and coffee, juice, sports drinks, soda, beer, sweetened alcoholic beverages, etc.
Processed, High-Carb Foods: fried chicken, French fries, chips, pizza, etc.

You can eat less starchy vegetables and fruits, which are high in carbs. Remember, depending on your macronutrient range selection, the results you deserve.

Depending on your macronutrient goals, you may need to reduce or avoid fatty meats such as lean meats and high-fat foods such as oily foods.

FAQ about High-Protein and Low-Carb Diet Plan for Weight Loss

At this stage, we will present some common questions about the high protein low carb diet plan for weight loss and its correct answers. For those who are concerned about weight loss or want to move forward with our plan, these will be very rewarding.

What foods have protein but no carbs?

There are some foods that contain only protein but no carbs. Notable among such foods are – chicken, egg whites, turkey, fish, bison, buffalo, whey protein, lean beef, turkey bacon, low or non-fat collage cheese, and low or non-fat Greek yogurt.

How many carbs should I eat on a high-protein diet?

High-protein diets typically contain 27% to 68% protein. The amount of carbohydrates you can consume is calculated by the number of calories you take in. However, it is safe to say that you can consume 50 grams to 150 grams of carbohydrates per day. And this is safe and healthy when you’re running a weight loss diet.

Should I eat more protein to lose weight?

Protein is an ideal nutrient for good looks and weight loss. High-protein intake results in decreased appetite, increased metabolism, and changes in several weight-controlling hormones. Dominik H Pesta and Varman T Samuel, two researchers from the Department of Internal Medicine, Yale University School of Medicine, New Haven, Connecticut USA, demonstrated this through research.

How much fat is OK per day during the diet?

According to DRI (Dietary Reference Intake), an adult takes in 20% to 35% of fat from total calories. That means you can safely absorb from 44 grams to 77 grams of fats per day when you eat 2,000 kcal foods per day. These include Monounsaturated fat (15% – 20%), Saturated fat (less than 10%), Polyunsaturated fat (5% – 10%), etc.

How much protein is required per day?

It is important for an adult male to have about 56 grams of protein per day in his diet. For adult women, this amount should be further reduced by 10 grams to 46 grams of protein. If a woman is pregnant or breastfeeding her baby, it is mandatory for her to have at least 71 grams of protein per day.

How can I lose weight like crazy?

There is no such thing as a crazy weight loss diet, and no nutritionist would ever recommend it. If you do this, you will become malnourished, you will become weak, you will fail to concentrate on any of your activities and in the end, you will be forced to become a patient. So where you get tips or advice to lose weight fast, keep a long distance from yourself. We suggest that if you have any of these thoughts, put them away and follow our high protein low carb diet plan for weight loss.