If you love eating low carb but your meals have started to feel heavy, this free 14 day high protein low carb meal plan is for you. It comes with a free PDF printable too!
It's a 1500 calorie meal plan with two full weeks of breakfast, lunch, dinner and snacks built around chicken, turkey, eggs, cottage cheese and Greek yogurt. You still keep the carbs low. You just aren't drowning everything in butter and cheese.
Why I made this plan
Keto is how our family started eating low carb. My husband jumpstarted his weight loss with keto and lost 40 pounds, and we still love a lot of those recipes.
But over the last few years, protein has become my focus. I started lifting weights, I'm managing prediabetes, and I noticed I feel best when I eat plenty of protein and keep carbs in check, without the extra fat that keto leans on.
So I built this plan from the leaner recipes we actually eat. It's still low carb. It just has more protein and a lot less fat than my keto plan.
How this plan is different from keto
- More protein. Most days land around 150g of protein or more.
- Less fat. About 55 to 75g of fat a day, instead of the 100g or more on many days of my keto plan.
- Still low carb. About 35 to 50g net carbs a day, mostly from vegetables, berries and the beans in one soup.
- A little fiber. Berries, beans in the taco soup, and plenty of veggies help keep you full.
- Real food. Chicken, turkey, shrimp, eggs, cottage cheese and Greek yogurt do most of the work.
This isn't a crash diet. Each day lands around 1,400 to 1,550 calories, and it's easy to add or trim calories to fit your day (see Make it your own below).
How to prep it
You don't have to cook three meals a day. Here's what I'd do:
- Sunday: Make one breakfast (egg bites, quiche or breakfast casserole) and one or two big dinners for the week. Hard-boil a dozen eggs.
- Midweek: Make two more dinners. Plan on eating each one twice.
- Freeze the extras. I portion leftovers into 1-cup blocks and freeze them, so I always have a high protein lunch ready to heat up.
The free PDF has a prep and grocery note for each week.
Make it your own
- More or fewer calories? To add, use toppings like ¼ avocado or a sprinkle of cheese, an extra snack like Greek yogurt or a hard-boiled egg, or 1½ servings at dinner. To trim, skip a snack or swap the cheese and nuts for veggies or salsa.
- Don't love shrimp? Swap in the Strawberry Chicken Salad or a tuna pouch.
- Want fewer carbs? Skip the berries, or leave the beans out of the taco soup.
- Busy week? Repeat your favorite days. Every day works on its own.
Snacks are simple: Greek yogurt with berries, string cheese, hard-boiled eggs, Cottage Cheese Chips, Healthy Buffalo Chicken Dip with veggies, or a tuna pouch.
Week 1
Day 1
Breakfast - Cottage Cheese Eggs + 2 rounds Cottage Cheese Cloud Bread + ½ cup berries
~ 263 kcal • 32g P • 9g F • 8g net
Lunch - Strawberry Chicken Salad + ¼ avocado
~ 353 kcal • 40g P • 16g F • 10g net
Dinner - Green Chili Chicken Casserole + 1 cup roasted broccoli
~ 450 kcal • 60g P • 16g F • 9g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds + 1 string cheese + 1 hard-boiled egg
~ 387 kcal • 40g P • 18g F • 16g net
Daily Total: 1,453 kcal • 171g P • 59g F • 42g net
Day 2
Breakfast - Egg White Bites (2 bites) + 1 hard-boiled egg + ½ cup low fat cottage cheese + ½ cup berries
~ 345 kcal • 36g P • 16g F • 14g net
Lunch - Green Chili Chicken Casserole + side salad with 2 tablespoon light vinaigrette
~ 480 kcal • 59g P • 20g F • 9g net
Dinner - Low Carb Chili Without Beans + side salad with 2 tablespoon light vinaigrette
~ 407 kcal • 33g P • 24g F • 9g net
Snacks - Cottage Cheese Chips + cucumber or celery sticks + 1 string cheese + 2 oz deli turkey
~ 265 kcal • 30g P • 12g F • 9g net
Daily Total: 1,497 kcal • 159g P • 72g F • 41g net
Day 3
Breakfast - Cottage Cheese Eggs + 2 rounds Cottage Cheese Cloud Bread + ¼ avocado
~ 298 kcal • 32g P • 14g F • 4g net
Lunch - Low Carb Chili Without Beans
~ 347 kcal • 32g P • 20g F • 5g net
Dinner - 1½ servings Sheet Pan Chicken Fajitas + 1 cup cauliflower rice
~ 415 kcal • 44g P • 14g F • 20g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ oz almonds + 1 string cheese + 1 hard-boiled egg
~ 362 kcal • 39g P • 18g F • 11g net
Daily Total: 1,422 kcal • 147g P • 67g F • 41g net
Day 4
Breakfast - Egg White Bites (2 bites) + 1 hard-boiled egg + ½ cup low fat cottage cheese + ½ cup berries
~ 345 kcal • 36g P • 16g F • 14g net
Lunch - 1½ servings Sheet Pan Chicken Fajitas + 1 cup cauliflower rice
~ 415 kcal • 44g P • 14g F • 20g net
Dinner - 1½ servings High Protein Chicken Alfredo + 1 cup roasted broccoli
~ 471 kcal • 62g P • 20g F • 7g net
Snacks - 1 tuna pouch (2.6 oz) + cucumber or celery sticks + Cottage Cheese Chips + 1 string cheese
~ 275 kcal • 38g P • 12g F • 7g net
Daily Total: 1,506 kcal • 180g P • 61g F • 48g net
Day 5
Breakfast - Raspberry Protein Smoothie + 2 hard-boiled eggs
~ 444 kcal • 39g P • 23g F • 12g net
Lunch - High Protein Chicken Alfredo + side salad with 2 tablespoon light vinaigrette
~ 354 kcal • 41g P • 17g F • 6g net
Dinner - 1½ servings Italian Turkey Zucchini Skillet
~ 492 kcal • 46g P • 10g F • 8g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds
~ 237 kcal • 26g P • 7g F • 14g net
Daily Total: 1,527 kcal • 153g P • 58g F • 40g net
Day 6
Breakfast - Egg White Bites (2 bites) + ½ cup low fat cottage cheese + ½ cup berries
~ 275 kcal • 30g P • 10g F • 13g net
Lunch - Old Bay Shrimp Salad + side salad with 2 tablespoon light vinaigrette + 1 hard-boiled egg
~ 376 kcal • 29g P • 24g F • 8g net
Dinner - 1½ servings Italian Turkey Zucchini Skillet
~ 492 kcal • 46g P • 10g F • 8g net
Snacks - Cottage Cheese Chips + cucumber or celery sticks + 1 cup plain nonfat Greek yogurt + 1 string cheese
~ 335 kcal • 44g P • 11g F • 15g net
Daily Total: 1,478 kcal • 150g P • 56g F • 43g net
Day 7
Breakfast - 2 slices Cottage Cheese and Spinach Crustless Quiche + ½ cup berries
~ 405 kcal • 36g P • 22g F • 12g net
Lunch - Old Bay Shrimp Salad + cucumber or celery sticks
~ 261 kcal • 22g P • 15g F • 5g net
Dinner - Crock Pot Lemon Herb Whole Chicken + 1 cup roasted broccoli + side salad with 2 tablespoon light vinaigrette
~ 410 kcal • 50g P • 18g F • 9g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds + 1 string cheese + 2 oz deli turkey + 1 hard-boiled egg
~ 447 kcal • 50g P • 19g F • 18g net
Daily Total: 1,523 kcal • 158g P • 74g F • 44g net
Get our free 14 day high protein low carb meal plan PDF!
Week 2
Day 8
Breakfast - 2 slices Cottage Cheese and Spinach Crustless Quiche + ½ cup berries
~ 405 kcal • 36g P • 22g F • 12g net
Lunch - Crock Pot Lemon Herb Whole Chicken + side salad with 2 tablespoon light vinaigrette + ¼ avocado
~ 440 kcal • 48g P • 24g F • 6g net
Dinner - 1½ servings Chicken Taco Soup
~ 420 kcal • 58g P • 9g F • 18g net
Snacks - Healthy Buffalo Chicken Dip + cucumber or celery sticks + 1 string cheese
~ 290 kcal • 36g P • 12g F • 6g net
Daily Total: 1,555 kcal • 179g P • 66g F • 42g net
Day 9
Breakfast - Mediterranean High Protein Breakfast Casserole + 2 oz deli turkey
~ 317 kcal • 28g P • 18g F • 8g net
Lunch - Chicken Taco Soup + side salad with 2 tablespoon light vinaigrette
~ 340 kcal • 40g P • 10g F • 16g net
Dinner - 1½ servings Simple Lemon Chicken Breasts + 1 cup roasted broccoli + 1 cup cauliflower rice
~ 482 kcal • 62g P • 20g F • 11g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds + 1 string cheese
~ 317 kcal • 34g P • 13g F • 15g net
Daily Total: 1,456 kcal • 163g P • 61g F • 50g net
Day 10
Breakfast - 2 slices Cottage Cheese and Spinach Crustless Quiche + ½ cup berries
~ 405 kcal • 36g P • 22g F • 12g net
Lunch - Simple Lemon Chicken Breasts + side salad with 2 tablespoon light vinaigrette + ¼ avocado
~ 405 kcal • 40g P • 22g F • 8g net
Dinner - 1½ servings Egg Roll in a Bowl + 1 cup cauliflower rice
~ 355 kcal • 35g P • 20g F • 9g net
Snacks - Healthy Buffalo Chicken Dip + cucumber or celery sticks + 1 string cheese
~ 290 kcal • 36g P • 12g F • 6g net
Daily Total: 1,455 kcal • 148g P • 76g F • 34g net
Day 11
Breakfast - Mediterranean High Protein Breakfast Casserole + 2 oz deli turkey + 1 hard-boiled egg
~ 387 kcal • 34g P • 23g F • 8g net
Lunch - Egg Roll in a Bowl + 1 cup cauliflower rice
~ 245 kcal • 24g P • 13g F • 7g net
Dinner - 1½ servings Caprese Chicken Bake + side salad with 2 tablespoon light vinaigrette
~ 543 kcal • 73g P • 24g F • 12g net
Snacks - ½ cup low fat cottage cheese + ½ cup berries + 1 string cheese + 1 cup plain nonfat Greek yogurt
~ 325 kcal • 42g P • 8g F • 18g net
Daily Total: 1,500 kcal • 174g P • 68g F • 46g net
Day 12
Breakfast - Chocolate Chia Pudding
~ 298 kcal • 22g P • 12g F • 18g net
Lunch - Caprese Chicken Bake + side salad with 2 tablespoon light vinaigrette
~ 382 kcal • 49g P • 17g F • 9g net
Dinner - Taco Casserole with Cottage Cheese + 1 cup roasted broccoli
~ 507 kcal • 58g P • 25g F • 9g net
Snacks - Healthy Buffalo Chicken Dip + cucumber or celery sticks + 1 hard-boiled egg
~ 280 kcal • 36g P • 10g F • 5g net
Daily Total: 1,467 kcal • 164g P • 65g F • 41g net
Day 13
Breakfast - Cottage Cheese Eggs + 1 hard-boiled egg + 2 rounds Cottage Cheese Cloud Bread + ½ cup berries
~ 333 kcal • 38g P • 14g F • 9g net
Lunch - Greek Salad Bowl with Chicken
~ 345 kcal • 39g P • 15g F • 10g net
Dinner - Pepper Steak Stir Fry + 1 cup cauliflower rice
~ 367 kcal • 28g P • 20g F • 12g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds + 1 string cheese + 2 oz deli turkey
~ 377 kcal • 44g P • 14g F • 17g net
Daily Total: 1,422 kcal • 148g P • 63g F • 48g net
Day 14
Breakfast - Mediterranean High Protein Breakfast Casserole + 2 oz deli turkey + 1 hard-boiled egg
~ 387 kcal • 34g P • 23g F • 8g net
Lunch - Greek Salad Bowl with Chicken
~ 345 kcal • 39g P • 15g F • 10g net
Dinner - 1½ servings Chicken "Noodle" Soup (No Noodles) + Cottage Cheese Flatbread
~ 431 kcal • 49g P • 20g F • 10g net
Snacks - 1 cup plain nonfat Greek yogurt + ½ cup berries + ½ oz almonds + 1 string cheese + 1 hard-boiled egg
~ 387 kcal • 40g P • 18g F • 16g net
Daily Total: 1,550 kcal • 162g P • 76g F • 44g net
Reader Questions
Is this keto?
Not exactly. The carbs are low, but the fat is much lower than a keto plan and the protein is higher. If you're strictly keto, my free 1500 calorie keto meal plan is a better fit.
How much protein is in each day?
Most days have 150g or more. Daily numbers are listed above and in the free PDF.
Can I do this plan more than once?
Yes. Repeat it as is, or mix and match your favorite days.
Do I have to eat every meal?
No. These are ideas. Eat what fits your day and your hunger.
This plan is not medical or nutrition advice. Please talk with your doctor before changing how you eat, especially if you have a health condition.
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