7-Day High-Protein, Low-Carb Meal Plan for Women: Fuel Your Health and Weight Loss Goals
If you’ve read my previous post about the benefits of a low-carb, high-protein diet, then you already know how this approach can help you achieve your health and weight loss goals. In this post, I’m diving into a 7-day high-protein, low-carb meal plan that will support your body with nutrient-dense meals while keeping carbs low and protein high. This meal plan is designed to help you feel satisfied, energized, and on track with your fitness journey, whether you’re aiming for weight loss, muscle gain, or overall improved health. If you haven’t checked out my first post yet, I recommend reading that first to understand the science behind this way of eating.
Day 1:
Breakfast: Scrambled eggs (2) with spinach, mushrooms, and feta cheese cooked in olive oil
- Protein: 20g
- Carbs: 6g
Lunch: Grilled chicken breast with mixed greens, cucumbers, and a balsamic vinaigrette
- Protein: 30g
- Carbs: 8g
Dinner: Baked salmon with roasted asparagus and cauliflower rice
- Protein: 35g
- Carbs: 12g
Snack: Greek yogurt (unsweetened) with a few almonds
- Protein: 15g
- Carbs: 10g
Total Protein: 100g
Total Carbs: 36g
Day 2:
Breakfast: Protein smoothie with almond milk, vanilla protein powder, chia seeds, and spinach
- Protein: 25g
- Carbs: 10g
Lunch: Turkey lettuce wraps with avocado, cucumber, and tomato
- Protein: 25g
- Carbs: 8g
Dinner: Grilled shrimp with zucchini noodles and a side of sautéed kale
- Protein: 30g
- Carbs: 10g
Snack: Hard-boiled eggs (2)
- Protein: 12g
- Carbs: 1g
Total Protein: 92g
Total Carbs: 29g
Day 3:
Breakfast: Cottage cheese with a handful of berries and chia seeds
- Protein: 15g
- Carbs: 10g
Lunch: Chicken Caesar salad (no croutons) with grilled chicken, romaine lettuce, parmesan cheese, and Caesar dressing
- Protein: 30g
- Carbs: 5g
Dinner: Grilled steak with a side of roasted Brussels sprouts and a small portion of mashed cauliflower
- Protein: 35g
- Carbs: 18g
Snack: Mixed nuts
- Protein: 6g
- Carbs: 6g
Total Protein: 86g
Total Carbs: 39g
Day 4:
Breakfast: Omelette with 3 eggs, bell peppers, onions, and cheese
- Protein: 22g
- Carbs: 7g
Lunch: Tuna salad (tuna, avocado, and mayo) served in cucumber boats
- Protein: 25g
- Carbs: 5g
Dinner: Baked chicken thighs with roasted broccoli and mashed cauliflower
- Protein: 35g
- Carbs: 15g
Snack: String cheese or a protein bar (low-carb)
- Protein: 10g
- Carbs: 6g
Total Protein: 92g
Total Carbs: 33g
Day 5:
Breakfast: Greek yogurt with flaxseeds, chia seeds, and a few raspberries
- Protein: 20g
- Carbs: 12g
Lunch: Grilled chicken breast with a side of sautéed spinach and garlic
- Protein: 30g
- Carbs: 8g
Dinner: Baked cod with roasted green beans and salad with olive oil dressing
- Protein: 30g
- Carbs: 15g
Snack: Celery sticks with almond butter
- Protein: 6g
- Carbs: 8g
Total Protein: 86g
Total Carbs: 43g
Day 6:
Breakfast: Chia pudding made with unsweetened almond milk and topped with a few slices of almonds
- Protein: 12g
- Carbs: 12g
Lunch: Grilled turkey burger with lettuce, tomato, and avocado (no bun)
- Protein: 30g
- Carbs: 12g
Dinner: Grilled lamb chops with sautéed zucchini and a side of mixed greens
- Protein: 35g
- Carbs: 10g
Snack: A boiled egg and a handful of sunflower seeds
- Protein: 12g
- Carbs: 4g
Total Protein: 89g
Total Carbs: 38g
Day 7:
Breakfast: 2 boiled eggs with half an avocado and a small handful of cherry tomatoes
- Protein: 18g
- Carbs: 12g
Lunch: Shrimp and avocado salad with mixed greens, red onion, and a cilantro lime dressing
- Protein: 30g
- Carbs: 8g
Dinner: Grilled chicken breast with roasted cauliflower and a side of sautéed mushrooms
- Protein: 35g
- Carbs: 18g
Snack: Cottage cheese with a small handful of walnuts
- Protein: 15g
- Carbs: 6g
Total Protein: 98g
Total Carbs: 44g
Weekly Totals:
- Total Protein for the Week: ~553g
- Total Carbs for the Week: ~223g
Average per Day:
- Protein: ~79g
- Carbs: ~32g
This meal plan provides high-protein, low-carb meals designed to keep you energized, satisfied, and on track with your weight loss and fitness goals. You can adjust portion sizes or swap ingredients based on your preferences, but these meals are a great way to start your low-carb, high-protein journey.
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Important Note:
I am not a nutritionist or a healthcare professional, and this meal plan is based on my personal experience and research. Always consult with your doctor or a certified nutritionist before making significant changes to your diet, especially if you have any underlying health conditions.
Last Updated on: 2/16/25
