If your goal is to burn fat, maintain muscle, and feel energized all day, high protein low carb meals might be your secret weapon. They’re not just for keto followers or bodybuilders, this style of eating works for anyone looking to stay satisfied, reduce cravings, and improve health.
By combining lean protein with nutrient-rich vegetables and healthy fats, you create meals that keep you full longer while avoiding the blood sugar spikes that come with high-carb foods.
Why high protein low carb meals work
Meals that are high in protein and low in carbs offer:
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Steady energy levels without sugar crashes
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Better appetite control thanks to slower digestion
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Support for lean muscle during weight loss
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Improved metabolic health and reduced cravings
The BBC Good Food low carb meal collection shows how versatile this style can be, from fresh salads to comforting roasts.
What to include in a high protein low carb plate
To get the most from this approach, build your meals with:
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Protein sources — chicken breast, turkey, salmon, eggs, tofu
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Low-carb vegetables — spinach, zucchini, cauliflower, broccoli, asparagus
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Healthy fats — avocado, nuts, seeds, olive oil
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Flavor boosters — fresh herbs, garlic, spices, citrus
Want to dive deeper into the benefits of low carb eating? Check our blog post 3 points to keep in mind once deciding between keto and low carb diet.
Power Kitchen low carb favorites
Our Low Carb Meal Box is designed to give you satisfying, macro-balanced meals without the hassle of cooking.
Some customer favorites include:
No Butter Chicken
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Chicken breast marinated for 12 hours, grilled, and simmered in a tangy, creamy tomato sauce
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Inspired by the Indian classic but adapted for a healthy kitchen
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Moderate spice, rich flavor, and packed with lean protein
Garlic Herb Salmon
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Skinless salmon fillet roasted with garlic, lemon, and fresh herbs
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Rich in Omega-3 and bursting with flavor
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Elegant, light, and satisfying for lunch or dinner
Orange Ground Chicken and Veggies
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Ground chicken cooked with fresh vegetables in a sweet-sour orange sauce balanced by ginger and soy
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Asian-inspired with layers of flavor in every bite
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Juicy, colorful, and macro-friendly
7-day high protein low carb meal plan
Here’s a weekly plan averaging 1,400–1,600 calories per day.
Day 1
▪️Breakfast: Scrambled eggs with spinach and feta
▪️Lunch: No Butter Chicken with roasted zucchini and cauliflower mash
▪️Dinner: Garlic Herb Salmon with asparagus and avocado salad
▪️Snack: Almonds or cottage cheese
Day 2
▪️Breakfast: Greek yogurt (unsweetened) with chia seeds and walnuts
▪️Lunch: Turkey lettuce wraps with avocado
▪️Dinner: Orange Ground Chicken and Veggies with steamed broccoli
▪️Snack: Celery sticks with almond butter
Day 3
▪️Breakfast: Omelette with mushrooms, spinach, and cheddar cheese
▪️Lunch: Grilled chicken Caesar salad (no croutons)
▪️Dinner: Pan-seared trout with green beans and lemon butter
▪️Snack: Handful of macadamia nuts
Day 4
▪️Breakfast: Chia pudding with almond milk and raspberries
▪️Lunch: Beef stir fry with broccoli and sesame oil
▪️Dinner: Garlic Herb Salmon with roasted Brussels sprouts
▪️Snack: Cheese slices and cucumber
Day 5
▪️Breakfast: Protein smoothie with spinach, avocado, and almond milk
▪️Lunch: Grilled shrimp over zucchini noodles
▪️Dinner: No Butter Chicken with cauliflower rice
▪️Snack: Pecans or sunflower seeds
Day 6
▪️Breakfast: Fried eggs with smoked salmon and asparagus
▪️Lunch: Chicken salad with olive oil dressing and mixed greens
▪️Dinner: Orange Ground Chicken and Veggies with roasted peppers
▪️Snack: Hard-boiled eggs
Day 7
▪️Breakfast: Bulletproof coffee with MCT oil and coconut cream
▪️Lunch: Egg salad with avocado lettuce wraps
▪️Dinner: Lamb chops with mashed cauliflower and sautéed spinach
▪️Snack: Hummus with celery sticks
Common mistakes to avoid
Even with the right foods, some habits can slow progress:
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Overdoing fats — even healthy fats are calorie-dense
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Not eating enough vegetables — fiber is key for digestion
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Relying on processed protein bars or shakes — whole foods are more satiating
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Skipping meals — can lead to overeating later in the day
Tips for success with high protein low carb eating
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Plan ahead to avoid high-carb temptations
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Season well to keep meals exciting
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Rotate proteins for variety and better nutrition
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Prep snacks so you have something ready between meals
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Stay hydrated — dehydration can feel like hunger
Final takeaway: easy, tasty, and effective
High protein low carb meals give you the best of both worlds — satisfying portions and steady energy while supporting fat loss and muscle maintenance. Whether you cook at home or let us handle the prep, it’s a style of eating that works long-term.
Check all our meal plans and make your next week of meals effortless.