High Protein, Low Carb Diet: Sample Menu
The diet with the most evidence supporting its ability to make you burn fat, build muscle and improve cholesterol is a high protein, low carbohydrate diet. Here is an example of a daily menu on a diet plan like this. This menu is based on 2000 calories per day; you may need to adjust this up or down depending on your weight and activity level.
Breakfast: Florentine Omelet (510 calories, 30g protein)
3 egg omelet with bacon, fresh spinach and crumbled feta cheese, prepared in 1 tablespoon of olive oil.
Serve with water, black coffee or hot tea.
Lunch: Green salad with tuna (300 calories, 29g protein)
A big green salad topped with canned tuna (packed in water), one hardboiled egg, sliced tomato and cucumber, and a simple oil and vinegar dressing.
Dinner: Steak with Sautéed Veggies (500 calories, 49g protein)
Grilled or broiled rib eye steak with sautéed low carb veggies (mushrooms, onions, broccoli, etc.).
Post Workout Shake (160 calories, 21g protein)
1 scoop of protein powder in 1 cup skim milk or milk substitute, blended with ice.
Snacks (100-140 calories each)
2 light string mozzarella cheese (12g protein)
1 oz dry roasted almonds (6g protein)
8 oz plain Greek yogurt (23g protein)