High Protein, Low Carb Diet: Sample Menu

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)

tuna salad

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)

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