{"id":67760,"date":"2024-11-08T09:59:57","date_gmt":"2024-11-08T09:59:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67760"},"modified":"2024-11-08T09:59:57","modified_gmt":"2024-11-08T09:59:57","slug":"low-carb-high-protein-meal-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/","title":{"rendered":"Low-Carb High-Protein Meal Plan to Keep You Full and Focused"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_is_a_Low_Carb_High_Protein_Meal_Plan\" >What is a Low Carb High Protein Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Easy_5-Day_Low-Carb_High-Protein_Diet_Plan\" >Easy 5-Day Low-Carb High-Protein Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Day_1\" >Day 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Day_2\" >Day 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Day_3\" >Day 3:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Day_4\" >Day 4:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Day_5\" >Day 5:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Keto_Dinner_Rolls_Recipe\" >Keto Dinner Rolls Recipe<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Can_You_Lose_Weight_on_High-Protein_Low_Carb_Diet\" >Can You Lose Weight on High-Protein Low Carb Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Increased_Protein_Intake\" >Increased Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Less_Carb_Consumption\" >Less Carb Consumption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#May_Induce_Ketosis\" >May Induce Ketosis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_Happens_When_You_Consume_a_High-Protein_and_Low-Carb_Diet\" >What Happens When You Consume a High-Protein and Low-Carb Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#How_Many_Carbs_a_Day_to_Lose_Weight\" >How Many Carbs a Day to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_Meals_Are_High_in_Protein_and_Low_in_Carbs\" >What Meals Are High in Protein and Low in Carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_Are_5_Foods_to_Avoid_on_A_Low_Carb_Diet\" >What Are 5 Foods to Avoid on A Low Carb Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_Happens_if_I_Eat_No_Carbs_for_A_Month\" >What Happens if I Eat No Carbs for A Month?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#How_to_get_75g_of_protein_a_day\" >How to get 75g of protein a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#What_is_a_50_25_25_meal_plan\" >What is a 50 25 25 meal plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A low-carb, high-protein diet aims to reduce carb consumption while energizing your body with proteins. Given how many protein-rich foods are also low-carb, it is easy to enjoy a low-carb, high-protein meal plan when you want to get in shape.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides losing weight, this meal plan may also help maintain lean muscle. Preparing these nutrient-dense options isn\u2019t an uphill task. You just need to toss a few ingredients or prepare some recipes beforehand. Set aside a little less than 2 hours to prepare the meals, and when finished, you will have prepared a week of high-protein breakfasts, lunches, and dinners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of every meal plan is to ensure your body gets the nutrients required to reach your goals. Here, we will discuss the basics of low-carb, high-protein meal plans, followed by tips to create one and what you can achieve with that plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_Low_Carb_High_Protein_Meal_Plan\"><\/span><strong>What is a Low Carb High Protein Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Different types of <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-meal-plan\/\">low-carb, high-protein diets<\/a> exist, and dieticians distinguish them according to the carb intake they allow. This eating plan helps practitioners reach their weight goals.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66672\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1024x576.png\" alt=\"Low Carb High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When carbs like bread, pasta, and sugary foods are limited and replaced with protein-rich foods like eggs, fish, and lean meats \u2013 they typically reduce calorie intake while providing the body with many essential nutrients required to repair and grow (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7071223\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This plan works by shifting the body\u2019s energy source from carbs to proteins and fats. This transition is said to have various advantages, which we will discuss later in this article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_5-Day_Low-Carb_High-Protein_Diet_Plan\"><\/span><strong>Easy 5-Day Low-Carb High-Protein Diet Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is an example of a 5-day low-carb diet plan that also emphasizes proteins:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><strong>Day 1:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast (320 calories, 10g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 scrambled eggs with saut\u00e9ed spinach and mushrooms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 turkey sausage links<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado<\/span><\/li>\n<\/ul>\n<p><b>A.M. Snack (100 calories, 6g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small handful of almonds<\/span><\/li>\n<\/ul>\n<p><b>Lunch (350 calories, 12g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil dressing<\/span><\/li>\n<\/ul>\n<p><b>P.M. Snack (110 calories, 5g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with cucumber slices<\/span><\/li>\n<\/ul>\n<p><b>Dinner (400 calories, 14g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked salmon with roasted cauliflower and a side of saut\u00e9ed kale<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Daily Totals:<\/span><\/i><i><span style=\"font-weight: 400;\"> 1,280 calories, 47g carbohydrates, 106g protein<\/span><\/i><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><strong>Day 2:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast (290 calories, 8g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie omelet with mushrooms, bell peppers, and cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of turkey bacon<\/span><\/li>\n<\/ul>\n<p><b>A.M. Snack (100 calories, 7g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small apple<\/span><\/li>\n<\/ul>\n<p><b>Lunch (360 calories, 10g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled shrimp and avocado salad with spinach, tomatoes, and balsamic dressing<\/span><\/li>\n<\/ul>\n<p><b>P.M. Snack (90 calories, 6g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with a sprinkle of chia seeds<\/span><\/li>\n<\/ul>\n<p><b>Dinner (430 calories, 18g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken thighs with zucchini noodles and pesto sauce<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Daily Totals:<\/span><\/i><span style=\"font-weight: 400;\"> 1,270 calories, 49g carbohydrates, 105g protein<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\">High Protein Vegetarian Meal Plan: Foods List and Sample Recipes<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><strong>Day 3:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast (310 calories, 9g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-egg scrambled with smoked salmon, spinach, and avocado<\/span><\/li>\n<\/ul>\n<p><b>A.M. Snack (130 calories, 6g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handful of walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small clementine<\/span><\/li>\n<\/ul>\n<p><b>Lunch (370 calories, 11g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey lettuce wraps with cucumber, tomatoes, and avocado<\/span><\/li>\n<\/ul>\n<p><b>P.M. Snack (120 calories, 5g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with a few cherry tomatoes<\/span><\/li>\n<\/ul>\n<p><b>Dinner (450 calories, 15g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled steak with roasted Brussels sprouts and mashed cauliflower<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Daily Totals:<\/span><\/i><span style=\"font-weight: 400;\"> 1,380 calories, 46g carbohydrates, 108g protein<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><strong>Day 4:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast (300 calories, 9g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie egg muffins (eggs, spinach, bell peppers, and cheese)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice turkey bacon<\/span><\/li>\n<\/ul>\n<p><b>A.M. Snack (110 calories, 7g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup blueberries<\/span><\/li>\n<\/ul>\n<p><b>Lunch (350 calories, 12g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken Caesar salad (no croutons) with avocado slices<\/span><\/li>\n<\/ul>\n<p><b>P.M. Snack (90 calories, 4g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">String cheese<\/span><\/li>\n<\/ul>\n<p><b>Dinner (440 calories, 16g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chops with roasted asparagus and cauliflower mash<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Daily Totals:<\/span><\/i><span style=\"font-weight: 400;\"> 1,290 calories, 48g carbohydrates, 104g protein<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><span style=\"font-weight: 400;\">Day 5:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast (310 calories, 10g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 scrambled eggs with saut\u00e9ed mushrooms and spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of turkey bacon<\/span><\/li>\n<\/ul>\n<p><b>A.M. Snack (100 calories, 5g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with a few slices of cucumber<\/span><\/li>\n<\/ul>\n<p><b>Lunch (360 calories, 11g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad (tuna, olive oil, mixed greens, cucumbers) wrapped in lettuce leaves<\/span><\/li>\n<\/ul>\n<p><b>P.M. Snack (120 calories, 4g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small handful of almonds<\/span><\/li>\n<\/ul>\n<p><b>Dinner (450 calories, 17g carbohydrates)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked salmon with steamed broccoli and a side of mashed cauliflower<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Daily Totals:<\/span><\/i><span style=\"font-weight: 400;\"> 1,340 calories, 47g carbohydrates, 106g protein<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We designed this meal plan to provide a variety so you don\u2019t get bored while following it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, feel free to swap the recipes and adjust portion sizes according to your food and lifestyle preferences. For instance, if you find a breakfast you love, like eggs with bread alternatives \u2013 go ahead and eat it every morning to satisfy your taste buds.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66609\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan-1024x640.png\" alt=\"Low Carb High Protein Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Personalized-high-protein-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Dinner_Rolls_Recipe\"><\/span><b>Keto Dinner Rolls Recipe<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you love bread but are on a keto diet, here&#8217;s a simple recipe for low-carb dinner rolls:<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups almond flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons baking powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2153 cup sour cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 tablespoons melted butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large eggs<\/span><\/li>\n<\/ul>\n<p><b>Instructions:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Preheat the oven to 390\u00b0F (200\u00b0C). Grease a muffin tin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Mix the almond flour, baking powder, and salt in a large bowl.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Add the sour cream, melted butter, and eggs to the dry ingredients. Mix until a thick batter forms.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Spoon the batter evenly into the muffin tin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bake for 12-15 minutes until the rolls spring back when touched.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Let them cool in the pan for 10 minutes before transferring to a wire rack to cool completely (<\/span><a href=\"https:\/\/www.resolutioneats.com\/blog\/keto-dinner-rolls\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><b>(139 calories, 6g carbohydrates, 3g net carbs)<\/b><\/p>\n<p><b>A Tip for More Protein:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Add a scoop of unflavored whey protein powder to the batter to increase the protein content.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_on_High-Protein_Low_Carb_Diet\"><\/span><strong>Can You Lose Weight on High-Protein Low Carb Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-protein and <a href=\"https:\/\/betterme.world\/articles\/low-carb-vs-vegan-diet\/\">low-carb diet<\/a> is one of the strategies often adopted to shed the extra pounds. These diet plans change the body\u2019s macronutrient balance, reducing calorie intake, which can trigger physiological changes like weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a 2020 review published in the Journal of Obesity &amp; Metabolic Syndrome, researchers analyzed studies lasting six to 12 months where researchers compared high-protein diets to other diets (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They found that high-protein diets promote weight loss by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing satiety (feelings of fullness)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosting energy expenditure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preserving muscle mass<\/span><\/li>\n<\/ul>\n<p><b>Here are some factors that build up and lead to weight loss:<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Protein_Intake\"><\/span><strong>Increased Protein Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These diets may help maintain and build lean muscle mass with an increased protein intake. A <a href=\"https:\/\/betterme.world\/articles\/high-protein-low-carb-diet-meal-plan\/\">protein-rich diet<\/a> can help you feel more satiated, reducing your appetite and calorie consumption (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Research has found that meals with 25\u201381% of their calories from protein help increase feelings of fullness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This fact means that even diets with moderate protein can help reduce hunger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, the body has to expend more energy to digest protein than when digesting fats and carbs. This extended digestion process is also called the thermic effect of food (TEF), which slightly increases energy expenditure (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31021710\/#:~:text=A%20potentially%20modifiable%20component%20of%20energy%20expenditure%20is,opposed%20to%20dietary%20fat%29%2C%20and%20low-fat%20plant-based%20diets.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Less_Carb_Consumption\"><\/span><strong>Less Carb Consumption<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reducing carb consumption leads to a reduction in energy intake. Many people who restrict carbohydrates don\u2019t necessarily make up those calories elsewhere, so they eat fewer calories overall, creating an energy deficit necessary for weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66554\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1024x576.png\" alt=\"Low Carb High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Induce_Ketosis\"><\/span><strong>May Induce Ketosis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have been researching low-carbohydrate diets, you have probably seen the term &#8220;ketosis.&#8221; Ketosis is a state your body enters when you drastically cut down on carbs. Your body starts to look for other sources of energy, one of which is fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re also in an energy deficit, your body can use the ketones from stored fat for energy, which can help with weight loss (<\/span><a href=\"https:\/\/www.verywellhealth.com\/what-is-ketosis-8663885#:~:text=A%20keto%20diet%27s%20high-fat%2C%20moderate-protein%2C%20low-carb%20macronutrient%20composition,of%20the%20hunger%20hormone%20ghrelin%2C%20which%20decreases%20appetite.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, the body can also turn protein into glucose, which it prefers as an energy source. For this reason, diets that aim to induce ketosis are moderate, not high, in protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to decreased energy intake and increased satisfaction, some people have found low-carb, high-protein diets helpful for weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_When_You_Consume_a_High-Protein_and_Low-Carb_Diet\"><\/span><strong>What Happens When You Consume a High-Protein and Low-Carb Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The low-carb, high-protein diet has become famous for those who want to lose weight or improve their body composition. Apart from some of the perks discussed above, it is essential to note that this diet may negatively impact your energy levels and athletic performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, some people may need some help with implementing this approach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary adverse side effect is the \u201cketo flu.\u201d It is a frequently observed response of the human body as it transitions from carbohydrates to fat metabolism (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2665902619300056\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It is characterized by symptoms like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Apart from these, digestive changes are also commonly experienced by people who have just started eating high-protein, low-carb meals. Reducing carb intake can make it more challenging to get enough fiber, which can affect your digestive system.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Carbs_a_Day_to_Lose_Weight\"><\/span><strong>How Many Carbs a Day to Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no specific amount of carbs a person should eat to lose weight. Eating in a consistent calorie deficit while maintaining high activity levels is preferred for sustainable weight loss. Some people reduce their calorie intake by restricting carbohydrates, but many other ways exist. Even if you\u2019re not restricting carbohydrates, try replacing some of your added sugar and refined carbohydrate-rich foods with more complex carb-rich foods, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may not see viable results if you only cut carbs without focusing on the rest of your diet. The 2020\u20132025 Dietary Guidelines for Americans suggest that an adult should divide their daily calorie intake as follows (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45\u201365% from carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10\u201335% from protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20\u201335% from fat<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Food and Drug Administration advises consuming about 275 grams of carbohydrates per day based on a standard 2,000-calorie diet (<\/span><a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/interactivenutritionfactslabel\/assets\/InteractiveNFL_TotalCarbohydrate_October2021.pdf\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The specific requirements of an individual may vary according to their age, weight, height, and activity levels. A diet that works for you won\u2019t necessarily bring desired results for your friend. Talk to a registered dietitian who can teach you how to create a well-structured meal plan.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/low-carb-diet-food-list\/\">Low-Carb Diet Food List: Stay Healthy While Eating Fewer Carbs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Meals_Are_High_in_Protein_and_Low_in_Carbs\"><\/span><strong>What Meals Are High in Protein and Low in Carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You want easy high protein meals that are also low carb.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like any healthy meal plan, a low-carb and high-protein meal plan also focuses on nutrient-rich foods. Your entire focus should be on increasing the protein and reducing the number of carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some high protein low carb foods that are easy to mix and match include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meats and Poultry:<\/b><span style=\"font-weight: 400;\"> chicken, turkey, lean beef, bison, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and Shellfish:<\/b><span style=\"font-weight: 400;\"> salmon, shrimp, cod, flounder, clams, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> both whole eggs and egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy:<\/b><span style=\"font-weight: 400;\"> high-protein options like low-fat Greek yogurt and cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Protein Vegetarian Foods<\/b><span style=\"font-weight: 400;\">: tofu, edamame, and other soy-based products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Non-starchy Vegetables:<\/b><span style=\"font-weight: 400;\"> broccoli, cauliflower, peppers, asparagus, greens, mushrooms, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Seeds:<\/b><span style=\"font-weight: 400;\"> almonds, pumpkin seeds, chia seeds, sunflower seeds, peanut butter, and hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beverages:<\/b><span style=\"font-weight: 400;\"> water, sparkling water, unsweetened coffee, and herbal tea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments:<\/b><span style=\"font-weight: 400;\"> spices, fresh herbs, pepper, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating starchy veggies, fruits, and high-protein whole grains like quinoa is okay if you keep it moderate. Meanwhile, the fat intake depends on your dietary regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods like nuts and seeds, avocados, olive oil, and other vegetable oils are healthy fat sources.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might be wondering if you can share this diet with everyone in your household, especially if you are the main cook in the house.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, most pediatricians do not recommend low carb meals for family because the diet can cause nutrient deficiencies in children. Unless your child\u2019s pediatrician specifically prescribed a low carb diet for an overweight child, it\u2019s best to keep the diet for yourself (<\/span><a href=\"https:\/\/www.verywellhealth.com\/kids-and-low-carb-foods-2633986\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>PRO TIP for parents doing high-protein, low-carb:<\/b><span style=\"font-weight: 400;\"> When serving dinner, simply portion yourself a smaller serving of carbs and a larger serving of protein than the rest of the family to avoid cooking 2 different meals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_5_Foods_to_Avoid_on_A_Low_Carb_Diet\"><\/span><strong>What Are 5 Foods to Avoid on A Low Carb Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should make informed decisions when following a low carb diet plan. Five food groups that you should moderate in your high protein low carb meals include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains and Starches:<\/b><span style=\"font-weight: 400;\"> Bread, pasta, rice, and cereals are carb-heavy, and you should reduce them in this diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary Foods:<\/b><span style=\"font-weight: 400;\"> Items like cookies, cakes, candy, and sugary drinks are high in carbs and added sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweetened Beverages:<\/b><span style=\"font-weight: 400;\"> Sodas, sweetened teas, and fruit juices contain large amounts of added sugars, which are carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed Snacks:<\/b><span style=\"font-weight: 400;\"> Foods like crackers, chips, and pretzels are often high in carbs with little nutritional benefit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Carb Fruits:<\/b><span style=\"font-weight: 400;\"> Fruits such as bananas, mangoes, and grapes contain more sugar, increasing your carb intake.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These groups include some healthy foods you don\u2019t have to eliminate. Just be mindful of how they fit into your carbohydrate target.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_if_I_Eat_No_Carbs_for_A_Month\"><\/span><strong>What Happens if I Eat No Carbs for A Month?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Extremely low levels of carbs can cause your body to break down fats into ketones for energy. Your liver starts making ketones, a fuel that kicks in when your brain doesn\u2019t have enough sugar to drive it. The symptoms you may experience due to this include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initial weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutrient deficiency (malnutrition)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty focusing or decreased cognitive performance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The symptoms listed here illustrate that our bodies need carbs to function adequately. Even though some people thrive on low-carb diets, it is not the healthiest and ideal diet for everyone (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2129159\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.consumerreports.org\/diet-nutrition\/truth-about-a-high-protein-low-carb-diet\/?msockid=175bd560bbc96773321dc1c9ba89661c\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66548\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1024x576.png\" alt=\"Low Carb High Protein Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/High-protein_10-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_get_75g_of_protein_a_day\"><\/span><strong>How to get 75g of protein a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many high-protein options include lean meats and poultry, fish and other seafood, eggs, dairy products, beans and other legumes, and soy products like tofu, nuts, and seeds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to include these foods in your meals and snacks across the day. Think about incorporating protein powder as a supplement. It is perfect for quick options like preparing a shake for a snack or mixing it into baking recipes, yogurt, or oatmeal!<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_50_25_25_meal_plan\"><\/span><strong>What is a 50 25 25 meal plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 50\/25\/25 guideline suggests that your plate should consist of 50% vegetables, 25% protein, and 25% starchy vegetables or carbohydrates. This ratio is a helpful guideline for creating a balanced diet without measuring or counting anything.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no one-size-fits-all when it comes to diet plans. Regardless of your goals, you should work with your healthcare provider or a registered dietitian to ensure your diet plan works for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look around for fun recipes so the plan doesn\u2019t get boring. There is also an option to seek online assistance. Many platforms help users find a low-carb, high-protein meal plan that fits their requirements.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A low-carb, high-protein diet aims to reduce carb consumption while energizing your body with proteins. Given how many protein-rich foods are also low-carb, it is easy to enjoy a low-carb, high-protein meal plan when you want to get in shape. Besides losing weight, this meal plan may also help maintain lean muscle. Preparing these nutrient-dense [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":67761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[177,87],"class_list":["post-67760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-Carb High-Protein Meal Plan to Keep You Full and Focused - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOW CARB HIGH PROTEIN MEAL PLAN \u27a4 creates abundant perks for its practitioners. Read on to learn the basics of this plan and how to make one that fits your needs.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low-Carb High-Protein Meal Plan to Keep You Full and Focused\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOW CARB HIGH PROTEIN MEAL PLAN \u27a4 creates abundant perks for its practitioners. Read on to learn the basics of this plan and how to make one that fits your needs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751\"},\"headline\":\"Low-Carb High-Protein Meal Plan to Keep You Full and Focused\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/\"},\"wordCount\":2338,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A low-carb, high-protein diet aims to reduce carb consumption while energizing your body with proteins. Given how many protein-rich foods are also low-carb, it is easy to enjoy a low-carb, high-protein meal plan when you want to get in shape.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Besides losing weight, this meal plan may also help maintain lean muscle. Preparing these nutrient-dense options isn\u2019t an uphill task. You just need to toss a few ingredients or prepare some recipes beforehand. Set aside a little less than 2 hours to prepare the meals, and when finished, you will have prepared a week of high-protein breakfasts, lunches, and dinners.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The goal of every meal plan is to ensure your body gets the nutrients required to reach your goals. Here, we will discuss the basics of low-carb, high-protein meal plans, followed by tips to create one and what you can achieve with that plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a Low Carb High Protein Meal Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Different types of <a href=\\\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-meal-plan\/\\\">low-carb, high-protein diets<\/a> exist, and dieticians distinguish them according to the carb intake they allow. This eating plan helps practitioners reach their weight goals.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\\\"><img class=\\\"aligncenter size-large wp-image-66672\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1024x576.png\\\" alt=\\\"Low Carb High Protein Meal Plan\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When carbs like bread, pasta, and sugary foods are limited and replaced with protein-rich foods like eggs, fish, and lean meats \u2013 they typ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/\",\"name\":\"Low-Carb High-Protein Meal Plan to Keep You Full and Focused - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png\",\"description\":\"\u2605 LOW CARB HIGH PROTEIN MEAL PLAN \u27a4 creates abundant perks for its practitioners. 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Read on to learn the basics of this plan and how to make one that fits your needs.","og_url":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d3f06695b04ad20faf3da54c66bdd751"},"headline":"Low-Carb High-Protein Meal Plan to Keep You Full and Focused","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/"},"wordCount":2338,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A low-carb, high-protein diet aims to reduce carb consumption while energizing your body with proteins. Given how many protein-rich foods are also low-carb, it is easy to enjoy a low-carb, high-protein meal plan when you want to get in shape.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Besides losing weight, this meal plan may also help maintain lean muscle. Preparing these nutrient-dense options isn\u2019t an uphill task. You just need to toss a few ingredients or prepare some recipes beforehand. Set aside a little less than 2 hours to prepare the meals, and when finished, you will have prepared a week of high-protein breakfasts, lunches, and dinners.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The goal of every meal plan is to ensure your body gets the nutrients required to reach your goals. Here, we will discuss the basics of low-carb, high-protein meal plans, followed by tips to create one and what you can achieve with that plan.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is a Low Carb High Protein Meal Plan?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Different types of <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-meal-plan\/\">low-carb, high-protein diets<\/a> exist, and dieticians distinguish them according to the carb intake they allow. This eating plan helps practitioners reach their weight goals.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Carb_High_Protein_Meal_Plan\"><img class=\"aligncenter size-large wp-image-66672\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1024x576.png\" alt=\"Low Carb High Protein Meal Plan\" width=\"770\" height=\"433\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">When carbs like bread, pasta, and sugary foods are limited and replaced with protein-rich foods like eggs, fish, and lean meats \u2013 they typ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/","url":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/","name":"Low-Carb High-Protein Meal Plan to Keep You Full and Focused - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-high-protein-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png","description":"\u2605 LOW CARB HIGH PROTEIN MEAL PLAN \u27a4 creates abundant perks for its practitioners. 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