14-day high-protein meal plan
Are you interested in a high-protein meal plan that can help you lose weight while keeping you full and satisfied? Our free 14-day high-protein, low-carb meal plan is perfect for you.
It features delicious, easy-to-prepare recipes that prioritize protein and keep carbs low. You’ll enjoy a wide variety of protein-rich meals, with all of the planning done for you.
Read on to get 14 days of high-protein breakfast, lunches and dinners, along with tips for starting a healthy high-protein lifestyle.
Key takeawaysHow to get started
Before you begin our high-protein, low-carb meal plan, take a little time to prepare.
Full 14-day meal plan
We plan your meals and provide tasty high-protein recipes. All you need to do is grocery shop, cook, and enjoy!
FAQ about high-protein diets
Do you have questions or concerns about high-protein diets? We have the answers.
Lose weight & improve your health with a high-protein meal plan
According to strong science, eating more protein can reduce your appetite and help you lose body fat and preserve muscle.1
With our meal plan, you’ll experience all the benefits of a high-protein diet — without having to spend time searching for recipes or figuring out what to eat, how much to eat, or how to cook it.
Tips for getting started
You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.
Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, you’ll eat between 14 and 26 grams of net carbs (total carbs minus fiber) per day. If you’re currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.
- Check with your doctor if you take medications for diabetes or high blood pressure. When you cut way back on carbs, your medications may need to be adjusted. This plan may also be too low in carbs for mothers who are breastfeeding.
- Clean out your pantry and refrigerator. Get rid of foods high in starch and sugar, especially those with added fats, such as donuts, cookies, ice cream, and chips. Toss or give away sugar-sweetened beverages, fruit juice, and beer. Even whole-grain bread and most fruits need to go. See our complete Kitchen clean-out list for more details.
- Avoid the “keto flu.” If you’re new to low carb, you may develop symptoms like headaches and fatigue unless you drink plenty of fluids and get enough salt. Learn more in our guide to the keto flu.
Here is your first week of delicious high-protein recipes for breakfast, lunch, and dinner. You’ll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.
We designed this meal plan to provide you with plenty of variety. However, feel free to swap out recipes based on your food preferences for meals that suit your lifestyle and cooking preferences. For example, if you find a breakfast you love — such as our keto egg and bacon casserole – go ahead and eat it every morning if you like.
Each day provides more than 100 grams of protein and less than 26 grams of net carbs.
We hope you enjoyed your first week of our high-protein meal plan. Here is another week of new, equally tasty recipes for week two.
Each day provides more than 100 grams of protein and less than 25 grams of net carbs.
FAQ about high-protein diets
Here are our answers to some of the most common questions about high-protein diets.
- Are high-protein diets safe?
Eating a high-protein diet is safe for most people who have normal kidney and liver function.2 However, if you have advanced kidney disease, liver disease, or another serious medical condition, talk to your doctor about whether a high-protein diet is right for you.
- Which foods are highest in protein? The good news is, many of the best-tasting foods are protein-rich, including meat, fish and shellfish, eggs, dairy products, beans, and more. Go for foods with high protein percentages, which provide the most protein per calorie. We’ll show you how to make the best choices — and how much protein you’ll get per serving — in our high-protein guides to Meat, seafood, and eggs, dairy, plant-based proteins, and vegetables.
- How much protein should I eat on a high-protein diet?
At Diet Doctor, we recommend that most people aim for 1.2 to 2 grams of protein per kilo of body weight per day. Use your actual body weight if you are at or near your ideal weight or your reference body weight if you are overweight. See our target protein ranges guide for more information.
Our general advice is to aim for 30 to 40 grams of protein per meal if you’re a woman of average height and 35 to 50 grams of protein per meal if you’re a man of average height.
Do you want to know more about high-protein diets? See our guide to the top 20 questions about high-protein diets:
High-protein meal planning, simplified
Following a high-protein meal plan can help simplify your life.
First, you’ll save time and energy by not having to decide what to eat three times a day. Plus, you’re guaranteed to stay above 100 grams of protein and under 26 grams of carbs every day.
Enjoy tasty food and receive all the benefits of a high-protein, low-carb lifestyle, with no planning or tracking required.
14-day high-protein meal plan - the evidence
The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.
All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.
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Systematic reviews of randomized controlled trials — considered the strongest type of evidence — demonstrate that higher-protein diets tend to help people feel full and retain muscle while losing weight:
Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence]
Nutrition Reviews 2016: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis [systematic review of randomized trials; strong evidence] ↩
In trials, high-protein intake hasn’t been found to harm liver or kidney function:
Medicine (Baltimore) 2015: Long-term effects of a very low carbohydrate compared with a high carbohydrate diet on renal function in individuals with type 2 diabetes: a randomized trial [moderate evidence]