New low-carb meal plan: High protein for effective weight loss #1

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Choose between 208 themed meal plans – or get started with your own personalized meal plan based on your goals, food preferences, and health status.

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With so many options, there’s no reason you should have to feel bored or uninspired while eating low carb or keto. And remember, you can feel free to adjust, change, or skip any recipe in this meal plan. It’s entirely up to you!

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Low carb: High protein for effective weight loss #1

Not seeing the results you want with other keto or low-carb meal plans? Then, consider giving this higher protein plan a try.

The main difference between this meal plan and our other meal plans is that the included recipes have a higher protein percentage (more than 30%). This means the meals have a little less fat, but they are not low fat — you get to keep the butter! — and the carb count is low.

Research shows that by focusing on the protein — rather than only thinking about carbs — people often experience effective weight loss.

This highly nutritious low-carb meal plan is packed with flavorful meals, such as our famous Keto crack chicken and a delicious Italian fish stew, which will keep you nourished and satisfied.

Even though this meal plan is technically low carb, it includes a bunch of keto recipes. So, you’ll stay well below 23 grams of net carbs most of the days.

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Exclusive members-only recipes

With Diet Doctor Plus, you also get access to all of our delicious low-carb and keto recipes. Below, you’ll find our latest additions.
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Latest keto meal plans

Keto: Kosher #1

If you live a kosher, keto lifestyle, we’re here to help! We designed this seven-day meal plan with your dietary needs in mind.

With easy, budget-friendly recipes, this week’s plan is perfect for families. From Keto coconut curry chicken to our Keto fried salmon, these colorful, nutrient-rich menu items are sure to entice eaters of all ages.

The best part? This plan, which includes some of our favorite test kitchen-approved recipes, will keep you under 20 grams of carbs per day.

And remember: You can always modify any of these recipes to better suit your family’s preferences. Perhaps you have a little one who doesn’t love salmon? Swap it for any flaky white fish you prefer. Flexibility is key.

Full meal plan →


Keto: Week 1 of the 14-day keto diet plan

This meal plan includes all of the recipes from the first week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.

This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

Full meal plan →


Keto: Week 2 of the 14-day keto diet plan

This meal plan is the second week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.

This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

Full meal plan →


Keto: One-dish meal plan #1

Spend less time cooking and cleaning — and more time with family this week. With this week’s one-dish meal plan, you’ll get seven full days of simple and tasty pies, stews, comforting casseroles, and more.

The best part? These all-in-one meals are designed to keep you under 20 grams of carbs per day. And most of them can be made in advance, stored in the freezer, and enjoyed later in the week. Just reheat and eat!

For tips and tricks for how to best prep and freeze your meals, take a look at our guide to low-carb and keto meal prep and freezing

Full meal plan →


Keto: High protein for effective weight loss #1

This highly nutritious meal plan is designed to boost weight loss while enjoying delicious food that helps you feel full and satisfied.

These flavorful meals will provide your body with all the protein, fat, and other essential nutrients needed to be healthy.

You’ll get to enjoy some of our favorite keto feasts, such as Keto cheese tortilla beef burritos and Keto Caprese chicken while staying under 20 grams of net carbs every day.

Full meal plan →


 
  1. Scientific studies now prove that compared to other diets, low-carb or keto diets are often more effective for weight loss, and for improving certain health markers.

    This has been demonstrated in several meta-analyses of high-quality studies, for example this one:

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Learn more

    Here are two selected high-quality studies (RCTs) demonstrating this:

    New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet [moderate evidence]

    Annals of Internal Medicine 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial [moderate evidence]

    More studies (over 50): The science of low carb