14-day high protein meal plan

By Franziska Spritzler, RD, CDE, medical review by Dr. Bret Scher, MD Evidence based

Are you interested in a high protein meal plan that can help you lose weight while keeping you full and satisfied? Then 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.

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 25 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.

1. 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.
2. 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.
3. 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.

Week 2

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.

1. 1. 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.

1. 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 or our minimum daily protein target chart 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 25 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.