7 days Healthy High Protein Diet

Adopting a healthy low carb diet can have numerous benefits for overall health, weight management, and well-being. However, it’s essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

Here below is 7 days low carb diet for you.

Day 1: High Protein Breakfast Bowl

Breakfast: High Protein Breakfast Bowl

• Ingredients:
  • 1/2 cup cooked quinoa
  • 3 oz grilled chicken breast, diced
  • 1 cup steamed broccoli
  • 1/4 avocado, sliced
  • 1 boiled egg, sliced
• Instructions:
  1. In a bowl, layer cooked quinoa, grilled chicken breast, steamed broccoli, avocado slices, and boiled egg slices.
  2. Season with salt, pepper, and a squeeze of lemon juice if desired.

Lunch: Turkey and Avocado Wrap

• Ingredients:
  • 1 whole wheat tortilla
  • 3 oz sliced turkey breast
  • 1/4 avocado, mashed
  • Handful of spinach leaves
  • 1 tablespoon hummus
• Instructions:
  1. Lay the tortilla flat and spread mashed avocado and hummus over it.
  2. Place turkey slices and spinach leaves on top.
  3. Roll up tightly and cut in half.

Dinner: Baked Salmon with Sweet Potato and Asparagus

• Ingredients:
  • 4 oz salmon fillet
  • 1 medium sweet potato, cubed
  • 1 cup asparagus spears
  • 1 tablespoon olive oil
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Place salmon fillet, sweet potato cubes, and asparagus spears on a baking sheet.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Bake for 15-20 minutes until the salmon is cooked through and the sweet potatoes are tender.

Snack: Greek Yogurt with Berries

• Ingredients:
  • 1/2 cup Greek yogurt
  • Handful of mixed berries (strawberries, blueberries, raspberries)
• Instructions:
  1. In a bowl, top Greek yogurt with mixed berries.

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Day 2: Veggie Omelette and Chicken Salad

Breakfast: Veggie Omelette

• Ingredients:
  • 2 eggs
  • 1/4 cup diced bell peppers
  • 1/4 cup diced onions
  • Handful of spinach leaves
  • 1 tablespoon olive oil
• Instructions:
  1. Heat olive oil in a skillet over medium heat.
  2. In a bowl, beat the eggs and pour into the skillet.
  3. Once the edges begin to set, add bell peppers, onions, and spinach leaves to one half of the omelette.
  4. Fold the omelette in half and cook until eggs are set.

Lunch: Grilled Chicken Salad

• Ingredients:
  • 3 oz grilled chicken breast, sliced
  • 2 cups mixed salad greens
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 1/4 cup sliced bell peppers
  • 2 tablespoons balsamic vinaigrette dressing
• Instructions:
  1. In a bowl, combine mixed salad greens, cherry tomatoes, cucumber, and bell peppers.
  2. Top with sliced grilled chicken breast.
  3. Drizzle with balsamic vinaigrette dressing.

Dinner: Turkey and Vegetable Stir-Fry

• Ingredients:
  • 3 oz sliced turkey breast
  • 1 cup mixed stir-fry vegetables (bell peppers, broccoli, carrots, snap peas)
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • Cooked brown rice (1/2 cup per serving)
• Instructions:
  1. Heat sesame oil in a skillet over medium-high heat.
  2. Add turkey breast slices and cook until browned.
  3. Add mixed vegetables and cook until tender.
  4. Stir in soy sauce and cook for an additional 2 minutes.
  5. Serve over cooked brown rice.

Snack: Apple Slices with Almond Butter

• Ingredients:
  • 1 medium apple, sliced
  • 2 tablespoons almond butter
• Instructions:
  1. Dip apple slices in almond butter.

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Day 3: Protein Pancakes and Tuna Salad

Breakfast: Protein Pancakes

• Ingredients:
  • 1/2 cup oats
  • 1/2 banana
  • 2 eggs
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
• Instructions:
  1. In a blender, combine oats, banana, eggs, cinnamon, and vanilla extract. Blend until smooth.
  2. Pour the batter onto a non-stick skillet over medium heat.
  3. Cook until bubbles form on the surface, then flip and cook until golden brown.

Lunch: Tuna Salad

• Ingredients:
  • 1 can tuna, drained
  • 1 tablespoon Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1/4 cup diced celery
  • 1/4 cup diced red onion
  • Salt and pepper to taste
  • Mixed salad greens
• Instructions:
  1. In a bowl, mix together tuna, Greek yogurt, Dijon mustard, celery, and red onion.
  2. Season with salt and pepper.
  3. Serve over a bed of mixed salad greens.

Dinner: Grilled Chicken with Quinoa and Steamed Vegetables

• Ingredients:
  • 4 oz grilled chicken breast
  • 1/2 cup cooked quinoa
  • 1 cup mixed steamed vegetables (broccoli, cauliflower, carrots)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
• Instructions:
  1. Season the chicken breast with salt and pepper.
  2. Grill the chicken until cooked through.
  3. Serve with cooked quinoa and mixed steamed vegetables.

Snack: Cottage Cheese with Pineapple

• Ingredients:
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup fresh pineapple chunks
• Instructions:
  1. Combine cottage cheese and pineapple chunks in a bowl.

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Day 4: Greek Yogurt Parfait and Turkey Wrap

Breakfast: Greek Yogurt Parfait

• Ingredients:
  • 1/2 cup Greek yogurt
  • 1/4 cup granola
  • Handful of mixed berries (strawberries, blueberries, raspberries)
• Instructions:
  1. In a glass, layer Greek yogurt, granola, and mixed berries.

Lunch: Turkey Wrap

• Ingredients:
  • 1 whole wheat tortilla
  • 3 oz sliced turkey breast
  • 1/4 avocado, sliced
  • Handful of spinach leaves
  • 1 tablespoon hummus
• Instructions:
  1. Lay the tortilla flat and spread hummus over it.
  2. Place turkey slices, avocado slices, and spinach leaves on top.
  3. Roll up tightly and cut in half.

Dinner: Baked Cod with Brown Rice and Steamed Broccoli

• Ingredients:
  • 4 oz cod fillet
  • 1/2 cup cooked brown rice
  • 1 cup steamed broccoli
  • 1 tablespoon olive oil
  • Lemon wedges
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Place cod fillet on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  3. Bake for 12-15 minutes until fish flakes easily with a fork.
  4. Serve with brown rice and steamed broccoli. Squeeze lemon juice over the top.

Snack: Carrot Sticks with Hummus

• Ingredients:
  • Carrot sticks
  • 2 tablespoons hummus
• Instructions:
  1. Dip carrot sticks in hummus.

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Day 5: Scrambled Eggs and Chicken Caesar Salad

Breakfast: Scrambled Eggs

• Ingredients:
  • 2 eggs
  • Handful of spinach leaves
  • 1/4 cup diced bell peppers
  • 1/4 cup diced onions
  • 1 tablespoon olive oil
• Instructions:
  1. Heat olive oil in a skillet over medium heat.
  2. In a bowl, beat the eggs and pour into the skillet.
  3. Add spinach leaves, bell peppers, and onions to the eggs.
  4. Cook, stirring occasionally, until eggs are set.

Lunch: Chicken Caesar Salad

• Ingredients:
  • 3 oz grilled chicken breast, sliced
  • 2 cups romaine lettuce, chopped
  • 2 tablespoons Caesar dressing (low-fat)
  • 1 tablespoon grated Parmesan cheese
  • Whole wheat croutons
• Instructions:
  1. In a bowl, combine romaine lettuce, grilled chicken breast, Caesar dressing, and Parmesan cheese.
  2. Top with whole wheat croutons.

Dinner: Turkey Meatballs with Zucchini Noodles

• Ingredients:
  • 4 oz lean ground turkey
  • 1/4 cup whole wheat breadcrumbs
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 2 medium zucchinis, spiralized
  • 1 cup marinara sauce (no sugar added)
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, parsley, garlic, salt, and pepper.
  3. Form the mixture into meatballs and place them on a baking sheet lined with parchment paper.
  4. Bake for 20-25 minutes until cooked through.
  5. In a skillet, heat marinara sauce and zucchini noodles until heated through.
  6. Serve turkey meatballs over zucchini noodles.

Snack: Banana with Almond Butter

• Ingredients:
  • 1 medium banana
  • 2 tablespoons almond butter
• Instructions:
  1. Spread almond butter over banana.

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Day 6: Oatmeal and Grilled Salmon Salad

Breakfast: Oatmeal with Berries

• Ingredients:
  • 1/2 cup oats
  • 1 cup water
  • Handful of mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon honey or maple syrup (optional)
• Instructions:
  1. In a saucepan, bring water to a boil.
  2. Stir in oats and reduce heat to low. Cook for 3-5 minutes, stirring occasionally.
  3. Remove from heat and top with mixed berries. Add honey or maple syrup if desired.

Lunch: Grilled Salmon Salad

• Ingredients:
  • 4 oz grilled salmon fillet
  • 2 cups mixed salad greens
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • 1/4 cup sliced bell peppers
  • 2 tablespoons balsamic vinaigrette dressing
• Instructions:
  1. In a bowl, combine mixed salad greens, cherry tomatoes, cucumber, and bell peppers.
  2. Top with grilled salmon fillet.
  3. Drizzle with balsamic vinaigrette dressing.

Dinner: Turkey Chili with Brown Rice

• Ingredients:
  • 4 oz lean ground turkey
  • 1/2 cup cooked kidney beans
  • 1/2 cup diced tomatoes
  • 1/4 cup diced onions
  • 1/4 cup diced bell peppers
  • 1 clove garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Cooked brown rice (1/2 cup per serving)
• Instructions:
  1. In a skillet, cook ground turkey until browned.
  2. Add onions, bell peppers, and garlic, and cook until vegetables are tender.
  3. Stir in diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper.
  4. Simmer for 15-20 minutes.
  5. Serve over cooked brown rice.

Snack: Celery Sticks with Peanut Butter

• Ingredients:
  • Celery sticks
  • 2 tablespoons peanut butter
• Instructions:
  1. Spread peanut butter on celery sticks.

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Day 7: Avocado Toast and Lentil Soup

Breakfast: Avocado Toast

• Ingredients:
  • 1 slice whole wheat bread, toasted
  • 1/2 avocado, mashed
  • Squeeze of lemon juice
  • Pinch of red pepper flakes
  • Salt and pepper to taste
• Instructions:
  1. Spread mashed avocado on toasted whole wheat bread.
  2. Squeeze lemon juice over the avocado.
  3. Sprinkle with red pepper flakes, salt, and pepper.

Lunch: Lentil Soup

• Ingredients:
  • 1/2 cup dried green lentils
  • 2 cups vegetable broth
  • 1/4 cup diced onions
  • 1/4 cup diced carrots
  • 1/4 cup diced celery
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
• Instructions:
  1. In a pot, combine dried lentils, vegetable broth, onions, carrots, celery, garlic, cumin, paprika, salt, and pepper.
  2. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
  3. Serve hot.

Dinner: Chicken and Vegetable Stir-Fry

• Ingredients:
  • 3 oz sliced chicken breast
  • 1 cup mixed stir-fry vegetables (bell peppers, broccoli, carrots, snap peas)
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • Cooked brown rice (1/2 cup per serving)
• Instructions:
  1. Heat sesame oil in a skillet over medium-high heat.
  2. Add chicken breast slices and cook until browned.
  3. Add mixed vegetables and cook until tender.
  4. Stir in soy sauce and cook for an additional 2 minutes.
  5. Serve over cooked brown rice.

Snack: Greek Yogurt with Almonds

• Ingredients:
  • 1/2 cup Greek yogurt
  • Handful of almonds
• Instructions:
  1. Top Greek yogurt with almonds.