Low-Carb, High-Protein Diet

A high-protein, low-carbohydrate diet has been used for years by those dieters looking to lose weight and build lean muscle tissue.


Breakfasts are vital for any diet. They form the base of the diet for the day and the food chosen here can help provide energy as well as combat cravings. Most convenience foods such as cereals and breakfast bars are designed to give a quick burst of sugar, which is quickly used up and leaves the dieter hungry long before the next meal. It is important to plan a breakfast that is high in protein and utilizes complex carbohydrates that are used more slowly by the body, offering less impact on blood glucose levels.

Low-carbohydrate, high-protein breakfast menus include an omelet with fresh or frozen vegetables, one slice whole grain toast, bran or flax muffin, vegetable frittata, yogurt with fresh or frozen unsweetened berries, cottage cheese with fresh fruit.


Since lunch is often eaten on the fly, especially for those who work, the ideal situation is to pack a lunch. This helps the dieter to control portion sizes as well as food choice. When eating lunch out, menu choices are often limited for low-carb dieters. However, it is possible to find at least a few carb-friendly menu choices when dining.

Low-carb, high-protein lunch menu choices include grilled chicken with vegetables, tuna, egg or chicken salad with high-fiber crackers, burritos without the tortilla and rice, salads with appropriate dressing such as balsamic vinegar, vinaigrette or olive oil. Add couscous, pine nuts or a whole grain to add some complex carbs.


Often the biggest family meal of the day, dinner choices for low-carb, high-protein diets are less limited than some other meals. With some simple substitutions, such as using artificial sweeteners like sucralose, standard favorite meals can be altered to be low carb. One of the drawbacks of a low-carb diet is the preparation required for meals, but given a little forethought, dinners can be low carb and tasty.

Sample low-carb, high-protein dinners are grilled chicken with vegetables and whole grain or wild rice, fajitas with sour cream and cheese, high-fiber pastas with bolognese sauce, and pan-seared tuna with grilled vegetables. Substitute whole grains like couscous, bulgur wheat, pearl wheat, and wild rice for potatoes and rice for sides. Don’t forget to add vegetables. Many manufacturers produce steam-in-the-bag versions which are convenient.

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