10-Day Complete High-Protein Low-Carb Meal Plan

Muscles might be grown in the gym, but abs are made in the kitchen. I discovered the hard way that lifting weights is just not enough to get that flat, toned stomach I’ve always longed for. To gain muscle definition, a lean, healthy diet is necessary on top of hitting the gym to drop body fat.

As someone who is busy, busy, busy, it’s sometimes difficult to get in that gym session. But, since it’s something that really boosts my mood and makes me feel good, I make sure to get it in. This took some time, though, which is why I think it takes people time to work in the healthy food aspect of fitness as well.

When I’m on the go, it’s sometimes hard to stay away from those quick, unhealthy snacks that are always available–especially when I couldn’t think of a healthy snack to pack myself earlier that day. It’s sometimes hard to say “no” to the donuts that are in the break room of the office in the morning–especially when I wasn’t able to think of anything to eat for breakfast that morning. It’s sometimes hard to leave the pizza in the cafeteria behind during lunch–especially when I didn’t pack myself anything for lunch and thought I could find something in the cafeteria that’s full of unhealthy options.

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The point is, it’s difficult. Luckily, here at SkinnyMs, we get that. This 10-Day High-Protein Low-Carb Complete Meal Plan makes it easy to know exactly what to make for every meal throughout the day, and is designed to help you get lean and cut.

Each day you will be eating between 1,200 and 1,500 calories. For most women, this range creates a calorie deficit ideal for weight loss. The maximum amount of carbs per day is 100 grams. This allows you to live a low-carb lifestyle without it being too restrictive.

You’ll still be eating plenty of fruits, veggies, and even some grains. The meal plan also includes eggs, chicken, Greek yogurt (a favorite of mine), and other protein sources. Consumption of protein helps you maintain muscle and lean down, which is why I think it’s incredibly important to get enough of it each and every day.

We recommend pairing this 10-Day Complete High-Protein Low-Carb Meal Plan with a flexible exercise regime such as this 10-Day Tabata Workout Challenge or the Flush The Fat Away Workout Plan. Get exercising, get eating, and get that toned body you’ve been dreaming of!

Day 1

Breakfast: Spinach and Egg Breakfast Pizza
Lunch: Poblano and Turkey Sausage Casserole
Dinner: One-Pan Oven Skirt Steak with Broccolini and White Beans
Snack: Vegan Avocado Spinach Smoothie

Total: 1,406 calories, 80g fats, 77g net carbs, 74g protein

Day 2

Breakfast: Veggie Quiche with Spaghetti Squash Crust (2 servings)
Lunch: Easy Turkey Burrito Skillet
Dinner: Skillet Lemon Chicken with Roasted Vegetables
Snack: Leftover Veggie Quiche with Spaghetti Squash Crust and 1 medium apple

Total: 1,391 calories, 65g fats, 98g net carbs, 86g protein

Day 3

Breakfast: Weight Watchers Banana Blueberry Pancakes
Lunch: Southwestern Chicken & Veggie Salad
Dinner: Chicken Cordon Bleu Casserole
Snack: 16oz Plain nonfat Greek yogurt, and 2 cups fresh strawberries

Total: 1,249 calories, 52g fats, 89g net carbs, 83g protein

Day 4

Breakfast: Turkey Sausage Breakfast Muffins (2 servings)
Lunch: Spanish Lentil Salad (2 cups)
Dinner: Leftover Chicken Cordon Bleu Casserole
Snack: 16oz Plain nonfat Greek yogurt, and 2 cups fresh strawberries

Total: 1,298 calories, 49g fats, 100g net carbs, 90g protein

Day 5

Breakfast: Egg and Turkey Bacon Stuffed Baked Tomato
Lunch: Easy Turkey Burrito Skillet
Dinner: Easy Beef Stir-Fry
Snack: Leftover Easy Turkey Burrito Skillet

Total: 1,495 calories, 74g fats, 87g net carbs, 104g protein

Day 6

Breakfast: Mediterranean Egg White Frittata (2 servings)
Lunch: Fresh & Hearty Salad (2 servings)
Dinner: Easy Turkey Sausage with Peppers & Onions served with Super Easy Cauliflower “Fried Rice”
Snack: Leftover Mediterranean Egg White Frittata

Total: 1,284 calories, 82g fats, 57g net carbs, 66g protein

Day 7

Breakfast: Chocolate Chip Workout Pancakes
Lunch: Creamy Sun-dried Tomato Chicken
Dinner: Chinese Barbecue Pork served with Fresh & Hearty Salad
Snack: 16oz Plan nonfat Greek yogurt and 2 cups fresh strawberries

Total: 1,353 calories, 63g fats, 94g net carbs, 105g protein

Day 8

Breakfast: Individual Egg & Spinach Bowls (2 servings)
Lunch: Leftover Creamy Sun-dried Tomato Chicken
Dinner: Parmesan Chicken & Veggie Bake served with Fresh & Hearty Salad
Snack: Leftover Individual Egg & Spinach Bowls (2 servings), 16oz Plain nonfat Greek yogurt, and 2 cups fresh strawberries

Total: 1,304 calories, 47g fats, 91g net carbs, 121g protein

Day 9

Breakfast: Egg and Tomato Feta Toast (2 servings)
Lunch: Mediterranean Tuna Salad served on lettuce leaves
Dinner: Skillet Lemon Chicken with Roasted Vegetables
Snack: Leftover Mediterranean Tuna Salad

Total: 1,320 calories, 68g fats, 75g net carbs, 88g protein

Day 10

Breakfast: Bacon & Egg Breakfast Muffins (2 servings)
Lunch: Salmon-Lentil Patty wrapped in a lettuce leaf
Dinner: Clean Eating Taco Salad
Snack: Leftover Bacon & Eggs Breakfast Muffin

Total: 1,379 calories, 79g fats, 41g net carbs, 117g protein

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