The 30-Day High-Protein Low-Carb Meal Plan with Shopping List

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The 30-Day High-Protein Low-Carb Challenge is designed to help you lean out, burn fat, and fuel your body with healthy, nutrient-rich foods. In just 30 days, you’ll experience significant body fat loss and a reduction in inches around your waistline. You’ll also develop healthy habits that will help you continue to lose weight and keep it off!

There are a wide variety of high-protein, low-carb diets in circulation. Not only that, but they are just as many different schools of thought about how to go about losing weight using this method. For our purposes, in this 30-Day High-Protein Low-Carb Challenge, we’ll focus on limiting our carbohydrates to 50 grams or less per day and consuming more than 50 grams of protein. Keep in mind that you may need to adjust your protein amounts up or down according to your own weight, because the ideal protein intake is .36 grams per pound of body weight.

Below, you will find the free downloads for both the meal plan and shopping list. 

Tips for Success

  • Do a fridge and pantry clean-out. You don’t need temptation around every corner, so get rid of any foods high in processed carbohydrates and sugars. If they aren’t available to you, you won’t eat them!
  • Drink lots of water. Eight glasses a day is a good starting point, but you will need more than that. Not only will it help keep you feeling full, but staying hydrated also helps with the initial feelings of lethargy, headaches, and irritability associate with low-carb diets.
  • Don’t worry about your sodium intake. Salt is actually your friend on low-carb diets! Because hydration is so important, additional salt aids in retaining water and thus keeps you hydrated.
  • Be prepared! As with any specific way of eating, the key to success is preparation. Have your snacks and meals planned out and ready to go. Give it thought ahead of time! If you’re forced to make last-minute or desperate choices, you usually won’t choose the healthiest option.
  • Do your research! This includes reading labels and looking up the menu of a restaurant before you visit it.
  • Do some kind of physical activity in addition to changing your eating habits. Whether it’s walking, hiking, weight lifting, or a group fitness class, you need to be moving! This will help strengthen your body, burn extra calories all day, and keep the weight off in the long run!

Download your free 30-Day Challenge below.

Day 1

Breakfast: Baked Kale and Eggs with Ricotta (4g carbs, 11g protein)
Lunch: Paleo Basil Cashew Chicken Salad (4g carbs, 8g protein)
Snack: 1 oz Almonds (6g carbs, 6g protein)
Dinner: Slow Cooker Texas Chili (8g carbs, 36g protein)

Total: 22g Carbs, 61g Protein

Day 2

Breakfast: Leftover Baked Kale and Eggs with Ricotta (4g carbs, 11g protein)
Lunch: Leftover Slow Cooker Texas Chili (8g carbs, 36g protein)
Snack: Leftover Paleo Basil Cashew Chicken Salad (4g carbs, 8g protein)
Dinner: Black Pepper Salmon with Avocado Salad (13g carbs, 34g protein)

Total: 29g Carbs, 89g Protein

Day 3:

Breakfast: 4-Ingredient Protein Pancakes (9g carbs, 7g protein)
Lunch: Mediterranean Tuna Salad (14g carbs, 20g protein)
Snack: 2 Hard-boiled Eggs (1g carbs, 12g protein)
Dinner: Sesame Honey Chicken (14g carbs, 45g protein)

Total: 38g Carbs, 84g Protein

Day 4

Breakfast: Leftover 4-Ingredient Protein Pancakes (9g carbs, 7g protein)
Lunch: Leftover Sesame Honey Chicken  (14g carbs, 45g protein)
Snack: Leftover Mediterranean Tuna Salad (14g carbs, 20g protein)
Dinner: Grilled Pork Chops with Asparagus and Pesto (4g carbs, 25g protein)

Total: 41g Carbs, 97g Protein

Day 5

Breakfast: Mediterranean Egg White Frittata (4g carbs, 11g protein)
Lunch: Leftover Grilled Pork Chops with Asparagus and Pesto (4g carbs, 25g protein)
Snack: Spicy Tailgate Meatballs (2.5g carbs, 22g protein)
Dinner: Slow Cooker Lower Carb Cabbage Roll Stew (14g carbs, 17g protein)

Total: 24.5g Carbs, 75g Protein

Day 6

Breakfast: Leftover Mediterranean Egg White Frittata (4g carbs, 11g protein)
Lunch: Leftover Slow Cooker Lower Carb Cabbage Roll Stew (14g carbs, 17g protein)
Snack: 1 oz Almonds (6g carbs, 6g protein)
Dinner: Quick Chicken Strips with Broccoli Supper (14g carbs, 59g protein)

Total: 38g Carbs, 93g Protein

Day 7

Breakfast: Skinny Breakfast Popovers (6g carbs, 5g protein)
Lunch: Leftover Quick Chicken Strips with Broccoli Supper (14g carbs, 59g protein)
Snack: 1/2 cup Low-fat Vanilla Yogurt (16g carbs, 6g protein)
Dinner: Zucchini Pasta with Shrimp and Tomatoes (5g carbs, 19g protein)

Total: 41g Carbs, 89g Protein

Day 8:

Breakfast: Leftover Skinny Breakfast Popovers (6g carbs, 5g protein)
Lunch:Leftover Zucchini Pasta with Shrimp and Tomatoes (5g carbs, 19g protein)
Snack: Leftover Spicy Tailgate Meatballs (2.5g carbs, 22g protein)
Dinner: Slow Cooker Beef  Bourguinon Stew (19g carbs, 23g protein)

Total: 32.5g Carbs, 69g Protein

Day 9

Breakfast: Turkey Sausage Breakfast Muffins (7g carbs, 12g protein)
Lunch: Leftover Slow Cooker Beef  Bourguinon Stew (19g carbs, 23g protein)
Snack: 2 Hard-Boiled Eggs (1g carbs, 12g protein)
Dinner: Stuffed Philly Chicken Peppers (7g carbs, 23g protein)

Total: 34g Carbs, 70g Protein

Day 10

Breakfast: Bacon Egg Breakfast Muffins  (3g carbs, 16g protein)
Lunch: Leftover Stuffed Philly Chicken Peppers (7g carbs, 23g protein)
Snack: Tuna Cucumber Sandwiches (1g carbs, 9g protein)
Dinner: Grilled Turkey Burgers with Cucumber Salad (15g carbs, 26g protein)

Total: 26g Carbs, 74g Protein

Day 11

Breakfast: Leftover Bacon Egg Breakfast Muffins (3g carbs, 16g protein)
Lunch: Leftover Grilled Turkey Burgers with Cucumber Salad (15g carbs, 26g protein)
Snack: Leftover Tuna Cucumber Sandwiches (1g carbs, 9g protein)
Dinner: Paleo Steak with Orange Avocado Topping (11g carbs, 26g protein)

Total: 30g Carbs, 77g Protein

Day 12

Breakfast: Egg and Turkey Bacon Stuffed Baked Tomato (9g carbs, 15g protein)
Lunch: Leftover Paleo Steak with Orange Avocado Topping (11g carbs, 26g protein)
Snack: 3-Ingredient Peanut Butter Cups (5g carbs, 3g protein)
Dinner: Asian Chicken Wrap (13g carbs, 11g protein)

Total: 38g Carbs, 55g Protein

Day 13

Breakfast: Turkey Sausage Breakfast Muffins (7g carbs, 12g protein)
Lunch: Leftover Asian Chicken Wrap  (13g carbs, 11g protein)
Snack: Skinny Bell Pepper Nacho Boats (4g carbs, 13g protein)
Dinner:  Chicken Piccata Dinner (16g carbs, 41g protein)

Total: 40g carbs, 77g protein

Day 14

Breakfast: Leftover Turkey Sausage Breakfast Muffins (7g carbs, 12g protein)
Lunch: Leftover Skinny Bell Pepper Nacho Boats (4g carbs, 13g protein)
Snack: Leftover 3-Ingredient Peanut Butter Cups (5g carbs, 3g protein)
Dinner: Leftover Chicken Piccata Dinner (16g carbs, 41g protein)

Total: 32g Carbs, 69g Protein

Day 15

Breakfast: 2 servings Crustless Asparagus Quiche (6g carbs, 14g protein)
Lunch: Skinny Taco Salad in a Jar (9g carbs, 15g protein)
Snack: Smoked and Spicy Roasted Almonds (9g carbs, 6g protein)
Dinner: Paleo Creole Shrimp with Cauliflower Grits (7g carbs, 17g protein)

Total: 31g Carbs, 52g Protein

Day 16

Breakfast: 2 servings leftover Crustless Asparagus Quiche (6g carbs, 14g protein)
Lunch: Skinny Taco Salad in a Jar (9g carbs, 15g protein)
Snack: Leftover Smoked and Spicy Roasted Almonds (9g carbs, 6g protein)
Dinner: Balsamic Chicken and Brussels Sprouts (7g carbs, 27g protein)

Total: 31g Carbs, 62g Protein

Day 17

Breakfast: Bacon & Egg Breakfast Muffins (3g carbs, 16g protein)
Lunch: Leftover Paleo Creole Shrimp with Cauliflower Grits (7g carbs, 17g protein)
Snack: 2 Crispy Kale and Pumpkin Croquettes (16.8g carbs, 4.4g protein)
Dinner: Grilled Chipotle Chicken and Cauliflower “Rice” (12g carbs, 30g protein)

Total: 38.8g Carbs, 67.4g Protein

Day 18

Breakfast: Leftover Bacon & Egg Breakfast Muffins (3g carbs, 16g protein)
Lunch: Leftover Grilled Chipotle Chicken and Cauliflower “Rice” (12g carbs, 30g protein)
Snack: 2 Crispy Kale and Pumpkin Croquettes (16.8g carbs, 4.4g protein)
Dinner: Leftover Balsamic Chicken and Brussels Sprouts (7g carbs, 27g protein)

Total: 38.8 g Carbs, 77.4g Protein

Day 19

Breakfast: Grilled Salmon and Asparagus with Grated Egg (2g carbs, 28g protein)
Lunch: Grilled Chicken and Blueberry Salad (18g carbs, 10.9g protein)
Snack: 2 servings Meaty Veggie Roll-Ups (2.4g carbs, 22.6g protein)
Dinner: 2 Stuffed Bell Pepper Pizzas (14g carbs, 26g protein)

Total: 36.4g Carbs, 87.5g Protein

Day 20

Breakfast: Grilled Salmon and Asparagus with Grated Egg (2g carbs, 28g protein)
Lunch: Leftover 2 Stuffed Bell Pepper Pizzas (14g carbs, 26g protein)
Snack: 2 servings Meaty Veggie Roll-ups (2.4g carbs, 22.6g protein)
Dinner: Leftover Grilled Chicken and Blueberry Salad (18g carbs, 10.9g protein)

Total: 36.4g Carbs, 87.5g Protein

Day 21

Breakfast: Individual Egg & Spinach Bowl (6g carbs, 11g protein)
Lunch: 4 Skinny Bell Pepper Nacho Boats (8g carbs, 26g protein)
Snack: 2 Hard-Boiled Eggs (1g carbs, 12g protein)
Dinner: 30-Minute Lemon Basil Shrimp and Asparagus (7g carbs, 18g protein)

Total: 22g Carbs, 67g Protein

Day 22

Breakfast: 2 Eggs & 2 Skinny Breakfast Sausage (2g Carbs, 32g Protein)
Lunch: Leftover 30-Minute Lemon Basil Shrimp and Asparagus (7g carbs, 18g protein)
Snack: Leftover Individual Egg & Spinach Bowl (6g carbs, 11g protein)
Dinner: Sundried Tomato Chicken with 1 cup Cauliflower Rice (18g Carbs, 21g Protein

Total: 33g Carbs, 82g Protein

Day 23

Breakfast: Spinach and Feta Breakfast Lettuce Wrap (7g carbs, 7g protein)
Lunch: Low-Carb Philly Cheesesteaks (7g carbs, 29g protein)
Snack: 2 Skinny Bell Pepper Nacho Boats (4g carbs, 13g protein)
Dinner: Leftover Sundried Tomato Chicken with 1 cup Cauliflower Rice (18g Carbs, 21g Protein

Total: 36g Carbs, 70g Protein

Day 24

Breakfast: 2 servings Crustless Quiche Loaf (6g carbs, 18g protein)
Lunch: Grilled Shrimp Salad in an Avocado Shell (12.7g Carbs, 20.1g protein)
Snack: Chocolate Peanut Butter Popcorn (13g carbs, 3g protein)
Dinner: Leftover Low-Carb Philly Cheesesteaks (7g carbs, 29g protein)

Total: 38.7g Carbs, 70.1g Protein

Day 25

Breakfast: Fried Eggs with Mushrooms and Brussels Sprouts (10g carbs, 10g protein)
Lunch: Leftover Grilled Shrimp Salad in an Avocado Shell (12.7g Carbs, 20.1g protein)
Snack: Avocado Hummus with 2 oz Celery Sticks (18g carbs, 5.4g protein)
Dinner: Easy Thai Beef Salad (11g carbs, 14g protein)

Total: 51.7g Carbs, 49.5g Protein

Day 26

Breakfast: 2 servings leftover Crustless Quiche Loaf (6g carbs, 18g protein)
Lunch: Leftover Easy Thai Beef Salad (11g carbs, 14g protein)
Snack: 1/2 cup Lowfat Vanilla Yogurt (16g carbs, 6g protein)
Dinner: Grilled Turkey Veggie Burger (15g carbs, 19g protein)

Total: 48g Carbs, 57g Protein

Day 27

Breakfast: Fried Eggs with Mushrooms and Brussels Sprouts (10g carbs, 10g protein)
Lunch: Leftover Grilled Turkey Veggie Burger (15g carbs, 19g protein)
Snack: Chocolate Peanut Butter Popcorn (13g carbs, 3g protein)
Dinner: Chicken, Broccoli, and Asparagus Stir-Fry (11g carbs, 27g protein)

Total: 49g Carbs, 59g Protein

Day 28

Breakfast: Slow Cooker Vegetable Omelette (7g carbs, 11g protein)
Lunch: Leftover Chicken, Broccoli, and Asparagus Stir-Fry (11g carbs, 27g protein)
Snack: Leftover Avocado Hummus with 2 oz Celery Sticks (18g carbs, 5.4g protein)
Dinner: Turkey Sausage Egg Roll Bowl (12g carbs, 24g protein)

Total: 48g Carbs, 67.4g Protein

Day 29

Breakfast: Leftover Slow Cooker Vegetable Omelette (7g carbs, 11g protein)
Lunch: Leftover Turkey Sausage Egg Roll Bowl (12g carbs, 24g protein)
Snack: Southwestern Kale Chips (5g carbs, 2g protein)
Dinner: One-Pot Black Pepper Chicken (4g carbs, 27g protein)

Total: 28g Carbs, 64g Protein

Day 30

Breakfast: Spinach and Feta Breakfast Lettuce Wrap (7g carbs, 7g protein)
Lunch: Leftover One-Pot Black Pepper Chicken (4g carbs, 27g protein)
Snack: Deviled Eggs (1g carbs, 2g protein)
Dinner: Southwestern Spaghetti Squash (20g carbs, 19g protein)

Total: 32g Carbs, 55g Protein

Feel free to interchange meals and snacks as needed throughout the 30 days, just be sure that you stay within the less than 50g of carbs and more than 50g protein guidelines!

30-Day High-Protein Low-Carb Challenge Menu & Shopping List Download

Want more than just the 30-Day High-Protein Low-Carb Challenge? Check out:
Ultimate List of 44 High-Protein, Low-Carb Foods
14 High-Protein Lunch & Dinner Recipes for Weight Loss

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14 Comments on "The 30-Day High-Protein Low-Carb Meal Plan with Shopping List"

  1. Justin Greene  November 12, 2018

    Thank you for this post. The meals sound wonderful. I am wondering if it will work for a man as well. My husband is looking to lose weight/inches around his belly, too. Can he eat the same meals? He is 5’4″ and weighs 130 lbs.

    Reply
    • Gale Compton  November 15, 2018

      Justin, You’re so welcome. Sure he can. All the meals listed are clean and delicious! He can adjust the portions as needed. 🙂

      Reply
  2. Joy  December 14, 2018

    Which dish is on the cover of the article? It’s in a bowl with green leafy stuff on top. Looks like maybe quinoa.

    Reply
  3. Suzan  December 27, 2018

    Many thanks for the marvelous diet.. how many Kg I’m supposed to lose during that 1 month? (Min. Max)?

    Reply
    • Gale Compton  December 28, 2018

      Hi Susan, Everyone is different. Weight loss is based on many variables, i.e., current weight, height, amount of exercise performed, etc. It is very important to incorporate a regular exercise program into your plan. We have many on the site, and they’re all free. 🙂

      Reply
  4. beverley anderson  January 3, 2019

    Hello and thank you for all your hard work on The 30-Day High-Protein Low-Carb Challenge.
    Is there a way to down load the 30 days in a pdf?

    Reply
    • Gale Compton  January 4, 2019

      Beverley, At your request, we are having a pdf created and will be added to the post early next week. You’ll need to download it. 🙂

      Reply
  5. Kim  January 23, 2019

    Trying to download the 30 day challenge. The link sends me to Pinterest, but there is no link to download anything.

    Reply
  6. Liz  January 29, 2019

    Is there a weekly shopping list we can download to be able to purchase the ingredients for the meals every 7 days please? Really want to give this a go!!

    Reply
    • Gale Compton  January 30, 2019

      Hi Liz, We don’t currently have a shopping list but it’s in the works. Please check back in the next couple of weeks. 🙂

      Reply
  7. Jeanette Bell  September 1, 2019

    Is there a shopping list update? The article is misleading as it says “with shopping list”

    Reply
    • Erin Milller  September 1, 2019

      Hi Jeanette,
      There is a shopping list included in the download. If you scroll down to the bottom of the post you will see a download button. Follow the steps and once you open it up, the PDF will provde you with not only the meal plan but also a weekly grocery list. 🙂

      Reply

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