The 30-Day High-Protein Low-Carb Challenge

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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!

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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.

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!

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: Stir-Fry Sesame Chicken (15g carbs, 27g protein)

Total: 39g Carbs, 66g Protein

Day 4

Breakfast: Leftover 4-Ingredient Protein Pancakes (9g carbs, 7g protein)
Lunch: Leftover Stir-Fry Sesame Chicken  (15g carbs, 27g protein)
Snack: Leftover Mediterranean Tuna Salad (14g carbs, 20g protein)
Dinner: Grilled Pork Chops with Asparagus and Pesto (4g carbs, 25g protein)

Total: 42g Carbs, 79g 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 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, 90g 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 Lowfat Vanilla Yogurt (14g carbs, 5g protein)
Dinner: Zucchini Pasta with Shrimp and Tomatoes (5g carbs, 15g protein)

Total: 39g Carbs, 84g Protein

Day 8:

Breakfast: Leftover Skinny Breakfast Popovers (6g carbs, 5g protein)
Lunch:Leftover Zucchini Pasta with Shrimp and Tomatoes (5g carbs, 15g 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, 65g 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: 35g Carbs, 70g Protein

Day 10

Breakfast: Leftover Turkey Sausage Breakfast Muffins (7g carbs, 12g protein)
Lunch: Leftover Stuffed 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: 30g Carbs, 70g Protein

Day 11

Breakfast: Egg and Turkey Bacon Stuffed Tomato (9g carbs, 15g 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: 26g Carbs, 76g Protein

Day 12

Breakfast: Leftover Egg and Turkey Bacon Stuffed 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: 4 Ham and Egg Breakfast Cups (6g carbs, 20g protein)
Lunch: Leftover Asian Chicken Wrap  (13g carbs, 11g protein)
Snack: Zucchini Bell Pepper Pizza (15g carbs, 5g protein)
Dinner:  (10g carbs, 16g protein)

Total: 44g carbs, 51g protein

Day 14

Breakfast: Leftover Ham and Egg Breakfast Cups(6g carbs, 20g protein)
Lunch: Leftover Zucchini Bell Pepper Pizza (15g carbs, 5g protein)
Snack: Leftover 3-Ingredient Peanut Butter Cups (5g carbs, 3g protein)
Dinner: Leftover Italian Spaghetti Squash Casserole (10g carbs, 16g protein)

Total: 36g Carbs, 44g 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: 5-Minute Skinny Peanut Butter Fudge (4g carbs, 3g protein)
Dinner: Paleo Creole Shrimp with Cauliflower Grits (7g carbs, 17g protein)

Total: 26g Carbs, 49g 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 5-Minute Skinny Peanut Butter Fudge (4g carbs, 3g protein)
Dinner: Balsamic Chicken and Brussels Sprouts (7g carbs, 27g protein)

Total: 26g Carbs, 59g 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 with 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 with 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, 26g protein)
Lunch: Grilled Chicken and Blueberry Salad (18g carbs, 10.9g protein)
Snack: 2 Meaty Veggie Roll-ups (2.4g carbs, 22.6g protein)
Dinner: 2 Stuffed Bell Pepper Pizzas (14g carbs, 26g protein)

Total: 36.4g Carbs, 60.6g Protein

Day 20

Breakfast: Grilled Salmon and Asparagus with Grated Egg (2g carbs, 26g protein)
Lunch: Leftover 2 Stuffed Bell Pepper Pizzas (14g carbs, 26g protein)
Snack: 2 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, 60.6g Protein

Day 21

Breakfast: Individual Egg & Spinach Bowl (6g carbs, 11g protein)
Lunch: 4 Skinny Bell Pepper Nachos (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 (1g 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 (15g Carbs, 21g Protein

Total: 29g 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 Nachos (4g carbs, 13g protein)
Dinner: Leftover Sundried Tomato Chicken with 1 cup Cauliflower Rice (15g Carbs, 21g Protein

Total: 33g 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 (17g carbs, 6g protein)
Dinner: Easy Thai Beef Salad (11g carbs, 14g protein)

Total: 50.7g Carbs, 50.1g 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 (14g carbs, 5g protein)
Dinner: Grilled Turkey Veggie Burger (15g carbs, 19g protein)

Total: 46g Carbs, 56g 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 (17g carbs, 6g protein)
Dinner: Turkey Sausage Egg Roll Bowl (12g carbs, 24g protein)

Total: 47g Carbs, 68g 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 Indian 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 Indian 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!

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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2 Comments on "The 30-Day High-Protein Low-Carb Challenge"

  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

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