High protein low carb, and still full.
About 1,700 to 1,800 calories a day, with 130 to 160 grams of protein and about 100 to 135 grams of carbs. Not keto: beans, fruit and some grains stay, in smaller portions. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits do most of the work
Protein at every meal
Aim for 25 grams or more at breakfast, lunch and dinner.
Carbs, not none
Beans, fruit and whole grains stay in the week.
Fiber stays up
Beans, berries and greens keep fiber near 30 grams.
Sample week
Seven days of high protein, low carb meals
About 1,700 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastThree eggs with cottage cheese and tomatoes3 eggs, ½ cup 2% cottage cheese, 1 cup tomatoes
LunchTurkey, black bean and feta salad4 oz turkey breast, ½ cup black beans, cucumber, 1 oz feta, 2 tsp olive oil
SnackGreek yogurt with almonds and berries1 cup Greek yogurt, ½ oz almonds, ½ cup raspberries
DinnerSalmon with broccoli and lentils5 oz salmon, 1½ cups broccoli, ½ cup cooked lentils, 2 tsp olive oil, 1 orange
About 1,760 kcal151 g protein102 g carbs
Day 2Tuesday
- BreakfastCottage cheese bowl with berries and seeds1 cup 2% cottage cheese, 1 cup mixed berries, 1 tbsp pumpkin seeds
- LunchChicken and avocado salad5 oz chicken, ½ avocado, greens, cucumber, 1 tbsp olive oil, lemon
- SnackGreek yogurt with peanut butter¾ cup Greek yogurt, 1 tbsp peanut butter
- DinnerTurkey meatballs with lentil pasta4 oz cooked ground turkey meatballs, 1 cup cooked lentil pasta, ½ cup tomato sauce, 1 oz Parmesan, 1 tsp olive oil, 1 cup milk
About 1,800 kcal156 g protein110 g carbs
Day 3Wednesday
- BreakfastVeggie egg muffins with cheese3 egg muffins (3 eggs, pepper, onion), 1 oz cheddar, 1 cup melon, 1 tbsp almonds
- LunchTuna salad with white beans1 can tuna, ½ cup white beans, celery, 1 tbsp olive oil, 2 cups greens
- SnackCottage cheese with cucumber and olive oil1 cup cottage cheese, 1 cup cucumber, 1 tsp olive oil
- DinnerSteak with sweet potato, rice and green beans5 oz sirloin, 4 oz sweet potato, 1 cup cooked rice, 1½ cups green beans, 2 tsp olive oil
About 1,730 kcal138 g protein128 g carbs
Day 4Thursday
- BreakfastSmoked salmon with eggs and cottage cheese2 eggs, 2 oz smoked salmon, ½ cup cottage cheese, 1 slice rye
- LunchBeef and vegetable soup with cheese4 oz beef, 1½ cups vegetable soup, 1 oz cheddar, 2 cups spinach
- SnackTurkey roll-ups with hummus2 oz turkey, ¼ cup hummus, 1 cup cucumber, 1 tsp olive oil, 1 tbsp almond butter
- DinnerBaked cod with chickpeas and greens5 oz cod, ¾ cup chickpeas, 2 cups kale, 1 tbsp olive oil, 1 cup milk, 1 slice rye
About 1,790 kcal150 g protein116 g carbs
Day 5Friday
- BreakfastChia pudding with yogurt and protein2 tbsp chia, ¾ cup Greek yogurt, ½ cup milk, ½ cup blueberries
- LunchChicken and black bean bowl4 oz chicken, ½ cup black beans, 1 cup cauliflower rice, ½ cup salsa, ½ avocado
- SnackCheddar, olives and black beans1 oz cheddar, 8 olives, ½ oz almonds, ½ cup black beans
- DinnerPork chop with butternut squash5 oz pork chop, 1 cup butternut squash, 2 cups spinach, 1 tbsp olive oil, 1 cup milk
About 1,760 kcal138 g protein124 g carbs
Day 6Saturday
- BreakfastYogurt, kiwi and pumpkin seeds1 cup Greek yogurt, 2 kiwis, 1 tbsp pumpkin seeds, 1 cup milk, 1 slice rye
- LunchSalmon salad with avocado4 oz salmon, ½ avocado, greens, tomato, 2 tsp olive oil, 1 slice rye
- SnackEdamame with chili and lime1 cup edamame in pods, chili flakes, lime, sea salt
- DinnerChicken thighs with potatoes and peppers5 oz chicken thigh, 1 cup potatoes, 2 cups peppers and zucchini, 1 tbsp olive oil
About 1,710 kcal132 g protein132 g carbs
Day 7Sunday
- BreakfastFrittata with spinach and feta2 eggs, 2 egg whites, 1 oz feta, 2 cups spinach, 1 tsp olive oil, 1 slice sourdough, 1 orange
- LunchLentil salad with feta and chicken3 oz chicken, ½ cup lentils, 1 oz feta, tomato, cucumber, 1 tbsp olive oil
- SnackCottage cheese with pineapple and almond butter1 cup 2% cottage cheese, ½ cup pineapple, 1 tbsp almond butter
- DinnerShrimp curry with chickpeas5 oz cooked shrimp, ½ cup chickpeas, 1 cup cauliflower rice, ¼ cup light coconut milk, 2 tsp oil
About 1,720 kcal142 g protein128 g carbs
Shopping list
What to buy
Most days
ProteinChicken, turkey, salmon, cod, shrimp, beef, eggschicken breastsalmon
DairyGreek yogurt, cottage cheese, cheddar, fetagreek yogurtcottage cheese
Now and then
Eggs, canned fish and frozen vegetables keep the protein cheap.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
It lands 1,710 to 1,800 calories a day, with 132 to 156 grams of protein, 102 to 132 grams of carbs and 25 to 40 grams of fiber. Each meal lists its own numbers so you can adjust a portion.
Is this plan keto?
No. This week has 102 to 132 grams of carbs a day, which leaves room for beans, berries, some fruit and whole grains, and keeps fiber at 25 grams or more. A keto plan would be much lower in carbs.
How much protein do I need on a low carb plan?
The National Academy of Medicine sets protein at 10 to 35 percent of calories, and the Dietary Guidelines set a goal of 1.2 to 1.6 grams per kilogram you weigh, per day. This week runs 132 to 156 grams, so scale it to your size.
Will I be hungry on 100 to 135 grams of carbs?
Most main meals have 30 grams of protein or more, and beans and vegetables add fiber. Hunger varies by person. If you are hungry, add vegetables or a protein snack before adding starch.
Can I follow this plan if I train hard?
Add a portion of rice, potatoes or fruit around the session. The protein stays the same. The macro calculator can size the addition.
What about fruit on a low carb plan?
Fruit stays. Berries, kiwi, melon and pineapple show up here in small portions, a cup or one piece at a time. None of it needs to be cut out.
How does Alma help with a high protein low carb plan?
Tell Alma your goal and the foods you like, and it builds the week around them with protein at every meal. Log a meal by photo, voice or text in about 10 seconds and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.