The short answer: the best high protein low carb meals pair a lean protein (chicken, shrimp, fish, lean beef, pork tenderloin, eggs or tofu) with non-starchy vegetables and a light sauce. All 24 dinners below have at least 32 grams of protein and under 15 grams of net carbs a serving.
- Most protein: shrimp and broccoli stir-fry (47 g), chicken Caesar-style salad (47 g), chicken curry with coconut milk (44 g)
- Lowest carb: sheet-pan salmon with asparagus (3 g net), burger bowl (4 g), salmon cakes (4 g)
- Free download: get the free recipe book starter pages (we email it to you) to save your favorites. Plan the week with the Meal Planner & Grocery List ($3.99).
Our picks for high protein low carb meals
Starter pickPrintables
Meal Planner & Grocery List
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
Printables
Family Recipe Binder
Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.
Printables
Budget Planner Printable
Twelve undated pages you can print every month: budget, bills, spending, savings and debt.
Nutrition numbers are calculated from USDA FoodData Central and were checked November 13, 2026. Net carbs = total carbs minus fiber. The sections below cover all 24 dinners, a sample week, swaps, a grocery list and prep tips.
24 high protein low carb meals (with macros)
Each number is per serving, calculated from USDA FoodData Central using raw weights for meat and fish. A 6-ounce raw portion cooks down to roughly 4 to 4.5 ounces.
Chicken
| # | Meal | Main ingredients (1 serving) | Calories | Protein (g) | Net carbs (g) |
|---|---|---|---|---|---|
| 1 | Chicken Caesar-style salad | 6 oz chicken breast, romaine, Greek yogurt dressing, Parmesan, lemon | 297 | 47 | 5 |
| 2 | Chicken pesto zucchini noodles | 5.3 oz chicken, 2 cups zucchini noodles, 1 tbsp pesto, tomatoes | 315 | 40 | 8 |
| 3 | Crispy chicken thighs with roasted cabbage | 6 oz boneless thighs, 2 cups cabbage, 2 tsp olive oil | 320 | 35 | 5 |
| 4 | Grilled chicken with cucumber tomato salad | 6 oz chicken, cucumber, tomato, red onion, olive oil and lemon | 328 | 40 | 8 |
| 5 | Lemon garlic chicken with roasted broccoli | 6 oz chicken, 1.5 cups broccoli, olive oil, lemon, garlic | 347 | 43 | 9 |
| 6 | Greek chicken salad | 5.3 oz chicken, romaine, cucumber, tomato, 1 oz feta, olive oil | 378 | 40 | 8 |
| 7 | Chicken fajita bowl over cauliflower rice | 6 oz chicken, peppers, onion, 1.5 cups cauliflower rice, salsa | 381 | 43 | 14 |
| 8 | Chicken and vegetable curry | 6 oz chicken, cauliflower, spinach, 1/4 cup coconut milk, curry powder | 383 | 44 | 8 |
Beef, pork and turkey
| # | Meal | Main ingredients (1 serving) | Calories | Protein (g) | Net carbs (g) |
|---|---|---|---|---|---|
| 9 | Pork tenderloin with roasted cauliflower | 6 oz pork tenderloin, 2 cups cauliflower, 2 tsp oil | 315 | 39 | 6 |
| 10 | Burger bowl | 5.3 oz 93% lean beef, romaine, tomato, cucumber, cheddar, mustard | 320 | 37 | 4 |
| 11 | Egg roll in a bowl | 5.3 oz 93% lean ground turkey, cabbage, carrot, soy sauce, ginger | 326 | 32 | 8 |
| 12 | Beef and broccoli | 5.3 oz sirloin, 1.5 cups broccoli, soy sauce, ginger, garlic | 350 | 40 | 9 |
| 13 | Steak with mushrooms and green beans | 6 oz sirloin, mushrooms, 1 cup green beans, 2 tsp oil | 352 | 42 | 6 |
| 14 | Turkey meatballs with spaghetti squash | 5.3 oz turkey meatballs, 1/4 cup marinara, 1 cup spaghetti squash | 382 | 36 | 13 |
| 15 | Turkey stuffed peppers (no rice) | 5.3 oz turkey, bell pepper, canned tomatoes, cauliflower rice, mozzarella | 392 | 39 | 14 |
| 16 | Turkey taco lettuce wraps | 6 oz turkey, romaine leaves, tomato, salsa, cheddar, avocado | 393 | 38 | 5 |
Seafood
| # | Meal | Main ingredients (1 serving) | Calories | Protein (g) | Net carbs (g) |
|---|---|---|---|---|---|
| 17 | Shrimp lettuce tacos with avocado | 7 oz shrimp, romaine, cabbage, 1/4 avocado, salsa | 284 | 43 | 5 |
| 18 | Cod in tomato sauce with spinach | 7 oz cod, canned tomatoes, onion, spinach, 2 tsp oil | 289 | 39 | 5 |
| 19 | Garlic butter shrimp with zucchini | 7 oz shrimp, 2 cups zucchini, 1/2 tbsp butter, 1 tsp oil | 303 | 43 | 6 |
| 20 | Shrimp and broccoli stir-fry | 7 oz shrimp, broccoli, red pepper, soy sauce, ginger | 330 | 47 | 10 |
| 21 | Sheet-pan salmon with asparagus | 6 oz salmon, 1 cup asparagus, olive oil, lemon | 423 | 38 | 3 |
| 22 | Salmon cakes with side salad | 5.3 oz salmon, egg, Parmesan, romaine, lemon and olive oil | 524 | 41 | 4 |
Eggs and vegetarian
| # | Meal | Main ingredients (1 serving) | Calories | Protein (g) | Net carbs (g) |
|---|---|---|---|---|---|
| 23 | Cottage cheese egg bake | 3 eggs, 1/2 cup 1% cottage cheese, spinach, red pepper | 312 | 34 | 6 |
| 24 | Tofu and bok choy stir-fry (big serving) | 9 oz firm tofu, bok choy, mushrooms, soy sauce, 2 tsp oil | 490 | 50 | 6 |
Reading tip: salmon and thighs run higher in calories because they carry more fat, not more carbs. If you're also watching calories, lean on shrimp, cod, chicken breast and pork tenderloin.
Sample week of high protein low carb dinners
| Day | Dinner | Cook once, use twice |
|---|---|---|
| Monday | Lemon garlic chicken with roasted broccoli | Cook extra chicken |
| Tuesday | Chicken Caesar-style salad | Uses Monday's chicken |
| Wednesday | Egg roll in a bowl | One skillet, 20 minutes |
| Thursday | Sheet-pan salmon with asparagus | One pan |
| Friday | Turkey taco lettuce wraps | Brown extra turkey |
| Saturday | Turkey stuffed peppers | Uses Friday's turkey |
| Sunday | Steak with mushrooms and green beans |
Low carb swaps for high protein meals
| Instead of... | Use... | Net carbs saved (about) |
|---|---|---|
| 1 cup cooked white rice | 1 cup cauliflower rice | Roughly 40 g |
| 1 cup cooked pasta | 2 cups zucchini noodles or 1 cup spaghetti squash | About 30 g |
| Flour tortillas | Romaine or butter lettuce leaves | Most of the tortilla's carbs |
| Sweet stir-fry sauce | Soy sauce, ginger, garlic and a squeeze of lime | Depends on the sauce |
| Breadcrumbs | Grated Parmesan | Most of the breading's carbs |
Rice and pasta numbers come from the same USDA data used in our low carb foods chart.
Grocery list
- Proteins: chicken breasts and thighs, 93% lean ground turkey and beef, sirloin, pork tenderloin, shrimp, salmon, cod, eggs, firm tofu
- Vegetables: broccoli, cauliflower (or frozen cauliflower rice), zucchini, spaghetti squash, cabbage, bok choy, romaine, spinach, asparagus, green beans, mushrooms, bell peppers, cucumbers, tomatoes
- Dairy: plain Greek yogurt, 1% cottage cheese, Parmesan, feta, cheddar, part-skim mozzarella
- Pantry: olive oil, soy sauce, salsa, marinara, pesto, canned tomatoes, light coconut milk, curry powder, garlic, ginger, lemons
Budget tip: chicken thighs, ground turkey, eggs and frozen shrimp and vegetables keep high protein meals affordable. Track prices in a grocery price book, and see meal planning on a budget and how to grocery shop on a budget to keep the bill down.
Prep and safety tips
- Batch the protein: grill or roast 2 pounds of chicken on Sunday for salads, bowls and wraps.
- Roast two trays of vegetables: broccoli and cauliflower hold up best for 3 to 4 days.
- Cook to safe temperatures: USDA's safe minimum internal temperature chart lists 165°F for all poultry, 160°F for ground meat, and 145°F for steaks, pork chops and roasts (with a 3-minute rest) and for fish.
- Talk to your doctor first: Mayo Clinic's low-carb diet guide says low-carb diets generally allow 60 to 130 grams of carbs a day and suggests checking with a healthcare professional, especially if you have a health condition.
For more ideas, see high protein meals, low carb meals, high protein meal prep, high protein foods and keto diet plan.
Plan your high protein low carb week
Write five dinners into the week on the Meal Planner & Grocery List ($3.99), then shop from its grocery list so the proteins and vegetables are in the fridge before Monday. Keep your best versions and macros in the Family Recipe Binder ($6.99), track the grocery line with the Budget Planner Printable ($5.99), and browse all Home & organizing printables.
Plan the week's meals and shop once
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
$3.99 · Instant download. Print at home or fill it in on screen. Or browse the full Home & Organizing collection.
Frequently asked questions
What are good high protein low carb meals? Good high protein low carb meals pair a lean protein with non-starchy vegetables. Shrimp and broccoli stir-fry has about 47 grams of protein and 10 grams of net carbs, and a chicken Caesar-style salad with a yogurt dressing has about 47 grams of protein and 5 grams of net carbs, based on USDA FoodData Central numbers.
How much protein should a high protein meal have? Many people aim for about 25 to 40 grams of protein at a main meal, and every dinner on this list has at least 32 grams. Your daily needs depend on your size, age and activity, so ask a doctor or registered dietitian for a personal target.
How many carbs is low carb for one meal? This list keeps each meal under 15 grams of net carbs. Mayo Clinic says low-carb diets on average allow 60 to 130 grams of carbohydrates a day, so a 15-gram dinner leaves plenty of room for the rest of the day.
What is the best protein for a low carb diet? Chicken breast, shrimp, white fish, lean beef, pork tenderloin, eggs, Greek yogurt and firm tofu are all high in protein and close to zero carbs. Six ounces of raw chicken breast gives about 38 grams of protein with no carbohydrate, according to USDA FoodData Central.
What can I eat instead of rice and pasta? Cauliflower rice, zucchini noodles, spaghetti squash, shredded cabbage and lettuce wraps all stand in for rice, pasta and tortillas. A cup of chopped cauliflower has about 3 grams of net carbs, compared with about 44 grams in a cup of cooked white rice.
Are high protein low carb meals good for weight loss? High protein low carb meals can help some people eat fewer calories because protein and vegetables are filling. Results depend on your total calories and how well you can stick with the plan, so check with your healthcare provider first, especially if you have diabetes, kidney disease or heart disease.
Can I meal prep high protein low carb meals? Yes. Cook two proteins and roast two trays of vegetables on the weekend, then mix them into containers for 3 to 4 days. Egg roll in a bowl, turkey meatballs and chicken fajita bowls all reheat well, and cooked food should be refrigerated within two hours.
What is a cheap high protein low carb dinner? Egg dishes, ground turkey, chicken thighs and canned or frozen fish keep high protein low carb dinners affordable. Egg roll in a bowl uses ground turkey and a bag of coleslaw-style cabbage, and the cottage cheese egg bake uses eggs, cottage cheese and spinach.
How do I plan a week of high protein low carb meals? Pick five dinners from this list and write them on the Meal Planner & Grocery List ($3.99) from HomeBase Paper Co., then shop from its grocery list. Repeat one protein twice in the week so you can cook it once and use it in two meals.
Where can I save my high protein low carb recipes? The Family Recipe Binder ($6.99) from HomeBase Paper Co. keeps your best high protein low carb recipes, swaps and macros in one place. You can also start with the free recipe book starter pages, which we email to you.
Is there a vegetarian high protein low carb meal? Yes. A tofu and bok choy stir-fry made with 9 ounces of firm tofu has about 50 grams of protein and 6 grams of net carbs, and the cottage cheese egg bake has about 34 grams of protein and 6 grams of net carbs.
Free printable
Save the family favorites: get the free recipe book pages
Printable recipe pages and a recipe request card to send to relatives, so the dishes everyone loves end up in one book. You'll also get our weekly HomeBase email with easy meal planning ideas and family recipe tips.
Sources
- USDA FoodData Central (SR Legacy) fdc.nal.usda.gov
- Mayo Clinic: Low-carb diet: Can it help you lose weight? mayoclinic.org
- USDA FSIS: Safe Minimum Internal Temperature Chart fsis.usda.gov