High-Protein Low-Carb Menu

South Beach Friendly, as well as most Low-Carb or Paleo Plans

salmon with kale in pan
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This menu including breakfast, lunch, dinner, and a snack, and would work for almost any low-carb plan, including the Atkins Diet, Protein Power, or Phase Two of the South Beach Diet (use nonfat cottage cheese in that case). It would also work for a Paleo Diet approach, minus the cottage cheese. 

This daily menu has 32 grams of effective carbohydrate/net carbohydrate plus 23 grams of fiber, and all the daily requirements for vitamins and minerals except calcium and vitamin D, and it's a little low on iron for premenopausal women.

Check out All 12 of My Healthy Low-Carb Daily Meal Plans


  • 3 eggs, any style - for example, you could make a vegetable omelet or frittata. (Need help?  Check out Eggs for Beginners)
  • 1 or 2 servings mixed vegetables (I use leftovers from previous night) to go with eggs in any way you want, for example Mediterranean Vegetables in a scramble or omelet, or with fried or poached eggs on top.



  • 1/2 cup regular cottage cheese (can substitute ricotta for one more gram of carbonydrate)
  • 1 medium wedge of cantaloupe
  • 2 Tablespoons flax seed meal


Nutritional Analysis: This menu provides 32 grams of net carbohydrate plus 23 grams of fiber (55 grams of total carbohydrate), 103 grams of protein, and 1604 calories.

Need More or Less Food?: Calories can be varied most easily by adding and subtracting protein and fat. If you are getting hungry on this amount of food, you could use more fat to cook your eggs or salmon, add cheese to your morning omelet, use more dressing on your salad or add butter to your vegetables.

Or, if your particular carbohydrate needs are higher than this, by all means add more carbohydrate (which foods? The Atkins Carbohydrate Ladder is a good guide). If you need less carbohydrate, omit the melon and the strawberries on the salad.

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