High protein, low carb diets have gained immense popularity as a strategy for weight loss, muscle maintenance, and overall health improvement. These diets involve reducing carbohydrate intake while increasing protein consumption. This article provides a comprehensive grocery list and guidance for individuals embarking on a high protein, low carb dietary journey.
Understanding the High Protein, Low Carb Diet
The high protein, low carb diet swaps much of your daily carb intake for protein. There’s no set macronutrient ratio, but people base this eating pattern largely on the allotments of the two diets that inspired it. Low carb diets restrict carb intake to less than 26% of total daily calories. If you follow a 2,000-calorie diet, this means consuming fewer than 130 grams (g) of carbs. Very low carb diets reduce this number to under 10%. High protein diets often provide more protein than the Recommended Daily Allowance (RDA) of 0.8 g per kilogram of body weight (g/kg/bw) or 0.36 g per pound of body weight (g/lb/bw). For instance, some high protein diets boast up to 2 g/kg/bw (0.9/lb/bw), which is the equivalent of 136 g of protein daily for a 150-lb (68-kg) person. However, there isn’t a standardized definition of “high protein.” High protein, low carb diets may also be higher in fat to compensate for the carb deficit. For instance, a 2,000-calorie version may contain: Protein: 34% (170 g) Carbs: 26% (130 g) Fat: 40% (89 g) It’s important to note these ranges may differ based on individual factors like level of physical activity and overall health. A healthcare professional or registered dietitian could help you determine your ideal macronutrient targets.
Potential Benefits
High protein, low carb diets may provide numerous physical and cognitive health benefits. Research suggests that higher protein consumption may play several key roles in promoting weight loss, such as: increasing feelings of fullness, reducing hunger and cravings, lowering levels of hunger hormones (such as ghrelin), increasing levels of fullness hormones (such as glucagon, cholecystokinin, and peptide YY), boosting basal metabolic rate, and increasing the thermic effect of food (calories burned during digestion). Eating a high protein, low carb diet may also help improve body composition. When you lose weight, you can expect to experience decreases in lean muscle mass. However, research shows that increasing protein intake while cutting 500 to 750 calories daily can maintain muscle mass while promoting fat loss. High protein diets may help increase muscle mass when combined with resistance training. However, this effect is lost during more severe calorie restrictions, such as during unplanned, very low calorie diets. High protein, low carb diets may also have several other health benefits, including: regulating blood sugar (which is especially important if you have diabetes), reducing bone loss and fracture risk in older adults, and reducing the risk of cognitive decline. A small study also suggests that a high protein, low carb diet may help improve cardiometabolic factors, such as lowering blood pressure, cholesterol, and triglyceride levels.
Potential Risks and Considerations
Some research associates high protein, low carb diets with an increased risk of heart disease and heart failure. For instance, a 2018 study involving 2,441 men ages 42 to 60 years found that participants with the highest total protein intake had a 33% increased risk of heart failure than those with the lowest intake. Participants who ate the most animal protein also had a 43% greater risk of developing heart failure than those who ate the least animal protein. However, participants with the overall highest protein intake were more likely to have overweight or diabetes, both of which are risk factors for heart failure. Experts widely consider high protein diets to be safe for people with normal kidney function, though those with kidney disease may need to avoid this eating pattern. Very low carb diets are also tied to negative effects, including a potentially increased risk of death from all causes. It’s important to note, however, that this mostly depends on the quality of the carbs being eaten. More high quality, long-term research on the downsides of both low carb and high protein diets is needed. Your daily protein needs will depend on many factors, such as your sex assigned at birth, age, activity levels, and body composition goals, among others. A high protein diet of up to 2 g/kg/bw (0.9/lb/bw) may be beneficial if you’re very physically active or looking to lose weight while maintaining muscle mass. However, most people who have a moderately active lifestyle don’t need to consume this much protein. For most physically active people, a daily protein intake of 1.2 to 2 g/kg/bw (0.54 to 0.9 g/lb/bw) is likely optimal. Moreover, high protein, low carb diets aren’t necessary to promote overall health. There are several things that are more important to your well-being than your macronutrient ratios, such as: eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising regularly, and reducing your intake of processed foods and added sugar.
Building Your High Protein, Low Carb Grocery List
Before you start your weight loss journey with Atkins, it’s important to stock up on the foods you’ll need to follow an effective, low carb diet. Once your refrigerator is full of low carb ingredients, cooking delicious and healthy meals will be easy. One of the best tips for this style of eating is to plan your meals in advance. Keeping a go-to high-protein, carb-conscious food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals.
Read also: Shopping for the Carnivore Diet
Protein Sources
Animal protein has close to zero carbs. Organ meats, such as raw beef liver, which contains about 4% carbs, are an exception. Examples of animal protein include: eggs, beef, lamb, chicken, pork (including bacon), jerky, turkey, and veal. Meats are a complete source of protein, meaning they have all 9 types of amino acids that your body can’t make on its own. Studies show lean cuts of red meat may even support healthier aging without the previously assumed effects on your heart health. Fish and shellfish are all excellent choices on keto, as most are nearly free of carbs. Fish are a great source of vitamin D3, which helps your body absorb calcium and omega-3 fatty acids that support reduced inflammation, better gut health, and balanced cholesterol. It matters how you prepare fish on keto, though. Avoid frying those fillets in heavy white or wheat flour or grilling them in carb-heavy vegetable oils. Almond flour and avocado oil are good alternatives. Plant-based protein: tofu, edamame, and other soy foods.
Dairy and Alternatives
Both eggs and dairy are fine on keto. Eggs and dairy provide quality fats and protein, especially for those following a vegetarian keto diet. Certain dairy products: Greek yogurt, cow’s milk, and cottage cheese. Almonds, almond butter, and almond milk.
Vegetables
Vegetables are a key part of Atkins Phase 1 and should account for 12 to 15 grams of your net carbs per day. Many vegetables are full of vitamins and minerals that support overall wellness, but they’re not all keto-friendly. Generally speaking, above-ground vegetables contain fewer carbs for low-carb meal planning. Choose green veggies instead of very colorful varieties. Non-starchy vegetables: broccoli, cauliflower, greens, peppers, asparagus, mushrooms, etc.
Fruits
While many fruits are rich in nutrients, people following a low carb eating plan find them highly controversial when it comes to deciding whether they’re acceptable dietary options. That’s because most fruits are high in carbs compared to vegetables. Depending on how many carbs you aim for, you may want to restrict your fruit intake to 1-2 pieces per day. However, this does not apply to fatty fruits like avocados or olives. Low sugar berries, such as strawberries, are another excellent choice. Keto-friendly fruits are lower in sugar, but it’s still important to limit how much you eat of them to stay within your daily carb limit. The following fruits have about 6-15 g of carbs per 100 g in their raw forms: avocado, black olives, strawberries, grapefruit, apricots, lemons, kiwis, oranges, mulberries, and raspberries.
Nuts and Seeds
Most nuts and seeds are low in carbs, but you need to watch your portion sizes. Big servings can easily knock you out of ketosis. Overall, nuts and seeds are great sources of fiber, plant protein, vitamins, and minerals. Nuts and seeds are very popular on low carb diets. Some are low in carbs but high in fat, fiber, protein, and various micronutrients. Nuts are often eaten as snacks, while seeds can add crunch to salads or recipes. The following options contain 10-17 g of carbs per 100 g: walnuts, peanuts, dried chia seeds, hazelnuts, macadamia nuts, coconut meat, pumpkin and squash seeds.
Read also: Convenient Diet Meal Options
Snacks
The best snacks are high in healthy fats and protein with as little carbs as possible. You can always make keto snacks from scratch using ingredients like nuts, seeds, nut butters, eggs, almond flour, and heavy cream, or you can stock up on snacks made for keto dieters. Snacks, unlike high-sugar chips or cookies, will help you feel light, refreshed, and hydrated: celery, cucumber, peppers.
Beverages
Water is undoubtedly the best drink on keto to stay hydrated, but sometimes you crave something else. Avoid sugary soft drinks and sports drinks with added sugars. Read labels on any powdered drink supplements, too, as some brands sneak in additives that won’t do your keto diet any good. Most sugar-free beverages are acceptable on a low carb diet. Keep in mind that fruit juices are very high in sugar and carbs. The safest beverages to drink are water, coffee, and tea because they contain no carbs. You can also drink carbonated water if it’s sugar-free. Beverages: water, sparkling water, unsweetened herbal tea, unsweetened coffee, etc.
Fats and Oils
Keto is a high-fat, moderate-protein diet, but the right fats will help meet your energy needs as you transition to the diet. When you’re starting out on keto, filling up on healthy fats makes the transition to this way of eating easier. They also enhance the absorption of vitamins A, D, E, and K for overall wellness. Healthy, high fat foods may include eggs, avocado, nut butters, fatty fish, and olive oil, among others.
Seasonings and Condiments
Any low-carb and sugar-free condiment is allowed on your keto shopping list. To avoid condiments that are high in sugar, make a habit of reading the nutrition facts label. Low-carb sweeteners on keto replace traditional sugar like sucrose, high-fructose corn syrup, brown sugar, and honey. Seasoning: Parsley, chives. Herbs, spices, and condiments: Be careful of condiments like ketchup, BBQ sauce, sweet relish, or honey mustard. These usually have added sugar, so consume them in moderation. Look at their nutrition labels and select condiments with no sugar, such as plain mustard, for example.
Other
Dark chocolate contains 13 g of carbs per 1-ounce piece or 46 g per 100 g. Choose real dark chocolate with at least 70-85% cocoa content. This ensures that it doesn’t contain much sugar.
Read also: Your Plant-Based Shopping Guide
Foods to Limit or Avoid
When following a high protein, low carb diet, it’s important to reduce your intake of carb-rich foods. Consider limiting the following: grains and starches (breads, rice, pasta, baked goods, cereals, etc), sweeteners (sugar, agave, maple syrup, honey, coconut sugar, etc), sugary drinks (juice, sweetened coffee and tea, soda, sports drinks, sweetened alcohol beverages, beer, etc), and processed, high carb foods (french fries, fried chicken, pizza, chips, etc). Off-limits foods on keto include anything highly processed with added sugars that kick you out of ketosis and additives that can cause inflammation and health problems. You should also limit your consumption of high-carb fruits, legumes, grains, and starchy vegetables. Vegetable oils (e.g. It’s important to remember that you could include complex carbs like whole grains, fruits, and vegetables in moderation. Your total carb intake will depend on your desired macronutrient ranges. People who are trying to limit their carbohydrate intake may wish to avoid the following 7 types of foods: bread and grains, starches, sugary drinks, processed high carb foods, cereal, certain alcohols, and juice.
Sample Meal Plan
The following 3-day meal plan contains meals and snacks high in protein and low in carbs.
Day 1
- Breakfast: An omelet (two whole eggs and one egg white) filled with diced avocado, red pepper, spinach, and mushrooms
- Lunch: A turkey burger and a green salad topped with tomatoes, cucumber, red pepper, and lentils
- Dinner: Baked cod served with carrot and zucchini fries plus a salad
- Snacks: Mixed nuts, cucumber, and broccoli with garlic hummus
Day 2
- Breakfast: Cottage cheese topped with almond butter, crushed almonds, chia seeds, and blackberries
- Lunch: A grilled shrimp and a non-starchy veggie bake
- Dinner: Chicken chili topped with a dollop of Greek yogurt plus a green salad
- Snacks: Cherry tomato and mozzarella skewers, a protein shake made with berries and cocoa powder
Day 3
- Breakfast: Sun-dried tomato and Parmesan frittata
- Lunch: Broth-based vegetable soup served with a bunless black bean and tofu burger atop a mixed green salad
- Dinner: Peppers stuffed with minced turkey
- Snacks: Peanut butter and celery sticks, chia pudding with berries
Tips for Success
- Plan Ahead: Plan meals around overlapping ingredients to minimize extra shopping trips and keep your keto diet on budget. If you’re having trouble with keto meal prep, start with easy-to-follow recipes that keep your macros balanced and boost ketosis.
- Shop Smart: Maximizing your keto-friendly grocery haul means focusing on versatile, long-lasting ingredients that work across multiple meals. Freezer-friendly items like frozen shrimp and pre-cut veggies save time and reduce waste. If you’re meal prepping, buy in bulk and freeze the extras.
- Read Labels: To avoid condiments that are high in sugar, make a habit of reading the nutrition facts label.
- Stay Hydrated: Water is undoubtedly the best drink on keto to stay hydrated, but sometimes you crave something else. Avoid sugary soft drinks and sports drinks with added sugars. Read labels on any powdered drink supplements, too, as some brands sneak in additives that won’t do your keto diet any good.