A simple 1-week low-carb, high-protein eating plan would consist of:
Monday:
- Breakfast: 2 eggs cooked in butter, 1/4 cup of diced avocado, and 2 slices of bacon.
- Lunch: Grilled chicken breast, 1 cup of broccoli, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
- Dinner: Baked salmon, 1 cup of green beans, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
Tuesday:
- Breakfast: 3 scrambled eggs with diced bell peppers, mushrooms, and onions.
- Lunch: Grilled chicken breast, 1 cup of cauliflower "rice," and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
- Dinner: Baked pork chops, 1 cup of Brussels sprouts, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
Wednesday:
- Breakfast: 2 scrambled eggs with diced turkey and 1/4 cup of diced avocado.
- Lunch: Grilled chicken breast, 1 cup of asparagus, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
- Dinner: Baked cod, 1 cup of zucchini noodles, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
Thursday:
- Breakfast: 2 boiled eggs and 2 slices of bacon.
- Lunch: Grilled chicken breast, 1 cup of spinach, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
- Dinner: Baked beef steak, 1 cup of kale, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
Friday:
- Breakfast: 3 scrambled eggs with diced turkey and 1/4 cup of diced avocado.
- Lunch: Grilled chicken breast, 1 cup of green beans, and a small salad with mixed greens, cucumber, and tomato, dressed with
- Dinner: Grilled chicken breast, 1 cup of asparagus, and a small salad with mixed greens, cucumber, and tomato, dressed with olive oil and lemon juice.
Author
David J. Bauder, PA-C
David Bauder, PA-C, is a certified physician assistant and the assistant medical director at Weight Loss and Vitality in Manassas and Alexandria, Virginia, Washington, DC; and Gaithersburg, MD. He enjoys helping patients optimize their physical and mental health to improve their overall well-being.
He earned his physician assistant degree from the University of Texas Health Science Center at San Antonio. Afterward, he gained admission into the reputable graduate program for physician assistant studies at the University of Nebraska Health Science Center in Omaha.
David has over 26 years of experience working as a physician assistant. He’s practiced in podiatry, family medicine, emergency medicine, general surgery, urgent care, and functional medicine.
