Protein diet meal Plans

Canned fish is an affordable source of low-carb protein.

For some people, standard low-fat, high-carb diets prove less effective than high-protein, low-carb diets to reach and maintain a healthier weight. A study published in 2007 in the Journal of the American Medical Association comparing 4 different diets in women showed that a very-low-carbohydrate diet resulted in greater weight loss after 12 months compared to two different low-fat regimens or a moderate-carb diet. The very-low-carb dieters also saw improvements in their blood cholesterol and sugar levels. You can follow a high-protein and low-carb diet plan even on a budget by planning ahead and buying in bulk.

Breakfast

Include eggs in your daily high-protein, low-carb plan. Eggs are inexpensive, yet high in protein, with about 6 grams of protein per large egg, yet free of carbohydrates. You can add variety to your meal plan by varying your cooking method: make fried eggs, scrambled eggs, hard-boiled eggs or an omelet. Add any low-carb, non-starchy vegetables that are on sale that week, such as spinach, tomatoes, avocado, Swiss chard or bell peppers. Coconut oil is a good fat to use to cook your eggs and vegetables because its medium-chain triglycerides contribute to a faster metabolism. Buy large containers to save.

Lunch

Canned fish makes a healthy and cheap protein option for your high-protein low-carb lunches. Simply mix salmon, tuna or sardines with lettuce and vegetables. Avoid bags of prewashed salad because they are usually more expensive, unless they are close to the expiration date and on sale. Commercial salad dressings are usually overpriced and contain a lot of added sugars and unhealthy fats. If you want to eat healthier and stay within your budget, make your own. Buy olive oil and balsamic vinegar in bulk and just drizzle a bit of each on your salad. Fresh lemon juice is also an inexpensive flavoring for your salads.

Dinner

The key to sticking to your high-protein, low-carb diet plan for dinner is to combine any protein with non-starchy vegetables. Don't be fussy - pick whatever protein is on sale that week when building your daily meal plan. Buying large pieces of stew meat or whole chickens is a good way to save. Otherwise, ground meat is usually a budget-friendly option and can be used to make high-protein, low-carb bunless burgers, meatloaves or spaghetti sauce to serve on spaghetti squash. Simply accompany your dinner with any non-starchy vegetables on sale or visit your farmer market to get more affordable seasonal and local vegetables.

Snacks

Many popular high-protein, low-carb snacks, such as nuts, low-carb bars and protein bars, can be expensive. Instead, build your snacking plan around cheaper foods, such as eggs, deli meat or cheese. A couple of hard-boiled eggs with a few slices of deli meat or deviled eggs with a stick or two of cheddar cheese are inexpensive options. Buy large packages of cheese to save and freeze some if you have too much. If you would like to snack on nuts, buy them in bulk to save. You can even make your own nut butter by grinding it yourself to save on overpriced nut butters.