Skip to content
My WebMD Sign In, Sign Up

Men's Health

Font Size

A Low-Carb, High-Protein Menu

Trying to stick to a low-carb diet? Try this sample menu to get the balanced nutrition you need while still meeting your goals.

Everyone's needs are different, which is why the National Academy of Sciences recommends a range of 10% to 35% of calories from protein. If you're eating a higher-protein diet, try daily menus like this one to get the most nutrition from your low-carb lifestyle.

Sample Menu Nutrients (depending on portion size)

Recommended Related to Men

The Seven Most Common Sports Injuries

After a sedentary work week, end-zone catches and 36-hole weekends can take their toll in common sports injuries. The seven most common sports injuries are: Ankle sprain Groin pull Hamstring strain Shin splints Knee injury: ACL tear  Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone Tennis elbow (epicondylitis) To see how to prevent and treat these common sports injuries — and to learn when it's...

Read the The Seven Most Common Sports Injuries article > >

  • 1,500-1,600 calories
  • 46% carbohydrates
  • 22% protein
  • 30% fat

Breakfast
Yogurt fruit crunch with:

  • Low fat yogurt (8 oz. or 1 cup)
  • Sliced fresh fruit: banana, strawberries, blueberries (1/2 cup)
  • Low fat cereal (3/4 cup)
    Orange juice fortified with calcium (6 oz.)

Lunch
Vegetable soup (1 cup)
Spinach salad with:

  • Fresh spinach (1 cup)
  • One hard-boiled egg
  • Sliced, grilled chicken breast (3 oz.)
  • Shredded carrots (1/2 cup)
  • Sliced mushrooms (1/2 cup)
  • Dried cranberries (2 tablespoons)
  • Crumbled feta cheese (1 tablespoons)
  • Chopped almonds (1 tablespoons)
  • Low calorie dressing (2 tablespoons)
    Whole grain crackers (4 to 6)
    Sparkling water with lemon

Dinner
Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup w/ 2 tablespoons dressing)
One whole-grain roll
Iced tea (unsweetened)

Snack
One cup skim milk and 1/2 cup berries blended with ice to make a shake.

ROASTED PECAN SALMON
Ingredients:
4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon
Preparation:
1. Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.
2. Combine mustard and honey, brush on top of salmon.
3. Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
4. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.
Nutritional Information per serving: 265 calories, 29 grams protein, 9 grams carbohydrate, 12 grams fat, 1.6 g saturated fat, 4.7 g monounsaturated fat, 4.3 g polyunsaturated fat, 78 mg cholesterol, 0.4 grams fiber, 282 grams sodium and 42% calories from fat.

Today on WebMD

Life Cycle of a Penis
Slideshow
Preacher Curl
Slideshow
 
testosterone molecule
Article
Xray of foot highlighting gout
Slideshow
 
Food Men 10 Foods Boost Male Health
Slideshow
Thoughtful man sitting on bed
Quiz
 
Man taking blood pressure
Slideshow
doctor holding syringe
Slideshow
 
Condom Quiz
Quiz
thumbnail_angry_couple_in_bed
Slideshow
 
man running
Quiz
older couple in bed
Video