Food guide
Is it high-protein?
Protein-first macros to protect lean mass — useful with lifting or GLP-1 medications. Browse common foods and see if they fit the plan, based on our High-protein rules.
Honest con: Expensive; meals get boring if cooking skills are low. Protein does not burn more fat than another equal-calorie diet — it helps muscle retention and satiety.
What to eat
Protein-forward plates: eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, lean beef, plus fruit, potatoes, or rice to fill calories. Useful when lifting or on GLP-1 medications — hit the protein floor before fretting about carbs.
Watch / avoid
Ultra-low-protein “rabbit food” days and relying only on shakes without whole-food volume. If you have advanced kidney disease, this program is medically gated — talk to your doctor.
Bacon
On plan~1g net carbs / 100g
Bacon fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipBell pepper
On plan~3g net carbs / 100g
Bell pepper fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipCarrot
On plan~7g net carbs / 100g
Carrot fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipCauliflower
On plan~3g net carbs / 100g
Cauliflower fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipCoffee
On plan~0g net carbs / 100g
Coffee fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipCorn
On plan~19g net carbs / 100g
Corn fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipCucumber
On plan~2g net carbs / 100g
Cucumber fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipDark chocolate (85%)
On plan~19g net carbs / 100g
Dark chocolate (85%) fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipGround beef
On plan~0g net carbs / 100g
Ground beef fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipHoney
Borderline~82g net carbs / 100g
Honey can fit High-protein in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipMushrooms
On plan~2g net carbs / 100g
Mushrooms fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipOats
Borderline~56g net carbs / 100g
Oats can fit High-protein in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipOlive oil
On plan~0g net carbs / 100g
Olive oil fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipOnion
On plan~7g net carbs / 100g
Onion fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tipZucchini
On plan~2g net carbs / 100g
Zucchini fits a typical High-protein plate — use normal portions and keep an eye on your protein target.
Read tip
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