Protein First: How to Eat for Strength and Longevity on a Low-Carb Plan

Protein First: How to Eat for Strength and Longevity on a Low-Carb Plan

By Accredited Practising Dietitian Carly Barlow, Lightly for Life

A recent post by physician Peter Attia, M.D. highlighted just how important adequate protein is for healthy ageing. He points out that the current RDA of ~0.8 g/kg/day is a bare minimum, not an optimal target. For muscle, metabolic health and longevity, a more effective range is 1.6–2.2 g/kg/day.

At the same time, many people are exploring lower-carbohydrate eating for blood sugar control, fat loss and sustained energy. Here’s how you can combine both approaches: high protein + low carb (<50 g/day).

Why Aim Higher for Protein?

• Muscle preservation: especially vital as we age.

• Metabolic health: higher protein helps regulate appetite and blood sugar.

• Safe intake range: up to ~3 g/kg/day has been shown to be well-tolerated in healthy people.

The Low-Carb, High-Protein Daily Plan

Here’s an example day (based on a 70 kg adult targeting ~120 g protein and <50 g carbs):

Breakfast

• 2 eggs + 2 egg whites (18 g protein, ~2 g carbs)

• 100 g smoked salmon (20 g protein, 0 g carbs)

• ½ avocado (2 g protein, ~2 g net carbs)

Lunch

• 150 g grilled chicken breast (40 g protein, 0 g carbs)

• Salad greens (lettuce, cucumber, zucchini, herbs) + olive oil dressing (~4 g net carbs)

Snack (optional)

• Lightly Protein shake with water or unsweetened almond milk (25 g protein, ~2–3 g carbs depending on flavour)

Dinner

• 150 g grilled barramundi or snapper (35 g protein, 0 g carbs)

• Steamed non-starchy vegetables (broccoli, beans, spinach, mushrooms) (~6–8 g net carbs)

• 1 Tbsp olive oil or butter for cooking

Daily Totals (approx.)

• Protein: 120–125 g (~1.7 g/kg)

• Carbohydrates: 40–45 g net

• Fats: moderate, from avocado, olive oil, butter, fish

Smart Swaps to Stay Low-Carb

• Replace bread, pasta or rice with zoodles, cauliflower rice or leafy salads.

• Use cheese, nuts, seeds in moderation for flavour and satiety.

• Choose berries over higher-sugar fruit if you want something sweet.

Key Takeaway

• Protein first: 1.6–2.2 g/kg/day (e.g., 110–155 g for a 70 kg adult).

• Keep carbs under 50 g/day by focusing on vegetables and avoiding refined starches and sugars.

• Balance with healthy fats for energy and satiety.

This combination—high protein + low carb—is a simple yet powerful strategy to support strength, weight control and long-term health.

7-Day High-Protein, Low-Carb Plan (Peter Attia Inspired)

Assumptions:

• Adult ~70 kg (adjust protein for body weight: 1.6–2.2 g/kg/day → 110–155 g protein/day)

• Carbs <50 g/day (net carbs from vegetables and low-sugar sources)

• Focus on Australian staples

Day 1

Breakfast:

• 2 eggs + 2 egg whites (18 g protein, 2 g carbs)

• 100 g smoked salmon (20 g protein, 0 g carbs)

• ½ avocado (2 g protein, 2 g net carbs)

Lunch:

• 150 g grilled chicken breast (40 g protein, 0 g carbs)

• Leafy salad + 1 Tbsp olive oil (~4 g carbs)

Snack:

• Lightly Protein shake with water (25 g protein, 2 g carbs)

Dinner:

• 150 g barramundi (35 g protein, 0 g carbs)

• Steamed broccoli & spinach (~6 g net carbs)

• 1 Tbsp butter

Totals: ~140 g protein, ~40 g carbs

Day 2

Breakfast:

• 200 g Greek yoghurt, unsweetened (20 g protein, 6 g carbs)

• 15 g chia seeds (3 g protein, 1 g net carbs)

Lunch:

• 150 g beef steak (40 g protein, 0 g carbs)

• Grilled zucchini & capsicum (~5 g carbs)

• 1 Tbsp olive oil

Snack:

• 2 boiled eggs (12 g protein, 1 g carbs)

Dinner:

• 150 g baked salmon (35 g protein, 0 g carbs)

• Steamed asparagus (~4 g carbs)

• 1 Tbsp olive oil

Totals: ~110 g protein, ~16 g carbs

Day 3

Breakfast:

• Omelette: 3 eggs + 50 g feta (25 g protein, 3 g carbs)

• ½ avocado (2 g protein, 2 g carbs)

Lunch:

• 150 g chicken thigh (35 g protein, 0 g carbs)

• Spinach salad + olive oil dressing (~4 g carbs)

Snack:

• Lightly Protein shake (25 g protein, 2 g carbs)

Dinner:

• 150 g grilled prawns (30 g protein, 0 g carbs)

• Steamed broccoli & mushrooms (~6 g carbs)

Totals: ~117 g protein, ~17 g carbs

Day 4

Breakfast:

• 2 eggs + 2 egg whites (18 g protein, 2 g carbs)

• 100 g smoked trout (20 g protein, 0 g carbs)

Lunch:

• 150 g turkey breast (40 g protein, 0 g carbs)

• Salad: cucumber, lettuce, 1 Tbsp olive oil (~4 g carbs)

Snack:

• 30 g almonds (6 g protein, 3 g net carbs)

Dinner:

• 150 g baked cod (35 g protein, 0 g carbs)

• Steamed zucchini & spinach (~6 g carbs)

• 1 Tbsp butter

Totals: ~119 g protein, ~15 g carbs

Day 5

Breakfast:

• 200 g Greek yoghurt, unsweetened (20 g protein, 6 g carbs)

• 15 g flaxseeds (3 g protein, 1 g net carbs)

Lunch:

• 150 g beef steak (40 g protein, 0 g carbs)

• Steamed broccoli (~4 g carbs)

• 1 Tbsp olive oil

Snack:

• Lightly Protein shake (25 g protein, 2 g carbs)

Dinner:

• 150 g grilled chicken breast (40 g protein, 0 g carbs)

• Spinach & zucchini stir-fry (~6 g carbs)

Totals: ~128 g protein, ~19 g carbs

Day 6

Breakfast:

• Omelette: 3 eggs + 50 g cheddar cheese (28 g protein, 2 g carbs)

• ½ avocado (2 g protein, 2 g carbs)

Lunch:

• 150 g tuna (canned in springwater) (35 g protein, 0 g carbs)

• Salad greens + 1 Tbsp olive oil (~4 g carbs)

Snack:

• 2 boiled eggs (12 g protein, 1 g carbs)

Dinner:

• 150 g grilled prawns (30 g protein, 0 g carbs)

• Steamed asparagus & mushrooms (~6 g carbs)

• 1 Tbsp butter

Totals: ~117 g protein, ~15 g carbs

Day 7

Breakfast:

• 2 eggs + 2 egg whites (18 g protein, 2 g carbs)

• 100 g smoked salmon (20 g protein, 0 g carbs)

Lunch:

• 150 g turkey breast (40 g protein, 0 g carbs)

• Leafy salad + olive oil (~4 g carbs)

Snack:

• Lightly Protein shake (25 g protein, 2 g carbs)

Dinner:

• 150 g baked cod (35 g protein, 0 g carbs)

• Steamed zucchini & broccoli (~6 g carbs)

• 1 Tbsp butter

Totals: ~138 g protein, ~14 g carbs

Key Tips

• Stick to high-quality protein in every meal.

• Use healthy fats for satiety: avocado, olive oil, butter, cheese.

• Keep carbs mainly from non-starchy vegetables.

• Adjust portion sizes to reach your personal protein goal (1.6–2.2 g/kg/day).

This plan aligns with Peter Attia’s evidence-based guidance, supports muscle maintenance, and keeps carbs low for metabolic flexibility.