High-Protein Ketogenic Diet Plan (HPKD)

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

Imge of High-Protein Ketogenic Diet Plan (HPKD)



The keto diet is one of the most popular diets for weight loss. There are different forms of following it. You can do a modified version, a cyclical kind, or even a moderate keto. While these are low-carb approaches with different carb intakes, they have one thing in common: they are moderate in protein. 

If you are looking for a ketogenic approach with a higher protein intake, you can do the high-protein keto diet plan (HKPD). This can help reduce your cravings and improve your muscle mass. 

In this article, you will learn everything related to the HPKD. The benefits, drawbacks, how to start it, food to avoid or avoid, and a one-day sample meal plan to help guide you in this process. 

What is the high-protein keto diet plan?

The HPKD is low in carbs, high in protein, and high in fat. 

The typical ketogenic diet has a breakdown of 5-10% carbs, 20% protein, and 70-80% fats. On the other hand, the HPKD has a breakdown of 5-10% carbs, 30% protein, and 60-65% fats. 

While it follows a very similar carb and fat content from the traditional approach, the protein intake is higher. 

Some of the reasons to go this route are to increase or maintain your muscle mass and increase your fullness levels. It is ideal for those athletes who have a large protein requirement. 

Now, this doesn’t mean that you can consume unlimited amounts. You still need to control the intake because too much can get you out of ketosis. 

This meal plan is not suitable for people who are insulin-dependent, have liver or kidney problems, or are pregnant or breastfeeding. 


Benefits of a high protein keto diet plan

In addition to the common benefits from a traditional ketogenic diet plan, there are additional advantages when following an HPKD:

  • Weight loss
  • Reduced cravings (in the beginning you might experience cravings, after a couple of days they are reduced)
  • Increase or maintain muscle mass (when exercising)
  • Increased satiety levels
  • Improved sleep
  • More energy
  • Reduction of the incidence of chronic illnesses (with weight loss)

One of the advantages is that it helps burn slightly more calories. In the processing of protein, the body burns more calories than the other macros (fats and carbs). Thus, an HPKD can slightly increase your metabolism. 


Drawbacks of a high protein keto diet plan

The drawbacks are very similar to those found in a traditional ketogenic diet. Here is a list of the most common drawbacks that you might encounter when doing an HPKD. 

  • Keto flu. During the first days of keto, you might experience fatigue, foggy brain, headache, or nausea. 
  • Reduced performance. If you are an athlete or a very active person, you might experience a reduction in your energy levels in the first couple of weeks. 
  • Constipation. By reducing the carb intake, you also reduce the fiber content significantly. Thus, you are more likely to experience constipation. To prevent this from happening, make sure that you are eating enough fiber in the form of veggies, legumes, nuts, and seeds during the day. 
  • Reduced nutrient intake. If you are not careful, you might get a nutrient deficiency. Make sure that you are eating a variety of foods, including different colored vegetables throughout the day. 
  • Increased costs. Buying more fish, chicken, and meat can be somewhat expensive. Thus, your grocery bill might be higher than you are used to. 


How to start the high protein keto diet plan

Before you make any lifestyle changes, you must consult with your healthcare provider to ensure that you can follow this diet plan. Once your doctor gives you the thumbs up, you can start this process. 

  1. Calculate your daily calories. You first need to calculate the calories you will consume during the day. Once you have your daily calories, it is fundamental to determine your goal. If you want to lose weight, you need to be in a caloric deficit. If you want to gain weight, you need to have a caloric surplus. 
  2. Calculate your macros. Once you have the calories, you need to determine the grams of your macros. Remember to use the following breakdown: 5-10% carbohydrates, 30% protein, and 60-65% fats. When calculating, keep in mind that carbs and proteins provide 4 calories per gram, while fat provides 9 calories per gram.
  3. Make a weekly menu. When you have the macros, you can now plan your meals. Planning ahead can help you stay on track and make it easier to reach your goal. 




Foods to eat and avoid

Now that we have figured out how many calories and grams of each macronutrient we need. It is time to know which foods we can include and which ones we need to avoid. 

First, let’s start with the foods that we are going to avoid

  • Foods high in simple carbs like cookies, sugars, pastries, candy, and cakes should be eliminated. They can make you go overboard with your carb intake during the day, getting you out of ketosis. Furthermore, they do not provide you with nutrients. 

Next, healthy foods that can be eaten in moderation:

  • Lentils, chickpeas, quinoa, edamame, and beans are high in carbs and high in protein. They also have healthy micronutrients. You can include them in moderation on a ketogenic diet as long as you measure the portion size and count how many grams of carbs they provide. 
  • Fruits are similar. You can include them in a ketogenic diet, but since they are a source of carbs, you need to measure the portions and deduct the carbs from your daily intake. 

Now, let’s talk about the foods we want to include in larger portions

  • Protein is the macro that we want to increase. Thus, we need to include healthy sources of protein like eggs, cheese, chicken, meat, fish, seafood, and soy products. They are going to help you reach your daily intake. 
    • Processed meats should be kept to a minimum on any diet. This means you want to buy fresh cuts of meat and poultry and cook them at home. Sausages, hot dogs, bacon, and deli meats are examples of processed products that are not the healthiest choice.
  • Fats are going to be the primary energy source in the body. Include foods like avocado, nuts, seeds, nut butter, and olive oil to increase your fat content during the day. 


Shopping list for high-protein keto

It is time to go grocery shopping! To make everything easier, here is a list of the foods you can include to help you next time you go shopping. 


  • Leafy greens
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Celery
  • Tomato
  • Carrots 
  • Eggplant 
  • Zucchini 


  • Berries
  • Apples
  • Pears
  • Tangerines


  • Eggs
  • Greek yogurt
  • Cheese
  • Chicken (breast, thigh, drumstick)
  • Pork (porkchop, tenderloin, ribs)
  • Beef (ground beef, flank steak)
  • Lamb
  • Venison
  • Fish
  • Seafood


  • Olive oil
  • Olives
  • Avocado
  • Avocado oil
  • Coconut oil
  • Coconut milk
  • Nuts (peanuts, almonds, walnuts)
  • Seeds (chia, hemp, flaxseeds)


1-day sample meal plan 

If you don’t know what an HKPD meal plan looks like, here is a one-day sample menu to get you started. 

  • Breakfast: Bacon and cheese omelet with veggies
  • Morning snack: Greek yogurt with raspberries and almond butter
  • Lunch: Roasted tomatoes with chicken and mushrooms
  • Evening snack: Keto protein shake
  • Dinner: Pork chops with cauliflower mashed “potatoes” and asparagus

2,457 calories | Total Macros: 34 g net carbs, 203 g protein, and 132 g fats


BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Bacon and cheese omelet with veggies Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 1 tablespoon 119 1.5 2.5 6
  Bacon 2 slices 63 0.2 5.2 4.6
  Cheddar cheese 1 oz  115 0.6 6.8 9.5
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
  Broccoli 1/4 cup 7 0.5 0.5 0
Calories Net Carbs Protein Fat            
533 5.5 g 34.3 g 34.3 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Greek yogurt with raspberries and almond butter Greek yogurt 7 oz 146 7.9 19.9 3.8
  Raspberries 1 cup 64 6.6 1.5 0.8
  Almond butter 1/8 cup 193 2.6 6.5 17.3
Calories Net Carbs Protein Fat            
403 17.1 g 27.9 g 21.9 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Roasted tomatoes with chicken breast and mushrooms Chicken 100 g 158 0 32.1 3.2
  Olive oil 2 tablespoons 240 0 0 27.2
  Tomatoes 1 tomatoes 18 2.5 1.3 0.2
  Mozzarella cheese 1 oz 78 0.8 0.1 0
  Onion powder 1/2 teaspoon 4 0.8 0.1 0
   Garlic 1 clove 4 1 0.2 0
   Mushrooms 50 g 15 3.8 1.7 0.2
Calories Net Carbs Protein Fat            
517 8.9 g 43.1 g 35.6 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Protein keto shake Sik PureCoconut beverage 1 cup 76 7.1 0.5 5.1
  Vanilla protein powder 2 scoops 216 4 48 0.8
  Chia seeds 1 oz 138 2.2 4.7 8.7
Calories Net Carbs Protein Fat            
430 13.3 g 53.2 g 14.6 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Pork chop with cauliflower mash and asparagus Pork chop 1 chop (185 g) 287 0 40 12.8
  Olive oil 2 tablespoons 240 0 0 27.2
  Cauliflower 1/2 cup 13 1.6 1 0.1
  Asparagus 1 cup 27 2.4 3 0.2
  Lemon juice 1 tablespoon 3 1 0 0
  Garlic 1 clove 4 1 0.2 0
Calories Net Carbs Protein Fat            
574 6 g 44.2 g 40.3 g            
DAILY TOTALS   2,457 cal 33.7 g net carbs 202.7 g protein 132.1 g fat




High-protein keto diet plan FAQ 

If you still have questions related to the HPKD, here are the most frequently asked questions. 

If you eat more protein than fat, you might not enter ketosis or get kicked out of ketosis. By eating less fat, less ketones are made (because the ketones are made from fat). 

Thus, you must take care to stay within your daily limits for protein. 

Eating too much could lead to stomach cramps, constipation, intestinal discomfort, dehydration, nausea, irritability, and headaches. 

Make sure that you track the amount you eat during the day, as you would your carb intake. 

Yes, you can include plant-based options. 

However, keep in mind that they are also a source of carbs. For example, quinoa, lentils, chickpeas, and beans are all sources of plant-based protein, but they are relatively high in carbs. 

Make sure that you measure the portion size and track the number of carbs accordingly. 

Yes, as long as you have a caloric surplus and do resistance exercise. If you don’t eat more calories than your body needs, it is very hard for you to gain muscle mass. While protein intake is important for muscle formation, calories are equally important. 

While some people believe that consuming a large intake of this macronutrient can cause kidney problems, you would have to consume a very large quantity for this to happen. 

Few side effects are expected at less than 12g per kilogram of body weight per day, but if you’re eating way over this amount, you may be looking for trouble! For someone that weighs 70 kg (154 pounds), too much would be consuming more than 140 g of protein per day. Keep in mind that 100 g of steak, for example, has only 22.8 g of protein.

No, it is an essential macronutrient that your body needs to maintain your muscle mass. It also plays an important role in certain chemical reactions in the body. Thus, you need to consume it, but in a controlled way. 


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