High Carb And Protein Meals

Ground Beef Stroganoff Casserole With Cauliflower Rice

Are you the only person in your family on a low-carb diet? That can be a hassle.

Usually, you may have to make two dishes one for you and for everyone else. And thats not fun.

This Ground Beef Stroganoff Casserole is one that your entire family will enjoy.

Its cheesy and meaty. And the mushrooms add umami flavors, while the cauliflower rice adds some texture.

Your family wont believe its low carb nor will they care.

To make it even meatier, be sure to use a bit of steak seasoning. Montreal Steak Seasoning is an excellent choice.

Also, add a good beef bouillon cube to your base sauce. Bon appetit!

Per Serving:

What Is Considered High Protein

There is some variation in what percentage is considered “high protein” but generally 20% to 40% can be considered high. Wikipedia defines a high protein meal or diet as more than 20 percent of calories from protein, while Diet Doctor uses 25 percent to 35 percent of calories from protein.

High protein, low-carb meals focus on lean sources of protein like chicken, beef, seafood, eggs, and low-fat dairy products. They also include low-carb veggies or fruit, like broccoli, asparagus or berries, and healthy sources of fat like avocadoes, nuts, and olive oil.

Hawaiian Pizza Chicken Meal Prep

Reward yourself after your workout with a pizza. Yes, you heard it right- a pizza!

Made with chicken breast, ham, and pineapple, and topped with mozzarella cheese, pizza sauce, and seasonings This meal is bound to become an oeey, gooey favorite that your whole family will love.

The secret to making the pizza low calorie is that we dont use any crust just the toppings. But the toppings are so delicious that you wont miss the crust.

To make the meal complete, serve with some steamed broccoli. And yes, this is perfect ketogenic comfort food for the days when you just want to cheat!

Per Serving:

You May Like: Do Protein Shakes Help Build Muscle

Vans Power Grains Waffles

Waffles are usually seen as an indulgence. We enjoy them on Sunday mornings with plenty of maple syrup and theyre offered at diners with a big scoop of ice cream and whipped cream. There are waffle products out there that are definitely more nutrition-packed than the traditional kind. Take Vans Power Grains Waffles, for instance. These waffles are made primarily from water, enriched flour, cracked red wheat, steel cut oats, millet, brown rice, and wheat protein isolate. Each serving has 10 grams of protein and 27 grams of carbs. This is pretty hefty on its own, but you could also pair it with fruit, slather on some peanut butter, or simply make two servings for 20 grams of protein and 50+ grams of carbs. You can get 12 boxes for a little under $50.

Low Carb Italian Beef Bake

I am a big fan of Italian food, as Im sure many of you are too. But if youre trying to keep an eye on your carbs, Italian food can be a minefield of carbs.

Thats because Italian cuisine is centered on carb-heavy foods such as pasta. And as yummy as Italian food is, its not worth getting rid of your skinny jeans.

With this Low Carb Italian Beef Bake, you can eat your cake, ahem, casserole and have it too.

Its cheesy, meaty, saucy, and so delicious. You wont believe its low carbs.

Yet, it is. In fact, one serving contains less than 9 grams of net carbs. So, youll still be able to slide into your skinny jeans.

To keep it low carb, youll be layering your casserole with cauliflower rice. Besides being low in carbs, cauliflower rice is good for you too.

It is rich in Vitamin C, which is essential for a healthy immune system. And it contains folate, which you need to make DNA.

Start by chopping some cauliflower into tiny pieces. Then pulse those pieces in a food processor until they become like rice. This food processor is super powerful, so it should be pretty quick.

Buon appetito!

Also Check: Protein Bars Low In Sugar

Kale And Chorizo Frittata

• â34 grams of proteinâ
• â6 grams of carbsâ

This no-brainer skillet scramble is an easy way to get in ample protein, and a good dose of choline, too! It’s got around 225 milligrams of choline per serving.

Based on choline’s role in preventing liver damage, the Food and Nutrition Board established an adequate intake for choline for adults 19 years and up, according to the Harvard T.H. Chan School of Public Health. That’s a daily AI of 550 milligrams for people assigned male at birth and 425 milligrams for people assigned female at birth.

Enjoy this colorful blend of choline-rich eggs, grass-fed ground beef, red bell pepper and cauliflower. It’s topped deliciously with a cup of shredded cheese.

âGet the Skillet Breakfast Scramble recipe and nutrition info from Bucket List Tummy.â

Our Favorite High Protein Low Carb Meals

Here are 20 of our favorite high-protein, low-carb meals including take-and-go breakfasts, easy-to-pack lunches, and quick dinners. You can read more about the benefits of high-protein meals at healthline.com.

You May Like: How Many Grams Of Protein Needed Daily

Mustard Baked Chicken Tenders

Mustard Baked Chicken Tenders combines two favorite flavors, honey, and mustard. So healthy, tasty, and easy to make a recipe that you can feel good enjoying on a regular basis. This is one of the best crispy high protein foods that can also go as a high protein dinner.Calories: 412kcal and Fat: 1g

Read Also: How Many Carbs In Olives

High Protein Low Carb Avocado Chicken Salad With Egg

I, get it, this is a very basic recipe, but its really good. And if you boil some eggs and prep the chicken breast, youre going to make this in no time for lunch or even dinner. Ingredients include: chicken, eggs, avocado, spinach, tomatoes, cucumbers, olives. Recipe here.

• Ready in: 10 minutes | Servings: 1
• Kcal: 635 | Protein: 44g | Carbs: 22g | Fiber: 12g | Fat: 43g

Recommended Reading: High Fiber High Protein Foods

High Protein Low Carb Garlic Squid

Or calamari, still dont know the difference and whether theres a difference or not. What I do know is: this is delicious, its ready in 15 minutes and you need to try it. Ingredients include calamari, garlic, tomato paste, olives and Parmesan cheese. Recipe here.

• Ready in: 15 minutes | Servings: 1
• Kcal: 610 | Protein: 49g | Carbs: 22g | Fiber: 4g | Fat: 36g

The ingredients for this simple and quick low-carb dinner include shrimp, broccoli, garlic and cream cheese. Recipe here.

• Ready in: 15 minutes | Servings: 2
• Kcal: 381 | Protein: 26g | Carbs: 16g | Fiber: 4g | Fat: 25g

Buffalo Chicken Cauliflower Casserole

If youre on a keto diet and want to increase your protein intake, this dish is for you. It contains a whopping 43 grams of protein and only 6 grams of net carbs.

This dish is spicy, cheesy, goodness, and youll only need 5 ingredients. Thats cooked chicken, cauliflower rice, buffalo sauce, cream cheese, and cheddar cheese.

Go for this buffalo sauce to avoid unnecessary sugar!

Now, you can make your own cauliflower rice, but for extra convenience, I recommend this cauliflower rice. At only 35 calories per serving, its perfect if youre trying to watch your calories.

Per Serving:

You May Like: Shea Moisture Hydrate And Repair Protein Power Treatment

Salmon & Quinoa Buddha Bowl

This salmon and quinoa bowl is packed with protein and it has tons of different veggies in it as well, which makes it an amazing meal.

547 calories

• 4 oz Salmon fillet – 200 calories

• ½ Avocado, small – 116.5 calories

• ½ cup Carrots, shredded or julienned – 22.5 calories

• ½ Cucumber, medium – 21 calories

• 1 cup Cabbage, shredded – 22 calories

• ½ cup Quinoa, cooked – 111 calories

• 1 Seaweed snacks, single serving pack – 30 calories

• 1 Tbsp Sesame seeds – 18 calories

• 2 Tbsp Red wine vinegar – 6 calories

Instructions

What Is A High Protein Diet

Protein is an essential nutrient for health. It is responsible for several vital functions in the body, including hormones, enzymes, and cell repair and maintenance. High-protein diets encourage eating more protein and fewer carbohydrates and fat to boost weight loss, improve energy, and enhance athletic performance.

Diets high in protein help decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass. However, when it comes to diets, one size doesn’t fit all, and what works for one person may not work for another.

Also Check: Gold Standard Whey Protein Nutrition Facts

Not All Carbs Are Created Equal

Carbs come in different forms.

Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.

People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.

However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.

Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.

Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.

Healthy Shrimp Meal Prep

One thing I love about shrimp is that they are so delicious. Also, super easy and quick to prepare.

But did you know that they are also extremely nutritious? One ounce of cooked shrimp provides 36% of your daily protein needs, making them a perfect post-workout meal.

To make this recipe, we cook the shrimp in a skillet. I recommend this high-quality cast iron skillet because it contains no synthetic coating or chemicals. Who wants to ruin their healthy meals with toxic chemicals?

We finish off cooking the shrimp by placing it in a sauce that is the perfect blend of sweet and spicy. The sauce calls for raw honey, so if you dont already have some, heres a good quality raw honey.

This recipe calls for rice, but if youre looking for a lower calorie option, feel free to swap it with cauliflower rice.

Its a great low carb substitute for regular rice. Check out this honey garlic chicken meal prep for more sweet flavors.

Per Serving:

Also Check: How Long Does Whey Protein Last

Asian Inspired Chicken Stir Fry

403 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Zucchini, medium – 33 calories

• 1 Bell pepper, red – 37 calories

• 1 Tbsp Tomatoes, sun-dried – 17 calories

• cup Peanuts – 96 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 2 Tbsp Soy Ginger sauce – 30 calories

Instructions

What Is Wrong With High

It is possible that high-protein diets contain a lot of carbs, which may not provide enough nutrients or fiber. It can lead to problems such as headaches, constipation, and bad breath. The majority of red meats, processed meats, and other foods in high-protein diets contain a lot of saturated fat. These foods can raise your risk of heart disease.

Kidney stones are more likely to occur as a result of an acidic diet, as well as an inadequate amount of alkaline foods. In the study, urinary ucatirate, an anti-kidney stone medication, fell by nearly 25%. When ketone bodies in the body accumulate in the blood, they cause ketosis. During the carbohydrate-restricted diet phase, the bodys chronic acid load increased by 40 milliequivalents per day, rising to 116 mEq per day. In chronic acid loads, osteoclasts, the cells that carry out bone resorption, are stimulated and osteoblasts, bone-forming cells, are disrupted. Researchers are studying the causes and effects of kidney stones and bone loss.

Also Check: Fit Whey Protein Womens Best

Garlic Shrimp In Tomato Sauce

This is one of the recipes I make regularly since probably 6+ years! Its only 5 ingredients: tomatoes, garlic, shrimp, dill and olive oil , its packed with protein and super delicious. Make sure to use ripe and juicy tomatoes, or use tomato sauce if you dont have fresh tomatoes. Recipe here.

• Ready in: 15 minutes | Servings: 2
• Kcal: 445 | Protein: 54g | Carbs: 16g | Fiber: 3g | Fat: 18g

These delicious meal prep bowls with Greek meatballs, garlic sauce and tomato cucumber salad take a bit more effort and time, but if you make the meatballs ahead, everything else seriously takes 10 minutes max. Recipe here.

• Ready in: 40 minutes | Servings: 4
• Kcal: 532 | Protein: 39g | Carbs: 12g | Fiber: 3g | Fat: 37g

This is a super tasty, quick and easy low carb dinner recipe that youll just want to make again and again and again. Ingredients include: chicken breast, cabbage, garlic, tamari sauce and carrots. Recipe here.

• Ready in: 20 minutes | Servings: 2
• Kcal: 474 | Protein: 43g | Carbs: 25g | Fiber: 9g | Fat: 24g

Parmesan Crusted Pork Chops

Chicken is good and all. But sometimes, you need a change.

These pork chops are off-the-charts amazing. They are juicy and tender on the inside and crispy on the outside, and best of all, theyll help to keep your carb intake low.

And theyre crusted in Parmesan cheese and crushed pork rinds. So, theyre full of flavoryoull definitely want these on your weekly rotation.

Besides making a good breading, pork rinds are perfect for snacking on too. Theyre low carb and they contain lots of protein too.

So, theyre quite filling. Feel free to get some here.

These pork chops are filling just the way they are and only have 5 grams of carbs. But for extra nutrition, you can serve them with a simple arugula salad.

Per Serving:

Recommended Reading: High Fat No Protein Foods

How To Find The Best Quality Proteins For You

Protein is essential for our bodies. Being thoughtful about which proteins you choose to include in your diet can help you optimize your health and fitness goals.

With an endless array of food companies advertising the impressive protein content and health benefits of their products to appeal to consumers, learning who can be trusted and which products are actually worth your dollars can feel like a challenge.

Just because something contains protein does not mean it’s good for you. And just because a food label is advertising a good source of protein doesnt necessarily mean it is.

Legally, any food that contains at least 10 grams of protein per serving can be labeled as an excellent source . And a good source would contain 5 grams or more.

But this advertising law does not consider the other nutrients or total calories of the food, which give you a much more well rounded picture of whether or not this item is worth its salt.

So when it comes to finding the best proteins on the market youll want to consider the following:

Heres your go-to guide for finding the most balanced options.

The Good Kitchen Frozen Meals

The Good Kitchen offers a variety of frozen, ready-to-heat meals that provide protein and nutritious ingredients.

These meals come in a variety of flavors, all of which are high in protein. For example, the Chili Lime Chicken provides 30 grams of protein, the Fennel Shrimp has 35 grams, and the Beef Taco Bowl has 39 grams.

When youre craving a quick but satisfying lunch, try out True Primal soups.

Their paleo-friendly, organic soups contain whole food ingredients that are high in protein.

Their Roasted Chicken Soup contains 26 grams of protein per serving from high protein ingredients like chicken bone broth and chicken breast.

Recommended Reading: How Does Protein Synthesis Work

How To Prepare A High Protein Diet & Tips

Any nutritious diet for weight loss or wellness should include a balance of the three macronutrients : fat, carbohydrate, and protein. A high-protein diet contains at least 20% of calories from protein. The amount of protein you should eat depends on a few factors, including age, sex, body size, and activity level.

General guidelines advise getting 1035% of your total calories from protein. Active adults may require 1.21.7 grams per kilogram of body weight per day. This equates to 82116 grams for a person weighing 150 pounds. The official recommended daily allowance for healthy adults is a minimum of 0.8 g/kg/day, which equates to 54 grams of protein for a person who weighs 150 pounds.

If you use a calorie tracking app or website to count calories, it’s easy to check your daily protein intake. Many people on a high-protein diet use apps to track their macronutrient intake to ensure they get the correct ratios of protein to carbohydrate and fat.

A typical starting ratio for a high-protein diet is 30% of calories from protein, 30% of calories from fat, and 40% from carbohydrates. But a starting ratio is just thata starting point. Many proponents of high-protein diets find they do better with a little more or a little less of a macronutrient, which means you can adjust your macros as needed while maintaining a high-protein approach.

Following a high-protein diet typically requires: