High Protein Low Fat Meals


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How Do You Stay Energized On A Low Carb Diet

SUPER Easy High Protein Low Calorie Meal Prep **FAT LOSS**

A: The best snacks for a low carb diet are unprocessed foods that can give you quick energy and also keep you filled. Some examples are: nuts, an avocado, turkey and cheese, organic jerky, homemade trail mix, and fibrous veggies.

How can I increase my protein intake without carbs?

What food is protein only?

Meat, Poultry and Fish

Varieties with little to no fat, such as skinless chicken breast, deli style turkey breast or canned light tuna, are strictly protein foods. Generally, a 3-ounce portion of meat, poultry or fish contains approximately 21 grams of protein and 0 grams of carbohydrate.

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Swordfish W/ Roasted Beets On Top A Parsnip Puree

The Perfect Date Night Dinner! Swordfish with Roasted Beets and Parsnip Puree Are you looking for a recipe that will knock the socks off you significant other or your friends? This Swordfish with Roasted Beets on top of Parsnip Puree will do just that. Not only is it absolutely beautiful, but it tastes amazing. Your

Too Much Protein Will Lead To Rabbit Starvation

Healthy people can metabolise up to 3.5 g/kg protein daily and digest up to 4.3g/kg daily. This makes sense in an evolutionary context when there wouldnt have been a regular supply of food, but we would have needed to be able to use the food when we came across a big hunt after a long famine.

Theoretical research suggests there is no upper limit to protein intake to the point it is dangerous. However, the practical upper limit seems to be around 50% of calories.

If you force extreme protein levels, you get thirsty and pee out the excess protein.

Growing children or active people tend to crave higher levels of protein to build and repair their muscles .

If youre obese and eat only lean protein, you will use body fat for fuel.

If you are very lean and eat nothing but very lean protein, satiety will kick in and you will not have enough body fat to burn. This is dangerous. However, most people avoiding excess protein tend to have plenty of body fat to use for fuel for a while before rabbit starvation ensues.

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Easy Crispy Air Fryer Tempeh

Protein: 19gCalories: 260kcal Ready in: 17 minutesRecipe by:VeganPunksBonus: marinate this first before airfrying!

Crispy Air Fryer Tempeh only needs three ingredients and takes 15 minutes to make! Its perfect for adding extra protein to stir-fries and curries. With both oil-free and low-oil options, this air-fried tempeh will really hit the spot!

Benefits Of High Protein Low Carb Diet Or Meals

Recipes Healthy Hi Protein Lo Fat

Protein-rich foods along with a minimal amount of carbs in the foods we eat help in maintaining balanced sugar levels reduce the risk of heart issues. It also helps in better digestion and aids in better weight loss management without gaining weight.

The foods should be a mix of both and having only high protein food without including carbs can make a person dizzy, tired, lose energy which can lead to other health issues.

Therefore, always try to have and include both proteins and fewer carbs to lose weight.

Always remember to have a balanced diet to lead a healthy lifestyle. Never try having just a high protein diet or just having a low carb diet. Making recipes that contain all nutrients is the better way of leading a healthy lifestyle.

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Chicken Burrito Skillet Recipe

I dont know about you but I cant get enough Mexican food. However when I make it at home Im always trying to find ways to make it a tiny bit healthier. Like this Chicken Burrito Skillet Recipe, removing the tortilla and the rice reduces the amount of carbs creating a high protein meal. Additionally,

Eat More Fish And Shellfish

Which types are best? Since nearly all seafood is high in protein yet low in fat and carbs, the choice is up to you.

However, if you want to maximize protein per calorie, shrimp, crab, and lobster are your best shellfish options. Indeed, more than 85% of their calories come from protein. Whitefish halibut, flounder, and tilapia, among others also have impressive protein percentages of around 80% or more.

Even fatty fish like salmon and sardines provide more protein and less fat than many types of meat. If possible, go for wild-caught salmon, which contains far less fat than farmed salmon.

Although seafood can be pricey, canned fish and shellfish are economical and convenient. As a bonus, all canned salmon is wild-caught rather than farmed.

Bottom line? Select seafood based on personal preference, availability, and your budget. The only types to avoid or strictly limit are fish very high in mercury, such as King mackerel, bigeye tuna, swordfish, and shark.

If you like, add your favorite herbs, some Greek yogurt, or a squeeze of lemon to enhance flavor. Adding a small amount of mayonnaise or a vinaigrette to canned tuna can improve taste and reduce dryness.

Also, be sure to try our delicious high-protein seafood recipes:

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How Much Protein Do You Really Need

It seems that all gym-goers, weight-watchers and generally the more fitness conscious people are always worried about how much protein theyâre consuming. Rightly so, as considering protein is the one important macronutrient that helps the body repair tissue and build muscle.

So, when it comes to protein intake, how much is enough? How much protein do you need per serving specifically to follow a diet thatâs perfect for weight loss? Itâs generally recommended to keep your daily protein intake around 0.8 grams/kg of body weight. If you want to thrive, you need a bit more than that, though.

The typical suggestion of one gram of protein per pound of bodyweight is close to correct. You can, however, increase your protein intake to as much as two grams per pound. If youâre attempting to lose weight, it may be advisable to consume more rather than less than the required amount to preserve muscle mass.

Low Fat Pesto Spaghetti Squash

3 High Protein Low Fat Meals

Love some Italian eats? This is for you.

Now, your traditional pesto is yummy but full of fat. Just one tablespoon provides 9 grams of fat.

This low-fat pesto spaghetti squash is cheesy and creamy. And one serving provides less than 1.5 grams of fat.

The key to it being so low fat is that it doesnt contain any oil. Instead, you use soft tofu to add a creamy texture, as well as protein.

It also doesnt contain any cheese. To get the cheesy taste, you use fortified nutritional yeast, which adds extra protein as well as vitamin B12.

It is extremely important if youre on a plant-based/vegan diet. If you need to stock up on some, you can get some here.

Not a fan of spaghetti squash? Not a problem. The pesto also works great on pasta and salads. Buon appetito!

Per Serving:

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Quick & Easy High Protein Meal Preps

As a former teacher, August coming around always brought with it a ton of anxiety!

And a return to meal prepping my lunches.

So whether youre a teacher going back to work, someone who never left the office or a student yourself, give some of these high protein meal prep recipes a try!

Why high protein you ask?

Meals higher in protein are more physically satisfying & will keep you full for longer! Everyone can benefit from higher protein diets, not just people looking to build muscle.

Without further ado, heres the list:

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What Are Complex Carbohydrates

Starches and fibre foods are complex carbs that can take a longer time to break down and keep us full and maintain the levels of sugar in a body.

Starches such as sweet potatoes, oats, brown rice, whole wheat, chickpeas, black beans are healthy carbs. They take a long time to break down and help maintain body weight in a healthy manner.

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Fibre is also a type of complex carb that does not break down and aids in proper digestion. Therefore, having these kinds of carbohydrates such as fibre rich foods helps in good digestion.

They also give energy as well as do not put on weight but having only fibre rich food is not digested quickly and cause lower blood sugars immediately.

Therefore, having carbs is essential but always try to include good carbs and not sugary foods to avoid weight gain. Do not confuse yourself and try to limit your intake of carbohydrates with a balanced diet.

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Delicious High Protein Meal Prep Recipes

Home » Meal Prep » 21 Delicious High Protein Meal Prep Recipes

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If youre trying to get more protein in your diet, meal prepping will help you do that easier. These high-protein meal prep recipes are nutritious, high in protein, and full of beautiful flavors.

Do you hit the gym quite a bit? Whether youre exercising to lose weight, or exercising to gain some muscle, its very important to increase your protein intake.

When you exercise, you put a lot of stress on your muscles. So, in order to recover, your muscles need tons of protein. Youll also need more protein if youre looking to bulk up.

If youre trying to lose weight, adding more protein to your diet can even reduce your food cravings. Thus, make you end up eating less throughout the day.

However, after hitting the gym, who has the time or energy to prepare meals? You simply want to grab something, heat it, and chow it down.

Here is where having high-protein meal prep ideas comes in handy. Today, Im sharing 21 high-protein meal prep recipes. All these meals are high in protein and will stay good for a number of days.

To pack them up youll need to stock up on your meal prep containers if youre running low. Here are some good quality meal prep glass containers that I recommend.

You can always get BPA-free plastic containers like these ones here. However, glass ones tend to keep the food fresh for longer.

Mustard Baked Chicken Tenders

21 Easy High Protein Low

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

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Get Plenty Of Protein At Breakfast

Breakfast on a typical low-fat, high-protein diet supplying 1,700 calories daily could consist of 8 ounces of milk, 1/2 cup of fresh sliced fruit, and a ham and cheese egg scramble prepared from 1 cup of egg substitute and 1 ounce each of ham and cheese. Another option could be a smoothie of 1 cup of fresh fruit, 1 cup of milk and 1/3 cup of silken tofu paired with toast. Choose nonfat milk and reduced-fat cheese. If you use whole eggs instead of egg substitute, remove some of the yolks and limit yourself to four whole eggs weekly. Ham can be high in sodium, so look for a low-sodium brand or substitute lean ground turkey or tofu.

Slow Cooker Butter Chicken

If youre getting tired of eating chicken, spice things up by trying this Slow Cooker Butter Chicken. It takes only 15 minutes of prep time.

So, youll have more free time to do the things that matter- like spending time with your loved ones. To make this chicken, simply combine all the ingredients.

Then, place in your slow-cooker and let it cook for 5 hours.

If you plan on staying home while the chicken is cooking, be prepared to hear your stomach growl. The smell of butter chicken wafting through the air is so plain hard to resist.

What makes this easy, yet flavourful dish authentic are the spices. We use ground coriander, cumin, tandoori masala, and of course garam masala. Heres some salt-free garam masala that I recommend.

This dish goes great served on rice, or my favorite- naan bread! If youre up for a challenge and want to make your own naan bread, get this iron griddle!

Per Serving:

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Cons Of High Protein Diet

Protein-rich foods contain unhealthy fats that can lead to heart problems, bone issues. For example, meat is high in protein but intake of high proteins such as meat can have a large number of fats leading to raising levels of cholesterol.

Always choose healthy foods with good protein and fibre in them.

Easy Greek Chicken One Skillet Meal

High protein low fat vegan meal for weight loss/ starch solution

Satisfy your craving for greek food with this easy Greek Chicken One Skillet meal! If you can tell I love making one-pan/skillet meals, typically these recipes are very easy, but even better, lead to easy cleanup! Ingredients needed to Make this Greek Chicken One Skillet Meal: 18 oz Boneless, Skinless, Chicken Thighs, 1 tsp Garlic Powder 1 tsp Black Pepper

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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

Beans Peas And Lentils

Dry beans, peas, and lentils, also called pulses, are a subgroup of legumes. They average 8 grams of protein per 1/2-cup cooked serving and are low in fat and high in fiber .

The high fiber and protein content in pulses helps make them more filling. Whats more, the fiber may help lower your blood cholesterol if you eat pulses regularly .

In a review of 26 studies in 1,037 people, eating an average of 2/3 cup of cooked pulses daily for at least 3 weeks resulted in about a 7 mg/dL reduction in LDL cholesterol compared with control diets. That equaled an almost 5% reduction in LDL over time .

Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains and nuts, you can fill in those gaps (

You can remove the skin either before or after cooking the fat savings are virtually the same either way. Typically, poultry cooked with the skin intact is moister .


White meat chicken and turkey, particularly the breasts, are rich in protein and low in fat if you remove the skin either before or after cooking.

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Lean Turkey Or Chicken Tetrazzini

Some days are so stressful that you just want to chow on some comfort food. After all, comfort food is so comforting.

But comfort food is often packed with fat and calories. And theres nothing comforting about that.

This turkey tetrazzini is creamy, cheesy, and packed with tender morsels of turkey/chicken breast. And it wont expand your waistline.

The key to it being low in fat is that you use evaporated skim milk instead of butter and cream for your sauce.

You also use reduced-fat cheese instead of regular cheese.

This dish is a meal in itself. But if you like, you can serve some steamed broccoli on the side.

Per Serving:

Thursday 7th of January 2021

Hi Melodie,nice! I hope you enjoy them 🙂

Garlic Shrimp And Tomato Rice

21 High Protein Low Fat Recipes You Need To Try!

This Garlic Shrimp and Tomato Rice recipe is a quick and easy weeknight dinner that will knock your socks off! The peppery flavor of the jasmine rice, combined with the tart and tangy from the tomatoes, finished with the garlic shrimp will melt in your mouth and leave you feeling totally satisfied! Ingredients to make

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Meal Prep High Protein Chicken Salad

Do you love chicken salad but want to skip all the fat? Then be sure to try this chicken salad.

It tastes just as good as traditional chicken salad. However, it is healthier for you too.

Thats because youre using Greek yogurt instead of mayonnaise. This ramps up the protein and lowers the calories.

The addition of red grapes adds a yummy sweetness. Meanwhile, the green bell peppers add crunchiness.

And its just as easy to make this chicken salad. All it takes is 10 minutes, and youre good to go.

Per Serving:

Low Carb Pesto Chicken Cauliflower Rice

You need to make this, if you have some leftover chicken in your fridge. This is very much a leftover recipe, which means: I take out everything I have in my fridge by the end of the week and make it into a meal. Its seriously, so good that it deserves its little corner on the internet. Ingredients include: cauliflower, shredded chicken, pesto, garlic. Recipe here.

  • Ready in: 15 minutes | Servings: 2
  • Kcal: 488 | Protein: 35g | Carbs: 19g | Fiber: 4g | Fat: 32g

This healthy ground beef recipe is spicy and super tasty, perfect dinner for weeknights. Ingredients include cabbage, ground beef, tamari sauce and garlic. Recipe here.

  • Ready in: 20 minutes | Servings: 3
  • Kcal: 357 | Protein: 26g | Carbs: 11g | Fiber: 3g | Fat: 24g

These meatballs are so easy to make and so good! Serve them with some cauliflower rice, zoodles or a salad for a tasty low carb dinner that is packed with protein. Recipe here.

  • Ready in: 20 minutes | Servings: 2
  • Kcal: 328 | Protein: 30g | Carbs: 2g | Fiber: 0g | Fat: 22g

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