Low Carb Burrito Zucchini Boats
Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.
Related: Macro-friendly Meal Prep Recipes
Tofu And Broccoli Salad
One of the difficulties in low-carb diets is that things can tend to be meat-focused. To mix it up, heres a veggie-forward salad. The tofu and nuts add protein, while the crunch and flavor of the veggies keep it refreshing. This salad holds up well after its been dressed, so definitely make extra and pack leftovers for lunch.
Crustless Cheddar And Spinach Quiche
Quiche is a delicious egg-based dish hailing from France.
Firstly, quiche uses pastry to house an egg and milk/cream mix that contains meats and/or vegetables.
Although eggs and cheese are protein-rich, the pastry means quiche doesnt fit the definition of a high protein, low carb food.
However, there is a simple way to change this make a crustless quiche.
A crustless quiche contains eggs, milk/cream, and meat and veggies. It is very nutritious and offers a wide range of vitamins and minerals.
This particular quiche features cheddar cheese, spinach, and mushrooms.
To make the crustless quiche, follow these instructions
- Firstly, add 8 eggs to 200 ml of heavy cream in an oven dish.
- Second, beat the mixture until it has a smooth consistency.
- After this, add 70 grams of grated cheese, 3 oz of raw spinach, 3 oz of mushrooms, and your desired amount of salt and pepper.
- Next, cover the top of the dish with 30 grams more grated cheese.
- Put it in the oven for around 25-30 minutes at 350°F until the top starts to brown.
This quiche is enough to serve 2-4 people, depending on how hungry they are!
Also Check: Gluten Free Dairy Free Protein Bar
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
Why Combine Protein And Carbs
Combining protein and carbs on your plate not only provides you with the majority of the nutrition your body needs, but its also very filling. In combination, micronutrients from both food groups assist our bodies in utilizing the nutrients consumed.
So, these are 33 of my favorite go-to combos for balancing carbs and proteins for a meal! Bonus if you can add some veggies for extra bulk without making a big dent in your macro nutrient profile.
Also Check: Traces Of Protein In Urine
Almost Zero Carb Fruits And Vegetables
Leafy greens and cruciferous vegetables are your best option in this category. They are packed with vitamins, minerals, and fiber and wont cause your net carb intake to climb substantially.
To give you a better idea of what the almost zero plant foods are, here is a list of ketogenic fruits and vegetables with the lowest net carb counts :
- Broccoli Raab
- Bamboo Shoots
Stick with the lowest net carb fruits and vegetables on this list to help you meet your fiber, vitamin, and mineral needs without worrying about going over your daily net carb limit.
For more info on keto-friendly fruits check out this article: Best Low-Carb Fruits .
Avocado On Tofu Toast
Looking for a brunch-worthy low-carb vegan recipe? This recipe uses layers of creamy smashed avocado or simple sliced avocado on top of crispy tofu toast, making it low in carbohydrates but teeming with protein and essential fats. Its a little more fiddly than the recipes above, but its still well worth it for a weekend breakfast special!
How to make it: Slice a block of drained and pressed firm tofu into thin 1-inch toast-shaped slices. Brush them with a little olive oil, season with salt and pepper and bake at 180°c for around 30 minutes or until crispy, turning halfway. Top the slices with mashed and seasoned avocado , drizzle with lemon juice and dig in. Alternatively, just slice the avocado and load it on top.
You May Like: Premier Protein Shake – Cake Batter Delight
What Is Low Carb High Protein Diet
As the name suggests it is a diet rich in protein but has lesser carbohydrates. These kinds of diet inclusion in daily meal plans help in keeping the body healthy. It also helps in maintaining a healthy heart and keeps diabetes away.
Carbohydrates give instant energy but the major drawback of including a high-carb diet is weight gain. The high carbohydrates such as sugars break down easily.
After breaking they are absorbed by the blood. This causes diabetes that is high blood sugar levels and also has the risk of heart diseases.
Having balanced high protein and low carb meals or no-carb can aid in living a healthy lifestyle. It also helps manage weight in a healthy way.
In simple terms, trying to make recipes or meals that contain fewer carbohydrates and have higher protein content is the best way to have a fit body.
Is All That Protein Necessary
Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.
For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .
Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.
Moreover, high protein, low carb diets arent necessary to promote overall health.
Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.
High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.
When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:
- Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
- Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
- Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
- Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.
Don’t Miss: How To Remove Excess Protein From Body
High Carb High Protein Snacks
High carbohydrate and protein snacks are important to eat in between meals to stabilize energy levels and control cravings. In fact, the Mayo Clinic website recommends eating snacks high in fiber to help you feel satiated for longer periods of time. Fruits are an excellent source of carbohydrates for a snack. Ideally, consume 2 to 4 cups of fruit per day.
Protein-containing snacks include string cheese, yogurt, nuts and seeds. High carbohydrate and protein snack examples include: peanut butter and jelly sandwich trail mix made with dried fruits and nuts whole-grain crackers and low-fat cheese fruit and yogurt.
A high carbohydrate meal would contain 2 to 4 servings of a carbohydrate source. One serving example would be 1 slice of bread 5 whole-grain crackers 1/2 cup of cooked pasta, hot cereal or rice 1 small piece of fruit. Each serving provides anywhere from 15 to 30 g of carbohydrates. A high protein meal would consist of 3 to 6 oz. of lean protein, such as chicken, fish, turkey, beef, bison, eggs and low-fat dairy products.
Each ounce provides approximately 7 g of protein and a high protein meal would total 21 to 42 g of protein. Vegetarian options would be lower in protein and may only yield about 21 g of protein at the most.
Bacon And Avocado Egg Boats
What tastes better than bacon and eggs for breakfast?
Well, avocados certainly add an extra dynamic to the flavor, and they improve the nutrient-density of the meal too.
They may not be the traditional-style bacon and eggs, but they certainly have a lot to offer.
Firstly, these bacon and egg avocado boats are a protein-rich, low-carb breakfast cram-packed with vitamins and minerals.
Fortunately, they are just as tasty as they are healthy, and the combination of ingredients works amazingly well.
If you enjoy bacon and egg sandwiches, then this is a delicious healthier upgrade.
Zero Carb Drinks & Beverages
While you are on the keto diet, make sure you are drinking plenty of fluids, especially when you first start restricting carbs.
To help you increase your fluid intake on keto, here are the best zero carb drinks you can have throughout the day:
- Seltzer water
- Soda water
If you have trouble with the keto flu or headaches from being on keto, you can add liquid electrolytes to any of these drinks without adding any carbs.
You can also increase your fluid intake with diet drinks. However, they may trigger cravings and other side effects that can make keto dieting more difficult:
- Sugar-free and carb-free energy drinks
- Diet drink mixes or drink enhancers with no added sugars
- Diet soda and other diet drinks
If youd like to see more detailed keto drink recommendations, check out our comprehensive guide to keto-friendly drinks & beverages.
Carb Counting Secrets: How To Know What Foods Have The Lowest Net Carb Content
Give a man a fish, and you feed him for a day. teach a man to fish, and you feed him for a lifetime. Lao Tzu
The zero carb and almost zero carb lists serve as the fish, so lets learn how to fish by understanding the process behind calculating net carbs.
First, we need to examine the primary difference between carbs and net carbs. Technically, carbs are a general category of organic compounds that are found in food, consisting of carbon, hydrogen, and oxygen in a specific ratio. Depending on how digestible the carbohydrate is, it will be classified as either a dietary fiber or a net carb.
From a mechanistic level, a net carb is the type of carbohydrate that will be digested and used as the bodys primary fuel source. As our daily net carb intake goes up, our production of ketones goes down.
This is why the keto diet focuses so heavily on limiting net carb intake. By eating too many net carbs, your body simply will not be able to enter and sustain ketosis, which is the hallmark that sets keto dieting apart from other low carb diets.
To calculate how many net carbs are found in a particular food item, lets take a look at a simple U.S. nutrition label:
The two values that you will be focusing on to calculate the net carb content of foods are Total Carbohydrate and Dietary Fiber. Total sugars and added sugars dont matter as much because they only reflect a portion of the total net carbs found in the food.
Total Carbs Fiber = Net Carbs
Also Check: Are Pure Protein Bars Healthy
What Are Simple Carbohydrates
These are basically sugar foods, bread, ice creams, chocolates, rice, some sweet fruits. Everything that contains sugar whether the sugar occurs naturally or added sugars, break quickly in a body causing the sugar levels to rise.
Having no carbohydrates in the diet is also a health risk. They cause blood sugar levels to reduce completely. Therefore, include carbs in the diet but in a healthy manner.
Including a lot of high sugar, foods can cause heart problems too and diabetes.
Foods To Eat On A Low
Just because youre eating a low-carb, high-protein diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for low-carb, high-protein eating is to plan your meals in advance. Keeping a go-to high-protein, low-carb food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.
Don’t Miss: Cookies And Cream Protein Shakes
Sweet Potato And Turkey Breakfast Hash
When youre craving a flavorful, filling paleo breakfast, a breakfast hash can make your morning.
This Sweet Potato and Turkey Breakfast Hash is made with nutritious sweet potatoes, apples, Brussels sprouts, and kale.
Unlike many other paleo-friendly breakfasts, this dish gets most of its 25 grams of protein from ground turkey.
This makes it a great breakfast choice for you if you have an allergy to eggs.
Spinach Stuffed Chicken Breasts
Spinach Stuffed Chicken Breast recipe is super quick to prepare, having a low carb of only 3 grams. The cream cheese and Parmesan add a ton of flavor to this food, making it delicious. You will just require a few ingredients like cream cheese, Parmesan, chopped spinach, a little mayo, and seasonings. Its a snack that you can enjoy with friends and family without maintaining your health.
Suggested: High Protein Vegan Meals
Recommended Reading: Amount Of Protein Per Day
Types Of High Protein Low Carb Diets
Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.
Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.
Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.
In fact, no branded diets are known to conform to this pattern.
If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.
This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.
Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.
As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.
Thus, combining the two diets may give numerous advantages.
Chocolate Chia Protein Pudding
Chia seeds boast a filling combination of protein and fiber .
These tiny seeds take on a gel-like texture when combined with liquid, so you can make a creamy pudding thats delicious any time of day.
A serving of this chocolaty pudding contains an impressive 28 grams of plant-based protein. Plus, it takes only a few minutes to make. Try topping the pudding with some berries for a pop of natural sweetness.
Read Also: Fairlife Protein Shake 18 Pack
High Protein Low Carb Dinner Ideas
On a low carb diet but need to increase your protein intake? These high protein low carb dinners are delicious, full of flavors, and super easy to make.
A low carb diet can work wonders in helping you lose weight fast. But did you know that a low carb diet that is also high in protein can turbocharge your weight loss?
Of all the macros, protein helps you feel full the most. And when you feel full, you are likely to eat less food.
Also, eating more protein can boost your metabolism. The faster your metabolism, the more weight that you lose.
So, today I am sharing 20 high protein low carb dinner ideas that are not only delicious but will speed up your weight loss.
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
Also Check: Member’s Mark Protein Shake