Low Carb Low Fat High Protein


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Low Fat High Protein Taco Soup

Why Low Carb High Protein Diets Work For Weight Loss

Looking for a healthy alternative to Taco Tuesday? This is it.

Now, one beef taco can contain as much as 9.0 grams of fat. And goodness knows, you cant stop at just one, right?

This taco soup has all the flavors of a taco, without all the fat. It has nicely browned meat, chili beans, corn, and kidney beans.

The green chiles add a nice heat, while the tomato sauce adds some tang. Meanwhile, the fire-roasted tomatoes add smokiness.

The key to keeping it low fat yet high in protein is the meat. Instead of ground beef, you use ground turkey breast, which drastically cuts down the fat.

This dish is a meal in itself, but if you miss the cheese, just sprinkle some on top. Just make sure that its low-fat cheese.

Per Serving:

Easy Vegan Sweet Potato Chili

Eating healthy doesnt have to be expensive. And this recipe proves it.

One serving of this vegan chili comes out to less $1.50 per serving. Thats about the cost of one cup of coffee.

This chili is hearty, chunky, and filled with deliciousness. And it doesnt skimp on nutrition either.

One serving provides 18 grams of protein. It also provides 18 grams of fiber, which is more than 70% of your daily fiber needs.

Its packed with kidney beans, sweet potatoes, and bell peppers. So, it contains lots of vitamins A and C, which are good for your immunity.

What I love about this dish is that it tastes like its been simmering for hours. But it hasnt.

In fact, it takes only 5 minutes to cook. Thats because you use an Instant Pot.

Instant Pots are great for making food quickly, including foods that take longer to cook like dried beans. So, they save you both time and money.

If youd love to spend less time in the kitchen, theres a good price on this Instant Pot here.

Per Serving:

Easy Low Carb High Protein Recipes For Meal Prep

If you are looking for healthy and low carb recipes to lose weight and maintain your diet, here I share easy low carb high protein recipes. These meals are packed with vegetables, meat, and healthy fats that make great options for those who are losing weight and maintain their low-carb diet. These recipes are easy to make with a few simple ingredients and vest for meal prep at lunch or dinner. Lets make it and enjoy it!

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The Flaws In Calories In Calories Out

At an extreme, like my 500 calorie diet, you can lose weight. Its a dumb way to do it, but its possible.

More often, though, people are encouraged to follow a long-term, chronically restricted diet to slowly lose weight.

This is just as bad as my asinine anorexic method. But, probably more frustrating because you live in constant deprivation, but dont see any results from your efforts.

Weve been sold the idea that weight loss and weight gain is just about calories for decades now. It goes something like this:

A pound of fat contains 3500 calories. Therefore, to lose a pound per week of body fat, you just need to eat 500 calories per day fewer than you burn.

In business, this is called spreadsheet math. Spreadsheet math doesnt account for any variables outside of the simple formula put into the spreadsheet. Just as businesses dont grow according to numbers put into a spreadsheet, you dont lose weight according to formulas either.

The calories in, calories out equation doesnt account for the following:

Thats not a full list of why counting and measuring calories doesnt work for weight management, but its a good start.

Easy Keto Lemon Garlic


Are you looking for a high protein dish that is also low in fat? Then, this dish is for you!

Tilapia is a great source of protein and is also low in fat. But, it can also get quite bland as a result of it being low in fat.

This dish is definitely not bland. The tilapia is nice and flaky and the salad is sure to transport you to Greece. Cooking the fish in grass-fed butter adds some much-needed fat.

Youll be glad to know it contains only 0.2 grams of carbs. Now, that is my kind of dish!

Per Serving:

Monday 12th of April 2021

Have fun 🙂

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What Is A 1200 Calorie High Protein Low Carb Diet

Before defining what a 1200 calorie high protein low carb diet is, you must first realize that there are numerous options and variations of low carb high protein diets out there. Common examples include the Atkins diet, Protein Power, SugarBusters, and many more.

In this case, however, a 1200 calorie high protein low carb diet simply means an eating plan that restricts your calorie intake to 1200 a day. It also requires you to consume meals that are relatively high in protein, have moderate/adequate amounts of fats, and have very little carbohydrates.

How does the 1200 calorie high protein low carb diet work?

Generally, the average woman and man needs about 2000 to 2500 calories, respectively, to maintain their weight. This number may increase or decrease depending on age, lifestyle, and level of fitness. When you consume just 1200 calories a day, you are putting yourself on a calorie deficit, which makes it that much more likely for you to lose weight.

On the other hand, a high protein low carb diet means that your carbohydrates intake is quite restricted. With no carbs to be transformed into glucose to use as energy, the body uses fat storage, which it uses as fuel. This, in turn, puts your body in ketosis state where your body starts using ketones as an energy source, causing more weight loss.

Protein Foods List For Weight Loss

The list of great high-protein, low-carb food sources goes on. Lets break it down by common 8fit meal plans standard, vegetarian and vegan . First up, the standard, omnivore diet.

These sources of protein are great to incorporate into your diet if you want to lose weight, but also work for weight management and weight or muscle gain:

  • Beef: A 4-ounce strip steak has about 25 g of protein. Opt for organic, grass-fed beef its accessible to you because its naturally leaner and free of hormones.

  • Pork: The same 4-ounce serving of pork has about 24 g of protein and fewer calories than beef. The best cut of pork is lean, pork tenderloin.

  • Chicken: Perfect the cook on your chicken breast and youll have a go-to high-protein dish for life. A 3-ounce piece of lean chicken breast has about 25 g of protein.

  • Turkey: Turkey is a versatile animal-based protein that is high in omega-3 fats. Skip the deli counter and grab unprocessed turkey breast instead. Youll get 16 g of protein in a 4-ounce ground turkey burger .

Eggs: This inexpensive, high-protein food is high in nutrients but relatively low in calories. One large egg contains about 6 g of protein.

Salmon: Fish like salmon is a great source of healthy omega-3 fatty acids. A 3-ounce serving has about 17 g of protein. Choose wild, fresh salmon if possible.

Halibut: Like salmon, go for wild halibut if its accessible to you. It has just about the same amount of protein as salmon , but fewer calories.

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Calorie High Protein Low Carb Diet

Have you heard about the 1200 calorie high protein low-carb diet? Are you wondering if this is the best diet to help you achieve the body of your dreams? You are not alone. When it comes to weight loss and trying to shed the excess pounds, the options on what you can do to help you achieve this can seem endless. After all, there is not one diet option that seems to work the same for everyone. Read on to find out if this meal plan could be perfect for you and your goals.

A Mediterranean Keto Diet May Be A Heart

Meal Prep – High Protein Low Carb Meals

How It Works Think of Mediterranean keto as a combination of two popular approaches to eating: sticking to standard keto macro amounts, while emphasizing Mediterranean diet elements like fatty fish and olive oil. The main emphasis is on the quality of fats youll be eating, says Madeline McDonough, RDN, who is based in Boston. Unlike the standard keto diet, which doesnt specify which fats to prioritize, Mediterranean keto diets emphasize options like monounsaturated fatty acids, which may help lower LDL cholesterol, and omega-3s that are anti-inflammatory, she says.

Who It’s Best For This is for those who want a flexible approach to healthy eating that is sustainable long term, notes McDonough, and who want more emphasis on Mediterranean elements like nonprocessed food and high nutrient density. If youre a huge fan of salmon and sardines, this may be your favorite keto choice.

Risks to Note The standard Mediterranean diet which is not keto, thanks to its amount of whole grains and fruits has many elements that are worth shuttling into a keto plan, so the risks are minimal, says McDonough. If you want to get truly Mediterranean, incorporate social time into your meals, rest after eating, and get regular physical activity.

RELATED: A Complete Mediterranean Diet and 14-Day Meal Plan

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Biena Baked Chickpea Puffs Aged White Cheddar

Protein: 7g

Carbohydrate: 11g

These new baked puffs offer 7 grams of plant protein and 11 grams carbohydrate per serving. “They are my favorite high-protein snack when I need something crunchy and salty on long afternoons working,” says Katie Andrews, M.S., RD, of Wellness by Katie. The puffs are made with chickpea flour for a boost of protein and fiber.

Protein: 24g

Carbohydrate: 11g

Surprisingly high in protein , cottage cheese also gives you healthy amounts of calcium. “I like to add fresh salsa from the refrigerated section of the grocery store to the top of my cottage cheese. That’s my kind of snack,” says Tiffany Davis, chef and co-owner of Nourish Foods Co.

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

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Biena Roasted Chickpeas Snacks

Protein: 5-6g

Carbohydrate: 16-20g

“This is my favorite brand for both the story and the product ,” says Andrews. “Last year they collaborated with the Girl Scouts for Thin Mints Chickpea Snacksmy kids still talk about those.” Each serving has 5 to 6 grams protein and 6 grams fibertwo nutrients that’ll keep you feeling fuller, longer. Carbs range from 16 grams to 20 per serving.

Is All That Protein Necessary

High Protein Low Carb Diet for Weight Loss

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.

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Almost Zero Carb Snack Options

This list will expand your snack options without net carb intake climbing too high. Just make sure you eat them in moderation or else the carbs and calories will accumulate quickly.

If you are looking for keto-friendly condiments and dressings in the grocery store, make sure you read the nutrition facts and ingredients label carefully. You will find that most of these products have sugars and carbs in them.

What Is A Low

Most people consume a diet that’s primarily made up of carbohydrates. According to the Mayo Clinic, the average diet is typically composed of between 45 and 65 percent of its calories from carbohydrates. This is the equivalent of between 225 and 325 grams of carbohydrates per day for someone following a 2,000-calorie diet.

The rest of your calorie intake may be a bit more varied. According to a February 2019 study published in the journal Nutrients, a person eating a traditional Western diet may consume from 10 to 35 percent of calories from protein, while between 20 and 35 percent of calories may come from fat.

In contrast, a low-carb diet is essentially the opposite of a traditional Western diet. A low-carb diet involves restricting carbohydrate consumption. Instead, fat serves as the primary energy source.

Most low-carb diets simply restrict carbohydrate intake. They focus on net carb consumption rather than general carbohydrate consumption. Net carb consumption subtracts any carbohydrates that come from dietary fiber or sugar alcohols before taking the total number of carbs into account.

A ketogenic diet is a very low-carbohydrate diet that drastically restricts carbohydrate intake with the goal of putting the body in a metabolic state called ketosis. This is a state where fat provides most of the body’s fuel.

Read more:10 Reasons to Not Cut Carbs Completely Out of Your Diet

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Crispy Air Fryer Tofu

Gameday is the perfect time to chill out. And watch your favorite team win.

But the game day can be a minefield of high-fat snacks. Like chicken wings and potato chips.

And as yummy, as they are, theyre not worth blowing your diet.

So, what can you do instead? Make this crispy air fryer tofu.

These tofu bites are addictive. Theyre crunchy on the outside and tender on the inside, and taste delicious.

The soy sauce adds umami, while the Sriracha sauce adds a nice heat. If you dont like it spicy, just omit the Sriracha sauce theyll still taste yummy.

The key to these bites being so low in fat is that you use an air fryer. If youre following a low-fat diet, having an air fryer is a game-changer.

More About High Protein Low Carb Breakfast Food

Low Fat, Low Carb, High Protein Food Shop. Diet for Fat Loss.


  • Meat Lovers’ Breakfast Pizza. This keto-friendly breakfast is filled with satiating protein from eggs and your favorite breakfast meats. Image Credit: That Low Carb Life.
  • Kale and Chorizo Frittata. Whip up this baked egg dish with just six simple ingredients that you likely already have on hand. Image Credit: Budget Bytes.
  • Matchaccino Yogurt Shake. Enjoy this energizing meal replacement shake for just 136 calories. Image Credit: Jackie Newgent/LIVESTRONG.com. 25 grams of protein
  • Sunny-Side-Up Breakfast Sausage. Why opt for store-bought breakfast sausage when you can make a homemade version, free of fillers, in less than 15 minutes?
  • Loaded Scrambled Eggs. The best part about this recipe is how customizable it is you can truly tailor it to meet your dietary needs. Image Credit: Easy Chicken Recipes.
  • Sweet Potato and Sausage Breakfast Casserole. Dump these ingredients in your slow cooker the night before and wake up to a filling and hearty casserole come morning.

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Keto Chicken Alfredo Casserole

Keto Chicken Alfredo Casserole is the perfect keto dinner you can quickly make for your whole family. It is an easy, cheesy meal packed full of chicken, cheese, and cauliflower containing only 6 grams of carbs. This recipe is another version of the classic Italian favorite. Its super delicious and will satisfy your need to maintain a healthy diet. Also, this recipe is one of my favorite low-carb high protein recipes that you will love too.

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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.

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