Saturday, February 24, 2024

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High Carb High Protein Meals

Healthy Chicken Fajitas Meal Prep

Meal Prep – High Protein Low Carb Meals

Are you on a budget? Then, youve got to try this healthy, nutritious chicken fajita recipe.

What makes this recipe so budget-friendly is that in addition to chicken breasts, we also use black beans. Black beans are not only cheap, but they are also delicious and nutritious.

For instance, did you know that just one cup of black beans provides 30% of your daily protein needs? They also provide a whopping 60% of your daily fiber needs. So, theyre perfect for keeping you feeling full longer!

To make the chicken extra tender, we marinate it in an assortment of spices. To make marinating a breeze, I recommend using these good quality Ziploc marinating bags.

Per Serving:

Easy Soondubu Jjigae Recipe

Soondubu is classic Korean comfort food. But Im certain youre wondering what it is. Its a soft tofu soup recipe consisting of lots of protein and vegetables and can be very healthy depending on whats in it.

While pork belly is typical, this version from Clara of Fitsian Food Life is filled with flavorful chicken thigh meat, egg yolk, jalapeno slices, mushrooms, and kimchi.

Its kind of like ramen minus the noodles. So, with a quick trip to the Asian food aisle, you can grab everything you need to make your new favorite comfort food.

Visit Fitsian Food Life for the recipe.

Good Protein Sources To Try

Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.

This includes the following:

These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.

However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.

Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.

This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.

It is a balancing act, figuring out what macro ratios work best for you.

Here are 30 additional good protein sources to consider:

Read Also: Carbs In 1 Cup Watermelon

High Carbohydrate & Protein Meals

High protein and high carb meals may be important for labor workers, bodybuilders, fitness enthusiasts and endurance athletes. High carbohydrate and protein meals provide a balance of nutrients than improves energy levels and stamina throughout the day.

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A meal including high protein, high carb foods is appropriate for helping the body recover after a long hard day of work or after an exercise session. Choose lean protein and healthy carbs for the best results. According to the 2015-2020 Dietary Guidelines for Americans, fewer than 10 percent of daily calories should come from added sugars and the same applies to saturated fats.

Vegan Protein Salad Bowl

Low Calorie Low Carb High Protein Foods

Need a vegan meal that will bulk you up? This Vegan Protein Salad Bowl is a great option.

It contains a whopping 40 grams of protein. So it rivals the amount of protein in any meat-based meal.

And the baked tofu and tempeh taste amazing. Theres the perfect balance of sweet, savory, salty, and umami.

Like it spicy? Feel free to add some Sriracha sauce!

And the broccoli, arugula, and cucumber make this dish refreshing.

Besides being rich in protein, this salad is rich in fiber. In fact, one serving provides almost 100% of your daily needs.

So, youll be doing your tummy a world of good. Check out more high protein salads here.

Per Serving:

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Baked Spinach Stuffed Chicken Breasts

The spinach artichoke stuffed chicken breasts recipe is another one of my best high protein low fat recipes that makes me happy and healthy. It is keto-friendly and low carb, serve with an optional cream sauce!These chicken breasts are juicy and tender. Spinach cream cheese and other ingredients make this recipe so tasty for meal prep and healthy eating.Calories: 483kcal and Fat: 14g

Related: Keto Lunch Recipes For Weight Loss

Chipotle Chicken Bowl With Avocado Salsa

Summer is a great time to lounge on the deck. Its also a great time to enjoy some barbecue.

This Chipotle Chicken Bowl with Avocado Salsa is sure to get you excited. Perfectly grilled chicken is topped with creamy, tasty avocado salsa.

And its served with zucchini noodles topped with a spicy chipotle vinaigrette. Yum!

Besides adding freshness, zucchini noodles add a lot of nutrition. Theyre rich in immune-boosting Vitamins A and C.

They even contain manganese and magnesium, which are essential for strong bones.

Making zucchini noodles is actually relatively easy. Begin by chopping off the ends of your zucchini.

Next, place your zucchini in a spiralizer and spiralize away. I like this spiralizer because it is pretty strong it can even handle tough veggies like sweet potatoes and turnips.

Per Serving:

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Creamy Chicken With Sun

Another protein you cant go wrong with is chicken. But after some time, it can get kind of boring.

This dish is a nice twist on your traditional chicken dinner.

Its full of yummy Italian flavors, from the Parmesan cheese sauce to the sun-dried tomatoes. Its a party in your mouth.

To mop up all that tasty sauce, youll want to serve it with some noodles. Zucchini noodles are a great low carb option.

Besides being low in carbs, but theyre also low in calories too. Also, they contain manganese and magnesium, which you need for healthy bones.

Its pretty easy making them too. Start by slicing off the ends of your zucchini.

Next, place your zucchini in a spiralizer. This spiralizer here is an excellent option because it can handle harder veggies.

Finally, fry your zucchini noodles in some olive oil.

Per Serving:

Know Your Total Calorie Goals

The PE Diet | My Healthy High Protein Low Carb Meals

Eating more protein is thought to support weight loss, muscle gain, and improved health a number of different ways, but if you arent eating the right amount of calories protein intake isnt going to make much difference.

In other words, the first step in evaluating your food choices is calorie content. Learn how many calories you need to eat each day and then find foods that help you hit that goal consistently.

The easiest way to determine if a meal or snack is the right calorie fit is to plan out your day in advance. This is much easier than it sounds.

Take your total calorie needs and divide by the typical number of meals you have each day. If you need 2000 calories and eat three times a day, youd need roughly ~600 calories per meal with 200 calories to spare. Then use any remaining calories to account for snacks and wiggle room as needed.

Then use this amount to judge whether or not that high protein food is actually benefiting your overall diet.

Read Also: Low Carb No Sugar Snacks

Butter Chicken In The Slow Cooker

Easy healthy slow cooker butter chicken recipes that are so delicious and tasty. This Instant pot Indian recipe makes within 30 minutes at home, so thick, creamy, rich, and authentic dish that you can serve with rice, roti, pulao, etc. This butter chicken or murgh makhani is best for any occasion dinner party, try this chicken recipe at home, today, now! I have already added this to my chart of high protein meal prep recipes.

Suggested: High Protein Slow Cooker Recipes

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

Read Also: Calories In 1 2 Small Avocado

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.

Keto Buffalo Chicken Quesadilla

21 Easy Low Carb High Protein Recipes For Meal Prep!

Usually, quesadillas would be a No-No on a low carb diet. But these ones get a green light.

Theyre crispy, cheesy, and taste so yummy. Youll think youre cheating on your diet.

But youre not. One quesadilla contains less than 3.0 grams of net carbs.

The secret to it being low in carbs is that youre using baked cheese as your tortilla.

Making these tortillas is a piece of cake. Start by mixing your shredded cheddar and mozzarella cheeses together.

Then spread your cheese mixture evenly in circular mounds. Finally, bake for 5 minutes.

Per Serving:

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Sandwich Using Peanut Butter And Jam

Just like toast with avocado spread, a bread sandwich using peanut butter and jam is also one of the best bulking snacks that can also save you time.

The making is quite simple you take two pieces of bread, spread with peanut butter on one of them and with a fruit jam on the other one. It might take you a maximum of 5 minutes.

Here is how many macronutrients a serving of this sandwich can give you.

Sandwich Using Peanut Butter and jam



410 Kcal

You can also try peanut alone sandwiches or jam alone ones. But why we discussed a mixed sandwich is that it can get you a bit more micronutrients. Comparatively, peanuts are usually healthier and jam may give more calories!

What You Can Eat

A high-protein diet generally recommends getting more than 20% of your total calories from protein. That typically means eating fewer calories from carbohydrates or fats to keep your calorie total in balance.

No foods are expressly forbidden on a high protein diet, but eating more lean proteins and fewer refined carbohydrates, sugars, and fats are recommended.

There is no suggested meal timing for a high-protein diet. However, some people on a high-protein plan also practice intermittent fasting, which involves restricting calories to specific days of the week and fasting on others, or going for extended periods without eating each day, such as 16 hours a day.

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Proteins High In Healthy Fats

Even though they aren’t as protein dense, or often as low in calories, nutritionally speaking, higher-fat proteins can be just as good for you as low-fat protein options. It all depends on your personal nutrition needs and dietary goals.

Because fat is more calorically dense – providing twice as many calories per gram as other macronutrients – you can get more calories in a smaller portion size. Which is why a little healthy fat, like plant based fat from nuts and seeds, can be a great addition to help add calories when trying to gain muscle.

But this also doesn’t mean eating high fat foods will make you fat! Some fatty foods can be satiating – keeping your appetite in check when trying to cut calories. Fat can also slow the absorption of protein and carbs. This may be beneficial if you are looking for long-lasting energy.

Additionally, fatty proteins from fish and plant based sources are associated with heart health benefits and support good nutrition overall .

Quality proteins that are higher in fat and lower in carbs include nuts, seeds, nut butters, fatty fish, full fat dairy, and some meat alternatives.

High fat proteins work especially great for keto dieters or those looking to gain muscle.

Here are eight options to try:

While many nuts and seeds may seem like they have a higher carbohydrate content at first glance, their net carbs are actually low when consider their high fiber content.

High Protein Low Fat Recipes You Need To Try

5 Ingredient High Protein Meals **quick & easy recipes**

If youre looking for healthy and easy foods to keep you healthy all day long, be sure to check out these tasty and delicious high protein low fat recipes. These high protein meal recipes help you lose more weight faster and healthier!I always know you are looking for healthy and low carb or low-fat foods or foods that keep you well and can easily lose weight quickly, right? Here I share some mouth-watering and high protein recipes for weight loss that are not only protein foods but also low fat. If you are trying to lose weight and start your exercise every day. Your body needs healthy and protein foods to maintain balance. These recipes are waiting to meet your needs.These comfort foods and protein-packed recipes are really easy to make with a few simple ingredients and ready in just 30 minutes or less. You can also add these recipes to your keto diet on a regular basis. Also, Ive shared 7-day keto meal plan ideas on my blog that can help you a lot. So please dont waste your time lets jump into these recipes and enjoy your meal with your friends and family.

Also Check: How Many Calories In Tomato Soup

Sweet Earth Big Sur Breakfast Burrito

Sweet Earth Big Sur Breakfast Burrito has all the components of a breakfast platter in a convenient, portable wrap-form. It contains zesty tofu scramble, roasted red peppers, and smoked seitan bits. Each wrap has 17 grams of protein, four grams of fiber, and 43 grams of carbs. While all of the reviewers rave about the taste of this burrito, many have pointed out that they sell for a much lower price at places like Walmart and Target. However, if you dont live near one of these stores and youd still like to try them out, the price may be worth it. You can get a pack of 12 burritos for about $85 .

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

Related: High Protein Meal Prep Recipes

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Summer Strawberry Chicken Salad

Summer is a great time to indulge in a salad or two. And this Summer, Strawberry Chicken Salad is as good as they come.

It has the perfect ratio of greens and protein. And it tastes pretty good.

The sweetness of the strawberries and strawberry marinade offsets the bitterness of the salad greens. Meanwhile, the goat cheese elevates this dish.

And the grilled chicken makes it pretty filling. The homemade dressing complements the salad beautifully.

Its creamy, tangy, and sweet. Its so refreshing you definitely wont miss the bottled stuff.

Per Serving:

Fig & Brie Stuffed Chicken Breasts

Best Low

I love having guests over to share a meal, as Im sure many of you do too. Besides enjoying each others company, you get to enjoy good food too.

These Fig & Brie Stuffed Chicken Breasts are sure to delight your guests. Theyre juicy and full of flavor, from the creaminess of the Brie, sweetness of the figs, and savory of the chicken.

Its a party in your mouth.

To keep your chicken breasts moist, avoid overcooking them. Just bake them until they reach an internal temperature of 165 degrees Fahrenheit. I recommend this meat thermometer because its effortless to clean and is waterproof too.

Serve with a side Garden Salad.

Per Serving:

Also Check: How Many Carbs In An Eggo Waffle

High Protein Vegetarian Meals

If youve decided to start following a more plant-based diet, you may be concerned about getting enough protein.

However, as long as youre following a balanced vegetarian diet rich in whole foods, getting enough protein could be easier than you may think.

Here are a few plant-based high protein meal ideas.

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