Quick And Easy Low Carb High Protein Meals
If youre looking for some quick and easy low carb high protein meals to help you lose weight and stay on track with your fitness goals, youve just found them. This is a collection of super simple healthy recipes for dinner, lunch and some for breakfast.
As you may or may not know, I had been struggling for about three years to lose weight after having a baby. After giving birth some women just dust themselves off and look like Giselles. Not this beautiful face. It was round and chubby and had a double chin for a long time. Also a dash of insulin resistance which was new and pretty scary.
Not anymore folks. Not anymore. Ive lost the majority of the weight, Im now almost at my pre-baby weight and Im so happy about it, it literally feels like a weight off my shoulders. Eating a high protein lower carb diet and going gluten and dairy free has definitely helped the most, so I wanted to share some weight loss meals that I love, that have helped me and I still eat regularly. Because once you lose the weight, its not over. You cant just start eating panna cotta and tiramisu like you never learned from your mistakes. You keep eating healthy and keep going out for walks and keep getting enough sleep.
Now these high protein meals, theyre not all dairy-free, but theyre all delicious and you can either meal prep them on Sunday or make in 15-20 minutes during the week.
- Ready in: 20 minutes | Servings: 2
- Kcal: 443 | Protein: 28g | Carbs: 18g | Fiber: 7g | Fat: 31g
Chia Seeds And Flaxseed
Whitmire recommends these seeds because they both offer omega-3 fatty acids. Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health, she says. American diets tend to be higher in omega-6s than omega-3s, as Mount Sinai, points out, but its important to strike a balance. For example, a past article cited research that linked consuming more omega-3s and fewer omega-6s led to a lower risk of insulin resistance the hallmark of type 2 diabetes and obesity, among other protective health benefits. The USDA says 1 oz of chia seeds has 138 calories, 4.7 g of protein, 8.7 g of fat, 11.9 g of carbs, and a whopping 9.8 g of fiber . And 1 tbsp of ground flaxseed has 37 calories, 1.3 g of protein, 3 g of fat, 2 g of carbs, and 1.9 g of fiber , per the USDA. Just be sure to buy ground flaxseed so your body can absorb the omega-3s.
The Skinny On Zero Carb Foods
Federal guidelines allow companies to label a serving of food as zero carbs if it contains less than 0.5 grams per serving. Thats right, if food has 0.48 grams of carbs per serving, it can be labeled as zero carbs. The other thing to know is that if you see a label that says contains less than 1 gram, that means the food contains between 0.5 and 0.99 grams of carbs per serving.
If you see a zero carb food label and you arent sure, assume the food has a half gram of carb per serving. If you see on the package that it says contains less than 1 gram, assume it has one gram of carb per serving.
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Many first-time keto dieters go heavy on low-carb veggies like kale, spinach, and other leafy greens, and focus on full-fat dairy products like cheddar and blue cheese.
While these options certainly fit into the guidelines for the keto diet, its possible to take the guesswork out of carb-counting altogether with no-carb foods.
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.
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Greek Yogurt Blueberry Seeds And Nut Granola
As a private chef, cookbook author, and TV personality, Mark Bailey recommends this blend because its filling, will satisfy a sweet craving in a nutritious way, and is loaded with probiotics for digestive health. Plus, using Greek yogurt in this parfait offers more protein per serving than regular yogurt, he says. Take note of our exclusive report on the best and worst Greek yogurts so that you pick the right one!
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Bone Broth And Bone Marrow
Bone broth and bone marrow have both staple foods around the world since time immemorial.
Now, modern nutritional research has something to tell us about why we chose and stuck with these foods. Theyre loaded with essential healthy fats and protein, and theyre natures best source of glycine, the most anti-inflammatory, anti-aging amino acid.
Bone broth and bone marrow are also excellent sources of collagen, which supports healthy skin and bones. Research has found that consuming collagen can improve skin health and reduce aches and pains.[34
Fat Keto Macros And Weight Loss
When doing keto for weight loss, you want to stay in a calorie deficit. On keto carbs are a hard limit . Protein is a goal . And fat fills in the rest of your calories.
Keto is a high fat, moderate protein, and very low carb diet. High fat does not mean unlimited fat! But still, if youre going to have a treat, you will probably have more room to add calories in your fat budget than in your carb budget. Thats where fat bombs come in. They are sweet creamy treats, that are still low in carbs.
There will be times on keto where you burn out staying under your calorie goals. For women this is often the PMS week. The advantage of using fat bombs over carby treats is that even if you over-eat your calories in the fat category, you will still be in ketosis. If you stay in ketosis, you will have a much easier time getting back into weight-loss mode since keto is a natural appetite suppressant and naturally lowers insulin, carb cravings, and boosts your energy.
Highly Restrictive With Unknown Long
Insufficient studies exist on the long-term effects of very-low-carb diets, so its especially difficult to estimate the long-term effects of a no-carb diet.
Due to this lack of research, following a no-carb diet over a long period could have severe health consequences .
As a no-carb diet is highly restrictive, very high in fat, and not well researched for safety, its not appropriate for those with eating disorders, children, cholesterol hyper-responders, and pregnant or breastfeeding women.
A no-carb diet restricts foods with fiber and most plant foods that are rich in vitamins and minerals. This may lead to constipation, low energy, and possible micronutrient deficiencies.
Foods that are typically allowed on a no-carb diet include:
- Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
- Seafood:salmon, tilapia, cod, shrimp, sardines, herring, crab
- Seasonings: herbs and spices
- Zero-calorie beverages: water, black coffee, and plain tea
- Nuts and seeds : almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables : broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
- High-fat fruits: coconut, avocado
A no-carb diet restricts foods that are high in carbs and relies primarily on meat, dairy, seafood, and low-carb plant foods.
A no-carb diet is highly restrictive and eliminates several food groups, such as:
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Healthiest High Fat Foods
Lets be honest: eating lots of fat is one of the best things about your low carb diet.
This isnt a gimmick. Its hard science. Find the foods, grab some recipes and add more healthy fats to your plan.
- 14 high fat low carb foods and health benefits
- Easy high fat keto recipes and food combinations
- Real-Life HFLC meal plan
Almond Crusted Baked Tofu Nuggets
Are you vegan or trying to add more plant-based protein meals to your diet? Then, try these tofu nuggets!
They are super crispy on the outside and moist on the inside. The crushed almond crusting adds a nice texture to the nuggets.
Meanwhile, the tofu is packed with umami flavor thanks to the sesame oil and soy sauce marinade. And the dipping sauce is so creamy and yummyperfect for dipping your tofu nuggets in.
Besides being yummy, this dish is packed with nutrition. In fact, it provides more than 30% of your daily fiber needs.
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Lchf For Neurological Protection
The ketogenic LCHF diet entered mainstream medicine over 100 years ago as a treatment for epilepsy that could not be remedied with drugs .
Its no surprise that the neuroprotective abilities of LCHF diets have been shown effective in other areas. One study found that keto can improve cognitive function for people with Alzheimers disease, and limit the progression of the disease.
Studies show that LCHF diets may play a therapeutic role in other neurological diseases, including Alzheimers disease .
The neuroprotection provided by LCHF diets likely has to do with dramatically reducing sugar. Research shows that chronically high consumption of carbs and added sugars is linked with cognitive decline, while LCHF diets have been linked with improvements in cognitive function .
Avoiding Higher Risk Foods
One of the final reasons we recommend these natural sources of carbohydrates as your main energy is that it helps reduce the risk of heart complications and other chronic conditions in the long term.
Foods high in fats and processed sugars are associated with a higher risk of many chronic diseases, such as type 2 diabetes and heart disease. High-fat diets can also cause inflammation throughout the body â something that we definitely want to avoid!
Weâll explain a little bit more about why the high-fat, low-carb diet is a bad idea.
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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
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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How To Eat Enough Protein
Many low carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.36
You can learn much more about higher protein diets and how to add more protein in our main protein guide
Almost Zero Carb Cheeses
Most unprocessed, full-fat cheeses with no added flavors or ingredients have between 0 and 1 grams of net carbs in every 1-ounce serving. In general, hard cheeses will be the lowest in net carbs, and softer, creamy cheeses will be the highest.
Since most people use a lot of cheese on keto, the trace amounts of net carbs can really add up quickly. If you are having multiple servings of cheese per day, make sure you monitor those cheesy carbs.
Here is a list of the most popular keto cheeses with net carb content per 1 oz serving:
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Ditch The Nervous Carb Counting
Choose from 150+ easy recipes and food combos , plus a special Holiday Recipe section!
- Break your toughest diet stall.
- Lose fat quickly for a special event.
- Recover from an accidental cheat.
- Avoid plateau completely: Use once a month.
- Reach a deeper state of ketosis over the weekend.
- Finally access and burn stubborn, stored fat.
- Restart or reset your low carb or keto diet.
- Add healthy fats effortlessly.
- Sharpen your sense of portion control.
Dr Kiltzs Three Pillars Of Health And Wellness
Dr. Kiltzs three pillars of health and wellness takes LCHF eating a step further by incorporating diet with other lifestyle principles. Dr. Kiltzs approach to wellbeing is based on three pillars:
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Bone Broth Protects Against Increased Methionine From Meat
One of the criticisms of zero carb diets high in meat comes from people who think red meat causes cancer.
Though red meat does contain a specific amino acid called methionine that has been linked to cancer, there have been no links between consuming fresh red meat and increased cancer risks.
Studies on methionine have found that in order to increase base levels of homocysteine , you need 500% of the normal daily intake.
Moderate methionine doses, like you get when consuming a zero carb diet, do not increase base levels of homocysteine. Put simply, there is no convincing evidence showing that for healthy people, a diet high in zero carb fresh meat increases base levels of homocysteine.
The reality is that meat-derived amino acids themselves are not likely associated with disease. Rather, when these amino acids are consumed in the context of a broadly unhealthy high-carb Standard American diet and lifestyle that entails excess energy from grains, added sugars, and protein, combined with a lack of physical activity.
If youre active and enjoying a well-formulated high-fat, moderate-protein low carb diet, theres likely nothing to worry about.
If youre still worried about your methionine consumption, bone broth may be the answer youve been looking for. Its one of the richest sources of glycine, and amino acid that has been shown to mitigate the effects of methionine.
Tips For Going Zero Carb
Youve decided to go low really low. These three easy tips simplify starting your zero carb diet.
Give yourself a few days to prepare.
Check your fridge and cabinets, move any higher carb foods to the side, and fill the space with your favorite no carb foods.
Plan a zero carb grocery trip and stock up!
Focus on what you ARE allowed to eat.
Zero carb foods are savory and delicious. You wont feel like youre depriving yourself.
Have fun. Try new things.
If you are eating foods with no carbs, you are cooking more often. Having some fun with your food is a good way to build positive associations.
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Do Fat Bombs Help You Lose Weight
Fat Bombs when made correctly have an excellent amount of fat, protein and carbohydrate ratio.
If eaten within your keto diet macros Fat Bombs will give you a good increase in energy and blood ketone levels, therefore, they will help you lose weight when eatin with a ketogenic diet.
Fat bombs should be eaten in moderation and responsibly, the energy from one fat bomb should fuel you for hours and keep you in ketosis.
If you want to see the ketogenic effects after eating a fat bomb use a ketone monitor to monitor ketosis.
Be aware if you eat carbs elsewhere no amount of fat will make you get into ketosis.