Add High Protein Snacks
By FDA labeling standards any snack that has at least 5 grams of protein per serving can claim its a good source of protein and any snack with 10 grams of protein per serving or more is high in protein even if this snack is well over 300 calories per serving.
Opt for more healthy, minimally processed snacks, made with quality whole food ingredients and natural nutrition. And, double-check the nutrition info for total calories, fat, carbs, sodium, etc. to make sure it matches your overall health needs.
Common Plant-Based High Protein Snacks:
- 1/2 Cup Edamame
- 2 Rice cakes with 2 Tablespoons Nut Butter
How Much Protein Do People Need
Weve covered this in detail in other areas of the site so well be relatively brief here. Ultimately, theres not a set quantity of protein that everyone should consume as it depends on a number of factors, most notably your size. As such, health advisory bodies will generally recommend people consume a minimum quantity that is based on their body weight.
For instance, the British Nutrition Foundation suggests a Reference Nutrient Intake of 0.75g of protein per kilogram of bodyweight. As outlined in the UK Government Dietary Recommendations , this amounts to around 56g per day for an average male adult and 45g per day for an average female adult.
There are lots of factors that might affect how much protein someone might need. For instance, elite athletes or those seeking to increase muscle bulk will generally require much more than average. As will those recovering from injury or illness, but such instances should be based on advice from medical/dietary professionals.
Vegan Meat Alternatives & Substitute Products
As we explain in our article on vegan substitutes and alternatives to meat, its easier than ever to purchase vegan burgers, sausages or even bacon. Here are the best options for those seeking lean vegan protein.
|Almost 6g of fibre too
As you can see, many of these options contain protein levels that are comparable to meat. Chicken breast is a go-to staple of meat-eaters looking for lean protein and that contains around 25g of protein per 100g. That means that seitan and certain other vegan protein sources contain as much, or even more, protein. That said, whilst chicken is totally carb-free, these lean vegan protein options typically contain a few grams of protein per 100g serving.
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How To Start A Low
To become a low-carb vegetarian, you will want a ratio of quality protein, healthy fats, and nutrient-dense carbohydrates that fit into your lifestyle.
What to avoid:
- You can begin by simply cutting back on the bread, pasta, rice, fruit, and dried fruit that many vegetarians rely on.
- Cut back on chocolate, candy, sweet desserts, cakes, and cookies.
- No more fruit juice, fruit-based smoothies, and dried fruit bliss balls. They are all high in natural sugars.
- If possible, try to moderate your consumption of carb-heavy beans such as pinto beans, garbanzo beans, and black beans, to name a few.
- And cut back on your tomato passata sauce and pasta, which are nutrient-poor and high carb.
What to enjoy:
- Enjoy delicious colorful salads with protein such as cheese, nuts, eggs, and fish .
- Add some high-protein nuts and seeds such as chia seeds, pumpkin seeds, or hemp seeds.
- Enjoy high-protein dairy such as natural yogurt, Greek yogurt, hard cheese, feta cheese, sour cream, and cottage cheese.
- If your vegetarian diet allows eggs as your animal protein, this is a great portable high-protein low-carb addition to any meal or snack.
- To help you stay satisfied on a low-carb diet, you’ll also want to add plenty of healthy plant-based fats to your meals.
How Many Carbohydrates Do People Need
The Government Recommendation for carbohydrate intake is 333g per day for an average male adult and 267g per day for an average female adult. As carbs come in long-chain and short-chain types, the Government suggests that only 10% should be consumed as free sugars.
Further guidance is suggested by the British Nutrition Foundation that people should attempt to consume carbs that are higher in fibre and with a lower Glycaemic Index . The GI measures how quickly glucose molecules reach the blood after foods are consumed. Wholemeal and wholegrain foods tend to have lower GIs than white, starchy foods, which are more processed. The wholemeal and wholegrain foods will also tend to be significantly higher in dietary fibre.
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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.
What Is Baked Beurre Blanc Salmon
Oven-fried salmon And buttery thyme and bay leaf sauce on top.
Who can say no to a plate filled with a creamy meal? When it comes to salmon, this dish is even more tempting. Imagine a meal like this which is ideal for the whole family.
This sauce does not need eggs, as it has enough butter. This also provides a nice advantage for those who do not like eggs.
Although it may seem like a little time to make, it is quite easy. Once you take a bite, youll find it worth your time.
Before starting the recipe, note that this delicious Beurre Blanc sauce isnt just for salmon. We want you to know that it is especially suitable for all fish you bake in the oven.
Without further ado, lets move on to the step-by-step recipe.
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What Is Low Carb High Protein
Whilst various dietary and nutrition bodies set out minimum and healthy levels of the main macro- and micro-nutrients, there is no fixed definition of what high protein, low carb means . As such different people will have different ideas about which foods are worthy of the tag.
Ultimately, it will depend on your aims and what sort of diet you are attempting to follow. If you are looking to go super-low carb, on something like the keto diet, or the Atkins, then your definition of low carb will be different to someone who is simply looking to reduce their carbohydrates a little.
In the latter instance, foods like lentils, beans and other legumes, real nutritional powerhouses, are great to include. They deliver plenty of protein and are relatively low carb, especially if you use them as stand-ins for more traditional sources of complex carbohydrates, such as rice or pasta.
Mung beans, for example, serve up a massive 24g of protein per 100g , and whilst they have a lot of carbs too, much of that is in the form of fibre. Equally, standard lentils have 20g of carbs per 100g but also give you 9g of protein. Using something like this as a base, replacing rice or pasta, alongside some tofu, seitan or tempeh, and vegetables, will give you a very healthy meal that is, by most standards, high protein and low carb.
Mediterranean Salmon Lettuce Wraps
Not only are Mediterranean Salmon Lettuce Wraps from Tati of Chef Jar bursting with flavor, but theyre also ridiculously easy to make.
And you dont even need a fork to eat them. Lettuce wraps are one of our favorite food styles when we need a break from the heaviness of carbs.
This version is filled with flaky and tender salmon flavored with a tastebud pleasing homemade marinade with balsamic vinegar, lemon juice, oregano, parsley, and more.
Then theres the Mediterranean salad filled with kalamata olives, cucumber, tomatoes, feta, etc. So who else is looking forward to lunch?
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Dairy Products And Eggs Are Low In Carbs
Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians , they are perfect for a low-carb diet.
- Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.
- Yogurt, Greek yogurt and kefir: Choose unsweetened, full-fat versions. Find ones with live cultures for an additional probiotic benefit.
- Grass-fed butter: Butter from grass-fed cows is healthy, and fine in moderation on a low-carb diet.
- Cheese: Highly nutrient-dense and tasty, and can be used in all sorts of recipes.
These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the B12 they need from these foods, while vegans need to supplement.
/6bad Breath And Foul Taste
Bad breath and a foul taste in the mouth can also be side effects of running on low-carbohydrate diets. When eating low carbohydrate diets, your body is unable to get the preferred glycogen for fuel and switches to ketones. These ketones are removed from the body through urination and exhalation. The exhalation of these ketones may be the cause of bad breath.
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How To Count Your Vegan Macros
Choosing the right foods is only part of it getting the right amounts of each type of food is also key.
Im talking about macronutrients. Macronutrients or macros are a way to organize your calories by looking at the main food groups that impact your health, energy, mood, appetite, and fitness.
Learning how to count your Vegan Macros will help you track your food intake, increase variety in your meal plan, and conquer your health goals.
Sweet Potato & Black Bean Chili
Why We Love It: The perfect comfort food for a night-in that requires so little effort, thanks to a trusty can of black beans. Camille tells me even her kids love this recipe! Oh, and it also freezes really well.
Hero Ingredient: A radish garnish just before serving adds crunch without carbs.
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Grilled Breaded Tofu Sticks
6.4 grams protein, 8.1 grams carbohydrates per 100 calories
If youre trying to follow a vegan diet thats anywhere close to a keto one, tofu and protein powder are your best friends.
This final tofu recipe is great if youre craving a taste of bread, but it doesnt add enough carbohydrates to completely mess up your macro profile.
Ive had moderate success substituting half the bread crumbs for nutritional yeast to add a bit more protein, and it gives the tofu an interesting taste. As the picture shows above, this type of tofu pairs well with simply leafy salads.
Fall Farro Protein Bowl
This vegan-friendly Fall Farro Protein Bowl has everything you want in a satisfying meal.
Combine high protein ingredients like chickpeas, farro, hummus, tempeh strips, and roasted almonds with arugula, roasted sweet potato, carrots, and mixed greens for a satisfying combination thats sure to keep you full for hours.
This farro bowl provides 21 grams of protein per serving and takes just 45 minutes to prepare.
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Almonds And Macadamia Nuts
Not all nuts are good choices for keto vegetarians. Why? Besides the fact that some nuts are too high in carbs, they are also easy to over-consume.
Youll be surprised what a true serving of nuts looks like. Its a quick way to go over your macros. With that in mind, you want to choose nuts that are both low in carbs and high in protein.
What Is A Vegan Diet
A vegan diet contains no animal products. Unlike some vegetarians, vegans dont eat eggs or dairy products. Those on a vegan diet also avoid animal-based ingredients like gelatin, which is made from bones and hides.
Is being plant-based or vegetarian the same as being vegan? Not always. Although the terms are sometimes used interchangeably, they mean different things.
Also, a vegan or vegetarian diet is not automatically a nutritious diet. For instance, white bread, cane sugar, refined flour crackers, and desserts can all be vegan or vegetarian.
Definitions of plant-based diets vary. Although they all focus on vegetables and other plants, some may include small amounts of animal foods.1
People typically choose a plant-based way of eating for health, environmental, or ethical reasons.2 For some or all of these same reasons, vegans do not use animal products, including clothing and other items made from animals, like wool, leather, or suede.
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Vegan Protein By Jacked Factory
- Free from fillers, preservatives, or artificial sweeteners
- Third-party tested for potency and purity
- Not the most affordable for the number of serving
Jacked Factorys vegan protein is flavored with cocoa powder and stevia extract, and from having tested it, I have to say the flavor is good for a plant-based powder, but you still get a few clumps from just shaking it regularly.
This supplement is tested for potency and purity , which means you wont find any banned substances or dangerous heavy metals in the formula.
With that being said, like the previous protein powder, this is not the most affordable on the market, however, you can get a significant discount by ordering it in bulk, or by subscribing to their recurring delivery service.
Roasted Cauliflower With Tahini Dressing
Cauliflower is a really trendy vegetable right now. It’s pretty cool to think that veggies are becoming just as cool as junk food, if not even cooler, and that people are so interested in trying new foods and finding new ways to cook them.
Roasted cauliflower is a particularly delicious way to make it, and topping it with tahini is genius.
Tahini is a great vegan source of protein: according to Mind Body Green, “It has 20% complete protein, making it a higher protein source than most nuts.” That’s why this recipe from Chatelaine for Roasted Cauliflower with Tahini Dressing is so awesome.
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Vegan Keto Coconut Curry
Are you looking for a dairy-free meal idea? Ive got you covered.
This curry tastes just as good as it looks. Its creamy, savory, sweet, and has some heat.
And the green bell peppers, zucchini, and carrots add tons of color and freshness. And theres not a hint of dairy.
To get the creaminess, youll be using coconut milk. Additionally, to boost the protein content, youll be adding tofu and protein powder.
Just make sure you use vegan protein powder to keep the meal dairy-free. Youll also want to make sure it has a neutral flavor in order not to overpower the curry. I recommend this one here as it contains only 1 gram of net carbs per serving.
Chocolate Almond Protein Bars
You have to eat breakfast, and it might as well be a good one. When you’re searching for something that is high in protein and low in carbs, you might be scratching your head and wondering what to eat… especially if you follow a vegan diet.
These Chocolate Almond Protein Bars are from Popsugar and have 10 grams of protein per bar. They have raw almonds, cinnamon, rolled oats, a vegan vanilla protein powder, maple syrup, sea salt, and optional dairy-free chocolate chips. They’re also low in carbs at only 17 grams per bar. Chocolate and almond are delicious together, and we can’t wait to make these.
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How Do Vegans Avoid Eating Too Many Carbs
Its important to avoid becoming over reliant on carbs in a vegan diet, which is why foods like tofu, tempeh, lentils, beans and nuts are the best way to incorporate plant based protein into every meal time. Its easy to make direct substitutes, like swapping scrambled eggs for scrambled tofu, or mince meat for lentils cooked with olive oil and red onion for the base of a vegan bolognese. Even adding a sprinkling of nutritional yeast to your meals can help!
Check out our vegan meal plan for more inspiration, and be sure to let me know in the comments which of these high protein low carb meals you want to make first!
Keto Cream Of Asparagus Soup
My low carb cream of asparagus soup is a dish that the entire family will love.
This is one of my favorite keto asparagus meals because it’s blended until silky smooth so even veggie haters can be convinced to try this yummy soup.
Garlic, heavy whipping cream, and chives make this recipe super flavorful and indulgent-tasting.
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Vegetarian Keto In Moderation
A vegetarian keto diet can be done in moderation. This means you should likely still eat a variety of plant-based foods, including vegetables, fruits, legumes, grains, and nuts.
Youll want to make sure that the majority of your calories are coming from fat and protein sources like eggs, dairy, tofu, nuts, and seeds.
This is important because if you are only eating animal protein, you could miss out on important vitamins and minerals that are found in plant-based foods.