Saturday, February 17, 2024

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Meal Prep High Protein Low Carb

Low Carb Swedish Meatballs

Meal Prep – High Protein Low Carb Meals

These low carb Swedish meatballs are so delicious that they will leave its taste in your mouth forever. Theyre perfect over mashed potatoes and a side of lingonberry or raspberry jam. And theyre Whole30 compliant, gluten-free, and have a low carb of 9 grams. These are so satisfying and irresistible with a creamy dairy-free Swedish meatballs sauce. Try this amazing recipe at home and enjoy it with your family and friends. Get the recipe here.

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Buffalo Chicken Cauliflower Casserole

If youre on a keto diet and want to increase your protein intake, this dish is for you. It contains a whopping 43 grams of protein and only 6 grams of net carbs.

This dish is spicy, cheesy, goodness, and youll only need 5 ingredients. Thats cooked chicken, cauliflower rice, buffalo sauce, cream cheese, and cheddar cheese.

Go for this buffalo sauce to avoid unnecessary sugar!

Now, you can make your own cauliflower rice, but for extra convenience, I recommend this cauliflower rice. At only 35 calories per serving, its perfect if youre trying to watch your calories.

Per Serving:

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What Is Considered High Protein

There is some variation in what percentage is considered “high protein” but generally 20% to 40% can be considered high. Wikipedia defines a high protein meal or diet as more than 20 percent of calories from protein, while Diet Doctor uses 25 percent to 35 percent of calories from protein.

High protein, low-carb meals focus on lean sources of protein like chicken, beef, seafood, eggs, and low-fat dairy products. They also include low-carb veggies or fruit, like broccoli, asparagus or berries, and healthy sources of fat like avocadoes, nuts, and olive oil.

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Coconut Cashew Fried Chicken Recipe

Nutrition: 420 Calories, 27 grams fat, 6 grams carbohydrates, and 30 grams protein.

Much like the keto chicken parm, this keto coconut cashew fried chicken recipe uses a unique blend of low-carb flours to make a delicious crust and give you another great recipe to meal prep in 2x or 3x batches to have them available for an easy meal any day of the week. Pair it with your favorite low-carb vegetables and make a meal in no time!

Honey Sesame Chicken And Broccoli

Healthy Recipes Archives  Jersey Girl Talk

This honey sesame chicken and broccoli is a good dish for lunch and dinner with family or friends. Its easy to make and will be ready in just 20 minutes or less. The delicious taste of the sauce full of sesame, garlic, and honey will make you crave more every time. It is great by itself with white, brown, or even cauliflower rice. If you love pasta, this stir fry style dish is also great with a side of Easy Lo Mein noodles. It has a low carb of 11 grams and is a perfect dish if you are up for a quick one-pan dinner. Get the recipe here.

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High Protein Low Carb Lunch Ideas

Home » High Protein » Lunch » 23 High Protein Low Carb Lunch Ideas

If youre on a low-carb diet you still need your protein, especially if you exercise! These high protein low-carb lunch recipes are just for that.

Do you find yourself raiding the vending machine in the middle of the afternoon? If so, it might have to do with what youre eating for lunch.

For instance, if your lunch is high in carbs, youll get a sugar high. Then this will be followed by a sugar low, which makes you want to reach for those chocolate bars that are calling your name.

Also, if your lunch doesnt contain enough protein, you wont be as full. Thats because of all the macronutrients, protein fills you up the most.

So, today Im sharing 23 High Protein Low Carb Lunch Ideas. Theyre not only delicious, but they will help curb your mid-afternoon cravings. Enjoy!

A Chili Thats Plain Delicious

First and foremost, this chili is delicious. If you dont trust me on this, just ask all my non-keto friends who devoured a whole batch at a potluck last night. After that experience, I knew that I had achieved my main concern when developing any keto recipe: deliciousness first, keto-friendly a close second.

What does it mean to be keto-friendly? With a ketogenic routine, you are going for a very low-carb, high-fat, and medium-protein nutrition profile. Most people on keto average around 20 grams of carbohydrates a day. Keeping that in mind, I aimed for a chili that came in at roughly 7 grams of carbs per serving, before toppings.

Here are some challenges that make a classic chili recipe less than keto-friendly, along with my solutions.


Not all people agree that chili should have beans, but beans are still a classic addition. With keto, though, theres no debate: The beans have to go. The challenge here is that a bowl full of nothing but ground meat and some spices might be a little too intense for some people. Beans add flavor, sure, but they also add bulk and textural contrast.

My solution: Add chopped mushrooms! Mushrooms have some carbs but not a whole lot, and they provide a nice, chewy texture. Plus, they absorb any flavor theyre cooked with. If theyre chopped to roughly the size of a cooked chickpea, they really take on the role of beans without the enormous carb impact.


Onions and Garlic

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Why We Love High

  • meal prep sets you up for a successful week with food at hand when hunger strikes
  • high protein meals mean they will keep you full longer, help balance your blood sugar, help build and repair muscles, and more
  • better for you than take-out
  • learning what your body needs when we make meals at home often, we develop an understanding of how much food we need, which helps with portion sizes
  • time saver while meal prep takes some time upfront, you will probably save time in the long!
  • saves some money! Whether you are exhausted at the end of the day and dont feel like cooking or want to avoid going out to lunch with coworkers, making food at home is so much cheaper than take-out

Cheesy Chicken Fajita Casserole

Firecracker Beef & Broccoli | High Protein Low Carb Meal Prep

When youve had a tough day, you just want to curl up and relax. And eat some comfort food.

This casserole is for days like that. Juicy chicken is seasoned with fajita seasoning and loaded with Mexican cheese and topped with colorful bell peppers.

Its sure to transport you to a warm beach in Mexico Far from all your worries.

What youll love most about this dish is how fuss-free it is. You only use 5 ingredients and one dish.

Just dump all your ingredients in your casserole dish. And let your oven do the cooking.

Per Serving:

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Low Carb Chicken Mushroom Soup

The chicken mushroom soup is a perfect dish for a quick, comforting and delicious lunch. Its creamy and truly mouth-watering and also has a low carb of 17 grams. The requirements are three kinds of cheese, three kinds of mushrooms, and the most tender, flavorful chicken. The three types of mushrooms are white button mushrooms, baby portobello mushrooms and shiitake mushrooms. This is one of the best low carb high protein recipes and you are gonna love it. Get the recipe here.

How Much Protein Do You Need

Simply loading up on a whole lot of protein is not going to help you. You need to determine exactly how much protein your body needs and how much you are currently consuming. Moreover, the amount of protein you need to consume per day depends on your body composition and total body weight. According to the US Department of Agriculture , every person above the age of 19 must consume 0.8 grams of protein per kilogram of their body weight, per day.

This means that you will get your daily amount of protein intake by multiplying 0.8 with your total body weight. This is the amount that is adequate to maintain the lean muscle mass of your body and also keep you satisfied and full for longer. Its also important to find out the percentage of calories that you should be getting from proteins. This will generally depend on your body goals and whether you are looking to gain or lose weight.Also Read: Dietary Protein Benefits: How It Can Help You Gain Muscles

High-protein low carbohydrate foods: Eggs, fish, chicken are great sources of proteins.

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Low Carb Instant Pot Sausage And Kale Soup

This Low Carb Instant Pot Sausage and Kale Soup is an easy quick comfortable lunch you can make any time. Its easy to make and will be ready in just 30 minutes. It only has 5 simple ingredients but its packed full of flavour thanks to the Italian sausage and diced tomatoes. It has a low carb of 9 grams and its one of the best simple low carb high protein recipes. Get the recipe here.

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Beef Tenderloin & Vegetable Stir Fry

Weekly Meal Prep: Teriyaki Salmon, Edamame, and Couscous

Thinking about heading to a Chinese restaurant for lunch? Have this instead.

The beef tenderloin is tender and extra flavorful. And the snow peas, broccoli, and red bell pepper add a nice freshness and plenty of nutrition.

Meanwhile, the stir fry sauce is the icing on top of the cake, ahem, beef tenderloin. The hoisin sauce and sesame oil add umami.

And the light brown sugar adds some sweetness. The red cayenne pepper, ground ginger, and black pepper add some heat.

Now, you will be using a number of ingredients to make your stir-fry sauce. So, a good set of measuring spoons is in order.

And whats Chinese food without some fried rice, cauliflower fried rice, that is? To make it, you can simply use pre-packaged cauliflower rice, which you can find here.

Or if youd like to save some money, you can make yours from scratch. To make it, just cut your cauliflower into pieces.

Then put your cauliflower pieces in a food processor, and pulse until it becomes like rice. This food processor here makes food processing a breeze.

One thing, this dish contains beef. This meat has a high carbon footprint. Thus, eating less of it will be beneficial to the environment.

Per Serving:

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Instant Pot Keto Orange Chicken

Do you love Orange Chicken? Me too! Especially when a serving has 44 grams of protein!

But unfortunately, Orange Chicken doesnt love you back. Thats because its usually loaded with brown sugar, a No-No on a keto diet.

This Orange Chicken tastes just as good as Chinese takeout But without all the carbs.

And it takes only 30 minutes to make. So, its just as convenient.

To save time, you need to use an Instant Pot. This is the instant pot I use.

Making it is pretty easy. Just place all your sauce ingredients in a bowl and whisk well.

Next, heat up your Instant Pot and add some oil. Saute your chicken in batches until lightly browned.

Then place all your ingredients in your Instant Pot, and cook for 3 minutes on the manual setting. Finally, release the pressure naturally for 10 minutes. Easy, peasy.

Serve with cauliflower fried rice.

Per Serving:

High Protein Vegan Meal Prep

Vegan pasta with vegetables is made with 10 ingredients and is ready in 30 minutes. And it packs 17 grams of plant-based protein, fiber, and healthy fats for a well-balanced meal. It will be your new go-to plant-based meal for an easy and comforting meal that is perfect for meal prep.

Coconut curry lentil soup is full of veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes, has 22 grams of protein in 2 cups, and makes a healthy well-balanced meal. Gluten-free, dairy-free, and vegan.

Chocolate peanut butter overnight oats take 5 minutes to make, are full of complex carbs, 19 grams of plant-based protein, fiber, and healthy fats, and are absolutely delicious.

Almond butter tofu bowls with charred broccoli, scallions, and a creamy almond butter drizzle. These vegan and gluten-free bowls are perfect for meal prep.

Instant pot white bean stew is a dump-and-go Instant Pot recipe that couldnt be simpler! Its gluten-free, nut-free, soy-free, and has no added oil. And it comes together with zero hands-on cooking!

And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!

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How Long Can You Keep Chicken Fajitas In The Fridge

You can store these SEVEN meals in the fridge in an airtight container for up to 5-7 days. I use these glass meal prep containers to keep my food fresh and safe, but any airtight containers will work. When youre ready to enjoy your meal, just reheat it in the microwave for 2 minutes and youre good to go.

How I Prep A Week Of Low

SUPER Easy High Protein Low Calorie Meal Prep **FAT LOSS**

Sheet pan dinners are something special. When dinner involves just a single piece of cookware, you can expect easy cooking, quick cleanup, and minimal time in the kitchen. And theres almost nothing your trusty sheet pan cant do. Here youll use it for a week of super-satisfying meals that are packed with wholesome proteins, while all also keeping the carb count low.

In this weeks Power Hour Meal Prep Plan, Ill walk you through planning, grocery shopping, prepping, and serving a week of vegetable-heavy meals that are packed with protein to keep them filling and naturally low in carbs. Set aside about two hours in the kitchen, and youll have prepped a few nights of dinners that can be dropped on a sheet pan and slid into the oven. Plus, theres a low-carb, high-protein breakfast thats packed with vegetables and a couple of lunch options to carry you through the week. Heres how to do it.

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Simple Keto Chile Recipe

Nutrition: 440 Calories, 25 grams fat, 11 grams carbohydrates, and 36 grams of protein.

Classic chili recipes are usually bean-heavy, and unfortunately, beans are starchy vegetables that are not so keto-friendly. To make a simple low-carb chili recipe, drop the beans and purchase more meat than you would normally. You can also mix in some low-carbohydrate vegetables such as cauliflower, zucchini, or cabbage!

What Are Some Good High

Because pictures make everything more appealing, below you’ll find each category that has the list of the low-carb, high-protein recipes for that meal along with a few pictures to browse.

These are some of the best high-protein, low-carb meals I have on my website! There’s a mix of sweet and savory options.

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Lunch Foods That Are Filling And Low Carb

For anyone going low-carb, staying prepared and stocked up with the right foods can help you stay on track and keep mealtime interesting. Often, its the burnout from eating the same low-carb foods over and over, as well as lack of preparation that can set you back.

Here are a few versatile ingredients that can be used in numerous ways to keep you from getting bored or packing a salad to work every. Single. Day.

  • Deli meat: turkey, ham, roast beef, chicken
  • Cauliflower rice: swap for rice stir fry and burrito bowls
  • Cloud bread: great for sandwiches
  • Lettuce wrap: instead of the usual wrap or bread, wrap all your sandwich ingredients with lettuce
  • Hummus: bulks up lunches as a dip or spread

Also, keep in mind that dinner leftovers can also be an easy low-carb option, whether its my All Meat & Veggie Paleo Chili or Egg Rolls in a Bowl. This way you get two meals from one recipe and a hot thermos lunch is always a nice change from the usual lunch ingredients.

Watch the video below for a visual menu sharing some of the low-carb lunches in this post.

In the video, I show you a little bit about my latest book, Intermittent Fasting for Women. These low-carb lunches are a great way to break your fast. If youre wanting to learn more about how to start fasting, or need ideas on how to do it safely you can learn more and get a 1-week low-carb meal plan to use while intermittent fasting here.

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Garlic Shrimp In Tomato Sauce

Low Carb High Protein Meal Prep

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

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