High-Protein, Low-Carb Meals to Suit Your Goals
Looking for some delicious high-protein, low-carb meals to support your health and fitness goals?
You’ve come to the right place! In this short article, we’ll provide you with a variety of tasty and nutritious meal ideas that are perfect for a high-protein, low-carb diet.
Why Choose High Protein Low Carb Meals?
A high-protein, low-carb diet has numerous benefits, including promoting weight loss, improving muscle mass, and supporting overall health.
Research shows that a higher protein intake can increase satiety, helping you feel fuller for longer while aiding in weight management (1).
The key to creating enjoyable high-protein, low-carb meals lies in balancing protein, healthy fats, and low carb vegetables while keeping taste and satisfaction in mind (because nobody needs a boring, tasteless diet!).
High Protein Low Carb Meal Ideas
Below you’ll find five delicious recipes that meet the criteria of having 30% or more protein and 20% or less carbohydrate.
1. Greek Salad with Grilled Chicken
Calories and Macronutrients:
– Calories: 480 kcal
– Protein: 45g (37%)
– Fat: 28g (52%)
– Carbohydrates: 12g (11%)
Ingredients:
– 200g (7 oz) boneless, skinless chicken breast
– 50g (2 cups) mixed leafy greens
– 100g (3.5 oz) cherry tomatoes, halved
– 1/2 cucumber, sliced
– 30g (1 oz) feta cheese, crumbled
– 15ml (1 tbsp) olive oil
– 10ml (2 tsp) red wine vinegar
– 5g (1 tsp) dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Season the chicken breast with salt, pepper, and oregano, then grill for 6-8 minutes per side or until fully cooked.
3. Meanwhile, prepare the salad by mixing the leafy greens, cherry tomatoes, cucumber, and feta cheese in a bowl.
4. In a separate bowl, whisk together olive oil, red wine vinegar, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad, and top with the grilled chicken!
2. Shrimp and Asparagus Stir-Fry
Calories and Macronutrients:
– Calories: 325 kcal
– Protein: 36g (44%)
– Fat: 15g (42%)
– Carbohydrates: 10g (14%)
Ingredients:
– 200g (7 oz) shrimp, peeled and deveined
– 150g (5.3 oz) asparagus, cut into 2-inch pieces
– 15ml (1 tbsp) coconut oil
– 1 garlic clove, minced
– 5ml (1 tsp) grated ginger
– 10ml (2 tsp) low-sodium soy sauce
– 5ml (1 tsp) lemon juice
– Salt and pepper to taste
Instructions:
1. Heat the coconut oil in a non-stick frying pan or wok over medium heat.
2. Add the garlic and ginger, cooking for 1-2 minutes until fragrant (this smell will call all members of the household to your kitchen, so be careful!).
3. Add the asparagus and stir-fry for 3-4 minutes until tender-crisp.
4. Add the shrimp to the pan and cook for 3-5 minutes, stirring occasionally until the shrimp are pink and cooked through.
5. Stir in the low-sodium soy sauce and lemon juice, and cook for an additional 1-2 minutes to combine the flavors.
6. Season with salt and pepper to taste, and serve immediately.
3. Turkey and Spinach Stuffed Bell Peppers
Calories and Macronutrients:
– Calories: 360 kcal
– Protein: 33g (37%)
– Fat: 20g (50%)
– Carbohydrates: 14g (13%)
Ingredients:
– 200g (7 oz) ground turkey
– 2 large bell peppers, halved and seeds removed
– 100g (3.5 oz) spinach, chopped
– 50g (1.7 oz) crumbled feta cheese
– 15ml (1 tbsp) olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 190°C (375°F).
2. Heat the olive oil in a skillet over medium heat, and cook the ground turkey until browned.
3. Add the spinach to the skillet and cook until wilted.
4. Remove the skillet from heat and stir in the crumbled feta cheese.
5. Season the mixture with salt and pepper to taste.
6. Stuff the halved bell peppers with the turkey and spinach mixture, then place them on a baking sheet.
7. Bake for 20-25 minutes or until the bell peppers are tender and the filling is heated through. Then, serve up and enjoy!
4. Tuna and Avocado Lettuce Wraps
Calories and Macronutrients:
– Calories: 420 kcal
– Protein: 32g (30%)
– Fat: 28g (60%)
– Carbohydrates: 12g (10%)
Ingredients:
– 1 can (150g or 5 oz) tuna, drained
– 1/2 avocado, diced
– 1/4 small red onion, finely chopped
– 30ml (2 tbsp) mayonnaise
– 1 head of iceberg lettuce
– Salt and pepper to taste
Instructions:
1. In a bowl, mix together the tuna, avocado, red onion, and mayonnaise.
2. Season the mixture with salt and pepper to taste.
3. Separate the iceberg lettuce leaves to create lettuce cups.
4. Spoon the tuna mixture into the lettuce cups and serve.
5. Beef and Broccoli Stir-Fry
Calories and Macronutrients:
– Calories: 415 kcal
– Protein: 35g (34%)
– Fat: 25g (54%)
– Carbohydrates: 13g (12%)
Ingredients:
– 200g (7 oz) lean beef, thinly sliced
– 150g (5.3 oz) broccoli florets
– 15ml (1 tbsp) coconut oil
– 10ml (2 tsp) low-sodium soy sauce
– 5ml (1 tsp) sesame oil
– 1 garlic clove, minced
– Salt and pepper to taste
Instructions:
1. Heat the coconut oil in a non-stick frying pan or wok over medium heat.
2. Add the garlic and cook for 1-2 minutes until fragrant.
3. Add the sliced beef and cook for 3-5 minutes until browned.
4. Add the broccoli florets and stir-fry for 4-5 minutes until tender-crisp.
5. Stir in the low-sodium soy sauce and sesame oil, cooking for an additional 1-2 minutes to combine the flavors.
6. Season with salt and pepper to taste, and serve immediately.
Final Thoughts
These five high-protein, low-carb meal ideas are perfect for anyone looking to maintain a healthy and balanced diet without compromising on taste.
Enjoy these delicious recipes, and remember that it’s essential to find the right balance of macronutrients to support your individual health goals.
References:
1. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2010). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558-1561
