High Protein Low Carb and Good Fats Diet
Following a diet that is low-carb and high-protein offers a variety of benefits, according to experts—and high-protein foods also help you stay full and nourished throughout the day. But there's a lot to consider before approaching any change in diet—here's what health professionals have to say about the benefits and how to build a high-protein, low carb meal that gives your body all the nutrients needs.
"High-protein, low-carb diets aim to build muscle mass and decrease body fat and weight," says Katherine Brooking, M.S., R.D., co-founder of the nutrition news company Appetite for Health in San Francisco. "There's good evidence to support a faster rate of weight loss when people go on a low-carb, high-protein diet compared to people on a more traditional low-fat diet."
But while some people benefit from limiting their carb intake—say, you have trouble controlling your blood sugar—a keto-style low-carb diet can be tough or even dangerous to follow. (I mean, is a life without sweet potatoes or even blueberries worth living?!) Not to mention, a diet predominately high in protein and fat will likely lack fiber, vitamins, minerals, and antioxidants, all of which reduce your risk of chronic diseases.
"Your gut bacteria feeds on fiber, so a low-fiber diet makes your gut unhappy," says Lauren Harris-Pincus, M.S., R.D.N., author of The Everything Easy Pre-Diabetes Cookbook. "Plus, our bodies primarily use carbohydrates for fuel, so significantly limiting this macronutrient means your body needs to find alternate fuels, such as ketones, which can make you feel lousy."
The upside: You can reduce carbs without going full-on keto—and we have your guide below.
How to build a healthy high-protein, low-carb meal
- Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000 calorie diet, this will look like 175 grams of carbohydrates, 67 grams of fat, and 175 grams of protein per day.
- There's no need to overload the protein. We can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so any extra is just extra calories, Harris-Pincus says.
- Focus on fiber. Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. "Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overall—which leads to weight loss."
Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with.
1 Spinach Tomato Frittata
This veggie-packed breakfast is quick (15 minutes, tops) and offers 23 grams of protein. Bonus: It's great for meal prep and it'll taste just as good the next morning!
Nutrition per serving: 280 cal, 23 g pro, 15 g carb, 4 g fiber, 3 g sugars, 17 g fat (5 g sat fat), 260 mg sodium
Get the recipe from Prevention »
2 Shrimp, Avocado, and Egg Chopped Salad
If you're not into beef, pork, or chicken, shrimp is a great high-protein, low-calorie choice to throw on top of fiber-rich greens. Add healthy fat, more protein, and flavor with avocado and eggs and you've got yourself a very filling salad.
Nutrition per serving: 365 cal, 40 g pro, 15 g carb, 7 g fiber, 7 g sugars (0 g added sugars), 17 g fat (5 g sat fat), 450 mg cholesterol, 600 mg sodium
Get the recipe from Prevention »
3 Sheet Pan Italian Sausage and Peppers Bake
Slice, bake, eat. That's all there is to this low-carb, 30-minute meal. If sausage isn't your fave, you can use this same strategy for shrimp, sliced pork tenderloin, or diced chicken.
Nutrition per serving: 210 cal, 16 g pro, 10 g carb, 2 g fiber, 6 g sugars (0 added sugars), 13 g fat (0.5 g sat fat), 665 mg sodium
Get the recipe from Prevention »
4 Grilled Ahi Tuna Over Mashed Cauliflower
Just three minutes of cook time for 40 grams of protein? Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. (If you want to baby-step your way into a lower-carb lifestyle, try this cauliflower and potato mash as the base for this high-protein recipe instead.)
Nutrition per serving: 280 cal, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars (0 g added sugars), 8 g fat (1.5 g sat fat), 55 mg cholesterol, 400 mg sodium
5 Chicken With Fried Cauliflower Rice
It's like takeout but healthier. This Chinese-inspired dish has just 18 grams of carbs with a solid 34 grams of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower.
Nutrition per serving: 340 cal, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars (0 g added sugars), 13 g fat (2.5 g sat fat), 230 mg cholesterol, 500 mg sodium
Get the recipe from Prevention »
6 Tuna and Cheddar Wraps
This healthy lunch has 29 grams of protein, crunchy butter lettuce, juice grape tomatoes, and melty sharp cheddar that your taste buds will adore. Red pepper gives it a kick without overpowering the meal.
Nutrition per serving: 360 cal, 29 g pro, 22 g carb, 5 g fiber, 6 g sugars (0 g added sugars), 17 g fat (5.5 g sat fat), 44 mg cholesterol, 400 mg sodium
Get the recipe from Prevention »
7 Salmon Salad With Avocado and Sweet Grape Tomatoes
Not only is salmon high in protein, but it's full of inflammation-fighting omega-3 fatty acids, which are known to boost heart health. Add almonds for crunch, avocado for healthy fat, tomatoes for a juicy dose of vitamins, and your favorite greens to up the fiber for a quick and satisfying dinner.
Nutrition per serving: 340 cal, 27 g pro, 11 g carb, 5 g fiber, 3 g sugars (0 g added sugars), 22 g fat (2.5 g sat fat), 60 mg cholesterol, 65 mg sodium
Get the recipe from Prevention »
8 White Wine and Tomato Mussels
Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser. Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for crazy delicious flavor, protein, and just a few carbs.
Nutrition per serving: 269 cal, 25 g pro, 15 g carb, 2 g fiber, 3.5 g g sugars ( 0 g added sugars), 11.5 g fat ( 2 g sat fat), 56 mg cholesterol, 705 mg sodium
Get the recipe from Prevention »
9 Roasted Chicken and Potatoes with Kale
This one-pan wonder will have dinner on the table in no time with just a few simple ingredients. Using chicken legs instead of the breast increases overall fat, but brings so much flavor it's worth the swap. Sub in your favorite veggies if kale isn't for you, but we like giving it a quick hit in the oven to wilt it down before dining in.
Nutrition per serving: cal, 27 g pro, g carb, g fiber, g sugars ( g added sugars), g fat ( g sat fat), mg cholesterol, mg sodium
Get the recipe from Prevention »
10 Roasted Shrimp Parmesan
We're not convinced there's a better dinner than succulent shrimp and gooey cheese. This incredibly straightforward dinner comes together in minutes and uses fresh herbs and tomato to bring brightness to cheese-covered shrimp and crispy torn bread crumbs.
Nutrition per serving: 348 cal, 33 g pro, 23 g carb, 2 g fiber, 3 g sugars (0 g added sugars), 17.5 g fat (5 g sat fat), 163 mg cholesterol, 1,089 mg sodium
Get the recipe from Prevention »
11 Grilled Chicken With Coconut-Lime Slaw
Zest up your weeknight chicken cutlet with a limey, coconutty, and savory side of slaw. This dinner will be on the table in just 20 minutes and packs a ton of flavor and protein with very few carbs.
Nutrition per serving: 217 cal, 31 g pro, 11 g carb, 3 g fiber, 5.5 g sugars ( 1 g added sugars), 6 g fat (3 g sat fat), 78 mg cholesterol, 272 mg sodium
Get the recipe from Prevention »
12 Baked Salmon With Roasted Red Pepper Sauce
Full of healthy fats and protein, salmon is a wise weeknight dinner staple on high-protein, low-carb meal plans—especially when it's done in less than 30 minutes. The zesty cream sauce here offers restaurant-quality flavor by way of a few pantry staples, including paprika, crushed red pepper, nuts, and jarred roasted red peppers.
Nutrition per serving: 351 cal, 36 pro, 8 g carb, 2.5 g fiber, 3.5 g sugars, 21 g fat (6.5 g sat fat), cholesterol, sodium
Get the recipe from Cotter Crunch »
13 Slow Cooker Beef Chili Verde
Calling all meal preppers—or those hosting a big crowd for dinner! Consider this a high-protein, low-carb beef recipe that you can set, forget, and serve up to 10. A bottle of salsa verde and a can of green chiles infuse each bite of beef with a healthy dose of Mexican flavor. Serve with rice, tortillas, chips, veggies, or eggs for a full meal.
Nutrition per serving: 163 cal, 26 g pro, 5 g carb, 1 g fiber, 2 g sugars, 5 g fat (2 g sat fat), 75 mg cholesterol, 428 mg sodium
Get the recipe from Frugal Nutrition »
14 Healthy Chicken Nuggets
Kids and kids at heart will gobble up these chicken nuggets that get an extra protein boost via almond flour in the breading. Brine the lean meat in pickle juice to help it bake up beautifully tender and juicy.
Nutrition per serving: 339 cal, 43 g pro, 6 g carb, 2 g fiber, 1 g sugars, 16 g fat, 846 g sodium
Get the recipe from Eating Bird Food »
15 Spiralized Zucchini Lasagna Casserole
Ratatouille meets lasagna in this fiber-rich (6 grams per serving!) casserole. Ricotta, one of the highest-protein cheeses, is featured in each layer for a muscle-building and mouthwatering upgrade.
Get the recipe from Destination Delish »
16 Low-Carb Instant No-Bean Pot Chili
This beef chili tastes like it simmered all day, but thanks to your Instant Pot, it can be on the table in less than an hour. Don't be turned off by the two tablespoons of cocoa powder called for (it doesn't make this stew taste like dessert!). The subtle sweetness rather amplifies the peppers.
Nutrition per serving: 315 cal, 24 g pro, 10 g carb, 3 g fiber, 6 g sugars, 20 g fat (7 g sat fat), 77 mg cholesterol, 865 mg sodium
Get the recipe from Cupcakes & Kale Chips »
17 Chicken Pesto Spaghetti Squash
When basil isn't in season—or when you're crunched for time—trade store-bought pesto for the DIY version called for in this dinner for two. Either will make a refreshing partner to the roasted spaghetti squash and garlicky chicken.
Nutrition per serving: 515 cal, 31 g pro, 19 g carb, 5 g fiber, 7 g sugars, 37 g fat (4 g sat fat), 70 mg cholesterol, 103 mg sodium
Get the recipe from Food Faith Fitness »
18 Moroccan Eggs With Harissa Yogurt
With pancakes, waffles, and French toast traditionally on the menu, breakfast for dinner is rarely this fresh and filling. A sweet-spicy tomato and lamb sauce is a scrumptious vehicle for protein-rich eggs. Scoop it up with a fork—or some toasted whole-wheat pita bread.
Nutrition per serving: 317 cal, 20 g pro, 7 g carb, 2 g fiber, 2.5 g sugars, 23 g fat (9 g sat fat), 241 mg cholesterol, 608 mg sodium
Get the recipe from Feasting at Home »
19 Everything Baked Chicken
Everything But The Bagel Sesame Seasoning Blend, if you haven't heard, is beloved by Trader Joe's shoppers. Here, the garlic, sesame, and poppy blend replaces higher-carb flour breading for this healthy baked chicken recipe.
Nutrition per serving: 213 cal, 28 g pro, 1 g carb, 0 g fiber, 1 g sugars, 6 g fat (2 g sat fat)
Get the recipe from Dashing Dish »
20 Cauliflower Mac and Cheese
Comfort food alert! Instead of standard macaroni, this low-carb, 15-minute meal calls for cauliflower. The mustard-spiked cheese sauce will make you forget everything about the boxed version of this after-school classic.
Nutrition per serving: 347 cal, 18 g pro, 5 g carb, 2 g fiber, 2 g sugars, 29 g fat (18 g sat fat), 91 mg cholesterol, 493 mg sodium
Get the recipe from Live Eat Learn »
21 Easy Paleo Keto Beef and Broccoli Stir-Fry
When you're in the mood for Chinese takeout, but not all the calories that come with it, try this vegetable-supplemented beef recipe. Fish sauce, coconut aminos, fresh ginger, and crushed red pepper perk up the dish so you won't even miss the extra oil or sugar.
Nutrition per serving: 305 cal, 28 g pro, 10 g carb, 2 g fiber, 1 g sugars, 16 g fat
Get the recipe from Wholesome Yum »
22 Honey-Lime Air Fryer Shrimp
Put one of 2020's trendiest appliances to good use with this citrus-infused, cilantro-sprinkled shrimp recipe. Using an air fryer cuts down on the oil required—and the energy needed, since you don't need to flip on your oven. To make this seafood centerpiece more of a meal, tuck some shrimp inside corn tortillas or pile them on a bed of steamed cauliflower rice.
Nutrition per serving: 187 cal, 23 g pro, 7 g carb, 7 g sugars, 7 g fat (1 g sat fat), 286 mg cholesterol, 955 mg sodium
Get the recipe from Sweet Peas and Saffron »
—Additional writing by Adele Jackson-Gibson and Arielle Weg
Karla Walsh Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness.
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High Protein Low Carb and Good Fats Diet
Source: https://www.prevention.com/food-nutrition/healthy-eating/g30705839/high-protein-low-carb-meal-ideas/
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