Maintaining a healthy diet can be a challenge. For those looking to manage weight, build muscle, or simply eat healthier, high-protein low-carb foods are an excellent choice. These foods not only help in keeping you full for longer periods but also support overall health by providing essential nutrients. Here, we present 30 fantastic options that you can easily incorporate into your diet.
Sardines are an often overlooked source of protein that packs a punch. This small, oily fish is incredibly rich in protein, with about 11 grams in just half a can. Besides protein, sardines are loaded with essential nutrients like selenium, which supports immunity, and choline, which is crucial for brain health. Including sardines in your diet can also provide beneficial fats that support heart health.
Greek yogurt is a staple for those aiming to increase their protein intake while keeping carbs low. A six-ounce serving of non-fat, plain Greek yogurt offers a substantial 18 grams of protein and only 6 grams of carbohydrates. This makes it an ideal breakfast or snack option that can help support muscle growth and repair. Look for versions with live and active cultures for added probiotic benefits, which are excellent for gut health.
Eggs are a versatile and inexpensive source of protein that can be enjoyed at any meal. A large egg contains about 6 grams of protein and is rich in vitamins and minerals, including choline, which is important for brain and muscle function. Hard-boiled eggs make a convenient, high-protein snack that can be easily packed for work or travel.
Chicken breast is a classic protein source that is low in carbs and fat. A three-ounce serving of cooked chicken breast provides about 24 grams of protein. It is also a good source of B vitamins, which are essential for energy production and metabolism. Incorporating chicken breast into salads, soups, or stir-fries can help you stay full and satisfied throughout the day.
Tofu is an excellent plant-based protein that is low in carbs, making it perfect for those following vegetarian or vegan diets. A quarter block of firm tofu contains approximately 14 grams of protein. It is also a complete protein, providing all nine essential amino acids that the body needs. Tofu can be grilled, stir-fried, or added to soups for a protein boost.
Edamame, or young soybeans, are a great high-protein, low-carb snack. One cup of shelled edamame provides about 13 grams of protein and 9 grams of carbohydrates, of which 6 grams are fiber. This fiber helps to keep you full and supports digestive health. Edamame can be enjoyed as a snack or added to salads and stir-fries.
Cottage cheese is another excellent dairy option for those seeking to increase their protein intake. Half a cup of cottage cheese offers up to 20 grams of protein and is relatively low in carbohydrates. It is also a good source of calcium and can be paired with fruits for a balanced snack or breakfast.
Almonds are not only a convenient snack but also a powerhouse of nutrients. An ounce of almonds provides about 6 grams of protein and 3 grams of fiber, with minimal carbs. They are also rich in healthy fats, which help to keep you full and support heart health. Almonds can be enjoyed on their own or added to salads and yogurt.
Shrimp is a low-calorie, high-protein seafood option that can be prepared in various ways. Three ounces of shrimp contain about 17 grams of protein and virtually no carbohydrates. Shrimp is also a good source of omega-3 fatty acids, which are beneficial for heart and brain health. Try adding shrimp to salads, stir-fries, or pasta dishes for a protein boost.
Tempeh is a fermented soy product that is high in protein and low in carbs. A 100-gram serving of tempeh provides about 20 grams of protein. It also contains beneficial bacteria from the fermentation process, which can support gut health. Tempeh has a firm texture and a nutty flavor, making it a great addition to salads, sandwiches, or stir-fries.
Hemp seeds are an excellent source of plant-based protein, offering about 10 grams of protein per ounce. They are also rich in essential fatty acids, including omega-3s and omega-6s, which support overall health. Hemp seeds can be sprinkled on salads, yogurt, or oatmeal for a nutritional boost.
Cottage cheese is a fantastic source of protein that is also low in carbohydrates. Half a cup of cottage cheese contains around 14 grams of protein. It is also rich in calcium and can be paired with fruits or vegetables for a balanced snack. Cottage cheese is a versatile ingredient that can be used in both savory and sweet dishes.
Pork tenderloin is a lean cut of meat that is high in protein and low in fat. A 100-gram serving provides about 25 grams of protein and very few carbohydrates. It is also a good source of important nutrients like selenium and zinc, which support immune function. Pork tenderloin can be grilled, roasted, or sautéed for a delicious and healthy meal.
Kefir is a fermented dairy product that is high in protein and low in carbohydrates. One cup of kefir contains around 9 grams of protein and is also a good source of probiotics, which support gut health. Kefir can be enjoyed on its own or used as a base for smoothies and dressings.
Ricotta cheese is not just for lasagna; it is also a great high-protein, low-carb option. Half a cup of part-skim ricotta cheese offers 14 grams of protein and only 6 grams of carbohydrates. It is also a good source of calcium and vitamin D, which are important for bone health. Ricotta can be used in both sweet and savory dishes, making it a versatile ingredient in your diet.
For those looking to cut down on carbs while still enjoying their favorite comfort foods, hearts of palm lasagna is an excellent choice. Made from the hearts of palm plants, this lasagna alternative is rich in fiber and low in carbohydrates, providing a satisfying meal without the guilt. It is also a good source of vitamins and minerals, making it a nutritious option for those following a low-carb diet.
Beef jerky is a convenient high-protein snack that is low in carbs. A one-ounce serving can provide around 10 grams of protein. It’s important to choose brands that are low in added sugars and preservatives. Beef jerky is not only a great source of protein but also provides important nutrients like zinc and iron, which are essential for immune function and energy production.
Turkey breast is another lean protein source that is low in carbohydrates. A three-ounce serving contains about 24 grams of protein and minimal fat. Turkey breast is also rich in selenium and vitamin B6, which are important for metabolism and immune health. It can be enjoyed in sandwiches, salads, or as a main dish.
Flax seeds are a great plant-based source of protein, offering around 5 grams per two-tablespoon serving. They are also rich in omega-3 fatty acids and fiber, which support heart health and digestion. Flax seeds can be added to smoothies, yogurt, or baked goods for a nutritional boost.
Combining cottage cheese with berries creates a high-protein, low-carb snack that is both delicious and nutritious. Cottage cheese is packed with protein, and adding berries provides fiber and antioxidants without a significant carb increase. This combination makes for a satisfying snack or breakfast option.
A juicy beef steak is an excellent source of protein and is naturally low in carbohydrates. A 100-gram serving of lean beef steak can provide around 26 grams of protein. Beef is also rich in iron and vitamin B12, which are crucial for maintaining energy levels and red blood cell production. It can be grilled, broiled, or pan-seared for a delicious meal.
Mackerel is a fatty fish that is high in protein and low in carbs. A three-ounce serving contains about 20 grams of protein and is also an excellent source of omega-3 fatty acids, which are essential for heart health. Mackerel can be grilled, baked, or smoked for a flavorful and nutritious addition to your diet.
Chia seeds are a versatile and nutrient-dense food that is high in protein and fiber. Two tablespoons of chia seeds provide around 4 grams of protein and are low in carbs. They are also a good source of omega-3 fatty acids and antioxidants. Chia seeds can be added to smoothies, yogurt, or used to make chia pudding for a healthy snack.
Venison, or deer meat, is a lean and high-protein option that is low in carbohydrates. A 100-gram serving of venison provides about 26 grams of protein and is lower in fat compared to beef. Venison is also rich in iron and vitamin B6, which support overall health and vitality. It can be grilled, roasted, or stewed for a hearty meal.
Pumpkin seeds, also known as pepitas, are a high-protein snack that is low in carbs. An ounce of pumpkin seeds provides about 7 grams of protein and is also a good source of magnesium and zinc, which are important for immune function and bone health. Pumpkin seeds can be enjoyed on their own or added to salads and yogurt for a protein boost.
Duck breast is a flavorful and high-protein option that is low in carbohydrates. A 100-gram serving of duck breast provides around 24 grams of protein. It is also rich in B vitamins and iron, which are essential for energy production and maintaining healthy red blood cells. Duck breast can be roasted, grilled, or pan-seared for a delicious and satisfying meal.
Salmon is a nutrient-dense fish that is high in protein and low in carbohydrates. A three-ounce serving of salmon provides about 17 grams of protein and is also rich in omega-3 fatty acids, which are essential for heart health. Salmon can be baked, grilled, or sautéed for a delicious and healthy meal.
Creamy mash hearts of palm is a fantastic low-carb alternative to traditional mashed potatoes. Made from the tender core of the hearts of palm plants, this dish is rich in fiber and low in carbohydrates. It is also a good source of vitamins and minerals, making it a nutritious addition to any meal. This dish can be enjoyed on its own or as a side to your favorite protein.
Peanuts and peanut butter are excellent sources of plant-based protein. Two tablespoons of peanut butter provide about 8 grams of protein and are rich in healthy fats that support heart health. Whole peanuts are also a great high-protein snack that is low in carbohydrates. Look for natural peanut butter with no added sugar or salt for the healthiest option.
Sunflower seeds are a nutritious snack that is high in protein and low in carbohydrates. An ounce of sunflower seeds provides about 5 grams of protein and is also rich in vitamins and minerals, including vitamin E and magnesium. Sunflower seeds can be enjoyed on their own or added to salads and yogurt for a protein boost.
Incorporating high-protein, low-carb foods into your diet can help you stay full, support muscle growth, and maintain overall health. Whether you prefer animal-based or plant-based proteins, there are plenty of delicious options to choose from. For a healthy and balanced diet, consider adding these foods to your meals and snacks.
If you’re looking for more delicious and healthy meal options, check out our collection at Natural Heaven. We offer a range of high-protein low-carb foods made from hearts of palm, perfect for any diet. Visit us today and discover how easy and tasty healthy eating can be!
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