If you’re trying to lose weight we suggest reducing your carbs to encourage fat loss. You’ll see faster results and therefore stick to the diet for longer getting even more fat loss results.
Whether you’re cutting them from lunch, dinner or going all out cold turkey, we went on the search for high protein low carb recipes that taste good and keep you feeling full.
There are not many things worse than feeling hungry when you start a low carb diet. The key is to eat regularly say every 2-3 hours and fill up on lots of vegetables, not so much salad but vegetables, plus a good source of protein.
Ensuring you have a decent amount of protein helps reduce any muscle breakdown for energy needs within the body and aids in protein synthesis. Which is very important for muscle repair after your strenuous HIIT workouts.
With these factors in mind, we’ve put together some of our favourite recipes to help you lose weight faster. These meals are suitable for lunch or dinner.
Roasted tomatoes and Shrimp With Zucchini Noodles
Prawn and courgette spaghetti for us Brits. This is such a vibrant dish extremely low in calories and carbs whilst being packed full of goodness zucchinis are packed full of vitamin C and B-6 plus some added Vitamin C and A from the tomatoes. The prawns provide a nice helping of much needed protein. Give this dish a go but be careful not to overcook the spiralized veg as it can go soggy!
Related – 8 High Protein Clean Eating Breakfast Ideas
Grilled Brochette Chicken
I absolutely love brochette, I must confess bread beats chicken but this recipe does make chicken more appealing and of course healthier. It’s a grilled chicken breast topped with mozzarella cheese and fresh tomato and basil. Doesn’t it make your mouth water just thinking of it. Perhaps serve it up with an extra side salad as its quite a small dish.
More cheese, this time parmesan creates a beautiful crust over the salmon. It’s definitely a winner, its low carb high protein and so easy. Just throw it all in the tray and straight into the oven it goes.
A simple salad and equally simple honey and lime salmon to top it off. The flavours go nicely and there’s a kick of chilli in there to for an extra metabolism boost which is always welcomed.
On to eggs, what you hear about eating to many eggs is bad for you is just a myth. This recipe says it serves 4 however we would suggest it would serve 2-3 based on protein content and the fact you’re not eating carbs.
We love frittatas and they can easily be cooled and stored to eat over a few days. Serve it up with a side salad or veg for added fibre.
When it’s time to get your beef fix try these steak rolls filled with healthy vegetables. So easy and can be made ahead as a snack if made in smaller portions or a take to work lunch. It’s a great recipe with so many meal options for you to choose from.
If you’re looking for a simple healthy meal that doesn’t take up too much of your time then try these Cashew Nut Chicken Lettuce Wraps. The nuts give it a nice crunch. Take it to work or serve it up for dinner with a healthy serving of salad or veg like we did. There isn’t enough vegetables here in our opinion to create a well balanced meal.
You must try this recipe, Karina has done a fantastic job at presenting this dish to us. Anything “Mediterranean” or “Greek” automatically gets my attention Hold the olives unless you like them and go and create this delicious chicken recipe. The avocado gives it some added good fats needed in our diets .
It’s got a few naughty bits but that’s okay every now and then. The title doesn’t do it much justice, here we have a Broccoli salad full of nuts, seeds, cheese, cranberries, bacon and spices that make it sweet, savoury and crunchy. A nicely balance meal for anyone on a high protein low carb diet.
Whether you use the recipes or just use them to inspire you to create your own versions of them make sure you take action and plan your meals, stay ahead of the game and always be in control of your diet. That’s the key to long term weight management.
Until next time!
Luke
Hey there, I’m Luke, and I’ve been immersed in the fitness world since 2007. From gym floors to running my own personal training business, I’ve seen it all. My journey led me to study Sports Science at university, where I deepened my understanding of the science behind exercise.
One thing that truly lights my fire? High-Intensity Interval Training (HIIT). It’s not just a workout; it’s a game-changer. I’ve used HIIT to help countless men and women shed weight and transform their lives for the better.
Through my personal training business, I’ve witnessed the incredible impact of HIIT on both physical and mental well-being. It’s not just about getting fitter; it’s about feeling stronger, more confident, and more resilient.
Join me on this journey to a healthier, happier you. Let’s crush those goals together!
As a result of these mechanisms, high-protein, low-carb diets are effective for fat loss and weight management. They help reduce body fat while preserving muscle mass and improving body composition.
Lean animal proteins include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Low fat dairy products, like cottage cheese, yogurt, and milk are also good sources of protein. Plant proteins like beans, tofu, and powdered peanut butter offer ample protein too.
Below is an example of a low carb, high protein meal plan: Breakfast: spinach omelet or scrambled tofu. Snack: cucumber strips wrapped in chicken slices or hummus with carrot batons. Lunch: seasoned grilled chicken or tempeh with cauliflower rice and vegetables, such as broccoli or oven-baked carrots and zucchini.
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
For protein, you can eat fish, poultry, red meat, low-fat cheese (cottage cheese, feta, mozzarella, Muenster), eggs, and tofu. Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we're burning off).
Lean proteins such as chicken, turkey, salmon, and lean beef
That's because protein not only promotes muscle growth and repair—as it is made up of amino acids, the building blocks of your muscle—but it is the preferred fuel to burn fat.
Eggs are probably top of mind when you think about adding more protein to your breakfast, but don't forget about plant-based protein foods, too. Beans, legumes, whole grains, nuts and seeds can pack more protein into your breakfast while also providing other nutrients like fiber and antioxidants.
Canned tuna, edamame, Greek yogurt, cheddar cheese, pumpkin seeds, and pea protein powder are just some examples of high-protein, low-carb foods that can help you meet your daily protein needs.
A high-protein diet can aid weight loss by increasing satiety, boosting metabolism, and more. You can increase your daily protein intake by incorporating lean protein sources into meals and snacks. You can also mix protein powder into smoothies or milk to help you hit your daily protein targets.
Although not all sources agree on the exact figures, it is clear that protein has a much greater thermic effect ( 20 to 30% ) than carbs (5 to 10%) or fat (0 to 3%).
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
If a person does not consume enough fat on a keto diet, they may not feel full. This can lead to snacking and consuming more calories than a person needs, resulting in weight gain. Additionally, fat is an important component of a person's diet. It helps the body to absorb vitamins and gives the body energy.
Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
