10 High Protein, Low Carb Meals- Expert suggest!

“High-protein, low carb meals 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.”


High protein, low carb diets promote a higher consumption of proteins, such as lean meats and restrict the consumption of carbohydrates, suchas bread. This type of eating enables faster weight loss and less health risks. These are some high-protein, low carb meals.

1. Kefir

Drink this high-protein, low carb kefir for weight loss

The bacteria kefir have “eaten” most of the milk sugar out of yogurt and kefir. By the time you buy it, there are not more carbohydrates left unless they added more sugar to it. Choose kefir made with an animal- based milk, rather than plant-based milk for more proteins.

Per serving (1cup): 110 cals, 2 g fat (1.5 g sat), 12 g carbs (12 g net carbs), 0 g fiber, 125 mg sodium, 12 g sugar, 11 g protein

2. Shrimp

High-protein, low carb shrimp meal

Shrimp are very low in carbs and they are a great source of protein. When you eat shrimp that have been baked or broiled, you’re consuming mostly protein.

Per serving (100 grams): 106 cals, 1.7 g fat (0.3 g sat), >1 g carbs (>1 g net carbs), 0 g fiber, 148 mg sodium, 0 g sugar, 20 g protein

3. Scallops

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Scallops are actually an excellent source of Vitamin B12, magnesium, and potassium, all which provide significant benefits for the cardiovascular system.

Per serving (3 oz): 90 cals, 0.5 g fat (0 g sat), 5 g carbs (5 g net carbs), 570 mg sodium, 0 g fiber, 0 g sugar, 17 g protein


4. Pumpkin Seeds

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These high-protein low carb meal (pumpkin seeds) are a great source of protein and are rich in numerous antioxidants, vitamins, and minerals like magnesium.

Per 1/4-cup serving, shelled pumpkin seeds: 180 cal, 14 g fat (3.5 g sat), 4 g carbs (1 g net carbs), 3 g fiber, 1 g sugar, 5 mg sodium, 9 g protein

5. Almond Flour

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It works perfectly as a low carb substitute for carb-heavy refined baking flours like all purpose flour. It offers excellent macros for low carb dieters, providing an abundance of both heart healthy dietary fats and protein

Per 3 tbsp serving: 100 cal, 9 g fat (0.5 g sat), 4 g carbs (2 g net carbs), 2 g fiber, 1 g sugar, 0 mg sodium, 4 g protein

6. Pistachios

Add High-protein, low carbs pistachios in your meals

Packed with B-complex vitamins, magnesium, fiber, and potassium that your body needs to function optimally, these nuts are a must have on your diet.

Per 1/4-cup serving: 172 cal, 14 g fat (2 g sat), 0 mg sodium, 8 g carbs (5 g net carbs), 2.3 g sugar, 3 g fiber, 6 g protein

7. Salmon

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”Fish is a brain-booster protein, and fatty fish, which help you get essential omega-3 fatty acids important for healthy brain and, to reduced inflammation,” says Maggie Moon, RDN, dietitian.

Per 3-oz serving: 177 cal, 11 g fat (3 g sat), 50 mg sodium, 0 g carbs (0 g net carbs), 0 g sugar, 0 g fiber, 17 g protein


8. Ricotta

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Ricotta is a great smeared on toast, and also a perfectly addition to pancakes! It’s high in carbs, healthy fat and proteins which makes it a goal of the ketogenic lifestyle.

Per 1/2-cup serving (part-skim): 171 cal, 10 g fat (3 g sat), 123 mg sodium, 6 g carbs (6 g net carbs), 0.4 g sugar, 0 g fiber, 14 g protein

9. Greek Yoghurt

They are many variety of greek yoghurt , some with sugars and others with sweeteners like stevia to keep carb content low. “Look for varieties containing nine grams of sugar or less, and add in nuts or berries for added fiber,” says Harris Pincus

Per one 7-oz container (plain, low-fat): 146 cal, 4 g fat (3 g sat), 68 mg sodium, 8 g carbs (8 g net carbs), 7 g sugar, 0 g fiber, 20 g protein

10. Seitan

High-protein, low carbs seitan meal

As tofu and tempeh, seitan is protein packed vegan meat substitutes. They are packed with high- protein, low-carb that taste great and can be cooked in so many ways. You can use it in stir-fries, sandwiches and, really, any meat-based recipe you’re looking to turn vegetarian.

Per 2.5-oz serving: 90 cal, 1 g fat (0 g sat), 4 g carbs (3 g net carbs), 2 g sugar, 340 mg sodium, 1 g fiber, 17 g protein

11. Chia Seeds

Chia seeds are high in omega-fatty acids and are a secrete weapon on any diet plan. Since they are high in fibers, they can keep you full for long. You can add chia seeds into your smoothies, water, cereal, and much more.

Per 1-oz serving: 138 cal, 9 g fat (0.1 g sat), 12 g carbs (2 g net carbs), 2 g sugar, 5 mg sodium, 10 g fiber, 5 g protein


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