For anyone who is on a weight loss journey, high protein low carb foods are a great choice. They eliminate unwanted carbs and give your body the necessary protein to recover from a strenuous training regime that is most likely a part of your weight loss plan. But how do you identify the best food sources so that you can add more variety to your diet and get the results that you want? All you need is a low carb high protein diet without having to eat the same things every day.
15 Best High Protein Low Carb Foods
If you make your high protein low carb meal plan with these food sources, you will be able to get to your health and fitness goals faster than you can imagine:
1. Egg Whites
Egg whites are the most highly recommended choice for a high protein low carb diet plan. You can have one yolk a day to get the benefits of its high nutritional content. However, egg whites help you eliminate unwanted carbs and give you a good, reliable source of protein. Egg whites from one egg give you about 4g of proteins with 0 cholesterol and as little as 0.7g of carbs.
2. Cottage Cheese
For those of you looking for a vegetarian low carb, high protein source, cottage cheese is one of the best options. With just half a cup, you can pack in about 20 g of protein. Adding cottage cheese to a high protein low carb breakfast gives you the energetic start that you need for your day. Choose the low-sodium variety for the best results. Cottage cheese is also known to have probiotic benefits, improving your digestion significantly.
3. Peanut Butter
A simple, yet highly nutritious choice, peanut butter gives you about 8g of protein in every 2 tablespoon serving. You also have high-protein variants that are specifically prepared for fitness enthusiasts, giving you almost 10 g of protein in every serving.
It is loaded with other nutrients like healthy monounsaturated fats that benefit your heart health as well. Peanut butter contains a type of amino acid called arginine that is extremely beneficial for maintaining your blood pressure. You can even opt for roasted, whole peanuts as high protein low carb snacks.
4. Yoghurt
Plain, unflavoured yoghurt is a must-have for those of you who wish to follow a high protein low carb diet. It is a powerful probiotic that contains a variety of gut-friendly bacteria. Not only does this keep your digestion on track but it also ensures that you get the best out of the foods that you include in your diet. Yoghurt is known to boost your immune system and give you a great source of calcium. You get 10 g of protein per 100 g of yoghurt.
5. Sunflower Seeds
If you’re looking for high protein low carb snacks to keep those pesky hunger pangs out of the way, then sunflower seeds are the best option for you. Roasted and lightly salted sunflower seeds are delicious and loaded with nutrients. They contain protein, fibre, and healthy fats that improve your overall health.
The high fibre content also keeps you satiated in between your meals, making it easier for you to sustain a low-carb diet. Studies show that consuming a few sunflower seeds each day can even prevent the risk of heart diseases and degenerative conditions like dementia.
6. Soy Milk
Here is a vegan option to add to your high protein low carb meal plan. Soy milk not only serves as the best replacement for cow’s milk but it also packs in several additional nutrients. It is filled with omega 3 fatty acids, antioxidants and minerals. It is also known to balance your cholesterol levels because it is lower in saturated fat content in comparison to whole milk.
Soy proteins are the best plant-based protein options available. This makes them the most suitable high protein low carb food. With every serving (1 glass), you can get about 8 g of protein. You can also choose fortified options that come with added nutrients to enrich your meal plan.
7. Salmon
If you consume fish, then this is a healthy and delicious choice for your meal plan. Salmon is a type of cold-water fish that is very popular among fitness enthusiasts for its myriad nutritional benefits. With just 4 ounces, you get about 26 g of protein. And this comes with almost no carbohydrates and unhealthy fats. It is a great lean protein option that can also fulfil your daily omega-3 requirement easily.
8. Hemp Seeds
For vegans, hemp seeds can be considered powerhouses of protein. With every ounce, you get 10 grams of protein. These seeds are rich in magnesium, potassium, zinc, iron, and calcium. You also get the advantage of soluble fibre which helps in improving digestion and ensuring better absorption of nutrients. This makes them one of the best high protein low carb foods.
Consuming hemp seeds with your high protein low carb breakfast or any other meal regularly is also known to reduce the bad cholesterol level in the bloodstream.
9. Tofu
This is yet another favourite among vegans and vegetarians. Tofu contains 9g of protein in every 100g serving. It contains 0 carbohydrates which makes it the best addition to your diet. Tofu is a very versatile food option as well. You can add it to your salads, prepare delicious snacks, or even just grill some tofu and serve it with veggies as a healthy meal option.
10. Lentils
Lentils are a staple in our diet. The good news is that they are packed with protein. 100 g of cooked lentils contain 9 g of protein. This is a great food source for a vegan or vegetarian high protein low carb diet plan. The same serving of lentils also gives you about 8 g of dietary fibre, making it one of the simplest options for your diet plan. You can prepare a variety of soups and dishes with lentils to keep your diet interesting and nutritious at the same time.
11. Chickpeas
Used to make delicious high protein low carb snacks like hummus, chickpeas are definitely a great choice for a weight loss diet plan. Every 100 g of chickpeas gives you close to 19 g of protein. The majority of the carbohydrates that come from chickpeas are fibre. So, it helps you achieve your weight loss goals and improves overall digestive health. Chickpeas are also very filling and improve immunity. This is very important when you are following a low-carb diet which is often followed by uncontrollable food pangs and cravings.
12. Walnuts
This is one of the healthiest, low carb and high protein foods. Every 100 g serving gives you 15 g of protein. Consuming a handful of walnuts in between your meals helps you get a good energy boost. The taste and texture of walnuts are very satisfying and are known to curb cravings for fatty and sugary foods. Consuming a few walnuts each day is known to be very beneficial when you get older.
It can prevent cognitive degeneration and as a result, prevent conditions like dementia and Alzheimer’s disease. Walnuts are also packed with Omega-3 fatty acids which keep your heart and brain healthy.
13. Tuna
A type of saltwater fish, it is the best lean protein source. Tuna contains no carbs and almost 30 g of protein in every 100 g serving. So, if you are looking for the right food to support a low-carb diet plan while helping you recover faster from a strenuous training regime, tuna is the ideal choice.
14. Pistachios
For a delicious snack option, this high protein low carb food is a great choice. Every 100 g contains close to 20 g of protein. It also loads you up with 10 g of dietary fibre. So, it boosts digestion and keeps you feeling fuller for longer. Pistachios have a unique flavour that makes them a great addition to desserts and smoothies. You can also eat them raw or roasted to enjoy their highly satisfying taste and texture.
15. Broccoli
A favourite diet food, broccoli is very filling and highly nutritious. One cup contains close to 3g of protein. It is very low in its calorie count and contains zero carbohydrates. It is also rich in fibre, vitamins, and minerals to give you great health benefits overall. This makes it perfect for a high protein low carb diet.
Conclusion
High protein low carb food options are great for many reasons besides weight loss. They help keep your cholesterol down and even balance the sugar level, preventing several health issues. However, whenever you plan to make drastic changes to your diet, you must consult an expert, especially if you have underlying health issues or are consuming certain medicines.
