Discover the best and most delicious low-carb recipes on the Internet. We carefully selected our recipes based on the nutritional value, so you can eat great tasting food that still fits your Low Carb diet.
Food With High Protein Low Carb
Low-carb diets limit the number of carbohydrates a person eats. Instead of carbs, people focus on eating proteins, healthful fats, and vegetables.
Carbohydrates or carbs are one of three main food types that the body needs to work properly. The other two are protein and fat. Carbs give the body energy. The body breaks carbs down to use immediately or later.
If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat.
Ten low-carb diet tips
Many people find following a low-carb diet challenging, particularly at the beginning of the diet. The following low-carb diet tips might help people stick to their diet and may help them lose weight successfully.
1. Knowing what foods are low-carb
Low-carb foods include:
- lean meats, such as sirloin, chicken breast, or pork
- fish
- eggs
- leafy green vegetables
- cauliflower and broccoli
- nuts and seeds, including nut butter
- oils, such as coconut oil, olive oil, and rapeseed oil
- some fruit, such as apples, blueberries, and strawberries
- unsweetened dairy products including plain whole milk and plain Greek yogurt
2. Know the carb counts and serving sizes of foods
Most low carb diets only allow for 20 to 50 grams (g) of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.
The foods in the quantities listed below all contain approximately 15 g of carbs:
- 1 tennis ball sized apple or orange
- 1 cup of berries
- 1 cup of melon cubes
- ½ medium banana
- 2 tablespoons of raisins
- 8 ounces of milk
- 6 ounces of plain yogurt
- ½ cup corn
- ½ cup peas
- ½ cup beans or legumes
- 1 small baked potato
- 1 slice of bread
- 1/3 cup of cooked rice
While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.
The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.
3. Make a meal plan
A meal plan can help make things easier.
Anyone trying to follow a low-carb diet could try mapping out their week and plan all meals before heading to the grocery store.
Planning meals in advance can help people stick to the diet.
Knowing what they are going to eat for lunch and dinner can help a person avoid making unhealthful food choices, such as stopping at a fast food restaurant.
Meal planners are available for purchase online.
4. Meal prep
Planning is one thing, but preparing meals ahead of time can also help. Meal prep can help a person:
- avoid making unhealthful food choices
- save time during busier times of the week
- save money
Some people like to prepare a week’s worth of breakfasts and lunches ahead of time and store the meals in containers, so they are convenient and ready to go. It is possible to freeze some meals too, meaning people can prepare even more food in advance.
Having lots of pre-prepared meals on hand can help people avoid choosing less healthful options.
Popular low-carb meals to prepare in advance include:
- egg muffins
- Greek yogurt bowls
- protein pancakes
- chicken lettuce wraps
- protein and vegetable stir fry with no rice
5. Carry low-carb snacks
Low-carb snack options for between meals include:
- hard boiled eggs
- unsweetened yogurt
- baby or regular carrots
- handful of nuts
- cheese
It is essential to regulate portion size of any snacks to avoid overeating.
6. Consider carb cycling
Carb cycling involves eating very low-carb foods for a set amount of days, followed by one day of eating higher carb meals. This helps the body avoid fat-burning plateaus that can develop after weeks of low-carb dieting.
Carb cycling is not for everyone, and anyone considering it should talk to their doctor or nutritionist first.
7. Not all carbs are created equal
Carbs come in different forms.
Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.
People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.
However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.
Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.
Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.
8. Be aware of alternatives
Substituting low-carb or no-carb foods for high-carb foods can help reduce carb intake.
Some low-carb substitutions include:
- lettuce leaves instead of taco shells
- portobello mushroom caps instead of buns
- baked butternut squash fries
- eggplant lasagna
- cauliflower pizza crust
- spaghetti squash instead of noodles
- zucchini ribbons instead of pasta
9. Exercise appropriately
Exercise is an important part of overall health. People should avoid a sedentary lifestyle but refrain from excessive exercising.
The Centers for Disease Control and Prevention (CDC)Trusted Source recommend that adults do moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate health benefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also suggest that people lift weights or do other strength training exercises to improve overall health.
Those on low-carb diets may want to avoid long periods of intense activity such as distance running. This is because people who are doing a form of exercise that requires extra endurance, such as marathon training, will need extra carbohydrates to fuel their bodies.
10. Use common sense
People should know about potential health risks before starting a low-carb diet.
Short-term health risks caused by a low-carb diet may include:
- cramping
- constipation
- palpitations
- high cholesterol
- headaches
- brain fog
- lack of energy
- nausea
- bad breath
- rash
- reduced athletic performance
Long-term health risks caused by a low-carb diet may include:
- nutritional deficiencies
- loss of bone density
- gastrointestinal problems
Some people should not follow a low-carb diet unless instructed to do so by a doctor. These groups of people include those with kidney disease and teenagers.
Not everyone will benefit from, or should even consider, a low-carb diet. Anyone thinking about doing a low-carb diet should speak with a doctor before starting.
Zero Carb Food List
Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.
However, this doesn’t mean that you have to rigidly track your carb intake at all times. In fact, many keto dieters are able to stay in ketosis by using one simple strategy: Eating mostly keto-friendly foods that have little to no net carbs (i.e., digestible carbs that reduce ketone production).
Although it may seem like carbs are hiding around every corner when you first start your keto weight loss journey, there are hundreds of delicious options that have zero or almost zero net carbs as well. To help you figure what these foods are and make keto as easy as possible, we’ve compiled the ultimate list of zero carb and almost zero carb foods for your convenience.
The Ultimate No Carb Food List
Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils (with some exceptions). For this reason, many of the foods on this “zero carb” list actually have trace amounts of carbs — at fractions of a gram.
To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:
- It contains less than one gram of net carbs per serving.
- It isn’t commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.
If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that it’ll cause carb intake to climb, then it will likely be found on the almost zero-carb list.
Most keto dieters can add these “zero” carb foods to there diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.
We’ve broken the list down into multiple categories based on item type and practical use on the keto diet.
Here is a table of contents for your convenience:
By Food Category
- Zero Carb Meats
- Zero Carb Seafood
- Zero Carb Fats and Oils
- Zero Carb Spices and Condiments
- Zero Carb Drinks and Beverages
- Zero Carb Sweeteners
- Zero Carb Alcohol
- Zero Carb Snacks
By Practical Use
- Zero Carb Foods to Increase Protein Intake
- Zero Carb Foods to Increase Fat Intake
- Zero Carb Foods to Increase Fat & Protein Intake
- Zero Carb, Low-calorie Foods to Increase Fiber, Vitamin, and/or Mineral Intake
Food With Highest Source Of Protein
Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.
Seafood
Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.
White-Meat Poultry
Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating.
Milk, Cheese, and Yogurt
Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This versatile white meat is 31% leaner than it was 20 years ago.
Soy
Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.
Lean Beef
Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Protein on the Go
If you don’t have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and saturated fat.
Protein at Breakfast
Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.
Foods Highest in Protein
#1: Lean Chicken Breast
| Protein in a 6oz Breast | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 54.5g (109% DV) | 32.1g (64% DV) | 40.8g (82% DV) |
Nutrition Facts for Lean Chicken Breast (Cooked).(Source)
More Poultry High in Protein
- 62g (124% DV) in a whole chicken leg
- 53.9g (108% DV) per 6oz of lean ground turkey
- 51.2g (102% DV) in a 6oz turkey breast
- 38g (76% DV) in 1 cup of light chicken meat
- 31.9g (64% DV) in a chicken thigh
- 24.5g (49% DV) in a chicken drumstick
See all meats high in protein.
#2: Lean Pork Chops
| Protein in a 6oz Chop | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 52.7g (105% DV) | 31g (62% DV) | 31.8g (64% DV) |
Nutrition Facts for Pork Chops (Lean).(Source)
More Pork Products High in Protein
- 50.8g (102% DV) in 6oz of broiled pork tenderloin
- 43.7g (87% DV) in 6oz of ground pork
- 39.7g (79% DV) in 1 cup of diced lean ham
- 30g (60%) DV in a 6oz rack of pork ribs
- 19.2g (38% DV) in 3oz of salami
- 13.8g (28% DV) per 3oz of spam
See all meats high in protein.
#3: Tuna
| Protein in a 6oz Fillet | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 50.8g (102% DV) | 29.9g (60% DV) | 32.5g (65% DV) |
Nutrition Facts for Bluefin Tuna (Cooked).(Source)
More Fish High in Protein
- 45g (90% DV) in a 6oz salmon fillet
- 44.5g (89% DV) in a 6oz tilapia fillet
- 41.4g (82% DV) in a 6oz cod fillet
- 22.6g (45% DV) in 3oz of canned tuna
- 19.4g (39% DV) in 3oz of cooked shrimp
See all fish and seafood high in protein.
#4: Beef (Skirt Steak)
| Protein per 6oz Steak | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 48.7g (97% DV) | 28.7g (57% DV) | 21.4g (43% DV) |
Nutrition Facts for Skirt Steak.(Source)
More Lean Red Meat High in Protein
- 60.4g (121% DV) in a 6oz lamb roast
- 44.8g (90% DV) in 6oz of lean ground beef
- 28.4g (57% DV) in 3oz of roast beef
- 24.2g (48% DV) in 3oz of roast buffalo
- 21.7g (43% DV) in a 3oz beef hamburger
See all meats high in protein.
#5: Firm Tofu
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 43.5g (87% DV) | 17.3g (35% DV) | 24g (48% DV) |
Nutrition Facts for Firm Tofu.(Source)
More Soy Foods High in Protein
- 33.7g (67% DV) in 1 cup of tempeh (fermented tofu)
- 31.3g (63% DV) per cup of cooked soybeans
- 14g (28% DV) in a 16oz glass of soymilk
- 9.2g (18% DV) per cup of soy yogurt
- 7.9g (16% DV) per tblsp of soy protein powder
Note: The amount of protein in tofu can range between 4.8g (10% DV) to 17.3g (35% DV) per 100 gram serving (or a little less than 1/2 cup). See the nutrition comparison of 10 common tofu brands. To find more, use the detailed nutrient ranking of all vegan foods high in protein.
Looking for a brand with this much protein? Try House Foods Tofu.