Protein is the primary macronutrient that the majority gym rats and athletes associate with constructing muscle. It’s normally the centerpiece of a goal-focused food regimen plan, whether it’s a giant serving of grilled meat taking over the vast majority of room on a plate or a shaker bottle filled to the brim with protein powder.
A few of us don’t mind eating an unvaried food regimen of the identical few foods, day in and time out, 12 months after 12 months. Others need more variety of their food regimen to accommodate differing tastes, overall compliance, and the easy practicality of eating with family and friends.
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With all of different protein options available, together with some creativity, you won’t ever must endure a repetitive food regimen again. Let’s go over a listing of 20 high-quality, high-protein, low-carbohydrate foods to make your food regimen varied, interesting, and, most of all, effective.
Editor’s Note: The content on Breaking Muscle is supposed to be informative in nature, however it mustn’t be taken as medical advice. When starting a recent training regimen, food regimen plan, and/or complement protocol, it’s all the time a superb idea to seek the advice of with a trusted medical skilled. We should not a medical resource. The opinions and articles on this site should not intended to be used as diagnosis, prevention, and/or treatment of health problems. They should not substitutes for individualized consulting with a certified medical skilled.
High-Protein, Low-Carbohydrate Foods
The Advantages of a High-Protein, Low-Carb Diet
While protein does function within the repair and constructing of muscle tissue, it is also utilized by our bodies for more biological, less obvious, functions including make hormones and enzymes.
Protein also beats fat and carbohydrates for the thermic effect of food (TEF) — the rise in your metabolic rate that naturally occurs after eating. The next TEF essentially means that you may eat more of it, in comparison with the 2 other macronutrients, with less likelihood of those calories being stored as body fat. (1)
Moreover, protein has the next satiating effect than the opposite macronutrients. You’ll feel more full after a meal wealthy in protein, in comparison with a meal that’s carb- or fat-dominant. (2) All these advantages of protein can mix to make you leaner, more muscular, more satisfied, and potentially more healthy overall — just by specializing in a comparatively high-protein food regimen.
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Depending in your individual goals and current body composition, protein is usually prescribed at 0.8 to 1.25 grams per pound of body weight (1.76 to 2.75 grams per kilogram of body weight). Because athletes and lifters have various goals for his or her goal weight and body composition, the overall calories and macronutrient breakdown are calculated respectively for weight reduction, muscular weight gain, or maintenance.
Since protein is most frequently the macronutrient not drastically modified depending in your specific goal — while carbohydrates and fats are significantly scaled up and down — incorporating enough high-protein, low-carbohydrate food items might be a crucial a part of designing a successful nutrition plan.
The 20 Best High-Protein, Low-Carb Foods
Your individual every day meals actually don’t need to incorporate each of those foods throughout the day — that might be beyond impractical. Nevertheless, often rotating your protein selections can deliver quite a lot of micronutrients (including vitamins and minerals), while also adjusting your macronutrients (total carb and fat intake).
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While the foods listed are all relatively high in protein and low in carbohydrates, the fat content varies, which lets you more accurately select foods that suit your individual plan and goals. Attempt to get past any reluctance to trying some recent foods or recent methods of cooking. No rule says your options are limited to “grilled or boiled.”
Eggs
Eggs contain protein and healthy fats. They might be prepared in omelets, stews, scrambles, and frittatas to which meats, vegetables, cheeses, and herbs are sometimes added. This provides quite a lot of flavors and textures. Hard or soft-boiled eggs can even make a convenient, portable snack, and might be used to finish a variety of salads from classic egg salad to a comprehensive “chef’s salad.”
- Serving Size: One large egg
- Protein: 6 grams
- Fat: 5 grams
- Carbohydrates: 1 gram
- Calories: 74 calories
Egg Whites
Using exclusively egg whites in an omelet or scramble is a solution to bump up a meal’s protein content without adding extra carbohydrates or fat. The whites will also be utilized in smoothies and muffins for added texture and volume, together with additional protein. Pasteurized liquid egg whites, sold in cartons, provide convenience because they should not have to be painstakingly separated from the yolks in a complete egg.
- Serving Size: ½ cup
- Protein: 13 grams
- Fat: 0 grams
- Carbohydrates: 1 gram
- Calories: 63 calories
Salmon
Salmon accommodates protein and heart-healthy omega-three fatty acids. (3) Since it accommodates a moderate amount of fat, it has a smooth mouthfeel unlike some more lean fish. It will possibly be pan-fried, roasted, poached, broiled, or grilled, and even served over a salad. Salmon can be available canned and pre-cooked, making it a convenient, go-to source of protein when short on time.
- Serving Size: 6 ounces
- Protein: 40 grams
- Fat: 22 grams
- Carbohydrates: 0 grams
- Calories: 236 calories
Sardines
Sardines, like salmon, are one other source of protein and omega-three fatty acids. The fresh variety might be similarly pan-fried, broiled, roasted, or grilled, or served over a salad. They’re commonly available canned, packed either in water or oil, sometimes available with quite a lot of herbs, seasonings, and sauces, making them one other convenient source of pre-cooked protein. Oil-packed sardines will contain higher levels of fats.
- Serving Size: 6 ounces
- Protein: 42 grams
- Fat: 19 grams
- Carbohydrates: 0 grams
- Calories: 354 calories
Tuna
Tuna is a low-fat source of protein. Again, the fresh variety might be pan-fried, baked, or grilled, or served over a salad. It is usually available canned or in pouches, packed in water or oil. Oil-packed tuna will contain higher levels of fats.
- Serving Size: 6 ounces
- Protein: 42 grams
- Fat: 3 grams
- Carbohydrates: 0 grams
- Calories: 190 calories
Shrimp
Shrimp is a lean shellfish that has relatively few calories for its volume. A comparatively great amount might be eaten without necessarily “overeating,” making it a satisfying alternative for people on weight-loss diets.
It will possibly be grilled, sauteed, baked, or skewered for kebabs. It’s also a preferred alternative for tacos, burritos, and seafood salads. High-quality shrimp could also be served raw in shrimp ceviche — a salad wherein acid from citrus juice and onion denature its protein, as an alternative of traditional cooking.
- Serving Size: 6 ounces
- Protein: 35 grams
- Fat: 3 grams
- Carbohydrates: 2 grams
- Calories: 180 calories
Pork Chops
Pork chops are a source of protein with various amounts of fat depending on the cut. Because some cuts are fairly lean and subject to dryness, they’re sometimes brined or marinated before cooking, adding each moisture and flavor. They’re suitable for pan-frying, grilling, or roasting. They can be found bone-in or boneless.
- Serving Size: 6 ounces
- Protein: 36 grams
- Fat: 18 grams
- Carbohydrates: 0 grams
- Calories: 306 calories
Pork Shoulder
Pork shoulder is a moderate-fat source of protein. It’s a conventional barbecue item and might be braised, smoked, roasted, or skewered. It will possibly be utilized in tacos, sandwiches, salads, soups, stews, and pasta, or served by itself as a foremost entree.
- Serving Size: 6 ounces
- Protein: 63 grams
- Fat: 30 grams
- Carbohydrates: 0 grams
- Calories: 454 calories
Ham
Ham is a comparatively lean source of protein. It’s a pork leg cut that has been preserved by curing. It is typically moreover preserved by smoking. It will possibly be consumed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a foremost entree.
- Serving Size: 6 ounces
- Protein: 37 grams
- Fat: 8 grams
- Carbohydrates: 2 grams
- Calories: 236 calories
Sirloin Steak
Sirloin is one in all the leaner cuts of steak. It will possibly be prepared by grilling, roasting, pan-frying, or skewered for kebabs. Like most cuts of steak, it is usually served as a foremost entree, but might be served over salads, alongside eggs at breakfast, and in sandwiches, fajitas, tacos, omelets, or frittatas.
- Serving Size: 6 ounces
- Protein: 52 grams
- Fat: 8 grams
- Carbohydrates: 0 grams
- Calories: 300 calories
Strip Steak
Strip steak is one other relatively lean cut of pork. It will possibly be prepared in quite a lot of ways, nearly interchangeable with sirloin.
- Serving Size: 6 ounces
- Protein: 48 grams
- Fat: 6 grams
- Carbohydrates: 0 grams
- Calories: 294 calories
Ribeye Steak
Ribeye steak is a higher-fat steak with much marbling and a robust flavor. It will possibly be prepared much like other cuts of steak. The upper fat content needs to be considered when preparing and serving, as ribeye will yield the next calorie meal.
- Serving Size: 6 ounces
- Protein: 40 grams
- Fat: 37 grams
- Carbohydrates: 0 grams
- Calories: 494 calories
Lean Ground Beef
Lean ground beef has a fat content of 5%, which might be preferred over higher fat ground beef options to watch total calorie intake. It will possibly be used to make hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or a classic meatloaf.
- Serving Size: 6 ounces
- Protein: 44 grams
- Fat: 10 grams
- Carbohydrates: 0 grams
- Calories: 280 calories
Beef Liver
A staple of bodybuilding diets back in “the old days,” beef liver and other organ meats have made a comeback on some personal menus due to its consumption being dubiously promoted on social media. Like other organ meats, liver has a robust flavor and it tends to either be loved or intensely disliked. It will possibly be prepared by grilling or pan-frying.
- Serving Size: 6 ounces
- Protein: 50 grams
- Fat: 9 grams
- Carbohydrates: 8 grams
- Calories: 324 calories
Cottage Cheese
Cottage cheese is a dairy product consisting of curds and whey from skimmed milk, to which cream is added. It has a sour flavor, and it could possibly be eaten by itself, with pasta, on toast, or with granola, nuts, fruit, or vegetables. It is usually available in fat-free, 1%, 2%, and 4% (whole or full-fat) varieties.
- Serving Size: 1 cup, 4% (full-fat)
- Protein: 25 grams
- Fat: 8 grams
- Carbohydrates: 8 grams
- Calories: 222 calories
Greek Yogurt
Greek yogurt is yogurt strained of most of its whey, giving it a thicker consistency and higher-protein content than an identical volume of more common, unstrained yogurt. It will possibly be eaten plain, topped with fruit, granola, seeds, or nuts, and utilized in smoothies. It is obtainable in fat-free, 2%, and full-fat varieties. Note that many pre-flavored Greek yogurts often contain higher levels of carbohydrates from added sugar.
- Serving Size: 1 cup, 2%
- Protein: 24 grams
- Fat: 3 grams
- Carbohydrates: 9 grams
- Calories: 160 calories
Chicken Breast
Chicken breast is a quintessential muscle-building food since it is a low-fat source of protein that might be eaten in quite a lot of forms. It will possibly be poached, grilled, pan-fried, roasted, or skewered for kebabs. It will possibly be cut and served in sandwiches, on salads, in omelets, soups, frittatas, quiches, and tacos, or served as a showcase foremost entree.
Due to a light flavor, it could possibly function a blank slate for flavor profiles of your alternative. Don’t be afraid to experiment with seasonings beyond easy salt and pepper.
- Serving Size: 6 ounces, boneless/skinless
- Protein: 52 grams
- Fat: 6 grams
- Carbohydrates: 0 grams
- Calories: 281 calories
Chicken Thighs
Chicken thighs are a protein source moderate in fat. Like chicken breast, thighs might be eaten in a wide selection of forms. They might be braised, pan-fried, roasted, grilled, or skewered for kebabs. They will also be utilized in stews, soups, quiches, tacos, sandwiches, and tacos, or used as a foremost entree.
- Serving Size: 6 ounces, boneless/skinless
- Protein: 42 grams
- Fat: 15 grams
- Carbohydrates: 0 grams
- Calories: 310 calories
Whey Protein Powder
Whey protein powder is a convenient, low-fat, low-carbohydrate protein. It’s dried whey, which is the portion of milk that separates from curds during cheesemaking. It’s a convenient protein source, with a shaker bottle or blender, a protein shake might be made in seconds and carried out the door.
Other items, equivalent to fruit, nut butters, vegetables, and different sorts of milk or milk alternatives might be added to make a customized smoothie. Whey protein can even utilized in recipes for pancakes, muffins, cakes, and even cookies. Note that scoop portions and specific macronutrients will vary between brands and flavors.
- Serving Size: 1 scoop (31 grams)
- Protein: 24 grams
- Fat: 3 grams
- Carbohydrates: 3 grams
- Calories: 120 calories
Casein Protein Powder
Casein protein powder is one other convenient, low-fat, low-carbohydrate protein. It’s dried casein, the milk protein of curds. Casein is typically considered a “slow digesting” protein, allowing it to extend feelings of satiety and curb hunger for longer periods. (4) The identical method and recipes used for whey protein powder might be used for casein. Similarly, the inside track portions and specific macronutrients will vary between brands and flavors.
- Serving Size: 1 scoop (33 grams)
- Protein: 24 grams
- Fat: 0 grams
- Carbohydrates: 3 grams
- Calories: 110 calories
Sample High-Protein Menu Plan
Now that you could have a listing of a wide selection of protein-packed foods, here is an example of a day’s menu for a 200-pound (90.7-kilogram) athlete. Seeing a full day’s plan should assist you to see how one can work high-quality protein selections into your food regimen.
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The sample plan is calculated to offer roughly 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, 3,500 total calories, 20% of the calories from fat, and the remaining calories from carbohydrates. This can be a general, effective guideline for athletes and offseason bodybuilders.
Meal One
- Omelet — 1 cup egg whites, 1 whole egg, 1-ounce ham, ½-cup cooked spinach
- Cream of Wheat cereal — 1 cup
- Banana — 1 medium
Total: 50 grams protein, 9 grams fat, 106 grams carbs, 684 calories
Snack One
- Smoothie — 1 scoop whey protein powder, ½ cup 2% Greek yogurt, 1 tablespoon peanut butter, ½-cup oatmeal, 1 cup frozen fruit, 2 cups water
Total: 45 grams protein, 16 grams fat, 53 grams carbs, 505 calories
Meal Two
- Broccoli — 1 cup, cooked
- Chicken Breast — 6 ounces, boneless/skinless
- Rice — 2 cups
- Avocado — 1 medium
Total: 65 grams protein, 28 grams fat, 107 grams carbs, 949 calories
Snack Two
- Full-Fat (4%) Cottage Cheese — 1 cup
- Granola — 1 cup
Total: 34 grams protein, 15 grams fat, 57 grams carbohydrates, 390 calories
Meal Three
- Asparagus — 1 cup, cooked
- Sirloin Steak — 6 ounces
- Potato — 10 ounces, baked
- Butter — 1 tablespoon
Total: 67 grams protein, 19 grams fat, 118 grams carbohydrates, 905 calories
Every day Total
- Protein — 261 grams
- Fat — 87 grams
- Carbohydrates — 441 grams
- Calories — 3,433 calories — 30% protein, 22% fat, 51% carbohydrates
A Protein-Packed Plan
Now you could have the knowledge to work quite a lot of high-protein foods into your food regimen without compromising on quality or nutrition, and without settling for a humdrum existence rotating between the identical two or three protein sources. Setup an overall plan that suits your physique or performance goals, and make adjustments as needed to make sure success. Get out your calculator, pen and paper, frying pan, and grill, and get to it.
References
- Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight reduction and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
- Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., & Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A scientific review and meta-analysis. EClinicalMedicine, 38, 100997. https://doi.org/10.1016/j.eclinm.2021.100997
- Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130.
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