High Protein Low Carbs Meals

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High Protein Vegetarian Meals

The PE Diet | My Healthy High Protein Low Carb Meals

If youve decided to start following a more plant-based diet, you may be concerned about getting enough protein.

However, as long as youre following a balanced vegetarian diet rich in whole foods, getting enough protein could be easier than you may think.

Here are a few plant-based high protein meal ideas.

Low Carb Breakfast Casserole

Mediterranean Breakfast Casserole is a low-carb, keto, rustic breakfast that is easy to make and is perfect for sharing with family and friends. It requires only chicken sausage, kale, tomatoes, and feta cheese. It contains only 7 grams of carb, so you dont have to worry about your health, and its too tasty.

Suggested: Keto Kale Recipes

More Low Carb Lunch Ideas

Outside of salads, bowls, and bento boxes, there are more ways to pack incredibly delicious and low-carb lunches without running up your grocery bill or spending hours in the kitchen.

Contrary to what you might think you can even make low-carb sandwiches. Yes, REALLY.

The recipes below can be made ahead of time and stored in meal prep containers so you can grab and go as needed:

These Grain-Free Falafels are an allergy-friendly, grain-free version of the traditional Mediterranean recipe.

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Tips For Getting Started

You may be eager to begin this meal plan right away. But first, there are a few things to do in order to have a safe, effective, and enjoyable experience.

Note: This meal plan is both high in protein and very low in carbs. For the next two weeks, youll eat between 14 and 25 grams of net carbs per day. If youre currently eating a higher carb diet, you may experience some carb withdrawal symptoms within the first week.

  • Check with your doctor if you take medications for diabetes or high blood pressure. When you cut way back on carbs, your medications may need to be adjusted. This plan may also be too low in carbs for mothers who are breastfeeding.
  • Clean out your pantry and refrigerator. Get rid of foods high in starch and sugar, especially those with added fats, such as donuts, cookies, ice cream, and chips. Toss or give away sugar-sweetened beverages, fruit juice, and beer. Even whole-grain bread and most fruits need to go. See our complete Kitchen clean-out list for more details.
  • Avoid the keto flu. If youre new to low carb, you may develop symptoms like headaches and fatigue unless you drink plenty of fluids and get enough salt. Learn more in our guide to the keto flu.
  • Here is your first week of delicious high protein recipes for breakfast, lunch, and dinner. Youll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.


  • Which foods are highest in protein?
  • + Low Carb Lunch Ideas


    One question Im often asked is what are good low-carb lunch options?. My friend, if that sounds like you, Ive got the answer in this ultimate guide to low-carb lunch ideas.

    There are so many reasons low-carb recipes are a hit. Often, the meals are low in calories, dense in nutrition, and high in protein as well as fresh in ingredients, all of which help keep us satiated and feeling our best.

    And making low-carb lunches for the office doesnt have to be complicated,

    Below are all the recipe ideas to get you started with making low-carb lunches and tips to keep you consistent and looking forward to lunch.

    Recommended Reading: Recipes For Low Carb Soups

    Fall Farro Protein Bowl

    This vegan-friendly Fall Farro Protein Bowl has everything you want in a satisfying meal.

    Combine high protein ingredients like chickpeas, farro, hummus, tempeh strips, and roasted almonds with arugula, roasted sweet potato, carrots, and mixed greens for a satisfying combination thats sure to keep you full for hours.

    This farro bowl provides 21 grams of protein per serving and takes just 45 minutes to prepare.

    Easy Healthy Low Carb Recipes As A Side Dish

    This Goat Cheese Cauliflower Bake is super creamy and extra delicious with a little bit of bacon. You would never guess its super easy, healthy and low carb!

    This paleo and whole30 Low Carb Mock Cauliflower Potato Salad tastes like the classic potato salad without the carbs! Everyone will be fooled by this healthy comfort food!

    This Mediterranean Low Carb Broccoli Salad is a super easy, healthy and protein packed side dish for dinner or a potluck! Its made with Greek yogurt and you wont even miss the mayo!

    These gluten free, keto paleo cauliflower tater tots are so crispy and crunchy you will never believe theyre low carb and made from veggies! Even your kids will love them!

    This Easy Cheesy Broccoli Loaded Cauliflower Casserole is the side dish that will make your family love vegetables! Low carb, gluten/grain/sugar free and keto friendly too!

    These quick and easy, low carb cauliflower mashed potatoesonly have 5 ingredients, 62 calories, 1 SmartPoint and use a secret ingredient to pack them with protein! Theyre perfect for a healthy Thanksgiving!

    This Cauliflower Low Carb Paleo Vegan Stuffing is made entirely from vegetables but has all the flavor of traditional stuffing! Whole30, gluten free and SO delicious!

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    Avocado Chicken Salad Lettuce Wraps

    Chicken salad lettuce wraps is a mouth-watering lunch favourite. It consists of healthy avocado and has a low carb of 3.2 grams. There is no mayonnaise needed at all. It satisfies the urge for a delicious lunch as it is also quick to make. These tasty wraps are one of my best low-carb, high protein recipes that are great for a busy work lunch.

    Suggested: Keto Wrap Ideas

    Sweet Potato And Turkey Breakfast Hash

    HIGH Protein LOW Carb Meals | Broccoli Chicken Recipe

    When youre craving a flavorful, filling paleo breakfast, a breakfast hash can make your morning.

    This Sweet Potato and Turkey Breakfast Hash is made with nutritious sweet potatoes, apples, Brussels sprouts, and kale.

    Unlike many other paleo-friendly breakfasts, this dish gets most of its 25 grams of protein from ground turkey.

    This makes it a great breakfast choice for you if you have an allergy to eggs.

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    Keto Chicken Alfredo Casserole

    Keto Chicken Alfredo Casserole is the perfect keto dinner you can quickly make for your whole family. It is an easy, cheesy meal packed full of chicken, cheese, and cauliflower containing only 6 grams of carbs. This recipe is another version of the classic Italian favorite. Its super delicious and will satisfy your need to maintain a healthy diet. Also, this recipe is one of my favorite low-carb high protein recipes that you will love too.

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    Spaghetti Squash Burrito Bowls

    I love burritos, as Im sure many of you do too. Whats not to love about them?

    Everything but the carbs that is. And as delicious as they are, theyre not worth ditching your skinny jeans.

    These burrito bowls give you all the flavors you love- without all the carbs. Theres nicely seasoned ground beef, ooey-gooey melted cheese, and fresh veggies.

    All sandwiched in a spaghetti squash bowl. Its the perfect bowl to eat out ofisnt it nice when you can eat your bowl?

    Now, thats how I like to roll. What a lovely high protein dinner!

    Per Serving:

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    High Protein Low Carb Avocado Chicken Salad With Egg

    I, get it, this is a very basic recipe, but its really good. And if you boil some eggs and prep the chicken breast, youre going to make this in no time for lunch or even dinner. Ingredients include: chicken, eggs, avocado, spinach, tomatoes, cucumbers, olives. Recipe here.

    • Ready in: 10 minutes | Servings: 1
    • Kcal: 635 | Protein: 44g | Carbs: 22g | Fiber: 12g | Fat: 43g

    Pin Easy Healthy Low Carb Recipes

    10 Gorgeous High Protein Low Carb Meal Ideas 2020

    Yall have been asking for more easy low carb recipes lately, so you know what time it is?


    Ive complied 45 SUPER simple and healthy, gluten free low carb recipes, from breakfast to dessert and EVERYTHING in between. Were talking snacks, dinner and side dishes TOO! < Basically the best keto low carb food list!

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    What Are Simple Carbohydrates

    These are basically sugar foods, bread, ice creams, chocolates, rice, some sweet fruits. Everything that contains sugar whether the sugar occurs naturally or added sugars, break quickly in a body causing the sugar levels to rise.

    Having no carbohydrates in the diet is also a health risk. They cause blood sugar levels to reduce completely. Therefore, include carbs in the diet but in a healthy manner.

    Including a lot of high sugar, foods can cause heart problems too and diabetes.

    Low Carb Taco Casserole Recipe

    Crock-Pot keto taco casserole is so easy to make in just 10 minutes with simple ingredients. It has just 4 grams of net carbs. It tastes delicious, turning the best flavors from tacos to a keto taco casserole recipe in a Crock-Pot slow cooker. This recipe is quick to make and also maintains your health as it contains high proteins.

    Suggested: Keto Crockpot Recipes

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    Overnight Oats With Protein Powder

    Overnight oats are a great option for those needing a quick breakfast on the go.

    These Protein Overnight Oats pack in 22 grams of plant-based protein from oats, vegan vanilla protein powder, and chia seeds.

    The best part about overnight oats is that you can tweak the recipe based on your preferences. If youd like to add more protein, you can add a tablespoon of natural peanut butter, which provides an additional 3.6 grams of protein .

    Not All Proteins Are Created Equal

    PE Diet Meal Examples | Low Carb High Protein Recipes

    Any successful way of eating comes down to the types of food you eat. Focusing on the wrong high-protein foods can derail any fitness or health goals youre trying to reach.

    For best results, eat whole foods that pack not only protein, but other beneficial nutrients like fiber. They will keep you full so you dont give in to cravings. Plus, the fiber will keep your digestion running smoothly.

    Focusing on lots of red meats and other sources of saturated fat can also have negative consequences. For years, studies have shown people who consume red meat regularly have higher incidences of:

    • Cancer
    • Stroke
    • Type 2 diabetes

    Substituting just one serving of red meat per day for a healthier food source can drop mortality rates as much as 20 percent. Whole grains, fish, poultry, legumes, and nuts are great alternatives without the saturated fat.

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    Spinach Stuffed Chicken Breasts

    Spinach Stuffed Chicken Breast recipe is super quick to prepare, having a low carb of only 3 grams. The cream cheese and Parmesan add a ton of flavor to this food, making it delicious. You will just require a few ingredients like cream cheese, Parmesan, chopped spinach, a little mayo, and seasonings. Its a snack that you can enjoy with friends and family without maintaining your health.

    Suggested: High Protein Vegan Meals

    The Ultimate Vegan Protein Burrito

    Beans, quinoa, hemp seeds, and sprouted grain tortillas push the protein content of these Ultimate Vegan Protein Burritos to 22 grams per serving.

    Not only are these burritos brimming with protein, but theyre also an excellent source of healthy fat, fiber, vitamins, minerals, and protective plant compounds thanks to ingredients like avocado, cilantro, pico de gallo, and kale.

    One of the star ingredients in this recipe, hemp seeds are an excellent source of protein for vegans, providing nearly 10 grams per 3-tablespoon serving (

    Here are a few ideas for high protein and paleo-friendly meals.

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    Philly Cheesesteak Stuffed Portobello Mushrooms

    You wont miss the bread in this delicious cheesesteak recipe. The mushroom is the perfect replacement and will enhance the taste of the meat, making this a winning combo.

    To reduce the amount of saturated fat, choose lean grass-fed beef. If you love lots of veggies in your dishes, add whatever you want to make this an even more satisfying meal.

    Having guests over? Impress them with this recipe and presentation so they think youve suddenly become a chef in your spare time.

    Parmesan Crusted Pork Chops

    Meal prep high protein, low carb lunch ideas for this week

    Chicken is good and all. But sometimes, you need a change.

    These pork chops are off-the-charts amazing. They are juicy and tender on the inside and crispy on the outside, and best of all, theyll help to keep your carb intake low.

    And theyre crusted in Parmesan cheese and crushed pork rinds. So, theyre full of flavoryoull definitely want these on your weekly rotation.

    Besides making a good breading, pork rinds are perfect for snacking on too. Theyre low carb and they contain lots of protein too.

    So, theyre quite filling. Feel free to get some here.

    These pork chops are filling just the way they are and only have 5 grams of carbs. But for extra nutrition, you can serve them with a simple arugula salad.

    Per Serving:

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    The Best 3 Ingredient Low Carb Snack

    This is sort of weird/embarrassing but WHATEVER. I am going to share with you one of the easiest low carb snack recipes that I love. I dont love it because its low carb but I love it because, although it sounds weird, it tastes YUMMY.

    This is what my roommate and I affectionately call Taylors Ham Snack.

    You literally wrap a dill pick and cheddar cheese in a slice of deli ham. I know youre probably questioning my food blogger skillz now that you know what one of my favorite, stupid-easy snacks are. BUT, do not knock it until you try it. ITS SO GOOD.


    This Easy Low Carb Keto Breakfast Casserole with Sausage is loaded with cheese and Italian flavors! A perfect, make-ahead breakfast or brunch thats gluten free and healthy!

    These Low Carb Sugar Free Keto Blueberry Muffins with Almond Flour are SO tender and moist youll never believe they are healthy and gluten free! Perfect for breakfast or snacks!

    This Grain Free Low Carb Keto Granola is SO crispy and crunchy! Youll never guess its secretly healthy, gluten free and sugar free and paleo and vegan friendly!

    Almond Crusted Baked Tofu Nuggets

    Are you vegan or trying to add more plant-based protein meals to your diet? Then, try these tofu nuggets!

    They are super crispy on the outside and moist on the inside. The crushed almond crusting adds a nice texture to the nuggets.

    Meanwhile, the tofu is packed with umami flavor thanks to the sesame oil and soy sauce marinade. And the dipping sauce is so creamy and yummyperfect for dipping your tofu nuggets in.

    Besides being yummy, this dish is packed with nutrition. In fact, it provides more than 30% of your daily fiber needs.

    Per Serving:

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    Foods To Eat On A Low

    Just because youre eating a low-carb, high-protein diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for low-carb, high-protein eating is to plan your meals in advance. Keeping a go-to high-protein, low-carb food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.

    The Good Kitchen Frozen Meals

    3 Low Carb High Protein Recipes For Weight Loss | Fast And Easy!

    The Good Kitchen offers a variety of frozen, ready-to-heat meals that provide protein and nutritious ingredients.

    These meals come in a variety of flavors, all of which are high in protein. For example, the Chili Lime Chicken provides 30 grams of protein, the Fennel Shrimp has 35 grams, and the Beef Taco Bowl has 39 grams.

    When youre craving a quick but satisfying lunch, try out True Primal soups.

    Their paleo-friendly, organic soups contain whole food ingredients that are high in protein.

    Their Roasted Chicken Soup contains 26 grams of protein per serving from high protein ingredients like chicken bone broth and chicken breast.

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    Grilled Salmon With Avocado Salsa

    Salmon contains a ton of protein and healthy fats, which is exactly what people on high protein, low carb diets seek.

    This Salmon with Avocado Salsa recipe pairs grilled salmon with low carb ingredients like avocado and cherry tomatoes and packs in 25 grams of protein per serving and just 13 grams of carbs.

    Easy Apricot Mozzarella Stuffed Chicken Recipe

    This is our lowest Low-Carb Dinner option! At only 5g of carbs per serving, this easy Apricot Mozzarella Stuffed Chicken Recipe made with chicken breast, fresh mozzarella, apricot slices, and wholesome spinach. If youre looking for an easy, healthy meal for dinner tonight, this recipe is a family favorite!

    The ultimate meal for healthy eating! With the perfect balance of flavors, this One-Pot Honey Rosemary Chicken & Vegetable recipe is a win for the whole family!

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    Crispy Skin Baked Chicken Drumsticks

    Here is another drumstick recipe. You can never get enough drumsticks, right?

    And the best part of the drumstick is the chicken skin. That is because it is packed with fat, which makes everything tasty.

    Not only that, but it is super crispy and seasoned just right. For the seasoning, you will need a couple of spices, as well as coconut aminos, and olive oil, to coat the drumsticks.

    And these chicken drumsticks are not too greasy because you use an air fryer. Air fryers are great if you are trying to cut down on grease. You can find a good quality air fryer here.

    To make it a meal, serve with some delicious zucchini fries.

    Per Serving:

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