South Beach Compatible Menu
This menu is compatible with the South Beach Diet. The nutritional information will vary substantially based on your food choices, the amount of food you consume , and your preparation method.
As a very general estimate, this day’s menu may provide 11001300 calories, 5065 grams of fat, 50-57 grams of carbohydrate, about 1315 grams of fiber, 2500 milligrams of sodium, and 100110 grams of protein depending on the foods you choose. Dessert calories and macronutrients are not included in these estimated numbers.
Pressure Cooker Pulled Chicken
Nutrition: 306 kcal, 12g carbs, 25g, protein
This pulled chicken pressure cooker recipe is so simple and delicious! Let your pressure cooker work its magic and make chicken thats juicy and full of flavor. This recipe is great for a high-protein diet because you can make a batch of this pulled chicken and then use it for whatever you like! We love it in lettuce wraps, on top of sweet potatoes, on top of a salad, or just eaten on its own! Its the best way to meal prep for busy weeknights while switching up the flavor for your taste buds.
Are Carbohydrates Bad For You
Just as fat has been demonized in the past, it appears the same thing is now happening with dietary carbohydrate.
That begs the question are carbohydrates harmful?
The answer is no, but we should clearly differentiate between the different carbohydrate sources.
For instance, a few sweet potatoes and some sauteed spinach? Enjoy them providing theres no medical reason to limit them they arent going to cause harm.
On the other hand, is a diet high in refined carbohydrates supportive of good health?
Not at all.
In fact, the over-consumption of these foods is what is driving much of the obesity and chronic disease epidemics we see today.
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Low Carb Stuffed Chicken
Nutrition: 406 kcal, 10g carbs, 56g protein
This Low Carb Stuffed Chicken Recipe is a delicious, healthy dinner! This chicken breasts recipe is packed with a whopping 56 grams of protein! This recipe is ready on the grill or in the oven, it can be prepped the day before, and prepped in minutes. Its gluten-free and macro-friendly!
Chocolate Chia Protein Pudding
Chia seeds boast a filling combination of protein and fiber .
These tiny seeds take on a gel-like texture when combined with liquid, so you can make a creamy pudding thats delicious any time of day.
A serving of this chocolaty pudding contains an impressive 28 grams of plant-based protein. Plus, it takes only a few minutes to make. Try topping the pudding with some berries for a pop of natural sweetness.
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Why Are Beans Not Keto Friendly
Because keto is a low-carb, high fat diet, and most types of beans fall into high-carb categories, they are not best suited for a ketogenic diet. Though the range can vary, one serving of any type will likely take up a large chunk of your daily carbohydrate allowance.
Here is what the carbohydrate content for a cooked, single serving of the most common types of beans looks like:
Net Carbs: 16.5g
Most of the common types of beans are off-limits on keto. A half cup serving can range from 11-16g of carbs, which can use up a good chunk of your carb allowance for the day.
Low Carb Burrito Zucchini Boats
Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.
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High Protein Low Carb Garlic Squid
Or calamari, still dont know the difference and whether theres a difference or not. What I do know is: this is delicious, its ready in 15 minutes and you need to try it. Ingredients include calamari, garlic, tomato paste, olives and Parmesan cheese. Recipe here.
- Ready in: 15 minutes | Servings: 1
- Kcal: 610 | Protein: 49g | Carbs: 22g | Fiber: 4g | Fat: 36g
The ingredients for this simple and quick low-carb dinner include shrimp, broccoli, garlic and cream cheese. Recipe here.
- Ready in: 15 minutes | Servings: 2
- Kcal: 381 | Protein: 26g | Carbs: 16g | Fiber: 4g | Fat: 25g
Benefits Of High Protein Low Carb Diet Or Meals
Protein-rich foods along with a minimal amount of carbs in the foods we eat help in maintaining balanced sugar levels reduce the risk of heart issues. It also helps in better digestion and aids in better weight loss management without gaining weight.
The foods should be a mix of both and having only high protein food without including carbs can make a person dizzy, tired, lose energy which can lead to other health issues.
Therefore, always try to have and include both proteins and fewer carbs to lose weight.
Always remember to have a balanced diet to lead a healthy lifestyle. Never try having just a high protein diet or just having a low carb diet. Making recipes that contain all nutrients is the better way of leading a healthy lifestyle.
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Grilled Shrimp & Vegetable Skewers With Chimichurri Sauce
Summer is the perfect time for lazing on the deck. And firing up the grill.
Now hamburgers and hot dogs are good, and all. But sometimes you want something healthier.
These skewers are a great option. The shrimp is juicy and full of flavor.
Thats because you marinate it in a homemade chimichurri sauce. So, it adds savory, sweet, and tangy flavors.
The zucchini, red onions, and bell peppers add freshness and nutrition.
This dish feeds 8 people. Thus, its perfect for feeding a large crowd.
What Are Complex Carbohydrates
Starches and fibre foods are complex carbs that can take a longer time to break down and keep us full and maintain the levels of sugar in a body.
Starches such as sweet potatoes, oats, brown rice, whole wheat, chickpeas, black beans are healthy carbs. They take a long time to break down and help maintain body weight in a healthy manner.
Fibre is also a type of complex carb that does not break down and aids in proper digestion. Therefore, having these kinds of carbohydrates such as fibre rich foods helps in good digestion.
They also give energy as well as do not put on weight but having only fibre rich food is not digested quickly and cause lower blood sugars immediately.
Therefore, having carbs is essential but always try to include good carbs and not sugary foods to avoid weight gain. Do not confuse yourself and try to limit your intake of carbohydrates with a balanced diet.
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Easy Healthy Low Carb Recipes For Dessert
This quick and easy, high protein snack tastes just like Almond Joy Cheesecake, but its packed with protein and is super healthy!
This gluten free peanut butter chocolate lava cake recipe is so rich and delicious youll never know its protein packed, low carb and sugar free! The perfect healthy dessert for Valentines Day!
These homemade Low Carb Gluten Free Graham Crackers with Almond Flour are better than store bought and much better for you! You cant tell theyre healthy!
These homemade paleo almond joy bars are a healthy, low carb remake of the classic candy bar that you will never believe are sugar, dairy, grain and gluten free!
These Paleo Whipped Gluten Free Shortbread Cookies melt in your mouth and are only 60 calories! Theyre secretly sugar free, healthy and vegan/keto friendly too!
These Protein Low Carb Keto Brownies are SO dense and chewy you would never believe they are only 107 calories! Paleo friendly, sugar/gluten free and so tasty!
Who Shouldnt Eat A High Protein Low Carb Diet
First of all, there is a persistent myth that too much protein is bad for our kidneys.
Note the key word myth.
To put the record straight the impact of higher protein intakes on kidney health has been studied extensively. Research shows no negative consequences of high protein consumption in healthy individuals .
On the negative side, though, studies suggest a high protein intake can be damaging for those who have already developed chronic kidney disease .
For these people, evidence suggests that a low-protein diet is the best way to manage the condition .
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The Good Kitchen Frozen Meals
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.
High Protein Low Carb Dinner Ideas
On a low carb diet but need to increase your protein intake? These high protein low carb dinners are delicious, full of flavors, and super easy to make.
A low carb diet can work wonders in helping you lose weight fast. But did you know that a low carb diet that is also high in protein can turbocharge your weight loss?
Of all the macros, protein helps you feel full the most. And when you feel full, you are likely to eat less food.
Also, eating more protein can boost your metabolism. The faster your metabolism, the more weight that you lose.
So, today I am sharing 20 high protein low carb dinner ideas that are not only delicious but will speed up your weight loss.
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Benefits Of A High Protein Low Carb Diet
Firstly, there are numerous potential benefits that a diet high in protein and lower in carbohydrate can have.
These are specifically related to weight loss, satiety levels, and improved body composition.
To understand why these benefits occur, we have to examine the function of carbohydrate and protein within the body.
Cons Of High Protein Diet
Protein-rich foods contain unhealthy fats that can lead to heart problems, bone issues. For example, meat is high in protein but intake of high proteins such as meat can have a large number of fats leading to raising levels of cholesterol.
Always choose healthy foods with good protein and fibre in them.
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A Strict Keto Diet Is Used For Epilepsy Treatment
How It Works When people say theyre on the strict version of keto, theyre likely referring to the one thats been shown to help treat epilepsy. Sometimes called the therapeutic keto diet, this is the original version of keto, which was created in the 1920s to help treat seizures, according to a study published in Current Treatment Options in Neurology. Strict ketosis was traditionally for those using ketosis as part of treatment for who were nonresponsive to medication, Kizer says.
The original study found that sticking to the keto diet for one year led to improvements for 44 percent of study participants, with another 12 percent becoming seizure-free, per a study published in June 2016 in Practical Neurology.
This version of the diet allows for the lowest amount of carbs . According to the Practical Neurology study, 90 percent of daily calories come from fat, 6 percent from protein, and just 4 percent from carbs.
Who It’s Best For People who are trying the keto diet to treat epilepsy
Risks to Note The most common side effects among children who followed the diet were constipation, weight loss, and growth problems or anorexia, found the Practical Neurology study. The growth problems among children may be the result of limited protein intake, Spritzler says.
Unsurprisingly, this strict version of keto also seems to be the toughest one to stick to: Research shows that the modified versions of the diet have lower drop-out rates.
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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Easy Keto Italian Sausage Meatballs
Meatballs are classic comfort food. They typically remind us of our childhood.
But what is not comforting about them is that they are not keto. That is because of the breadcrumbs that are used to bind them.
These keto meatballs are so comforting. They are juicy, tender, and nicely seasoned with a good sear on them.
All topped with some grated Parmesan and swimming in a delicious tomato basil sauce.
And since one serving contains only 5 grams of net carbs, they are perfect for your keto diet.
To keep them low carb, you use almond flour to bind the ingredients together. You can find some almond flour here.
Serve on top of zucchini noodles or some low carb pasta. Check out more high protein dinner ideas here.
Parmesan Baked Cod Recipe
Want some more Italian eats? Ive got you covered.
Tender, flaky cod is covered in a homemade garlic butter sauce and topped with Parmesan cheese. Dont be surprised if you want seconds!
Besides being delicious, cod is good for you too. It contains B vitamins, which you need for your brain.
And its rich in phosphorus, which you need for healthy bones. As an added bonus, it contains selenium, a powerful antioxidant. So, eat up that cod!
And whats Italian food without noodles- zucchini noodles, that is?
Making zucchini noodles is quite easy. First, cut off the ends of your zucchini.
Then, spiralize it in a spiralizer like this. Finally, saute your zucchini noodles in some olive oil.
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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
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.
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Pin Easy Healthy Low Carb Recipes
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!
Instant Pot Creamy Italian Chicken
Chicken breasts are a good source of protein. But, lets face it: they can be pretty bland.
Thats because they dont contain a ton of fat. And as we all know, fat adds flavor.
This Italian chicken is anything but bland. Even though its an easy recipe!
The cream cheese adds flavor and moistness. And the sundried tomatoes add tanginess and sweetnessits a party in your mouth.
To complete the Italian theme, youll definitely want some low carb noodles like Skinny Pasta Shirataki Noodles.
They contain zero grams of net carbs. As an added bonus, theyre gluten-free.
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Is A High Protein Low Carb Diet Right For Everyone
As the saying goes, there is no one-size-fits-all diet, and that applies here too.
A high-protein, low carb diet can be very effective, and its especially useful for those looking to improve body composition and/or lose weight.
However, there are several routes to the same destination, and whats right for a friend might not fit your lifestyle. Other diets such as low carb, high fat , paleo, keto, whole-foods, and most diets that focus on nutrient density can all improve health.
That said, this particular diet makes controlling food intake a lot easier than many other eating plans. This mainly comes down to the beneficial impact a higher protein intake has on satiety levels .
Like most lower carb diets, it also features lots of delicious-tasting foods. After all, its hard to complain about a diet that encourages steak and cheese, isnt it?
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.
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