Easy high protein low carb recipes for weight loss

For those looking to lose weight, a high-protein and low-carb diet is an effective way to do so. Eating high-protein meals helps promote satiety, which can help reduce overall food intake and lead to weight loss.

Additionally, low-carb meals can help reduce cravings for unhealthy snacks and sweets. By combining the two, you can create a meal plan that is both nutritious and effective at helping you reach your weight loss goals.

How high protein low carb meal will help you lose weight?

Cutting down on your carbs has so many benefits it helps to lose weight, lowers appetite, maintains a healthy blood sugar level, maintains cholesterol level etc.

Basically, it leads to short-term weight loss, but at the same time when you are on a low-carb diet a high-protein meal plan is very essential. As our body gets the energy from the stored fats in our body, and when you are losing it, you should always compensate your body with a high-protein meal.

High protein meals help you to have lean body mass during the period of weight loss. It also makes you feel full and lowers your hunger. The amino acids present in protein help to build muscles and also help to increase bone density.

Tips to make a high protein low carb meal plan-

• Easily available proteins- Try to focus on easily available proteins in the market like eggs, chicken, fish, and turkey if you aren’t vegan. Otherwise, you can only include eggs in your diet plan, and instead of non-vegetarian proteins, you can have plant-based proteins like soya chunks, tofu, Greek yoghurt, black beans, pumpkin seeds, cottage cheese, protein powder etc.

• Do not consume unlimited protein- Eating the right amount of protein is essential for our health and well-being. Too much protein can lead to a variety of health issues, including weight gain, heart disease, and diabetes. On the other hand, not getting enough protein can cause muscle loss and fatigue. That’s why it’s important to consume limited amounts of protein each day.

• Need to balance macros- Though it is a high protein and low carb meal plan you should balance your daily consumption of nutrients. Like you need to consume 45% protein, 30% fat, and 25% carbohydrates.

• Include more fibre- In your daily diet try to include more fibre, half of your carbohydrate consumption should be fibre, which will help you to lose weight more rapidly. Not just that it will also keep you full for long. Try to have more fruits and vegetables to include fibres in your meal plan.

10 high protein low carb recipes:

Turkey Caesar salad –

Ingredients:

Boneless turkey breast ½ pound

Extra virgin olive oil 5-6 tbsp

Garlic clove 2-3

Lemon juice 2 tbsp

Chopped anchovy fillets 2-3

Whole-wheat Italian bread 2 slices

Lettuce 1 cup sliced

Salt and ground pepper

Preparation:

Chop the garlic first then add 5 tbsp olive oil into the blender, add salt and pepper, then add the anchovies, lemon juice and chopped garlic into the blender. Blend well until smooth.

Flatten the turkey breasts using a heavy skillet or a meat tenderizer, then season them with some salt and pepper. Add 1 tbsp of the salad dressing and spread well.

Place the turkey breasts into the pan, and grill for 3-4 minutes from both sides until gets golden brown.

Brush some olive oil on the bread slices and toast till it gets crispy from the outside.

Cut the grilled turkey and the bread into bite-size pieces, and add the sliced lettuce, chopped turkey and the bread into a mixing bowl.

Add the remaining salad dressing into the bowl and toss everything well.

Serve it with some parmesan from the top.

Serving- 2

Cook time – 30 mins

Prone cauliflower fried rice-

Ingredients:

Blended cauliflower 1 cup

Medium size prone 5-6

Cooked brown rice ½ cup

Olive oil 3-4 tbsp

Egg 1

Chopped veggies (carrots, bell pepper, beans)

Salt and crushed pepper

Preparation:

Add 2 tbsp olive oil into the pan and add the prone into it, season with some salt and pepper. Cook for 2 minutes from both sides then keep it in a bowl aside.

Add the chopped veggies into the pan add some salt and pepper to taste, then cook for 4-5 minutes, then keep aside.

Add ½ tbsp olive oil to the pan, crack the egg into it, add some seasonings and scramble the egg. Fry it well and keep it aside.

Then add the remaining olive oil into the pan, add the blended cauliflower into the pan and cook for 2-3 minutes, then add the cooked veggies and cooked brown rice into it, mix well and add some more seasoning if needed.

Then add the fried egg and prone into the fried rice and mix well. Cook for 3-4 minutes and serve hot.

Servings- 2

Cook time- 25 minutes

Fried tofu salad-

Ingredients:

Tofu marination-

Extra-firmed diced tofu 1 cup

Crushed garlic cloves 2-3

Grated ginger ½ tsp

Dark soy sauce 1 tbsp

Sesame oil 1 tbsp

Sweet chilli sauce 1 tbsp

Salad-

Grated carrots ½ cup

Finely shredded red cabbage ½ cup

Trimmed snow pea 1 cup

Chopped peanuts 2 tbsp

Salad dressing-

Olive oil 1 tbsp

Red chilli pastes 1 tsp

Peanut butter 2 tbsp

Soy sauce 1 tbsp

Lime juice 2 tbsp

Brown sugar 1 tsp

Ginger garlic paste ½ tsp

Preparation:

In a large bowl add the chilli sauce, soy sauce and sesame oil, add ginger garlic and some cornstarch, then add the tofu. Toss the tofu into the sauce until it is well coated. Then cover the bowl and keep it in the refrigerator for an hour.

After an hour spread the battered tofu on a baking sheet, on a parchment paper, and roast for 10-15 minutes. Then give it a gentle stir and put it in the oven for another 10-15 minutes.

Now in a mixing bowl add some lime juice, ginger, garlic, some brown sugar, soy sauce, peanut butter, and some red chilli paste, give it a good mix and add this mixture to the veggies.

Mix all the vegetables with the salad dressing then add the roasted crispy tofu on it. Before serving add some crushed peanuts and cilantro from the top.

Servings- 2

Cook time- 20 minutes

Chicken lentil stew-

Ingredients:

Chicken pieces with bone 300 gm

Red lentil 6-7 tbsp

Finely chopped onions ½ cup

Chopped tomatoes 2 tbsp

Chicken stock cube 1

Finely chopped garlic 1 tbsp

Ginger paste ½ tbsp

Mustard oil 3-4 tbsp

Turmeric powder 1 tsp

Red chilli powder ½ tsp

Salt to taste

Black paper powder ½ tsp

Green chillies 2-3

Preparation:

Add some oil to the pan, when it's heated add one bay leaf to the oil. Then add the chopped onion to it. Stir the onion until it gets transparent. Then add the ginger and garlic and stir until the raw smell is gone. Add turmeric powder, red chilli powder, and some salt, and mix well. Cook for 4-5 minutes until it gets brown, now add the chopped tomatoes and green chillies.

Now add the chicken pieces, and give it a good mix. And cover the pan for 4-5 minutes. After that add the chicken stock cube, lentils and carrots. Add 3-4 cups of water and mix well.

Add this mixture into the pressure cooker and seal it. Cook for 10 minutes on a high flame, and another 10 minutes on a medium to low flame. Then keep it aside until the pressure cooker is cold. Then open the lid and add some chopped parsley and salt and pepper if required. And your stew is ready.

Servings- 2

Cook time- 45 minutes

Baked salmon with salad-

Ingredients:

Fresh salmon fillets

Lettuce chopped ½ cup

Chopped cucumber ½ cup

Chopped tomatoes ½ cup

Chopped red onion 3 tbsp

Cubed avocado 1 medium size

Freshly chopped parsley 2 tbsp

Salt and pepper

Lemon juice 1 tbsp

Olive oil 2 tbsp

Preparation:

Line a baking sheet with parchment paper or you can use a silicone mat. Place the salmon fillets on the baking sheet, with the skin part down.

Preheat the oven to 400 degrees F. Bake the salmon for 10-15 minutes. After it's cool down slice or flake the flesh or the salmon and keep aside.

In a mixing bowl add all the chopped veggies, and salad dressings mix well and then add the flaked salmon into the salad and it's ready to serve.

Servings- 2

Cook time- 30 minutes

Avocado chicken salad with buttermilk dressing-

Ingredients:

Buttermilk ½ cup

Mayonnaise ½ cup

Lemon juice 2 tbsp

Chopped onions 1 tbsp

Salt and black pepper powder

Chopped chives 2 tbsp

Sliced avocado 2 medium

Chopped lettuce ½ cup

Sliced leftover chicken 1 cup

Shaved parmesan cheese

Preparation:

In a mixing bowl add the chopped onions, lemon juice, salt and pepper and mix well, let it stand for 5 minutes. Then add the mayonnaise, buttermilk and chives, and mix well.

Then add the shredded chicken from the top. Mix everything well.

Garnish with some shaved parmesan cheese from the top before serving

Servings- 2

Cook time- 20 minutes

Air-fried pork chops-

Ingredients:

Boneless pork chops 500 gm

Olive oil 2 tbsp

Paprika 1 tbsp

Garlic powder 1 tbsp

Grated parmesan cheese

Salt and pepper

Preparation:

Preheat the air frier to 380 degrees F.

In a mixing bowl mix all the ingredients except olive oil and pork chops.

Spread the olive oil on the pork chop and then place these in the bowl of the spice mixture.

Coat each side of the pork chops with the mixture properly, place it into the basket of the air frier, and cook for 10 minutes. Flip the pork chops after 5 minutes so that they can be cooked properly from both sides.

After it's done let it rest for 5 minutes and serve with some sautéed vegetables.

Servings- 2

Cook time- 40 minutes

Noodles with pork and scallions-

                             

Ingredients:

Rice noodles or egg noodles

Sliced scallions 4-5 tbsp

Minced ginger 2 tbsp

Ground chicken 1 pound

Chicken stock 2 cups

Soy sauce 3 tbsp

Chilli garlic sauce 2 tbsp

Corn starch 1 tbsp

White sugar 1 tsp

Salt and pepper

Preparation:

Cook the rice noodles for 2 minutes in hot water, and then rinse them with cold water so that they won’t get overcooked.

Heat 1 tablespoon oil into the pan and add the white parts of the scallions (chopped), add the chilli garlic oil and then add the pork. Sauté for 3-4 minutes until it gets brown.

Now add the soy sauce and brown sugar and chicken stock into the pan and mix well. Add salt and crushed black pepper.

Meanwhile, mix the cornstarch with some normal water in a bowl and add the cornstarch water to the pan. Bring it to a boil and keep stirring until the broth gets a bit thicker.

Then add the cooked noodles into the broth, and stir for 2 minutes. Then garnish with the chopped green part of the scallions.

Servings- 2

Cook time- 45 minutes

Pineapple and avocado salad-

 

                             

Ingredients:

Cubed pineapple 1 medium size

Ripe avocado 2 medium size

Lime juice 1 tbsp

Thinly sliced onions 2 tbsp

Extra virgin olive oil 2 tbsp

Ice water 1 cup

Freshly cursed black pepper

Preparation:

Soak the onion slices in the ice water for 15-20 minutes to get rid of the harsh smell.

Cut the avocados into thin slices, peel the pineapple and remove the core then cut into thin slices.

Into a small bowl whisk the olive oil and lime juice together and add some salt and pepper. Then drain the onions and pad dry.

Place the avocado and pineapple slices on a tray and then place the sliced onions on it, spread the olive oil and lime juice mixture on it.

Servings- 2

Cook time- 20 minutes

Lemon chicken with a green salad-

  
                                 

Ingredients:

Boneless chicken pieces 200 gm

Olive oil 2 tbsp

Lime juice 2 tbsp

Lime zest ½ tbsp

Butter 1 tbsp

Minced garlic 2 tbsp

Salt

Crushed pepper

Sliced cucumber ½ cup

Sliced avocado 1 medium

Sliced lettuce ½ cup

Preparation:

In a mixing bowl marinate the chicken with the lemon juice, lemon zest, olive oil, crushed pepper and minced garlic. Then keep it in the freezer for 2 hrs.

After 2 hrs let it sit outside of the freezer for a few hours and when it comes in a room temperature add some salt to the chicken and mix well.

Preheat the oven to 350 degrees F, Spread the chicken pieces on a baking sheet, on parchment paper and back for 20-30 minutes, flip the chicken piece once after 15 minutes.

When the chicken is done, let it cool down then add the chopped veggies in it, sprinkle some more salt and pepper, and some olive oil, and give it a stir. And lemon chicken with green salad is ready.

Servings- 2

Cook time- 40 minutes

FAQ-

Can you lose weight on a high-protein low-carb diet?

Yes, a high-protein low-carb diet is great to lose weight, High protein meals help you to have lean body mass during the period of weight loss. It also makes you feel full and lowers your hunger. The amino acids present in protein help to build muscles and also help to increase your bone density.

It also has so many benefits like it helps to lower appetite, maintain a healthy blood sugar level, maintain cholesterol level etc.

What food is protein only?

Some food items which are almost pure protein are chicken breast, egg white, shrimp, tuna, tilapia, cod, and halibut.

How much protein per day?

An adult should consume 0.8 grams of protein per kilogram of body weight. According to studies which means an average man should have 56 grams and an average woman should have 46 grams of protein per day.

How to eat 140g of protein a day?

To consume 140g of protein per day, you need to have almost 12 ounces of meat which is almost 350 grams and also need to include some other protein substances like egg whites, whey protein and dairy proteins like Greek yoghurt and milk.

How much protein per day to gain muscle?

An average person normally requires 50-60 grams of protein per day, which is enough for them and help them to have lean body mass. A weightlifter or an athlete who uses their muscle mass more than an average person would require to consume 1.5-2g per kg protein of their body weight per day.

Can I eat 170 grams of protein a day?

For an average person according to the studies, 40-60 grams of protein is enough per day to have a lean body. But if you are an athlete or a bodybuilder you can surely add more protein to your daily diet. Then you can have 150–170-gram protein per day.

Do 2 eggs give enough protein?

As a normal egg contains 4-5 grams of protein in it, having 2 eggs would not be enough protein for your body. But for a healthy adult, 1-2 eggs per day along with a nutritional diet is safe.

How can I increase my protein intake?

It is effortless to increase your daily protein intake, you just need to replace your meals with a protein, or just include protein in each meal. Like in every meal

eat your protein first

For snacks, you can have some cheese or Greek yoghurt

have protein shakes for breakfast

add chopped almonds to your salads

include high-protein foods like fish, chicken breast, low-fat meat and eggs in every meal

daily have 1-2 eggs.

How do I calculate my protein needs?

Protein intake depends on various of factors like age, sex, health condition, muscle mass, activity level etc. You can simply use any protein calculator online. An average man should have 56 grams and an average woman should have 46 grams of protein per day.

Which vegetable has the most protein?

Green peas are the most protein-filled vegetable, 1 cup of green peas contains almost 8 g of protein. Some other protein-filled vegetables are- spinach, artichokes, mushroom, avocado, corn, kale, brussels sprouts, and asparagus.