Best High Protein Low-Carb Foods To Eat

Whatever your fitness goals, losing weight, or gaining weight nutrition is important. When it comes to achieving your goals, the foods you put into your body should be your main focus. A low carb diet can be difficult. For those who don`t eat meat, many important sources of protein, like whole grains, are high in carbohydrates. However, if you`re following a strict vegan diet, you`ll need to be very careful to avoid reducing your protein intake to levels considered unhealthy. The best way to lose weight is to focus on foods high in protein and low in carbohydrates. This gives your body the energy it needs and forces you to pay more attention to the high calorie ingredients you add to your diet. Here at, we have a list of low-carb, protein-rich foods, most of which are healthy, nutritious, and incredibly delicious.

How much protein do you require?

Just carrying too much protein won`t help. You require determining how much protein your body requirements and how much it is at present consuming. Also, the amount of protein you should consume per day depends on your body composition and total body weight. According to the expert, anyone over the age of 18 should eat protein 0.8 grams per kilogram of body weight. This means that you will get your daily protein intake by multiplying 0.8 by your total body weight. This is the amount that is enough to maintain your body`s lean muscle mass and keep you satisfied and full longer. It`s also important to know what percentage of calories you should be getting from protein. This will usually depend on your body aim.

The best low carb and high protein foods

You can get a higher percentage of calories from protein compared to carbs just by being a little aware of exactly what you`re putting on your plate. While eliminating a group of whole carbohydrate foods from your diet can have negative repercussions, there are certain foods you can eat to ensure you get more protein than carbohydrates daily. Also, it is important to make sure that the foods you eat contain carbohydrates in the form of fiber, not sugar.


Walnuts are an excellent snack choice because they contain an equal amount of protein and carbohydrates. You`ll get 6 grams of protein and carbohydrates for every one ounce serving. One of the healthiest nuts is walnut, of which a 100 g serving contains 15 g of protein. So, bite into these brain-shaped nuts for a protein boost.


Your favorite breakfast dish is very nutritious and rich in good quality protein. A large cooked egg has almost no carbohydrates and 13 g of protein. They are very versatile and can be included in your daily diet in a number of ways. Eggs are an excellent source of protein with an amino acid distribution considered ideal for human metabolism. Additionally, eggs are rich in nutrients that are easily absorbed during digestion, including vitamin B12, choline, vitamin A, and vitamin D.


Chickpeas fiber-rich legumes and 100g serving of healthy snack include 19g of protein. Additionally, 69% of the carbohydrate content of chickpeas is fiber. Like white beans, chickpeas, another type of legume, are packed with fiber, which is great for keeping you full between meals. When you eat a high-protein, low-carbohydrate diet and limit carbohydrates that contain fiber, such as whole grains, you need to make sure that you eat other foods high in fiber. Fiber is important for many reasons, including because it helps lower cholesterol levels and keeps you full.


Oats is one of the healthiest breakfast foods, containing high-quality fiber and almost 17 g of protein for every 100 g of your serving. Be sure to opt for sugar-free oatmeal only to avoid consuming unwanted calories.

Black beans

These are one of the best diet foods for people looking to eat high protein meals. A 100g serving of black beans include 21 g of protein and large quantity of dietary fiber.


Dairy yogurt provides a lot of protein, as well as calcium and riboflavin. It is important to check the product label to avoid added sugars that can interfere with a low carbohydrate diet. Furthermore, this is the best sources of low-calorie protein. It is a well-liked choice among fitness fans. It does not contain carbohydrates and 10 g of protein per 100 g. It is delicious and also excellent for your digestive health.

Soy milk

Soy milk is one of the most popular high-protein soy products. It is made by grinding soybeans with water, after which various filtration, homogenization and stabilization processes are used to create a texture like cow`s milk. Since processes and additives may differ, the amount of carbohydrates and protein may also vary. Always check the product label and choose sugar-free varieties over sugary ones. A 1-cup serving of sugar-free organic soy milk will provide approximately 7 grams of protein and 4 grams of net carbohydrates.


Seeds are a great way to increase your daily protein intake, but they`re better suited as a snack, dressing, or spread than a primary source of protein. While the seeds contain a healthy protein intake and relatively few carbohydrates, they are primarily fat (65-85% on average). To this end, portion control is important. If you sit down with an open bowl of nuts, you could easily eat a cup and completely undermine your low carb goals. To avoid this, divide the nuts you buy into one-size-fits-all servings.

Chicken breast

An easy addition to salads, cereal bowls, or as a main meal, chicken breast will fill you up with its high protein content. Try to keep your fist-size portions to fill it up and use healthier cooking methods (baking, roasting, boiling, etc.) compared to frying. Chicken is an outstanding protein-rich food. For dinner, try the grilled chicken, which has 53g of protein and 1.4g of net carbohydrates. Chicken salad is a hearty lunch, with over 50g of protein per serving. Use a lettuce wrap for added crunch.


If you are looking for a vegetable that offers a few grams more protein than others, this green will do. Although it`s higher in carbohydrates, it`s important to eat green, non-starchy vegetables, so keep them on your favorite food list when choosing a high-protein, low-carbohydrate diet.

String cheese

Take a mozzarella stick for protein booster when you`re on the go. It is the perfect tasty snack. The fat content will also help keep you full. Cheese sticks are great for breakfast and sandwiches to go. Also, they are low in fat.


Fill protein-rich, low-carb foods with a pet-free ingredient. This soy-based option offers a high serving of plant protein. Tofu is made by soy milk and squeezing out the water. It has a mild flavor and a texture that easily absorbs any flavor added to it. It is one of the most popular meat substitutes in Asian cuisine and can also work in a variety of non-Asian recipes. The chilled tofu type is firmer and good for frying and other cooking. You can extract even more water from the tofu for a firmer texture, ideal for cooking.

White Beans

Sure, they can make you effervescent, but beans should be a staple in any diet. It is a great food to eat if you are on a high-protein, low-carbohydrate diet. They give 8 grams of fiber per cup, but they also offer 8 grams of protein.


Oatmeal is a high-protein, low-carbohydrate diet. Don`t try to cut out all carbs, just make sure the carbs you eat are full of nutrients. Sugar-free oatmeal, for example, offers fiber filler, as well as protein and other vitamins and minerals.


The good news, avocado lovers is that your favorite fruit is a healthy fat that you can swallow by eating high protein and low carbohydrates. You still want to make sure that you are eating a nutrient rich diet that contains a balance of food groups, but it is especially important to do so when you are on a low carb diet, when you are limiting certain foods and nutrients. Combining a healthy fat like avocado with your meal will help you stay full longer. Place a few on an omelets or salad.

Cottage Cheese

You love cottage cheese or hate it, but here is one reason you may want to eat it more often: it gives a good quality of protein with carbohydrates. This snack contains slow-digesting casein protein, which means it will stay full longer. Start your day with this cottage cheese breakfast for a high protein breakfast.


Being very high in protein and carbohydrates, salmon is a great addition to your plate. Salmon provide approximately 25 grams of protein. You should eat at least two 3 ounce servings of cooked salmon every week. When you eat fish, you will also receive a dose of omega-3 EPA and DHA, which keep your heart healthy.


Certain types of fish are considered sources of protein energy, such as yellowfin tuna, halibut, and tilapia. Try the Halibut de Bahia, a well-seasoned Caribbean dish with coconut flavors; It offers 48.7 g of protein, 18.6 g of fat, 1.1 g of fiber, 4.6 g of net carbs and 400 calories per serving. Bring the tuna and celery salad to lunch and enjoy a protein-packed feast at noon; one serving provides 37 g of protein.

Peanut butter

People like to add peanut butter to celery sticks as a snack. Peanuts have the highest protein content of all nuts and you will get 4 grams of protein for one tablespoon of peanut butter. Although it is high in calories, you will only consume 3.5 grams of carbohydrates.

Protein powder

Protein powder is a form of protein powder obtained from eggs, plants (such as rice, peas, soy, hemp, and potatoes) or milk (such as casein or whey protein). ) Powders often contain other ingredients, such as sugars, artificial flavors, thickeners, vitamins, and minerals. Many products come in ready-to-use smoothie mixes, specially designed to be high in protein and low in carbohydrates. Read the product label and look for sources of low added sugar and starch thickeners. Protein powder can be an ideal way to supplement a vegetarian diet, but should never be used as a primary source of protein.

Health benefits of high protein and low carbohydrate diets

Although sedentary people need less protein, physically active people, athletes, and pregnant women need it a lot. High protein diets can offer many benefits, as can low carbohydrate eating habits, which are often associated with weight loss.

Weight loss

Protein is the most satiating macronutrient and helps reduce hunger and food intake, two effects that promote weight loss. In particular, high-protein foods increase levels of satiety hormones while reducing levels of hunger hormones. Protein-rich diets also help improve theeffect of food or calories burned during digestion. Additionally, protein-rich and very low-carbohydrate eating habits have been shown to improve secretion of glucagon, a hormone produced by the pancreas known to improve satiety.

Body composition

When you lose weight, it is normal to experience a significant decrease in muscle mass. However, this loss can gradually slow your metabolism, as increased muscle mass increases the number of calories you burn while at rest. High protein diets can help preserve muscle mass during weight loss and can even increase muscle mass. Studies show that a combination of a high-protein diet and exercise can increase fat loss while building lean body mass. Those who followed a high protein diet lost more body fat and gained around 3 pounds of muscle mass, while the control group`s muscle mass remained the same. Other studies note that high protein diets promote increased or stable muscle mass during weight loss in both men and women, compared to low protein diets.

Energy expenditure

Research also suggests that a low carbohydrate diet can help increase your daily energy (or calories burned) expenditure when looking to maintain weight loss. And studies support the fact that high protein diets can increase satiety and help control number on the scale. And the reason why these types of foods that are high in a macronutrient and low in other work for some people is often reduced to the fullness factor.