20 Best High-Protein, Low-Carb Foods and Meals

Protein is a crucial macronutrient for individuals pursuing fitness goals. It serves as the cornerstone of many purpose-driven dietary plans, whether it takes the form of a generous helping of grilled meat dominating your plate or a shaker bottle brimming with protein powder.

However, people have varying preferences when it comes to their daily diet. Some are content with a repetitive selection of foods, sticking to the same options day in, day out, year after year. On the other hand, some require more diversity in their meals to accommodate distinct tastes, adhere to dietary restrictions, and navigate the social dynamics of dining with family and friends.

But fear not, the realm of protein offers a rich tapestry of options to inject excitement into your diet. By harnessing creativity and exploring a multitude of high-quality, high-protein, low-carbohydrate foods, you can break free from the monotony of your meals and, more importantly, enhance the effectiveness of your dietary regimen.

Editor’s Note: While the content provided here aims to be informative, it is essential to underscore that it should not be interpreted as medical advice. Before embarking on a new exercise routine, dietary plan, or supplement regimen, it is always advisable to consult with a trusted healthcare professional. We are not equipped to offer medical guidance, and the views expressed in our articles should not be viewed as a substitute for personalized consultations with a qualified medical expert.

High-Protein, Low-Carbohydrate Foods

Protein is celebrated not only for its role in repairing and building muscle tissue but also for its involvement in more subtle biological functions, such as hormone and enzyme production.

Moreover, protein possesses an edge over fat and carbohydrates due to its impact on the thermic effect of food (TEF). TEF refers to the increase in metabolic rate that occurs naturally after consuming a meal. A higher TEF implies that you can consume more protein compared to the other macronutrients with a reduced risk of those calories being stored as body fat[^1^].

Additionally, protein boasts a superior satiating effect compared to other macronutrients, ensuring that you feel fuller after a protein-rich meal than one dominated by carbohydrates or fats[^2^]. These qualities of protein coalesce to promote leanness, muscle development, satisfaction, and potentially an overall boost in your well-being. All this simply by prioritizing a relatively high-protein diet.

Depending on your specific goals and existing body composition, protein intake recommendations typically range from 0.8 to 1.25 grams per pound of body weight (1.76 to 2.75 grams per kilogram of body weight). For athletes and weightlifters pursuing varying objectives regarding their target weight and body composition, the total calorie count and macronutrient distribution are tailored to accommodate weight loss, muscle gain, or maintenance.

Given that protein is the macronutrient that undergoes fewer drastic changes depending on your specific goals—unlike carbohydrates and fats that fluctuate significantly—it becomes pivotal to incorporate an array of high-protein, low-carbohydrate foods when crafting a successful nutrition plan.

Diversify Your Protein Choices

It is not necessary for your daily meals to incorporate all the high-protein, low-carb foods listed here; that would be impractical. However, frequently rotating your protein sources can introduce a wealth of micronutrients, including essential vitamins and minerals, into your diet. It also allows you to tailor your macronutrient intake, regulating your carbohydrate and fat consumption accordingly.

Now, let’s delve into the top 20 high-protein, low-carbohydrate foods that can transform your diet into a flavorful and effective journey:

1. Eggs

Eggs are a versatile protein source that also provide healthy fats. You can prepare them in various ways, from omelets to stews, adding meats, vegetables, cheeses, and herbs to create diverse flavors and textures. Hard or soft-boiled eggs are also convenient for snacking and can be incorporated into a wide range of salads[^3^].

Serving Size: One large egg
Protein: 6 grams
Fat: 5 grams
Carbohydrates: 1 gram
Calories: 74 calories

2. Egg Whites

Using exclusively egg whites in dishes like omelets or scrambles is a smart way to elevate the protein content without introducing extra carbs or fats. Pasteurized liquid egg whites, available in cartons, offer convenience as they spare you the hassle of separating yolks from whole eggs[^3^].

Serving Size: ½ cup
Protein: 13 grams
Fat: 0 grams
Carbohydrates: 1 gram
Calories: 63 calories

3. Salmon

Salmon is not only rich in protein but also a source of heart-healthy omega-three fatty acids[^3^]. Its moderate fat content lends it a velvety mouthfeel compared to leaner fish. Salmon can be prepared through various methods, including pan-frying, roasting, poaching, broiling, grilling, or serving it over a salad. Canned and pre-cooked salmon also offer a convenient source of protein for those with tight schedules.

Serving Size: 6 ounces
Protein: 40 grams
Fat: 22 grams
Carbohydrates: 0 grams
Calories: 236 calories

4. Sardines

Sardines, akin to salmon, are a protein-rich source that also delivers omega-three fatty acids. These fish can be prepared through methods like pan-frying, broiling, roasting, grilling, or inclusion in salads. Canned sardines, available in water or oil and often seasoned, provide another convenient source of pre-cooked protein. Notably, oil-packed sardines contain higher fat levels[^3^].

Serving Size: 6 ounces
Protein: 42 grams
Fat: 19 grams
Carbohydrates: 0 grams
Calories: 354 calories

5. Tuna

Tuna stands out as a low-fat protein source. It can be prepared fresh by pan-frying, baking, or grilling, or used to top salads. Canned or pouch-packed tuna, available in water or oil, offers further convenience, though the oil-packed variety is higher in fat[^3^].

Serving Size: 6 ounces
Protein: 42 grams
Fat: 3 grams
Carbohydrates: 0 grams
Calories: 190 calories

6. Shrimp

Shrimp is a lean shellfish with relatively few calories per volume, making it an ideal choice for individuals aiming to lose weight. It can be cooked in various ways, including grilling, sautéing, baking, or skewering for kebabs. Shrimp is also a popular ingredient in tacos, burritos, and seafood salads. High-quality shrimp can even be consumed raw in shrimp ceviche, a dish where the protein is denatured by acid from citrus juice and onion, eliminating the need for traditional cooking[^3^].

Serving Size: 6 ounces
Protein: 35 grams
Fat: 3 grams
Carbohydrates: 2 grams
Calories: 180 calories

7. Pork Chops

Pork chops come in various cuts, offering different levels of fat content. To prevent dryness, leaner cuts are occasionally brined or marinated before cooking, enhancing both moisture and flavor. They can be prepared by pan-frying, grilling, or roasting, and are available bone-in or boneless[^3^].

Serving Size: 6 ounces
Protein: 36 grams
Fat: 18 grams
Carbohydrates: 0 grams
Calories: 306 calories

8. Pork Shoulder

Pork shoulder is a moderately fatty protein source. It is a traditional favorite for barbecues and can be braised, smoked, roasted, or used in a range of dishes, from tacos and sandwiches to salads, soups, stews, and pasta[^3^].

Serving Size: 6 ounces
Protein: 63 grams
Fat: 30 grams
Carbohydrates: 0 grams
Calories: 454 calories

9. Ham

Ham is relatively lean and derives from the pork leg, typically preserved through curing, and occasionally smoking. It can be enjoyed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a main entree[^3^].

Serving Size: 6 ounces
Protein: 37 grams
Fat: 8 grams
Carbohydrates: 2 grams
Calories: 236 calories

10. Sirloin Steak

Sirloin steak is one of the leaner cuts of beef and is highly versatile. It can be prepared through grilling, roasting, pan-frying, or used in kebabs, among other culinary applications. Beyond serving as a main entree, it can also be incorporated into salads, breakfast egg dishes, sandwiches, fajitas, tacos, omelets, or frittatas[^3^].

Serving Size: 6 ounces
Protein: 52 grams
Fat: 8 grams
Carbohydrates: 0 grams
Calories: 300 calories

11. Strip Steak

Similar to sirloin steak, strip steak is a relatively lean cut of red meat that offers versatility in preparation, making it nearly interchangeable with sirloin[^3^].

Serving Size: 6 ounces
Protein: 48 grams
Fat: 6 grams
Carbohydrates: 0 grams
Calories: 294 calories

12. Ribeye Steak

Ribeye steak distinguishes itself with a higher fat content, featuring marbling that lends it a robust flavor. It can be cooked in ways similar to other steak cuts. It is important to consider the elevated fat content when preparing and serving ribeye, as it yields a higher calorie count per meal[^3^].

Serving Size: 6 ounces
Protein: 40 grams
Fat: 37 grams
Carbohydrates: 0 grams
Calories: 494 calories

13. Lean Ground Beef

Lean ground beef, with a 5% fat content, is a preferred choice over higher fat ground beef to monitor total calorie intake. It can be utilized to prepare a variety of dishes, including hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or the classic meatloaf[^3^].

Serving Size: 6 ounces
Protein: 44 grams
Fat: 10 grams
Carbohydrates: 0 grams
Calories: 280 calories

14. Beef Liver

Beef liver, a staple of bodybuilding diets in the past, has recently resurfaced on some menus thanks to its dubious promotion on social media platforms. Like other organ meats, liver possesses a distinctive flavor that tends to polarize people. It can be prepared through grilling or pan-frying[^3^].

Serving Size: 6 ounces
Protein: 50 grams
Fat: 9 grams
Carbohydrates: 8 grams
Calories: 324 calories

15. Cottage Cheese

Cottage cheese is a dairy product comprising curds and whey from skimmed milk, supplemented with cream. It boasts a tangy flavor and can be enjoyed on its own, paired with pasta, spread on toast, or accompanied by granola, nuts, fruit, or vegetables. It is available in various fat percentages, including fat-free, 1%, 2%, and 4% (full-fat)[^3^].

Serving Size: 1 cup, 4% (full-fat)
Protein: 25 grams
Fat: 8 grams
Carbohydrates: 8 grams
Calories: 222 calories

16. Greek Yogurt

Greek yogurt is regular yogurt strained to remove most of its whey, yielding a thicker consistency and a higher protein content compared to unstrained yogurt. It can be consumed plain, garnished with fruit, granola, seeds, or nuts, and blended into smoothies. Greek yogurt is available in fat-free, 2%, and full-fat variants, although flavored options often contain higher carbohydrate levels due to added sugar[^3^].

Serving Size: 1 cup, 2%
Protein: 24 grams
Fat: 3 grams
Carbohydrates: 9 grams
Calories: 160 calories

17. Chicken Breast

Chicken breast stands as a quintessential muscle-building food, thanks to its low-fat, high-protein profile. It can be prepared in numerous ways, including poaching, grilling, pan-frying, roasting, and skewering for kebabs. Chicken breast is a versatile ingredient for salads, omelets, soups, frittatas, quiches, tacos, and as the centerpiece of various dishes due to its mild flavor, providing a blank canvas for experimenting with seasonings beyond salt and pepper[^3^].

Serving Size: 6 ounces, boneless/skinless
Protein: 52 grams
Fat: 6 grams
Carbohydrates: 0 grams
Calories: 281 calories

18. Chicken Thighs

Chicken thighs are a protein source that carries moderate fat levels. Like chicken breast, they lend themselves to diverse culinary applications, from braising and pan-frying to roasting, grilling, or kebabs. They are also well-suited for stews, soups, quiches, tacos, sandwiches, or as the centerpiece of a meal[^3^].

Serving Size: 6 ounces, boneless/skinless
Protein: 42 grams
Fat: 15 grams
Carbohydrates: 0 grams
Calories: 310 calories

19. Whey Protein Powder

Whey protein powder is a versatile and convenient source of protein, low in fat and carbohydrates. It’s derived from the liquid portion of milk that separates from curds during cheese production. With a shaker bottle or blender, you can whip up a protein shake in seconds, making it the perfect on-the-go option. But the versatility doesn’t end there; you can personalize your shake with the addition of fruits, nut butters, vegetables, or various types of milk and milk alternatives. Moreover, whey protein can be used in a wide range of recipes, including pancakes, muffins, cakes, and even cookies. Keep in mind that the scoop size and macronutrient content can vary between different brands and flavors.

Nutritional Information for Whey Protein Powder (per 1 scoop, 31 grams):

Protein: 24 grams
Fat: 3 grams
Carbohydrates: 3 grams
Calories: 120 calories

20. Casein Protein Powder

Casein protein powder, like whey protein, is another excellent option for those seeking low-fat, low-carb protein sources. It is derived from casein, which is the protein found in milk curds. Casein is often referred to as a “slow-digesting” protein, as it can prolong feelings of fullness and keep hunger at bay for extended periods. Just like whey protein, casein can be incorporated into a variety of recipes, from shakes to baked goods. However, as with whey protein, the scoop size and macronutrient composition may vary depending on the brand and flavor.

Nutritional Information for Casein Protein Powder (per 1 scoop, 33 grams):

Protein: 24 grams
Fat: 0 grams
Carbohydrates: 3 grams
Calories: 110 calories

Sample High-Protein Menu Plan

Now that we’ve introduced you to some high-protein, low-carb options, let’s put them into action with a sample menu plan. This plan is tailored for a 200-pound (90.7-kilogram) athlete and is designed to deliver around 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, totaling 3,500 calories. It allocates 20% of the calories from fat and the remaining calories from carbohydrates, making it a well-rounded guide for athletes and offseason bodybuilders.

Meal One

Breakfast is the most important meal of the day, and it’s crucial to start with a protein-rich kick:

Omelet: 1 cup egg whites, 1 whole egg, 1 ounce of ham, and ½ cup of cooked spinach.
Cream of Wheat cereal: 1 cup
Banana: 1 medium

Total for Meal One:

Protein: 50 grams
Fat: 9 grams
Carbohydrates: 106 grams
Calories: 684 calories

Snack One

Keeping your energy up between meals with a satisfying snack:

Smoothie: 1 scoop of whey protein powder, ½ cup of 2% Greek yogurt, 1 tablespoon of peanut butter, ½ cup of oatmeal, 1 cup of frozen fruit, and 2 cups of water.

Total for Snack One:

Protein: 45 grams
Fat: 16 grams
Carbohydrates: 53 grams
Calories: 505 calories

Meal Two

Lunchtime calls for a balanced meal to keep you fueled throughout the day:

Broccoli: 1 cup, cooked
Chicken Breast: 6 ounces, boneless and skinless
Rice: 2 cups
Avocado: 1 medium

Total for Meal Two:

Protein: 65 grams
Fat: 28 grams
Carbohydrates: 107 grams
Calories: 949 calories

Snack Two

Time for a quick and satisfying afternoon snack:

Full-Fat (4%) Cottage Cheese: 1 cup
Granola: 1 cup

Total for Snack Two:

Protein: 34 grams
Fat: 15 grams
Carbohydrates: 57 grams
Calories: 390 calories

Meal Three

Dinner should be both nutritious and delicious:

Asparagus: 1 cup, cooked
Sirloin Steak: 6 ounces
Potato: 10 ounces, baked
Butter: 1 tablespoon

Total for Meal Three:

Protein: 67 grams
Fat: 19 grams
Carbohydrates: 118 grams
Calories: 905 calories

Daily Total

For the entire day, here’s the breakdown:

Protein: 261 grams
Fat: 87 grams
Carbohydrates: 441 grams
Calories: 3,433 calories
Composition: 30% protein, 22% fat, 51% carbohydrates

This sample menu plan showcases how you can incorporate high-quality, protein-rich foods into your daily diet while maintaining a balanced ratio of macronutrients. It’s designed to help athletes and bodybuilders meet their protein needs, manage their caloric intake, and ensure they have the energy required for their active lifestyles.

A Protein-Packed Plan

With the knowledge of various high-protein, low-carb foods and a sample menu plan in your arsenal, you can now create a dietary strategy tailored to your specific goals, whether they are related to physique, athletic performance, or overall health. To do this, you’ll need to calculate your daily protein requirements, plan your meals, and make any necessary adjustments along the way.

Armed with your calculator, a notepad, your kitchen appliances, and a willingness to explore different recipes, you can embark on a journey to a healthier, more protein-packed lifestyle. Say goodbye to mundane and repetitive meals and welcome a diverse range of high-protein options into your daily menu. The road to a healthier you begins with the choices you make in the kitchen. So, go ahead, mix it up, experiment with flavors, and enjoy the benefits of a protein-packed diet!