15 High Protein Low Carb Foods

Jan 21, 2021

Nearly all of my clients were not eating enough protein when we started working together. 

Protein is the most important out of all three macronutrients - carbohydrates, protein, and fats. 

Your body needs adequate protein to build and repair muscle, bone, and other connective tissues. By eating enough protein and strength training, you'll increase your lean body mass and boost your basal metabolic rate. You'll burn more calories naturally and weight loss and maintenance will be much easier. 

In this episode I give you 15 high protein low carb foods that will keep you full from one meal to the next and help reduce snacking. 


Why I Recommend Tracking Macronutrients

If you're not already tracking your food using a macronutrient tracking application I highly recommend that you start doing this if your goal is to learn more about what you're eating and lose weight. 

Tracking macronutrients helps with self-accountability. Visually seeing the breakdown of your food can be eye-opening because most of us are under-eating protein and overeating carbs. 


High Protein Low Carb Meat & Seafood 

When you're thinking about high-protein low-carb foods the first thing that I want you to think about is meat. There's a lot of conflicting information circulating online that meat is unhealthy for you. It is not. 

You do not need to be afraid of meat. Now are some forms of meat healthier for you than others? Of course! So try to find and buy the healthiest, least processed form of meat that you can.

Chicken: 6 ounces of chicken as 0 carbs and 53 grams of protein. 

Beef: Beef will vary on how much fat it contains, but this picture shows that a 6 ounce steak has no carbs and 45 grams of protein. 

Beef Sticks: Beef sticks can be a quick and easy snack but you’ll want to get a high quality grass-fed beef stick to reduce how much it’s processed. One of these sticks has 9 grams of protein and no carbs. 

Salmon: 6 ounces of salmon also has 0 carbs but has a little more fat than protein than chicken but it’s still an excellent choice with 38 grams of protein. 

Shrimp: 6 ounces of shrimp has no carbs and 41 grams of protein. 

Tilapia: 6 ounces of tilapia has no carbs and 44 grams of protein. 

Tuna: 3 ounces of tuna has no carbs and 7 grams of protein. You could do that as a snack with some celery or Fax Snax almond flour crackers.

Of course there is pork and other meats and fish that I didn’t list here just because I prefer the taste of these other ones instead. 


High Protein Low Carb Dairy

Cottage cheese has 4 grams of net carbs and 12 grams of protein. 

A piece of string cheese has 2 net carbs and 7 grams of protein. 

One container of the Two Good brand greek yogurt has 3 grams of net carbs and 12 grams of protein. I also like the Triple Zero greek yogurts, they are a little higher in carbs but have some added fiber. 


High Protein Low Carb Plants

Last but not least are low-carb, high protein plants. Beans are a good source of protein but they are also higher in starch so I didn’t include them on this list. 

Tofu from soy is a good high protein low carb food, too, but I personally don't like tofu so I’m not going to recommend something I don’t eat myself. 

One of my favorite ways to up the protein in a meal is with edamame. You can buy it frozen in a steamer bag and just pop it in the microwave for a few minutes. Half a cup has 3 grams of net carbs in 10 grams of protein. 

Hemp hearts are also something that I'll sprinkle on top of chia seed pudding for more protein. 3 tablespoons has zero carbs and 10 grams of protein.

Pumpkin seeds are a little power food! Three tablespoons have 3 grams of net carbs and 13 grams of protein. 


High Protein Low Carb Protein Bars & Shakes

Last but not least on this list are my quick go-tos and those are protein bars and shakes. You’ll want to be careful when you're picking out your products that they don't have artificial sweeteners like sucralose that will raise your insulin.

I like the Kirkland protein bars. I like the peanut butter chocolate and brownie flavors most and the cookies and cream flavor least. One bar has about 21 grams of protein in 4 grams of net carbs and there's a ton of fiber in these bars too. 

There are all sorts of protein powders out there one of my go-to is is this Garden of Life plant-based vanilla. 2 scoops has 2 grams of net carbs in 30 grams of protein. 

Often I’ll make a smoothie with one scoop of this protein, and one of the yogurts I mentioned earlier just for a little less protein powder taste in my smoothie but still getting the minimum of 30 grams I shoot for in each meal.  

If you want a more detailed and comprehensive list of foods be sure that you download my Ultimate Food Guide to get some more ideas for what foods I recommend to lose weight.


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