High Protein Low Carb Low Fat Meals

Sausage & Vegetable Sheet Pan

SUPER Easy High Protein Low Calorie Meal Prep **FAT LOSS**

Cajun Shrimp and Sausage Vegetable Sheet Pan is a healthy and delicious meal that will be ready in just 20 minutes. Its so incredibly easy packed with amazing cajun flavor. You just have to throw all of your veggies in the sheet pan with shrimp and sausage and toss in cajun seasoning. It has a low carb of 12 grams and maintains your health.

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Avocado Chicken Salad Lettuce Wraps

Chicken salad lettuce wraps is a mouth-watering lunch favourite. It consists of healthy avocado and has a low carb of 3.2 grams. There is no mayonnaise needed at all. It satisfies the urge for a delicious lunch as it is also quick to make. These tasty wraps are one of my best low-carb, high protein recipes that are great for a busy work lunch.

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Crispy Air Fryer Tofu

Gameday is the perfect time to chill out. And watch your favorite team win.

But the game day can be a minefield of high-fat snacks. Like chicken wings and potato chips.

And as yummy, as they are, theyre not worth blowing your diet.

So, what can you do instead? Make this crispy air fryer tofu.

These tofu bites are addictive. Theyre crunchy on the outside and tender on the inside, and taste delicious.

The soy sauce adds umami, while the Sriracha sauce adds a nice heat. If you dont like it spicy, just omit the Sriracha sauce theyll still taste yummy.

The key to these bites being so low in fat is that you use an air fryer. If youre following a low-fat diet, having an air fryer is a game-changer.

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Level Of Effort: Medium

Like many high-protein, low-carb diets, you may really need to change what you’re eating while you’re on this plan.

Limitations: Low-carb diets cut out a lot of foods.

Cooking and shopping: The book has sample menus with more than 100 recipes, and suggestions on how to order in every kind of restaurant.

Packaged foods or meals: None are required.

In-person meetings: No.

Exercise: Yes. The authors suggest resistance training, such as weight lifting, to help burn stored fat.

High Protein Vegetarian Meals

17 Easy Low Carb Recipes for Meal Prep

If youve decided to start following a more plant-based diet, you may be concerned about getting enough protein.

However, as long as youre following a balanced vegetarian diet rich in whole foods, getting enough protein could be easier than you may think.

Here are a few plant-based high protein meal ideas.

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Is All That Protein Necessary

Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.

For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .

Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.

Moreover, high protein, low carb diets arent necessary to promote overall health.

Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.


High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.

When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:

  • Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
  • Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
  • Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
  • Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.

Lean Turkey Or Chicken Tetrazzini

Some days are so stressful that you just want to chow on some comfort food. After all, comfort food is so comforting.

But comfort food is often packed with fat and calories. And theres nothing comforting about that.

This turkey tetrazzini is creamy, cheesy, and packed with tender morsels of turkey/chicken breast. And it wont expand your waistline.

The key to it being low in fat is that you use evaporated skim milk instead of butter and cream for your sauce.

You also use reduced-fat cheese instead of regular cheese.

This dish is a meal in itself. But if you like, you can serve some steamed broccoli on the side.

Per Serving:

Thursday 7th of January 2021

Hi Melodie,nice! I hope you enjoy them 🙂

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Low Carb High Protein Foods

There are various foods rich in protein and lower carbs to keep us full throughout the day and can be used as snacks or can use them to make meals.

These foods include almonds, eggs, milk, lean meats, salmon, chicken breast, walnuts, greek yoghurt, cheese etc…

Try to use salmon or chicken in the main meal preparation. Have seeds and greek yoghurt as snacking foods along with fibre rich fruits such as apples, berries. They give us energy and better digestion.

Check out the below recipes that are high protein and low carb meals that are useful in making breakfast recipes, lunch recipes, dinner recipes, snacks, vegetarian recipes or for weight loss.

Related meal recipes

  • Chicken fajita burrito
  • A mix of veggies and chicken filling makes this dish a complete meal. This recipe has a high protein content that is because of chicken and the wrap makes it a low carb dish.

    A simple chicken filling with onions, avocado and stuffing in a tortilla is a healthy way of eating food without too much fat or carbs. A simple lunch or dinner recipe.

    2. Low carb high protein chicken pepper crunch wrap

    Another simple wrap by using rotisserie chicken pieces along with some veggies and using this filling in wraps and enjoying a light meal.

    Using chicken as the main source of high protein along with healthy wraps makes it another healthy recipe to make for weight loss.

    3. air fried chicken breast nuggets

    4. Low carb turkey meatballs

    5. Shrimp avocado tomato salad

    7. Veggie and egg bake high protein

    Cheese And Vegetable Frittata

    High Protein Vegan Meal Plan for LEAN FAT LOSS (low carb)

    A frittata is the perfect high protein, low carb breakfast it is an Italian dish that is not entirely different from an omelet.

    In fact, the only difference is that the fillings of a frittata are mixed into the egg mixture while it is cooking in the pan.

    All you need are some eggs, cheese, and your veggies of choice and about 10 minutes of time!

    The frittata in the image above contains mushrooms, cherry tomatoes, spinach, and cheddar cheese.

    Nutritionally, this makes it incredibly rich in protein, calcium, potassium, vitamin A, and many other essential nutrients.

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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!

    Keto Chicken Alfredo Casserole

    Keto Chicken Alfredo Casserole is the perfect keto dinner you can quickly make for your whole family. It is an easy, cheesy meal packed full of chicken, cheese, and cauliflower containing only 6 grams of carbs. This recipe is another version of the classic Italian favorite. Its super delicious and will satisfy your need to maintain a healthy diet. Also, this recipe is one of my favorite low-carb high protein recipes that you will love too.

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    What Is A 1200 Calorie High Protein Low Carb Diet

    Before defining what a 1200 calorie high protein low carb diet is, you must first realize that there are numerous options and variations of low carb high protein diets out there. Common examples include the Atkins diet, Protein Power, SugarBusters, and many more.

    In this case, however, a 1200 calorie high protein low carb diet simply means an eating plan that restricts your calorie intake to 1200 a day. It also requires you to consume meals that are relatively high in protein, have moderate/adequate amounts of fats, and have very little carbohydrates.

    How does the 1200 calorie high protein low carb diet work?

    Generally, the average woman and man needs about 2000 to 2500 calories, respectively, to maintain their weight. This number may increase or decrease depending on age, lifestyle, and level of fitness. When you consume just 1200 calories a day, you are putting yourself on a calorie deficit, which makes it that much more likely for you to lose weight.

    On the other hand, a high protein low carb diet means that your carbohydrates intake is quite restricted. With no carbs to be transformed into glucose to use as energy, the body uses fat storage, which it uses as fuel. This, in turn, puts your body in ketosis state where your body starts using ketones as an energy source, causing more weight loss.

    Mustard Baked Chicken Tenders

    chocolate cake

    Mustard Baked Chicken Tenders combines two favorite flavors, honey, and mustard. So healthy, tasty, and easy to make a recipe that you can feel good enjoying on a regular basis. This is one of the best crispy high protein foods that can also go as a high protein dinner.Calories: 412kcal and Fat: 1g

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    How To Save Money On A High Protein/low Carb Diet

    My best tip for making these on the cheap is to buy your ingredients in bulk I suggest getting your foil, meat, eggs, and cheese at Costco, and then I buy my tortillas at Walmart, or if you cant find them at your local Walmart, you can get them on Amazon, here. The tortillas, meat, and the cheese all freeze really well so its easy to always have the ingredients on hand.

    That is really all that I have to share with yall today. Please keep in mind that I got the original recipe for these from tiphero.com and I played with the ingredients to make a lightened up, lower fat, higher protein, higher fiber version so that it would suit my needs to hit my fitness goals so hopefully some of you will like the lightened up version as much as I do.

    Please make sure that if you like this recipe to share it via social media, it would really help me out. Thanks so much for your support! ~Sarah

    Oh, dont forget to subscribe to my email list . Also, if you would like to learn how to follow along or really show your support for this blog, go here.

    P.S. My fitness section should be up and running soon, so please make sure to stop by and learn how I was able to finally overcome binge eating disorder, and to get my health back on trackI guarantee that no matter what fitness level you are currently, I have something within the series that will make you life so much easier!

    Here are several of my other high protein recipes that youre going to want to check out:

    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

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    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.

    Tuna Cakes One Of The Best High Protein Low Fat Foods

    Low Fat, Low Carb, High Protein Food Shop. Diet for Fat Loss.

    Tuna cake or tuna patties is a delicious and healthy easy snack or side dish recipe made with tuna fish and other simple ingredients. It is one of the perfect high protein low carb meals that can be served as lunch and dinner also.Calories 109.8 and Fat 8.7g

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    The Best 3 Ingredient Low Carb Snack

    This is sort of weird/embarrassing but WHATEVER. I am going to share with you one of the easiest low carb snack recipes that I love. I dont love it because its low carb but I love it because, although it sounds weird, it tastes YUMMY.

    This is what my roommate and I affectionately call Taylors Ham Snack.

    You literally wrap a dill pick and cheddar cheese in a slice of deli ham. I know youre probably questioning my food blogger skillz now that you know what one of my favorite, stupid-easy snacks are. BUT, do not knock it until you try it. ITS SO GOOD.


    This Easy Low Carb Keto Breakfast Casserole with Sausage is loaded with cheese and Italian flavors! A perfect, make-ahead breakfast or brunch thats gluten free and healthy!

    These Low Carb Sugar Free Keto Blueberry Muffins with Almond Flour are SO tender and moist youll never believe they are healthy and gluten free! Perfect for breakfast or snacks!

    This Grain Free Low Carb Keto Granola is SO crispy and crunchy! Youll never guess its secretly healthy, gluten free and sugar free and paleo and vegan friendly!

    Turkey Taco Lettuce Wraps

    These Turkey Taco Lettuce Wraps make your weeknight perfect and healthy. They are full of delicious flavors from ground turkey, delicious spices, and all your favorite Mexican toppings. These maintain your health as it contains a low carb of only 7 grams and is full of high proteins.

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    What Brunilda Nazario Md Says:

    Does It Work?

    A high-protein diet can help you lose weight. A number of studies show that diets higher in protein keep you fuller better than other types of diets. Other studies show that restricting carbs, as a result of a high-protein diet, causes more weight loss. But calories still count!

    Is It Good for Certain Conditions?

    The Protein Power diet could work for people with diabetes, high blood pressure, heart disease, or high cholesterol. The Power Protein diet is a low-carb diet with less than 20% of total calories from carbs or less than 100 grams of carbs per day. Limiting carbs may help lower blood sugar, insulin, bad cholesterol, and blood pressure. It also can boost HDL cholesterol.

    But getting too much protein can raise your uric acid levels, which can cause gout. Too much protein load also could be a problem in anyone with kidney problems.

    You also need to make sure that you’re not getting too much fat from your food if your doctor has given you guidelines on that to help lower your cholesterol, for instance.

    Women of childbearing age need folate, which is added to flour, and if you cut out carbs, that will mean you get less folate. Prepregnancy weight loss is best done with a more balanced approach that cuts calories.

    The Final Word

    It’s a simple dieting approach that essentially eliminates one major food group, and, like any restrictive diet, it is difficult for most people to sustain for a long time.

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    What Are The Total Calories And Macros For This Weight Loss Meal Plan

    Effortlessly slim down with these high

    A low calorie diet has been shown to result in weight loss, despite the distribution of macros. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat

    When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. I go under on the planned calories for a few reasons.

    For one, its difficult to get accurate measurements for calories of the foods you eat. Different tools, different reporting methods, and different products vary in calorie range.

    But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories.

    So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less.

    IMPORTANT: Products will vary on nutrition information. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here.

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