Almost Zero Carb Cheeses
Most unprocessed, full-fat cheeses with no added flavors or ingredients have between 0 and 1 grams of net carbs in every 1-ounce serving. In general, hard cheeses will be the lowest in net carbs, and softer, creamy cheeses will be the highest.
Since most people use a lot of cheese on keto, the trace amounts of net carbs can really add up quickly. If you are having multiple servings of cheese per day, make sure you monitor those cheesy carbs.
Here is a list of the most popular keto cheeses with net carb content per 1 oz serving:
Go Old School With Snacks
Remember when youd hop off the school bus and your mom would have some snacks waiting for you? You didnt know it then, but those ants on a log were actually a way to keep you from munching on sweets before dinner time. Snack on two tablespoons of natural peanut butter with a banana or celery sticks. A peanut butter snack can add 8 grams of protein to your day, Lesht explains. If you still love the ants part, add no more than a tablespoon of raisins, as theyre pretty high in sugar. Cant eat peanut butter? Try hummus.
Include High Protein Foods Into Your Meals
In general, Willingham says that one-quarter of your plate should be comprised of protein at each meal, which equates to somewhere around 20 to 30 grams of protein.
High protein foods to consider include:
- Fish, such as tuna and salmon
- Seafood, such as shrimp and scallops
- Poultry, including chicken and turkey
Don’t Miss: Which Milk Has The Most Protein
What Foods Are High In Protein
Many of are guilty of relying on just a few protein sources like eggs for breakfast, hummus with lunch, a protein powder smoothie for a snack, and chicken for dinner to meet our daily quota. To help you incorporate more variety into your daily meal plan, we compiled a list of healthy, high protein foods that will support your bodys needs.
Such foods include lean proteins like poultry, seafood and some cuts of red meat. If youre trying to stick to a more plant-based diet, foods like beans, peas, soy-based products, grains, nuts, and seeds will become your diet staples with eggs and dairy added if youre vegetarian.
Keep Red Lentils Handy
Grace Wong, RD, has a favorite protein player: red lentils! I always keep some red lentils in my pantry to throw into soups, stews, and curries for extra protein and fiber, she says. It takes 15 to 25 minutes to cook them, and they go well with almost every soup recipe I have. Speaking of fiber, here are 30 ways to sneak in fiber without even trying.
You May Like: What Milk Has The Most Protein
Here Are 21 Easy Alternative Ways To Add Protein To Your Diet:
- 1 cup peanuts: 41 grams of protein.
- 1 cup pumpkin seeds:39 grams.
- 1 cup cheese :36 grams
- 1 cup tempeh:34 grams
- 1 cup low-fat cottage cheese:28 grams
- 1 cup oats:26 grams
- ½ cup tofu:22 grams
- 1 cup non-fat Greek yogurt:22 grams
- 1 cup kidney beans:21 grams
- 1 cup white beans:19 grams
- 1 cup pinto beans:19 grams
- 1 cup lentils:18 grams
- 1 cup edamame:17 grams
- 1 cup lima beans:15 grams
- 1 veggie burger:11 grams
- 2 tablespoons peanut butter:9 grams
- 1 cup tofu yogurt: 9 grams
- 1 cup cooked quinoa: 8 grams
- 1 cup skim milk:8 grams
- 1 cup soymilk:7 grams
- 1 tablespoon miso:2 grams
Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
Also Check: Shakeology Alternatives 2018
Eat A Variety Of Veggies
Source: Thai Peanut Quinoa Salad
Vegetables all contain protein, even if in small amounts. The more you eat of them per meal, the more you can add protein to your diet easily. Mushrooms have 3 grams per 1/2 cup, sweet potatoes have 4 grams per potato, broccoli has 4 grams per cup, and green beans contain 4 grams per 1/2 cup just as examples. Including a variety of veggies at each meal wont only boost your protein content, but they also help satiate the body, energize the body, and complement other sources of protein like grains, beans, nuts, and seeds.
Almost Zero Carb Nuts And Seeds
All nuts and seeds have some net carbs in them, but there are a few varieties worthy of the almost zero carb list:
- Raw macadamia nuts 1.6 grams of net carbs per ounce
- Raw pecans 1.2 grams of net carbs per ounce
- Raw brazil nuts 1.2 grams of net carbs per ounce
- Chia seeds 1.7 grams of net carbs per ounce
- Flaxseeds 0.5 grams of net carbs per ounce
It is relatively easy to eat a lot of nuts without realizing it, so make sure you eat them in moderation. Although they are a great way to meet your fat needs, the net carbs and calories can add up quickly if you are not careful.
Read Also: Premier Protein Artificial Sweetener
Read Also: Does Premier Protein Help With Weight Loss
Plan Your Food In Advance
When I’m committed to my protein goal, I use the app MyFitnessPal to track my intake and plan my food.
Every evening, I take five minutes to log the meals I’m going to eat the next day, and then I assess where I’m at protein-wise.
If I’ve hit my target from breakfast, lunch, and dinner, I eat whatever I want for my snacks and don’t worry about the protein. If I haven’t, I know I need to make protein-rich choices.
Getting More Protein Into Your Day Naturally
If youre looking for ways to get more protein into your diet, here are some suggestions:
- Try a peanut butter sandwich. Remember to use natural peanut butter with no added salt, sugar or other fillers.
- Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
- Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
- Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.
- A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
- Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
- Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
Also Check: Premier Protein Sugar
Pair Quinoa With Nutritional Yeast
Source: Veggie Quinoa Bowl
These two foods are rich in complete proteins, which is a great way to get enough protein and a tasty option at that! Quinoa contains 6 grams per 1/3 cup and nutritional yeast contains 8 grams per two tablespoons. Sprinkle at least 1 tablespoon onto some quinoa for 10 grams of protein, B vitamins, magnesium, and an incredible meal that keeps you going strong.
There are of course many, many options for adding more protein to your day and at every meal. To help get you started, see our 25 sources of vegan protein, our Plant-Based Protein Guide, and check out our protein-rich recipes.
Whats your favorite way to add vegan protein to your meals and snacks?
Why Are Plant Proteins Good
A diet rich in plant-based foods helps provide a number of important nutrients that are lacking in the typical American diet, says Penny Kris-Etherton, Ph.D., R.D., a distinguished professor of nutrition at Penn State University in University Park, Pa.
Fibera nutrient many people fall short onis one of them. Fiber does more than just keep you regular. It can help to lower cholesterol, regulate blood sugar, lower your risk of colorectal cancer, and prevent weight gain.
Men older than 50 should have at least 30 grams of fiber per day women, at least 21 grams. A 2014 study found that the average vegan diet provides about 41 grams of fiber per day, and even a semi-vegetarian diet supplies about 34 grams. To give you an idea, 1 cup of cooked chickpeas has 13 grams of fiber, ½ cup of almonds has 9 grams, and 1 cup of cooked quinoa has 5 grams.
Plant-based diets are also rich in potassium and antioxidants, such as vitamin C and carotenoids. Potassium helps to regulate blood pressure, something that becomes increasingly important with age.
Antioxidants help prevent the buildup of oxidized compounds in the body, which may be the precursors to chronic diseases such as cancer, heart disease, and Alzheimers, Kris-Etherton says. They also may help your skin protect itself from sun damage and premature signs of aging.
Recommended Reading: How Much Is Isagenix Protein Powder
You May Like: 21 Day Fix Shakeology Alternatives
Mustard Baked Chicken Tenders
Mustard Baked Chicken Tenders combines two favourite flavours, 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.
Related: High Protein Meal Prep Recipes
Opt For Leaner Cuts Of Chicken And Fish Over Higher Fat Red Meat
One of the more obvious ways to increase your protein intake while not increasing your fat is to make sure you are opting for leaner meats, such as chicken breast or fish, over higher fat meats like beef or pork.
For example, a 3oz serving of top sirloin steak contains roughly 210 calories, 12 grams of fat and 23 grams of protein. In comparison, roughly 200 calories of cod yields 35 grams of protein, and only 7.5 grams of fat.
However, if you are someone who cant resist a good steak, choosing a grass fed cut over grain fed will help to reduce your intake of fat. Grass-fed beef is typically leaner than its grain-fed counterpart, which means that you will be consuming less fat while getting in the same amount of protein.
Similar to grass fed beef, wild game such as elk, moose and deer tends to contain lower amounts of fat, being that it is all grass fed. Opting for wild game if you have access to it can be a leaner option in comparison to grain-fed, conventionally raised livestock.
Don’t Miss: G Plan Fat Protein Efficient Diet
Final Thoughts On Meatless Protein Sources For Vegans And Vegetarians
Protein is a key nutrient for muscle growth, blood sugar stabilization, promoting healthy brain function, and balancing your mood. The problem is, vegans and vegetarians have a much more difficult time getting enough protein in their diet. That being said, meatless protein options are possible, but you need to know where to find vegan and vegetarian protein.
Protein sources for vegans and vegetarians include nuts, seeds, and nut and seed butters legumes like chickpeas and lentils soy foods like tempeh, natto, edamame, and tofu grains like quinoa, spelt, seitan, teff, wild rice, oats, and oatmeal and nutritional yeast, green peas, spirulina, and unsweetened cocoa powder. Lacto-ovo vegetarians can also have organic eggs and dairy products like yogurt and cheese.
Are you new to meatless protein sources? Try a meatless transition with one entirely meatless protein meal per week, and also add meatless protein foods like grains or soy foods to your meals several times per week.
High Protein Low Fat Recipes You Need To Try
If youre looking for healthy and easy foods to keep you healthy all day long, be sure to check out these tasty and delicious high protein low fat recipes. These high protein meal recipes help you lose more weight faster and healthier!I always know you are looking for healthy and low carb or low-fat foods or foods that keep you well and can easily lose weight quickly, right? Here I share some mouth-watering and high protein recipes for weight loss that are not only protein foods but also low fat. If you are trying to lose weight and start your exercise every day. Your body needs healthy and protein foods to maintain balance. These recipes are waiting to meet your needs.These comfort foods and protein-packed recipes are really easy to make with a few simple ingredients and ready in just 30 minutes or less. You can also add these recipes to your keto diet on a regular basis. Also, Ive shared 7-day keto meal plan ideas on my blog that can help you a lot. So please dont waste your time lets jump into these recipes and enjoy your meal with your friends and family.
You May Like: Is Gold Standard Protein Good
Highly Restrictive With Unknown Long
Insufficient studies exist on the long-term effects of very-low-carb diets, so its especially difficult to estimate the long-term effects of a no-carb diet.
Due to this lack of research, following a no-carb diet over a long period could have severe health consequences .
As a no-carb diet is highly restrictive, very high in fat, and not well researched for safety, its not appropriate for those with eating disorders, children, cholesterol hyper-responders, and pregnant or breastfeeding women.
A no-carb diet restricts foods with fiber and most plant foods that are rich in vitamins and minerals. This may lead to constipation, low energy, and possible micronutrient deficiencies.
Foods that are typically allowed on a no-carb diet include:
- Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
- Seafood:salmon, tilapia, cod, shrimp, sardines, herring, crab
- Seasonings: herbs and spices
- Zero-calorie beverages: water, black coffee, and plain tea
- Nuts and seeds : almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables : broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
- High-fat fruits: coconut, avocado
A no-carb diet restricts foods that are high in carbs and relies primarily on meat, dairy, seafood, and low-carb plant foods.
A no-carb diet is highly restrictive and eliminates several food groups, such as:
Are Chickpeas High In Protein
Why is everyone going wild for Chickpeas? Claiming they are high in protein! Not in my opinion! Do not be fooled into thinking chickpeas can replace animal protein for a good source of amino acids.
Chickpeas are high in Phytic Acid which blocks the absorption of essential minerals. Phytic acid also inhibits the digestive enzymes called amylase, trypsin and pepsin. Amylase breaks down starch, while trypsin & pepsin break down proteins into usable material.
Industry and transportation dwarf agriculture in emissions. More on that HERE. If we decided to tell the truth about health and people could get off prescription drugs, which would really help the ecosystem as drug companies are one of the biggest polluting industries! Check out THIS article for more on the emission of the pharmaceutical industry. As we have shown with this small sample of client success stories HERE from our 20 plus years of helping clients, the vast majority of the issues that pharmaceuticals try to address can be reverse by addressing the root cause with diet and lifestyle changes.
Read Also: Equivalent To Shakeology
How To Gain Weight The Healthy Way
If you want to gain weight, its very important to do it right.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.
If youre underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.
There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity .
The next chapter looks at several effective ways to gain weight fast, without ruining your health at the same time.
Its very important to eat mostly healthy foods even when youre trying to gain weight.
You Are In Complete Control Of How Big You Get
These shakes are completely flexible and you are in control of how much weight you gain and at which rate. Don’t be surprised if the volume of the these shakes make you part with your wash board abs and result in canceling your Calvin Klein . Throw a couple of these shakes into your daily meal plan and you’ll fill that gap towards new muscle growth. No drive through required!
Remember, the title of this article was how to bulk up fast, not how to stay lean all year. I believe that bulking up is the most effective way to gain mass muscle. Taking the stay lean all year approach might help you build 5 pounds of muscle a year if you’re lucky but taking the bulk up like you mean it will help you skyrocket 20-30 pound or more and actually make you look like someone who lifts weights! Which one do you want?
Also Check: Protein Shakes Like Shakeology