How To Get Protein Without Carbs

No Supplement Vs Supplement Dietdifference

Top 5 Ways To Eat More Protein WITHOUT Meat – Vegetarian Protein Sources For Bodybuilding

Hard to keep the daily calories under the threshold if you are following a calorie deficit diet. Example- a 1300 to 1500 kcal diet for fat loss.

Protein supplements like whey protein provide a good amount of Protein at a low-calorie count.

Whey protein has the highest biological value of Protein, and it is one of the fast-absorbing proteins. One serving of whey protein has 20 to 25 grams of protein and just 110-140 calories.

You cant find any vegetarian food that provides you 25 grams of Protein at just 120 calories. Even high protein food like soya chunks, cheese, yogurt, or milk has high additional carbs and fats.

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.

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Choose The Right Type And Amount Of Protein

When consumed, the body breaks protein into 20 amino acids necessary for growth and energy. Most animal sources of protein, be it eggs, meat, poultry, fish, or dairy, contain all the amino acids the body needs. Plant-based protein sources such as vegetables, grains, beans and nuts often lack one or more of the essential amino acids. However, that doesnt mean that consumption of animal protein is a must. Increase protein by including a variety of plant-based sources, as it supplies the body with essential amino acids.

Adults should eat at least 0.8 g of protein per kilogram of body weight per day. Whereas, nursing women should aim to get about 20 g more high-quality protein a day than they did before pregnancy to support lactation, and older adults should target 1 to 1.5 g protein for each kilogram of weight.Increase protein intake to prevent the risk of osteoporosis, obesity, type 2 diabetes, and stroke!

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Additional Vegetarian Sources Of Protein


Cows milk and soy milk actually have comparable protein levels , so which you use depends on whether you want to go vegetarian or vegan. Soy milk can benefit vegans, and lacto-vegetarians can have cows milk and other dairy products.

The calcium in cows milk and dairy can help bones and teeth and the fat content in milk is relatively low as well.

Cheese can also be a handy ingredient or stand-alone snack, and yogurt is always welcome as a breakfast meal, snack, or as the base of a dessert dish. One ounce of Swiss cheese has eight grams of protein and cheddar has seven grams. One cup of fat-free yogurt can have as much as 14 g.

Cottage cheese and Greek yogurt also make decent protein sources for lacto-vegetarians. One cup of low-fat, 1% milk fat cottage cheese contains 28 grams of protein, as well as some vitamin B12, phosphorus, selenium, calcium, and vitamin B2.

Greek yogurt can be made from cow, sheep, or goat milk, and it contains about 29 g of protein per cup. Consume organic dairy sources that are free of antibiotics and steroids, and made from pasture-raised sheep, goats, or cows.

Dairy products should still be avoided in people with lactose intolerance, skin problems, hormonal problems, and autoimmune issues. Dairy isnt all bad, and fermented probiotic yogurt or kefir may be better than Greek yogurt since probiotics are good bacteria that benefit digestion and the immune system.


Choose Leaner Slightly Larger Cuts Of Meat

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Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.

Whats more, your meal may even end up being lower in calories.

For example, compare the nutritional value of a 3-ounce serving of these two steaks (

34 ).

Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.

In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .

Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.


Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.

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The Moral Of The Story: Protein Is King

We need to consume protein to stay healthy, fit, and happy so we can live a long and amazing life! There is no doubt about that. So if you have not yet, I made so you can ensure that you hit your protein every single day!

Also, tell me in the comments what your Top 5 protein sources are! Cant wait to read them!

Will Going Over On A Macro Ruin My Diet

Do not stress out if on a few days here or there you are over on one of your macros or under on some others. It will not ruin your diet.

The most important thing, in my opinion, is to hit as close to your TDEE as possible.

Macros are more for fine tuning your results, while your TDEE determines whether you lose, maintain, or gain.

So yes, strive to meet your macros as these will help you reach your goals as far as body composition is concerned, but eating 20 extra grams of fat on a particular day wont derail your progress unless it puts you 180 calories over your TDEE.

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The Ultimate No Carb Food List

Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils . For this reason, many of the foods on this zero carb list actually have trace amounts of carbs at fractions of a gram.

To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:

  • It contains less than one gram of net carbs per serving.
  • It isnt commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.

If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that itll cause carb intake to climb, then it will likely be found on the almost zero-carb list.

Most keto dieters can add these zero carb foods to there diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.

Weve broken the list down into multiple categories based on item type and practical use on the keto diet.

Here is a clickable table of contents for your convenience:

Heres a clickable table of contents list for your convenience:

  • Dried meat products

Almost Zero Carb Nuts And Seeds

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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.

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+ Ways To Increase Protein Intake Without Adding Calories

I may receive a commission for purchases made through product links on this page, but I always stand by my opinions and endorsements!

I recently realized I wasnt getting enough protein.

Ive been cutting, and seeing good results, but I just felt like something was holding me back.

So I got to work recalculating all of my macros. And I realized I was coming in on the low end of the low end of protein intake.

And I needed to fix it.

The problem? I was still trying to stay in a calorie deficit and lose weight. I didnt have room in the diet to add a bunch of new foods in!

So the question was, how could I increase my protein intake without adding calories?

Turns out, the answer is pretty simple:

To increase protein without adding extra calories, youll have to eat fewer carbohydrates .

Easy, right? Lets dive in a little deeper on how exactly you can do that, how to calculate how much protein you need, and some really good high protein foods you can swap into your diet.

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.

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What To Eat On A Low

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Lets start with a quick visual guide to low carb. Here are the basic low carb food groups from which you can choose until satisfied:

The numbers above are grams of digestible carbs per 100 grams of food. Fiber is not counted you can eat all the fiber you want.12

All foods above contain less than 5% carbs by weight. Sticking to these foods will make it relatively easy to stay on a moderate low-carb diet or even a strict low-carb diet, with less than 20 grams of net carbs per day.

Dijon Thyme Roasted Salmon

How to get more protein in your diet â without meat

Full of nutrient-dense vitamins and minerals, salmon is a fantastic zero carb source of healthy fats. This no-carb recipe is a perfect addition to your weekly meal prep rotation as it’s quite simple to prepare and stores perfectly in an airtight container in the refrigerator.

The key to perfectly cooked and flakey salmon? Bake it in a very hot oven for a shorter period of time. Delicious, juicy, and so flavorful!

Per serving: 186 calories, 9g fat, 0g net carbs, 25g protein

Get the recipe from Very Well Fit.

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How To Increase Calories Without Increasing Carbs

If you’re trying to gain weight and follow a low-carb diet, take some time to plan ahead how you’ll get those extra calories without the carbs. Carbohydrates are found in starchy and sugary foods, such as potatoes and other starchy vegetables, fruit, bread, dairy, snack foods and desserts. To increase your calories without any carbs you have to eat foods made up of mostly fat and protein. Fat is the most dense with calories, providing nine calories per gram, but too much of it can lead to other health problems.

The High Protein Struggle Frauds

In order to truly understand what constitutes high protein, I want to use our example of nuts to help paint the picture.

I have a female client who is 52, 140lbs, and is maintaining her body weight on 1680 calories.

Her macros are 140g of protein, 56g of fat, and 154g of carbs, which equates to 1680 calories.

1 serving of almonds is 160 calories, 14g fat, 6g carbs, 6g fat. If she were to eat all of her calories in almonds, she would be taking in:

147g fat, 63g carbs, 63g protein.

So if we compare to her original macros above, she is over by 91g fat, and under by 91g carbs and 77g protein.

Do you see the problem here? We have this idea that a food that is categorized as high protein but only 15% of the calories come from protein while almost 79% of the calories come from fat. This is a high-fat food, not a high protein food!

She is going to need much higher sources of protein in order to hit her protein goal for the day.

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Replace Cereal With Eggs

Many breakfast foods are low in protein, including toast, bagels, and cereals.

Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .

On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .

Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .

According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .


Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.

Have A Protein Shake For Breakfast

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Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.

However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.

Protein powders make it easy to create a healthy, high protein shake. There are several types on the market, including whey, soy, egg, and pea protein.

Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (

Heres a basic whey shake recipe:

Whey Protein Shake

  • 8 ounces of unsweetened almond milk
  • 1 scoop of whey powder
  • 1 cup of fresh berries
  • stevia or another healthy sweetener, if desired
  • 1/2 cup of crushed ice

Combine all ingredients in a blender and process until smooth.

To boost the protein content even further, use extra protein powder or add peanut butter, almond butter, flaxseeds, or chia seeds.


Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.

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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:

  • Asiago
  • Ricotta

Tips For Protein Consumption On A Low Carb Or Ketogenic Diet

Dietary protein is necessary to maintain and preserve structures and functions of the body â like muscles, heart, liver, and kidneys. Here are some tips to help you avoid a few common mistakes, which can deter your progress toward achieving weight loss and improved metabolic health.

Check out Dr. Steve Phinney and Dr. Jeff Volek’s post on how much protein you need in nutritional ketosis. Once you know how much to consume, follow the tips below to perfect your protein.

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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:

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