Protein is one of the three most important macronutrients that provide us with calories (the other two are carbohydrates and fats.) It is used in many bodily functions, including cell maintenance and repair, blood clotting, and the production of antibodies. It is a key component of many body tissues, such as skin, hair and muscles. Protein is digested more slowly than carbohydrates, which helps to increase the feeling of satiety, in other words, satisfies hunger.
Protein can be found in a variety of foods, including fish, poultry, meat, vegetables, soy, nuts, seeds, and dairy products. Less protein is found in whole grains and vegetables. If you are on a carbohydrate diet but want to get more protein to help build muscle, heal from injury, or lose weight, there are many options to choose from. Below is a list of my favorite high protein, low carb options.
This lean protein is a source of protein for good reason. 4 ounces of chicken gives you 26 grams of protein (and no carbs!) For a minimum of 120 calories. Chicken is also versatile and goes well with almost any type of kitchen.
At a time when enthusiasm for cultured dairy products is very high, cheese is coming back. A 1/2 cup cottage cheese serving contains about 100 calories, 12 grams of protein and 5 grams of carbohydrates. It is also a versatile ingredient that can be used as a base for a sweet or savory dish and is an excellent dip for vegetables.
Who doesn’t love eggs? They are an easy, nutritious, and convenient way to store a dose of nutritious fat that contains protein as well as traces of carbohydrates. With 6 grams of protein per egg, you can easily get a large dose of a simple, super healthy two-egg breakfast with fried vegetables.
A 4-ounce portion of grass fed beef contains 22 grams of protein and no carbohydrates. Grass-fed and free-roaming means that meat is obtained from cows that graze freely on the grass all their lives. This type of beef is the best choice for its healthy fat profile and abundance of antioxidants. Conjugated linoleic acid (CLAs) is two to three times more abundant in grass-fed beef than in beef. CLAs reduce the risk of cancer, reduce the risk of cardiovascular disease and are associated with better cholesterol levels in healthy fats.
Three tablespoons of cannabis seeds contain 160 calories, 10 grams of protein and only 2 grams of carbohydrates. You also get 240 milligrams of potassium and 15-20% of your daily iron intake (depending on the brand). It is difficult to find so many nutrients in one meal. Cannabis has an excellent ratio of total omega-3 and omega-6 fatty acids, but it is also loaded with less found stearic acid (SDA) and gamma-linoleic acid (GLA). These fatty acids are needed to fight inflammation and protect your heart and immune system. They are a simple and nutritious addition to a morning smoothie or oatmeal.
I haven’t met a nut oil I don’t like. Whether you love peanut oil, are addicted to almond oil or know cashew oil, choose natural walnut oils made from only one ingredient: nuts! One, 2 tablespoon portion puts about 8 grams of protein on your plate with 6 grams of carbohydrates.
Pumpkin seeds are a nutrient-rich ingredient for year-round use, not just after cutting the pumpkin! These small but powerful seeds contain 9 grams of protein per serving per ounce and also contain important minerals such as zinc, magnesium and iron. They are also a good source of healthy fats and are only good for 4 grams of carbohydrates per meal.
This fish is a tasty source of omega-3 (important for metabolism!) And protein, 17 grams per 3 ounce portion and no carbohydrates. When buying salmon, choose a wild-caught variety. It is sustainable and can actually provide more nutritious benefits than farm-grown options. Salmon is also a source of protein, which can be quickly and easily accessed on a noisy dinner table with a recipe similar to salmon cooked on parchment.
These green algae are popular among health promoters – it’s worth it. Gram-gram, spirulina may be the most nutritious food on the planet. The quality of the protein in spirulina is considered to be excellent; can be compared to eggs. It contains all the essential amino acids you need: one tablespoon of dried spirulina contains 4 grams (and less than 2 grams of carbohydrates). It has a strong taste, so mask it into a smoothie – it also adds a fun blue color!
It is not only a source of probiotics beneficial to the gastrointestinal tract, but also rich in vegetable protein. Try fresh foods like tempeh breakfast hash, tempo bacon or tempo fried food. Not familiar with the ingredient? Check out this app for Tempeh. You get 15 grams of protein and 13 grams of carbohydrates in 4 ounce servings.
Do you want to replace a normal egg? Try tofu. I love my tofu for a protein-free, egg-free breakfast cooked with colorful vegetables like bell peppers, onions and spinach. Don’t forget to add flavor to your tofu with spices such as turmeric, black pepper, cumin and garlic. Tofu 1/2 cup contains about 20 grams of protein and less than 4 grams of carbohydrates.
All yogurts serve protein, but have the highest protein content, such as Greek yogurt or Icelandic skewer. To avoid added sugars, choose the sugar-free version, then add your own natural sweeteners such as fresh fruit and cinnamon. Depending on the brand, you get more than 15 grams of protein and 5 grams of carbohydrates per serving.
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Beans contain more carbohydrates, but they are a great way to get plant protein and fiber. ½ A cup serving contains 7.5 grams of protein and 7.5 grams of fiber and 20 grams of carbohydrates. They are also rich in phytonutrients, including anthocyanins and quercetin, both of which act as antioxidants. Beans contain more carbohydrates than other types of protein, but this is accompanied by fiber and nutrients. Definitely worth adding to your plate!
Like black beans, this bean is high in carbohydrates compared to other protein options, but it is also rich in protein, fiber and antioxidants.. These are small vegetables is a great addition to soups and salads, especially if you are trying to reduce your animal protein intake. They contain about 7-9 grams of protein and 20 grams of carbohydrates per serving.
Lentils are unreasonable for those looking to increase their protein intake (which we really should all be). Unlike animal proteins, which are saturated fats – the type of fat that can carry our bad LDL cholesterol – plant proteins such as lentils do not contain saturated fats. Once again, this option is high in carbohydrates, but also a dietary fiber that is important for stabilizing blood sugar levels, and (you guessed it!) Can help lower bad LDL cholesterol levels. One cup of cooked lentils provides 18 grams of protein and 40 grams of carbohydrates.