From prawns to almonds, these are the top protein-packed meals, according to dietitians.
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You've arrived at the perfect spot if you're on a quest to increase the amount of protein you consume while maintaining a healthy level of carbohydrates. Foods that are rich in protein and low in carbohydrates may be beneficial additions to a healthy diet, whether your goal is to reduce body fat, increase muscle mass, or have a healthy lifestyle that is balanced and well-balanced.
In addition to carbohydrates and lipids, protein is one of the three basic macronutrients that the body needs. It is essential for tissue healing, maintaining a full stomach, and immune system function. Research shows that ingesting carbohydrates in moderation may assist good weight control, despite the fact that sugar are an essential source of fuel for the body.
A 2021 study found that consuming a diet rich in protein and low in carbohydrates may help stabilise blood sugar levels. This is especially beneficial for those who already have diabetes or are at risk of developing it. Another study found that a low-carb diet may improve heart health by lowering triglycerides, a type of blood fat associated with an increased risk of heart disease.
We had conversations with nutrition experts, and they offered the 25 greatest foods that are high in protein, low in carbohydrates, and tasty. These meals are ideal alternatives for anyone who wants to improve their overall health and well-being by following a high-protein diet. Once you finish reading, don't forget to explore these 25 superfoods that are surprisingly high in protein.
1. The Jerky Beef
SERVING SIZE: 1 ounce
CALORIES: 60
PROTEIN: 10 grams
CARBS: 0 grams
Beef jerky, a convenient snack high in protein, is perfect for traveling. Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutritionist at Garage Gym Reviews, asserts that beef jerky primarily consists of protein, with almost no carbohydrates or fats. When hunger hits, having something like this in your bag will be far more gratifying and will stay with you for a longer period of time than a bag of chips. When the opportunity presents itself, choose beef jerky options that are minimal in both fat and salt.
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2. Shrimp
SERVING SIZE: 3 ounces (85 grams)
CALORIES: 84
PROTEIN: 20 grams
CARBS: 0 grams
Shrimp is a shellfish that is low in calories and high in protein. It is also rich in minerals like selenium and omega-3s, which are beneficial to the heart and immune system. "Like most animal protein sources, prawns contain virtually zero grammes of carbs," Moody states in his article. Prawns contain almost no fat. Because of this, it is an excellent choice for maintaining a healthy heart and a healthy weight. Grill it and savour it with your salad or as a snack with a dipping sauce.
The edamame
SERVING SIZE: 1/2 cup
CALORIES: 94
PROTEIN: 9 grams
CARBS: 7 grams
Edamame, an excellent source of plant-based protein, fibre, and antioxidants, are immature soybeans collected before they harden. "Edamame is a great snack to have at your desk when you start craving that lunch break a little sooner than you like," according to Moody. "Eating edamame in the pods can also help slow consumption since you have to take the extra time to extract the seeds."
The eggs
SERVING SIZE: 1 large egg
CALORIES: 72
PROTEIN: 6 grams
CARBS: 0 grams
There are many ways to use eggs, which are an excellent source of protAlmost any diet can incorporate eggs due to their low calorie and carbohydrate content. iet. This is what differentiates them from dairy products, which are also sources of high-quality protein. It is important to keep in mind that the yolk is responsible for more than half of the protein content of an egg, as Moody explains.
Nuts and almonds
SERVING SIZE: 1 ounce (23 whole almonds)
CALORIES: 164
PROTEIN: 6 grams
CARBS: 6 grams
Almonds are a nut that is rich in a variety of nutrients, including protein, fibre, and healthy fats. According to findings from recent studies, eating almonds on a regular basis might lessen the amount of time it takes for muscles to recover after exercise. Moody informs us that almonds possess the highest protein content among all the common nuts people enjoy eating. Studies have also demonstrated that the presence of vitamin E, a potent antioxidant, in the skin of almonds may aid in reducing harmful inflammation in the body. This is in addition to the health benefits of almonds.
Studies have revealed the hidden benefits of consuming almonds.
Tuna fish
SERVING SIZE: 3 ounces (85 grams)
CALORIES: 132
PROTEIN: 28 grams
CARBS: 0 grams
"Canned tuna is a highly underrated lean protein source," Moody states in his article. The fact that it is portable, inexpensive, and does not spoil quickly contributes to reducing food waste. In addition, tuna is a good source of omega-3 fatty acids, which are a vital component that the body needs to get from a diet in order to maintain optimum health in both the heart and the brain. Because of its low calorie content, tuna is an excellent option for those who want to increase their protein intake without consuming an excessive amount of calories.
Formulation of Whey Protein
SERVING SIZE: 1 scoop (25 grams)
CALORIES: 90
PROTEIN: 20 grams
CARBS: 2 grams
Protein powder is one of the easiest methods to increase the amount of protein you consume while simultaneously reducing the amount of carbohydrates you consume. Milk is a source of whey protein, which is an excellent source of protein because it is easily absorbed by the body and obtained from milk. "Whey is a high-quality protein source as it contains all essential amino acids but is particularly high in leucine, which is the amino acid responsible for turning on muscle building," Moody states in his article.
Greek yoghurt is low in fat
SERVING SIZE: 6-ounce container
CALORIES: 100
PROTEIN: 17 grams
CARBS: 6 grams
Greek yoghurt is a very palatable dairy product that is strong in protein, low in carbohydrates, and abundant in probiotics that are beneficial to the digestive tract. Moody quotes Greek yoghurt as being versatile. "You can add it to smoothies, or eat it plain with some added berries or honey."
Sliced turkey and sliced turkey
SERVING SIZE: 2 ounces (2 slices)
CALORIES: 62
PROTEIN: 12 grams
CARBS: 2 grams
"Sliced turkey is a better option for deli meat than gammon or salami, which are higher in calories and saturated fat," Moody says in detail. Despite this, you shouldn't limit your consumption to only sandwiches either. One option is to cut it up and add it to salads, while another is to eat it with crackers made from whole wheat and low-fat cheese. Look for turkey slices with reduced salt and fat content, just like you would with any other type of deli meat.
The steak is made from bison
SERVING SIZE: 3 ounces (85 grams)
CALORIES: 152
PROTEIN: 22 grams
CARBS: 0 grams
Because game meats, such as bison, venison, rabbit, or elk, are not exposed to typical agricultural procedures that may often result in meat with a higher fat content, game meats have a tendency to have a lower amount of unhealthy fats than the usual meats found in grocery stores. What Moody has to say about wild animals is that they often consume an organic, grass-fed diet, resulting in a higher-quality protein that is also rich in flavor.
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Seeds of Hemp
SERVING SIZE: 3 tablespoons
CALORIES: 166
PROTEIN: 10 grams
CARBS: 3 grams
Hemp seeds, a complete protein source, contain all nine of the necessary amino acids. Hemp seeds are a source of complete protein. Because they contain high levels of omega-3 and omega-6 fatty acids, they are also very beneficial to your heart's health. "Hemp seeds contain unsaturated fats that can help reduce your risk for heart disease," according to Dr. Moody.
Sliced tempeh is raw
SERVING SIZE: 3 tablespoons
CALORIES: 166
PROTEIN: 10 grams
CARBS: 3 grams
You can use the fermented soy product known as tempeh as an excellent meat alternative in a wide variety of meals. Tempeh is rich in both protein and probiotics. Moody notes in his article that soybeans, which are high in protein and contain all essential amino acids while keeping carbs in check, are the source of tempeh.
A pork tenderloin
SERVING SIZE: 3 ounces (85 grams)
CALORIES: 122
PROTEIN: 22 grams
CARBS: 0 grams
A cut of meat that is minimal in fat and calories, pork tenderloin is a lean cut of meat with minimal fat and calories. Moody suggests adding pork tenderloin to your routine if you're looking for a lean protein source that contains zero carbs to help lose weight or build muscle and need a break from chicken and rice.
Thighs are chicken
SERVING SIZE: 4 ounces (113 grams)
CALORIES: 137
PROTEIN: 22 grams
CARBS: 0 grams
Are you looking for a source of protein that is not just very low in fat but also devoid of carbohydrates? You should then go for chicken thighs. Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian at Barbend, highly recommends it. "Chicken is a mainstay in lean protein sources, and it adds variety to cooking." Chicken thighs are fewer calories than chicken breasts, and they have a more robust flavor. According to her, chicken thighs are a good source of both protein and B vitamins.
Salmon when it has been cooked
SERVING SIZE: 3 ounces (85 grams)
CALORIES: 177
PROTEIN: 17 grams
CARBS: 0 grams
Salmon is a good food for the health of both the heart and the brain since it has a high concentration of omega-3 fatty acids and around 23 grammes of protein per three-ounce portion. In addition to that, it has a substantial quantity of vitamin D and selenium, both of which are essential for the proper functioning of the immune system and the thyroid gland. "Incorporating salmon into one's diet can be beneficial for reducing inflammation, improving cardiovascular health, and enhancing mental clarity," explains Masi.
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Bacon from Turkey
When it comes to low-carb protein options, turkey bacon is an excellent choice for sandwiches or salads. "A leaner alternative to traditional bacon, turkey bacon offers the flavor with less fat and fewer carbs, and is a complete source of protein," Masi explains further. "Turkey bacon also tends to be lower in calories and can be a part of a balanced breakfast or used in recipes as a flavour enhancer."
Cheese from Cottages
Cottage cheese is a kind of dairy product that is low in carbohydrates and includes a high amount of protein. It is also a nutrient-dense powerhouse, as far as Masi is concerned. "Cottage cheese is rich in calcium, which is essential for bone health, and is a good source of phosphorus, selenium, and vitamin B12, which aid in energy production and brain function," according to the researcher.
A steak
Finding someone who enjoys eating meat but does not like a delicious steak is extremely difficult. Steak is another terrific carb-free choice that is filled with protein and is a great way to reduce the amount of carbohydrates that you consume. Despite the fact that the amount of fat in steak may vary depending on the cut, it is a source of high-quality protein, as well as key elements such as iron and vitamin B12. According to Masi, steaks are also an excellent source of zinc, which helps the immune system and promotes the healing of wounds.
The sardine
"Compact and nutrient-dense, sardines offer protein and omega-3 fatty acids, making them good for heart health," Masi goes on to say. If consumed alongside the bones, these little fish also serve as an excellent source of vitamin D and calcium, essential for maintaining healthy bones. You can consume them straight from the can or incorporate them into salads, spaghetti, and other recipes.
Ricotta that is low in fat
Non-fat ricotta is a cheese that is low in carbohydrates, high in protein, and very adaptable. It is also rich in minerals, such as calcium. The cheese in question has a smooth consistency and a substantial quantity of protein, making it an excellent choice for incorporating into meals or for eating as a snack. In addition to this, it has a lower lipid content than typical ricotta and is an excellent source of vitamin A as well as critical minerals such as zinc, according to Masi.
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Particles of collagen
Animal collagen is the source of collagen powder, a type of protein supplement. "Collagen supplements are known for supporting the health of the skin, hair, and joints," asserts Masi with reference to the advantages of this substance. It is also a useful supplement in drinks for consuming protein without carbohydrates. Also, it may increase the flexibility and moisture of the skin, in addition to helping to create connective tissue. It is also beneficial to take collagen before exercising to provide support for the joints.
Cod (C)
Often overlooked, cod is a protein-rich, low-fat, and carbohydrate-free fish option. Also, it has omega-3 fatty acids, which are known to improve the health of both the heart and the brain. "Cod is a good source of vitamin B12, phosphorus, and niacin, and its mild flavour makes it a versatile choice for various cooking styles, from baking and grilling to poaching," Masi notes in her article.
Seitan
We manufacture seitan, a high-protein meat replacement, from wheat gluten. "Seitan has a meat-like texture and ability to absorb flavours, making it suitable for a wide range of dishes, including stir fries, salads, sandwiches, and grilled plates," Masi explains further.
It's tofu
Soy produces tofu, a protein that is high in protein and low in carbohydrates. Additionally, it is an excellent source of calcium and iron that comes from plants. Derived from soy, tofu serves as an adaptable source of protein, catering to a diverse range of dietary needs. Masi asserts that tofu's adaptability allows for its use in a diverse range of meals due to its ability to absorb the flavours of the ingredients it cooks with.
Whites of eggs
"Egg whites are a great choice for those seeking a high-protein breakfast," explains Masi. "If you are watching your calorie intake, egg whites are a particularly good option." As a result, they are a heart-healthy choice because they contain no fat, carbohydrates, or cholesterol. Many diet programmes aim to achieve lean muscle mass and reduce body fat, and egg whites, with their 4 grammes of protein per egg, are a staple. Omelettes, scrambled eggs, and smoothies are just some of the dishes that may benefit from the versatility of egg whites.
