20 Low-Carb, High-Protein Dinners in 30 Minutes (2024)

FAQs

What meal is high in protein and low in carbs? ›

Fish is a brain-healthy lean protein, and fatty fish in particular helps you get the essential omega-3 fatty acids that are important for healthy arteries, reduced inflammation, and a healthy brain. And each serving generally has 15 to 20 grams of protein (depending on the fish), with zero carbs.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

Egg yolks, avocado, nut butters, fatty fish, and olive oil are good choices for healthy fat sources. High protein, low carb diets emphasize high protein foods like eggs, fish, tofu, and chicken, as well as low carb foods like non-starchy vegetables.

Canned tuna is another zero-carb protein option that makes a convenient meal or snack choice for those on low-carb diets. 10 Tuna can be mixed with mayo, Greek yogurt, or mashed avocado to create a quick, low-carb tuna salad that can be paired with other carb ingredients like sliced vegetables or flaxseed crackers.

Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

What are good snacks without carbs? ›

Nearly every type of fresh meat contains zero to trace amounts of carbs. This includes lean, low-fat, and high-fat protein sources. Meat is an ideal food group to eat on the ketogenic diet as it contains mostly protein and fat. Some processed meats like sausage and deli meat also fall into the no-carb category.

You can still enjoy a serving of popcorn while on a low-carb diet. The fiber content will help keep you full and the volume might prevent you from giving in to cravings for cake and cookies. If you do choose to eat popcorn as your snack, you may have to minimize other sources of carbohydrates for that day.

Therefore, studies have defined low carbohydrate as a percent of daily macronutrient intake or total daily carbohydrate load. This review defines low-carbo diets as follows: Very low-carbohydrate (<10% carbohydrates) or 20 to 50 g/d. Low-carbohydrate (<26% carbohydrates) or less than 130 g/d.

In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).