5 healthy and tasty high protein and low carbs recipes

According to experts, eating a low-carb, high-protein diet has a number of advantages, and high-protein foods help you stay full and nourished throughout the day. But there's a lot to think about before making major nutrition changes- here's health experts have to say about the benefits and how to put together a high-protein, low-carb meal that provides your body with all the nutrients it requires.

Here’s how to prepare a low-carb, high-protein dinner:

  • Make sure your macros are in order. For a high protein, low-carb meal we recommend an amount of 35% of carbohydrates, 30% fat, and 35% protein
  • There's no need to cram too much protein into your diet. Studies have come up with different numbers regarding the most optimal protein intake as an active person and it tends to vary between 0.7 gram to 1 gram per pound of bodyweight (1.5 grams to 2.2 grams per kilogram). That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams
  • Concentrate on fibre. When possible, we recommend eating meals with at least half of the total carb grams coming from fibre. "Instead of lowering carbs, concentrate on increasing fibre.
  • Prep Time: 20 mins
  • Cooking Time: 20 mins
  • Servings: 4

This healthy frittata offers 23 grams of protein per dish and Spinach contains vitamins and minerals that boost your immune system, such as vitamin E and magnesium. This system protects you from disease-causing viruses and germs. It also protects your body from harmful substances such as poisons.Tomatoes are high in potassium and have been related to decreasing blood pressure in the body. As a result, cardiovascular problems can be avoided.

  • Calories: 314 kcals
  • Protein: 22.5 g
  • Fat: 17.2 g
  • Carbs: 21.2 g
  • 2 tablespoons olive oil
  • 2 scallions, thinly sliced
  • 10 oz. fresh baby spinach
  • 3 large eggs
  • 5 large egg whites
  • 1 cup cherry tomatoes
  • 4 slices fresh mozzarella
  • 4 slices whole grain bread, toasted
  • In a large ovenproof, nonstick skillet, heat 1 tablespoon of the oil over medium heat. Cook for 1 minute, stirring constantly, or until scallions are tender.
  • Place scallions in a large mixing bowl. Combine the spinach, whole eggs, and egg whites in a mixing bowl. With a fork, combine everything together until it's smooth.
  • Preheat the broiler. In a skillet over medium heat, heat the remaining oil. Pour in the egg mixture and top with tomatoes. Cook for 4 minutes, or until eggs are set around the edges.Broil for 4 minutes at 5" from the fire, or until the frittata is gently browned and set in the centre. Cover and let aside for 1 minute to allow the cheese to melt. Cut each wedge into four wedges and serve with one slice of toast.
  • Prep Time: 10 mins
  • Cooking Time: 20 mins
  • Servings: 4

This Healthy Shrimp and Vegetable Skillet is a quick, delicious, and healthy dinner! It'll quickly become your favourite seafood dish, thanks to its abundance of wild-caught shrimp, soft zucchini, and fragrant bell peppers. Shrimp is not only high in protein but also low in calories, carbs, and fat.

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  • Calories: 364 kcals
  • Protein: 49.6 g
  • Fat: 13.5 g
  • Carbs: 11.1 g
  • 2 lbs.peeled and deveined shrimp
  • 2 small zucchini
  • 2 small yellow squash
  • 3 small bell peppers any colour
  • 3 tbsp. olive oil
  • 2 tbsp. butter
  • 2 garlic cloves finely chopped
  • 1 tbsp. paprika
  • ½ tbsp. Cajun seasoning
  • Salt and pepper to taste
  • Fresh parsley to garnish
  • Vegetables should be cut into bite-sized pieces.
  • Toss the shrimp with the Cajun seasoning, paprika, salt, and olive oil in a medium mixing bowl. Mix thoroughly.
  • In a large skillet, heat the oil over medium-high heat. Cook for about 6-7 minutes, or until the shrimp are cooked through. Set the shrimp aside after removing them from the skillet.
  • Add the garlic, butter, and vegetables to the same skillet. Stir-fry for about 10 minutes, or until the vegetables are soft, seasoning with salt.
  • Return the shrimp to the skillet, mix to combine, and serve with parsley on the side. Serve.

Fried Cauliflower Rice with Chicken

  • Prep Time: 10 mins
  • Cooking Time: 20 mins
  • Servings: 4

Chicken is a high-protein and nutrient-dense meat. Including chicken in your diet can help you lose weight, gain muscle, and maintain good bone health. Antioxidants such as vitamin A and vitamin C are abundant in cauliflower rice. Free radical particles are removed from your body by these antioxidants.

  • Calories: 422 kcals
  • Protein: 42 g
  • Fat: 23 g
  • Carbs: 23 g
  • 1 tbsp. plus 2 teaspoons olive oil
  • 1 lb. boneless, skinless chicken breast, pounded to even thickness
  • 4 large eggs, beaten
  • 2 red peppers, finely chopped
  • 2 small carrots, finely chopped
  • 1 small onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 4 scallions, finely chopped, plus more for serving
  • 1 cup frozen peas, thawed
  • 4 cup cauliflower "rice"
  • 2 tbsp. low-sodium soy sauce
  • 2 tsp. rice vinegar
  • Kosher salt and pepper
  1. In a large, deep skillet, melt the butter over medium-high heat. 1 tablespoon oil, then add the chicken, 3 to 4 minutes per side until golden brown; move to a chopping board and rest for 6 minutes before slicing.
  2. In a skillet, heat 2 tablespoons oil, then scramble the eggs until fully set, about 1 to 2 minutes; transfer to a bowl.
  3. Add the red pepper, carrot, and onion and simmer, turning frequently, for 4 to 5 minutes, or until just tender. Cook for 1 minute after adding the garlic. Toss with peas and scallions.
  4. Toss together the cauliflower rice, soy sauce, and rice vinegar. Then, without stirring, let the cauliflower remain for 2 to 3 minutes, until it begins to brown. Combine the cut chicken and eggs in a mixing bowl.

Here’s a workout you should try:

  • Prep Time: 10 mins
  • Cooking Time: 20 mins
  • Servings: 4

There's no better way to make your beef more nutritious! This high protein burrito zucchini boat recipe is the most tasty and low-carb dinner you'll ever eat. They are guilt-free and packed with Mexican tastes, and they are bursting with flavour and easy to create. By omitting the tortilla and replacing it with zucchinis, this burrito dish is a fantastic way to decrease carbs while also getting some veggies into your diet.

  • Calories: 511 kcals
  • Protein: 39 g
  • Fat: 28 g
  • Carbs: 29 g
  • 3 medium zucchini halved lengthwise
  • 2 tbsp olive oil divided
  • Salt and pepper, to taste
  • 1 small onion diced
  • 2 garlic cloves minced
  • 1 lb ground beef
  • ½ tsp chili powder
  • ½ tsp ground cumin
  • ¼ tsp paprika
  • ½ cup black beans drained and rinsed
  • ½ cup corn fresh frozen or canned
  • 1 cup tomato sauce
  • 1 cup shredded monterey jack cheese
  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Scoop out the insides of the zucchini with a tiny spoon, then dice and set aside.
  3. Place the zucchini halves cut side up in the bottom of a large baking pan and generously coat with olive oil; season with salt and pepper, then bake for 8-10 minutes, or until zucchini is softened.
  4. Heat the remaining oil in a large nonstick skillet. Sauté the onion for 3-4 minutes before adding the garlic and cooking for another minute till fragrant.
  5. Cook until the ground beef begins to brown, breaking it up with a wooden spoon as it cooks.
  6. Drain any excess grease, then combine the spices, zucchini flesh, beans, corn, and tomato sauce in a large mixing bowl. Continue to cook, stirring occasionally, until the sauce thickens, about 5-6 minutes.
  7. Fill the zucchini boats with the burrito meat mixture and shredded cheese, then serve. Return to the oven and bake for another 10 minutes, or until the cheese is bubbling. Enjoy with your favourite toppings!
  • Prep Time: 10 mins
  • Cooking Time: 20 mins
  • Servings: 4

Salmon is a great alternative to chicken or beef as a protein source. Salmon is a great protein source for maintaining weight reduction or a normal BMI because it has a high protein content but a low saturated fat content.Baked salmon is a healthy and tasty dish, but it's even better when topped with a creamy roasted red pepper sauce! For Christmas dinner, this one-pan salmon recipe is ideal.

  • Calories: 371 kcals
  • Protein: 30.5 g
  • Fat: 24.7 g
  • Carbs: 8.9g
  • 1/2 cup roasted red peppers
  • 1/4 cup smoked nuts
  • 1 plum tomato, chopped
  • 2 tbsp Red wine vinegar
  • 1 garlic clove
  • Pinch of paprika
  • 1/4 tsp Crushed red pepper
  • 1/3 cup heavy cream
  • Fine kosher salt and pepper to taste
  • 3 fillets or 15–18 ounces of salmon, skin removed
  • 1 tbsp coconut oil, ghee, or other hot smoke point oil
  • 1/2 lemon, cut into slices
  • 1 tbsp fresh oregano
  • Sea salt
  • Black pepper

Sauce with Roasted Red Peppers

  1. Except for the cream, combine all sauce ingredients in a blender.
  2. In a small saucepan over low heat, pour in the sauce and mix in the cream. Stir constantly over low heat until the mixture is warm, smooth, and well mixed. 2 to 4 minutes Remove from the equation.
  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In an oven-safe pan, heat 1 tablespoon of oil over medium-high heat.
  3. Sear one side of the salmon for 2 minutes in hot oil, then flip and sear the other side for 2 minutes.
  4. Toss the salmon with the prepared roasted pepper sauce in the pan. Heat for 2 minutes before transferring the pan to the oven.
  5. Bake for 10 minutes at 400 degrees F, or until the salmon is no longer pink.
  6. Garnish with oregano and sliced lemon. To taste, season with sea salt and pepper.
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