Looking to eat healthier, build muscle, or manage your weight? A high-protein, low-carb diet can help you feel full longer, support lean muscle, and reduce blood sugar spikes without sacrificing flavor. Whether you’re following keto, cutting carbs, or just want more satisfying meals, we’ve got you covered with easy, nutrient-packed recipes and tips.
This guide includes meal ideas for breakfast, lunch, dinner, and snacks that are high in protein and low in carbohydrates and perfect for busy lifestyles, meal prepping, or anyone wanting to eat cleaner.
High-Protein, Low-Carb Breakfast Ideas
1. Veggie Omelette with Cheese
Whisk eggs with a splash of milk, sauté spinach, mushrooms, and bell peppers, and cook into a fluffy omelette. Top with shredded cheddar or feta for extra protein.
Protein: ~20g
Carbs: ~6g
2. Greek Yogurt & Nut Bowl
Use unsweetened Greek yogurt (2% or full-fat), add a sprinkle of chia seeds, walnuts or almonds, and a few fresh berries.
Protein: ~18g
Carbs: ~8–10g
3. Breakfast Egg Muffins
Whisk eggs with chopped veggies, turkey bacon, and cheese. Pour into muffin tins and bake for grab-and-go breakfasts all week.
Protein: ~8g per muffin
Carbs: ~3g
4. Tofu Scramble with Avocado
Sauté crumbled tofu with turmeric, garlic, spinach, and tomatoes. Top with sliced avocado and a dash of hot sauce.
Protein: ~20g
Carbs: ~7g
High-Protein, Low-Carb Lunch Ideas
5. Grilled Chicken Salad with Olive Oil Vinaigrette
Toss mixed greens with grilled chicken breast, cucumbers, cherry tomatoes, olives, and feta. Drizzle with olive oil and lemon juice.
Protein: ~30g
Carbs: ~7g
6. Tuna Stuffed Avocados
Mix canned tuna with mayo, mustard, and celery, then scoop it into halved avocados.
Protein: ~22g
Carbs: ~4g
7. Zucchini Noodles with Pesto & Grilled Shrimp
Use a spiralizer or pre-packaged zoodles, sauté them briefly, and toss with basil pesto and shrimp.
Protein: ~28g
Carbs: ~6g
8. Turkey Lettuce Wraps
Wrap deli turkey, cheese, tomato, and mustard in romaine or butter lettuce leaves. Add pickles or avocado for extra flavor.
Protein: ~25g
Carbs: ~4g
High-Protein, Low-Carb Dinner Ideas
9. Baked Salmon with Roasted Broccoli
Season salmon fillets with lemon, garlic, and dill. Roast with olive oil and serve with broccoli or asparagus.
Protein: ~35g
Carbs: ~5g
10. Cauliflower Fried Rice with Chicken
Pulse cauliflower into rice-sized bits or use frozen cauliflower rice. Stir-fry with diced chicken, egg, and veggies in sesame oil and soy sauce.
Protein: ~30g
Carbs: ~8g
11. Steak with Garlic Butter and Green Beans
Pan-sear or grill a sirloin steak and top with garlic herb butter. Serve with steamed or sautéed green beans.
Protein: ~40g
Carbs: ~6g
12. Stuffed Bell Peppers (No Rice)
Fill halved bell peppers with ground turkey, onions, tomatoes, and cheese. Skip the rice for a low-carb twist.
Protein: ~28g
Carbs: ~9g
High-Protein, Low-Carb Snacks
13. Hard-Boiled Eggs
Make a batch ahead of time and grab one or two when you’re on the go.
Protein: ~6g per egg
Carbs: ~0.5g
14. Jerky or Meat Sticks (Low-Sugar)
Beef, turkey, or chicken jerky with minimal added sugar makes a portable, protein-rich snack.
Protein: ~10–15g
Carbs: ~1–4g
15. Cottage Cheese with Everything Bagel Seasoning
Scoop into a bowl and top with seasoning or chopped cucumber for a savory, creamy snack.
Protein: ~14g (½ cup)
Carbs: ~4g
16. Celery & Peanut Butter or Cream Cheese
Crisp, crunchy, and satisfying with protein and healthy fats.
Protein: ~6g (2 tbsp nut butter)
Carbs: ~4–5g
Tips for Success on a High-Protein, Low-Carb Diet
- Prioritize lean proteins like chicken, eggs, tofu, fish, and Greek yogurt
- Use non-starchy veggies like spinach, zucchini, peppers, broccoli, and cauliflower
- Avoid hidden sugars in sauces, dressings, and processed snacks
- Don’t forget healthy fats from avocado, olive oil, nuts, and seeds for satisfaction
- Meal prep is your friend—cook proteins ahead and mix/match during the week
Final Thoughts: Healthy Doesn’t Have to Be Hard
With the right ingredients and a little planning, eating high-protein, low-carb meals can be simple, satisfying, and seriously tasty. These recipes are great for anyone looking to support their fitness goals, feel fuller longer, or cut back on processed carbs without giving up on flavor.