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

FAQs

What has 20 grams of protein and no 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.

Tuna packets are an excellent high protein, low-carb snack as they provide a portable, convenient source of lean protein with virtually no carbohydrates and minimal total calories. Packed with omega-3 fatty acids, tuna offers a nutritious and satisfying option for those following a high protein diet.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What foods can I eat unlimited on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

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.

Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats. The Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan.

These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything ( 7 ). If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein.

This 7-day, high-protein meal plan offers three meals and two snacks per day. Thirty percent of calories are from protein, 35% from dietary fat, and the remaining 35% from carbohydrates. Feel free to make food swaps when necessary but remember to be conscious of macronutrient profile.