Top 20 High-Protein & Low-Carb Meal Ideas

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If you’re on a keo diet, or LCHF/LCHP diet (low carb high fat/protein diet), and are running out of ideas when it comes to meals to prepare, we got you! Below are some great and easy to prepare meals that are high in protein and low in carbohydrates to fuel your muscle growth and overall health:

1. Grilled Chicken with Avocado Salsa

• Description: A simple yet flavorful dish featuring lean grilled chicken breast topped with a refreshing avocado salsa made from avocado, tomatoes, red onion, cilantro, and lime juice.
• Protein: ~35g
• Carbs: ~8g

2. Baked Salmon with Asparagus

• Description: Oven-baked salmon fillets paired with roasted asparagus, drizzled with olive oil, garlic, and lemon juice. This meal is rich in protein and heart-healthy omega-3 fatty acids.
• Protein: ~30g
• Carbs: ~5g

3. Steak and Broccoli Stir-Fry

• Description: A savory stir-fry of tender sirloin steak and crisp broccoli, cooked with garlic, ginger, and soy sauce. This dish is quick to prepare and packed with protein and fiber.
• Protein: ~28g
• Carbs: ~6g

4. Turkey Lettuce Wraps

• Description: Ground turkey seasoned with garlic, ginger, and soy sauce, wrapped in fresh lettuce leaves along with bell peppers and onions for a crunchy, satisfying bite.
• Protein: ~25g
• Carbs: ~8g

5. Egg and Spinach Frittata

• Description: A light and fluffy frittata made with eggs, spinach, feta cheese, and cherry tomatoes. This dish is rich in protein and packed with vitamins from the spinach.
• Protein: ~20g
• Carbs: ~4g

6. Zucchini Noodles with Pesto and Grilled Shrimp

• Description: Zucchini noodles, also known as “zoodles,” are topped with grilled shrimp and a fresh pesto sauce, making this a low-carb, high-protein alternative to traditional pasta dishes.
• Protein: ~25g
• Carbs: ~7g

7. Greek Yogurt with Almonds and Berries

• Description: Creamy full-fat Greek yogurt topped with almonds, raspberries or blueberries, and chia seeds. This snack or breakfast option is high in protein and antioxidants.
• Protein: ~18g
• Carbs: ~10g

8. Beef and Mushroom Skillet

• Description: A one-pan dish of ground beef, mushrooms, onions, spinach, and cheese. This meal is hearty, rich in protein, and low in carbohydrates, making it perfect for a filling dinner.
• Protein: ~27g
• Carbs: ~5g

9. Tuna Salad with Avocado

• Description: A creamy tuna salad mixed with ripe avocado, celery, and red onion. This dish is both nutritious and filling, offering healthy fats and a high protein content.
• Protein: ~22g
• Carbs: ~6g

10. Chicken Caesar Salad (No Croutons)

• Description: A classic Caesar salad made with grilled chicken, romaine lettuce, parmesan cheese, and Caesar dressing. By skipping the croutons, the dish remains low in carbs.
• Protein: ~30g
• Carbs: ~4g

11. Cottage Cheese and Cucumber Slices

• Description: Creamy cottage cheese served with crunchy cucumber slices and cherry tomatoes. This is a simple and quick snack or light meal that’s high in protein.
• Protein: ~14g
• Carbs: ~5g

12. Grilled Tofu with Stir-Fried Vegetables

• Description: Firm tofu marinated and grilled, served with stir-fried vegetables like bok choy, bell peppers, and mushrooms. A vegetarian, high-protein meal.
• Protein: ~20g
• Carbs: ~10g

13. Seared Tuna with Sesame and Seaweed Salad

• Description: Slices of seared ahi tuna coated with sesame seeds, served with a seaweed salad. A high-protein, low-carb dish with omega-3 fatty acids.
• Protein: ~30g
• Carbs: ~5g

14. Eggplant Lasagna

• Description: A low-carb lasagna using eggplant slices instead of pasta, layered with ground beef, ricotta cheese, and marinara sauce.
• Protein: ~28g
• Carbs: ~12g

15. Chicken Fajita Salad

• Description: Grilled chicken strips with fajita seasoning, served over lettuce with bell peppers, onions, and avocado. High in protein and low in carbs.
• Protein: ~32g
• Carbs: ~10g

16. Greek Chicken with Tzatziki Sauce

• Description: Grilled chicken breast served with a homemade tzatziki sauce made from Greek yogurt, cucumber, garlic, and dill.
• Protein: ~35g
• Carbs: ~8g

17. Almond-Crusted Chicken Tenders

• Description: Chicken tenders coated in crushed almonds and baked until crispy. A protein-rich, low-carb alternative to traditional chicken tenders.
• Protein: ~25g
• Carbs: ~6g

18. Ricotta and Spinach Stuffed Mushrooms

• Description: Large mushroom caps filled with a mixture of ricotta cheese, spinach, and garlic, then baked until golden.
• Protein: ~12g
• Carbs: ~6g

Grilled Halibut with Lemon-Herb Sauce

• Description: A delicate fillet of halibut grilled to perfection, topped with a light lemon-herb sauce made from lemon juice, olive oil, garlic, and fresh herbs like parsley and dill. Served with a side of sautéed spinach or asparagus for a nutritious, low-carb meal.
• Protein: ~30g
• Carbs: ~4g

2. Chicken Stuffed with Spinach and Feta

• Description: Boneless, skinless chicken breasts stuffed with a savory mixture of spinach, feta cheese, garlic, and sun-dried tomatoes, then baked until tender. This dish is rich in protein and flavor while keeping the carb count low.
• Protein: ~32g
• Carbs: ~6g

There you go guys. Remember, diet, exercise and sleep are the pillars of your health. You can also add quality supplements like Creatine, or any other well-researched testosterone-building supplement. It’s also important to avoid testosterone killing foods and be consistent with your training routine.