High Protein Low Fat Recipes For Weight Loss

Low Fat High Protein Taco Soup

Looking for a healthy alternative to Taco Tuesday? This is it.

Now, one beef taco can contain as much as 9.0 grams of fat. And goodness knows, you cant stop at just one, right?

This taco soup has all the flavors of a taco, without all the fat. It has nicely browned meat, chili beans, corn, and kidney beans.

The green chiles add a nice heat, while the tomato sauce adds some tang. Meanwhile, the fire-roasted tomatoes add smokiness.

The key to keeping it low fat yet high in protein is the meat. Instead of ground beef, you use ground turkey breast, which drastically cuts down the fat.

This dish is a meal in itself, but if you miss the cheese, just sprinkle some on top. Just make sure that its low-fat cheese.

Per Serving:

Bread Pudding In A Mug

Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge in this healthy version from Harris-Pincus. Mix 1 egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.

Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Chocolate Peanut Butter Porridge

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

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Shrimp Avocado And Egg Chopped Salad

If youre not into beef, pork, or chicken, shrimp is a great high-protein, low-calorie choice to throw on top of fiber-rich greens. Add healthy fat, more protein, and flavor with avocado and eggs and youve got yourself a very filling salad.

Nutrition per serving: 365 cal, 40 g pro, 15 g carb, 7 g fiber, 7 g sugars , 17 g fat , 450 mg cholesterol, 600 mg sodium

How Much Protein To Eat In The Morning

“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition. “Protein helps to slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”

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Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.

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Targeted Keto Is For Athletes Looking To Improve Their Performance

How It Works Youll follow the keto diet as usual until 30 to 45 minutes before exercise then its time to eat about 25 g of carbs, says Daniela Torchia, PhD, a registered dietitian based in Loma Linda, California. The idea is that youll have just enough carbs to fuel your workout and still be able to return to ketosis easily after you cool down. Choose carbs that are easy to digest and be sure not to add calories to your daily total simply redistribute them, Dr. Torchia says.

A study published in 2019 in the Journal of Sports Medicine found that 28 days of a keto diet helped to increase some athletic endurance. But researchers added that the dietâs benefits were mainly seen in short-duration, vigorous-intensity exercise, and that results were inconsistent, so it may not be the go-to approach for all athletes.

Who Itâs Best ForThis approach is intended for people who frequently engage in intense, muscle-building workouts, according to Torchia. Were talking high-intensity exercise, like running, swimming, or playing tennis for hours on end, Torchia says. Hitting the gym at a moderate pace a couple of times a week likely wont cut it.

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Lean Turkey Or Chicken Tetrazzini

Some days are so stressful that you just want to chow on some comfort food. After all, comfort food is so comforting.

But comfort food is often packed with fat and calories. And theres nothing comforting about that.

This turkey tetrazzini is creamy, cheesy, and packed with tender morsels of turkey/chicken breast. And it wont expand your waistline.

The key to it being low in fat is that you use evaporated skim milk instead of butter and cream for your sauce.

You also use reduced-fat cheese instead of regular cheese.

This dish is a meal in itself. But if you like, you can serve some steamed broccoli on the side.

Per Serving:

Thursday 7th of January 2021

Hi Melodie,nice! I hope you enjoy them 🙂

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Steamed Salmon & Veg Rice Bowl

This speedy fish supper is the perfect low-calorie, low-hassle weeknight meal. For a vegetarian version, simply leave out the salmon and garnish with chopped spring onions or toasted pine nuts

Benefits Of High Protein Low Carb Diet Or Meals

Protein-rich foods along with a minimal amount of carbs in the foods we eat help in maintaining balanced sugar levels reduce the risk of heart issues. It also helps in better digestion and aids in better weight loss management without gaining weight.

The foods should be a mix of both and having only high protein food without including carbs can make a person dizzy, tired, lose energy which can lead to other health issues.

Therefore, always try to have and include both proteins and fewer carbs to lose weight.

Always remember to have a balanced diet to lead a healthy lifestyle. Never try having just a high protein diet or just having a low carb diet. Making recipes that contain all nutrients is the better way of leading a healthy lifestyle.

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Air Fryer Turkey Burger

This air fryer turkey burger is delicious and takes just 5 minutes to prepare. Its lean and high in protein, making it perfect for high protein meal prep for weight loss. You can double batch this keto-friendly burger because its freezer-friendly so that you can save time in next weeks prep!

Calories: 158kcal Protein: 28g Carbohydrates: 4g Fat: 3g

Romesco Chicken Tray Bake

I love chicken tray bakes, especially when you can cook the accompaniments in the same dish. This one is a recipe by Good Housekeeping and is full of Spanish flavors. I serve it with broccoli for extra nutrients, volume, and deliciousness.

Ludlam-Raine said: Tray bakes are a mid-week favourite as they take such little time to prepare and you can add any vegetables you have left in your fridge. If you dont eat chicken, you could swap this for cod or salmon.

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Low Carb Burrito Zucchini Boats

Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.

High Protein Meal Prep Recipes For Weight Loss

11/25/2021 by Richmond Howard

This article may contain links from our affiliate partners. Please read how we make money!

Are you looking for some high-protein meal prep for weight loss? Well, look no further! We have a wide range of delicious meal prep recipes with over 25 grams of protein and less than 500 calories per serving!

Add a couple of these tasty protein-packed recipes to your meal plan, and youre one step closer to your weight loss goals.

If youre new to meal prep, make sure to look at our how to meal prep for beginners guide! There is a ton of helpful information. If youre vegetarian make sure to look at these vegetarian meal prep ideas, and if youre vegan check out these high protein vegan meal prep recipes.

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Cons Of High Protein Diet

Protein-rich foods contain unhealthy fats that can lead to heart problems, bone issues. For example, meat is high in protein but intake of high proteins such as meat can have a large number of fats leading to raising levels of cholesterol.

Always choose healthy foods with good protein and fibre in them.

Garlic Shrimp In Tomato Sauce

This is one of the recipes I make regularly since probably 6+ years! Its only 5 ingredients: tomatoes, garlic, shrimp, dill and olive oil , its packed with protein and super delicious. Make sure to use ripe and juicy tomatoes, or use tomato sauce if you dont have fresh tomatoes. Recipe here.

• Ready in: 15 minutes | Servings: 2
• Kcal: 445 | Protein: 54g | Carbs: 16g | Fiber: 3g | Fat: 18g

These delicious meal prep bowls with Greek meatballs, garlic sauce and tomato cucumber salad take a bit more effort and time, but if you make the meatballs ahead, everything else seriously takes 10 minutes max. Recipe here.

• Ready in: 40 minutes | Servings: 4
• Kcal: 532 | Protein: 39g | Carbs: 12g | Fiber: 3g | Fat: 37g

This is a super tasty, quick and easy low carb dinner recipe that youll just want to make again and again and again. Ingredients include: chicken breast, cabbage, garlic, tamari sauce and carrots. Recipe here.

• Ready in: 20 minutes | Servings: 2
• Kcal: 474 | Protein: 43g | Carbs: 25g | Fiber: 9g | Fat: 24g

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If You Are Trying To Lose Weight Here Is A List Of Indian Lunch Recipes To Get You Started:

When planning a lunch with the goal of losing weight, home-cooked food may not come to mind. That is because you are probably picturing something rich, creamy, and salty. We have, however, discovered healthy Indian recipes that also can be easily incorporated into a weight loss plan.

High-protein meals, according to experts, will satisfy your hunger and keep you full for a longer period. Furthermore, when combined with exercise, a protein-rich diet aids in the development of lean muscle.

If you are trying to lose weight, here is a list of Indian lunch recipes to get you started:

1. Daliya Khichdi: Daliya, also known as bulgur wheat, is a nutritious breakfast option. These are high in protein and will keep you full for a longer period.

Recipe:

• Heat oil in a cooker. Add cumin seeds, ginger, crushed, and green chiles, and saute for a minute.
• Add chopped onions and saute till translucent.
• Then add the chopped vegetables and mix well. Cook for 2 to 3 minutes.
• Add all the spices and stir well.
• Now add the washed Dalia and saute for another 2 minutes.
• Close the pressure cooker lid after adding water.
• Cook for 2-3 minutes.
• Add 1 tbsp of lemon juice.
• Serve immediately and garnish it with finely chopped coriander leaves.

2. Paneer Bhurji: This is a quick and easy recipe that everyone loves. Paneer is high in calcium and protein. The dish contains few carbohydrates and calories.

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So, what are you waiting for? Try these recipes now!

Crispy Vanilla Protein Waffles

When most people think of high-protein breakfast options, waffles are the last thing that comes to mind. Luckily, in the keto world, anything is possible. These crispy vanilla protein waffles come packed with 17 grams of protein per waffle thanks to the Perfect Keto Vanilla Whey Protein Powder and only 4 net carbs.

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Salad With Chicken Breast

Salads are an easy and versatile way to control for sugar and carbs while upping your protein. Make a salad using romaine lettuce, tomato, cucumber, and whatever other vegetables youd like. Pan-fry or grill some chicken breast, cut it in strips and add on top. For additional protein, you can also add a hard-boiled egg.

How Much Protein Do You Need Each Day

Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.

“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”

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Vanilla Almond Chia Pudding

Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

Chicken Salad Lettuce Wrap

Wraps are delicious and filling but the cheesy sauces and the flatbread add kilos on your weighing scale. But if you love wraps, then instead of ditching them, you can create a healthy lunch by substituting some ingredients. Instead of the flour-based bread, use fresh, crunchy lettuce to wrap the fillings. Instead of cheese and mayo, make a yogurt-based sauce and combine it with thinly cut chicken strips, tomatoes, onions, chillies and bell-peppers.

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Sausage & Vegetable Sheet Pan

Cajun Shrimp and Sausage Vegetable Sheet Pan is a healthy and delicious meal that will be ready in just 20 minutes. Its so incredibly easy packed with amazing cajun flavor. You just have to throw all of your veggies in the sheet pan with shrimp and sausage and toss in cajun seasoning. It has a low carb of 12 grams and maintains your health.

Instant Pot Pork Chops

Pork chops are an excellent source of protein, but it can be hard to get them just right. Thats where the Instant Pot comes in to take over the heavy lifting of getting them just juicy enough without undercooking. This recipe provides 26 grams of protein per chop and is guaranteed to please.

Pair with a side of creamy brussels sprouts au gratin or garlic lemon zucchini pasta.

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Grilled Shrimp & Vegetable Skewers With Chimichurri Sauce

Summer is the perfect time for lazing on the deck. And firing up the grill.

Now hamburgers and hot dogs are good, and all. But sometimes you want something healthier.

These skewers are a great option. The shrimp is juicy and full of flavor.

Thats because you marinate it in a homemade chimichurri sauce. So, it adds savory, sweet, and tangy flavors.

The zucchini, red onions, and bell peppers add freshness and nutrition.

This dish feeds 8 people. Thus, its perfect for feeding a large crowd.

Per Serving:

Savory Cottage Cheese Breakfast Bowls

Why We Love It: This protein-packed breakfast will keep you full for hours. Cottage cheese is an excellent source of protein, calcium, and vitamin B12 with just 6 grams of carbohydrates per 1/2 cup. You can play around with your toppings here but this recipe calls for other low-carb ingredients, avocado, chopped cilantro, egg, and kimchi.

Hero Ingredient: CS food editor and the genius behind this recipe, Suruchi, stresses that you need to use the full-fat version of cottage cheese here. She loves brands like Nancys and Good Culture that are mild in flavor but whose creamy texture makes the eating experience feel so much more luxurious and rich.

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Vegetable Masala Oats Khichdi

This filling and comforting recipe may prove to be your best bet for weight loss. Heat oil in a pressure cooker and add cumin seeds. Next, add onions and green chillies and sauté for a minute. Add garlic paste, red chilly powder, turmeric powder, some water and cook for a few seconds. Now add the oats, pre-soaked moong dal, carrots, french beans and cook on a medium flame while stirring occasionally. Add 2 cups of hot water and salt, mix well and pressure cook for 3 whistles. With just 127 calories per serving, this recipe is a perfect satiating lunch for weight loss.