{"id":199795,"date":"2023-10-26T13:46:43","date_gmt":"2023-10-26T18:46:43","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=199795"},"modified":"2023-11-27T15:09:06","modified_gmt":"2023-11-27T20:09:06","slug":"high-protein-low-carb-foods","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/high-protein-low-carb-foods\/","title":{"rendered":"The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian"},"content":{"rendered":"<p>Protein is the number one macronutrient that most gym rats and athletes associate with <a data-lasso-id=\"385465\" href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\">building muscle<\/a>. It&#8217;s usually the centerpiece of a goal-focused diet plan, whether it&#8217;s a big serving of grilled meat taking up the majority of room on a plate or a shaker bottle filled to the brim with protein powder.<\/p>\n\n\n\n<p>Some of us don&#8217;t mind eating an unvaried diet of the same few foods, day in and day out, year after year. Others need more variety in their diet to accommodate differing tastes, overall compliance, and the simple practicality of eating with family and friends.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/friends-group-barbecue-grill.jpg\" alt=\"Group of people eating outdoors near grill\" class=\"wp-image-199982\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/friends-group-barbecue-grill.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/friends-group-barbecue-grill-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: CHOTE BKK \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>With all of the different protein options available, along with some creativity, you will never have to endure a repetitive diet again. Let\u2019s go over a list of 20 high-quality, high-protein, low-carbohydrate foods to make your diet varied, interesting, and, most of all, effective.<\/p>\n\n\n\n<p><em>Editor&#8217;s Note: <\/em><em>The content on <\/em>Breaking Muscle<em> is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen, diet plan, and\/or supplement protocol, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for individualized consulting with a qualified medical professional.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"high-protein-low-carbohydrate-foods\">High-Protein, Low-Carbohydrate Foods<\/h3>\n\n\n\n<ul>\n<li><strong><a href=\"#1\">Benefits of a High-Protein Diet<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#2\">20 High-Protein, Low-Carbohydrate Foods<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3\">Sample High-Protein Menu Plan<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor1the-benefits-of-a-high-protein-low-carb-diet\"><a id=\"1\" class=\"linkj\"><\/a>The Benefits of a High-Protein, Low-Carb Diet<\/h2>\n\n\n\n<p>While protein does function in the repair and building of muscle tissue, it also is used by our bodies for more biological, less obvious, functions including make hormones and enzymes. <\/p>\n\n\n\n<p>Protein also beats fat and carbohydrates for the thermic effect of food (TEF) \u2014 the increase in your metabolic rate that naturally occurs after eating. A higher TEF essentially means that you can eat more of it, compared to the two other macronutrients, with less chance of those calories being stored as body fat. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15507147\/\" data-lasso-id=\"385467\">1<\/a>)<\/p>\n\n\n\n<p>Additionally, protein has a higher satiating effect than the other macronutrients. You&#8217;ll feel more full after a meal rich in protein, compared to a meal that&#8217;s carb- or fat-dominant. (<a data-lasso-id=\"385468\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\">2<\/a>) All these benefits of protein can combine to make you leaner, more muscular, more satisfied, and potentially more healthy overall \u2014 just by focusing on a relatively high-protein diet.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/eggs-with-salad-breakfast.jpg\" alt=\"Muscular person outdoors eating big breakfast\" class=\"wp-image-199983\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/eggs-with-salad-breakfast.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/eggs-with-salad-breakfast-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Vlada Tikhonova \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Depending on your individual goals and current body composition, <strong>protein is typically prescribed at 0.8 to 1.25 grams per pound of body weight<\/strong> (1.76 to 2.75 grams per kilogram of body weight). Because athletes and lifters have varying goals for their target weight and body composition, the <a data-lasso-id=\"385469\" href=\"https:\/\/breakingmuscle.com\/how-many-calories-should-i-eat-a-day\/\">total calories<\/a> and macronutrient breakdown are calculated respectively for <a data-lasso-id=\"385470\" href=\"https:\/\/breakingmuscle.com\/how-to-burn-fat\" target=\"_blank\" rel=\"noopener\">weight loss<\/a>, muscular weight gain, or maintenance.<\/p>\n\n\n\n<p>Since protein is most often the macronutrient <em>not<\/em> drastically changed depending on your specific goal \u2014 while carbohydrates and fats are significantly scaled up and down \u2014 incorporating enough high-protein, low-carbohydrate food items can be an important part of designing a successful nutrition plan.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor2the-20-best-high-protein-low-carb-foods\"><a id=\"2\" class=\"linkj\"><\/a>The 20 Best High-Protein, Low-Carb Foods<\/h2>\n\n\n\n<p>Your individual daily meals certainly don&#8217;t need to include each of these foods throughout the day \u2014 that would be beyond impractical. However, regularly rotating your protein choices can deliver a variety of micronutrients (including vitamins and minerals), while also adjusting your macronutrients (total carb and fat intake).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/tray-of-protein-food.jpg\" alt=\"Muscular person holding tray of food\" class=\"wp-image-199988\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/tray-of-protein-food.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/tray-of-protein-food-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: George Rudy \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>While the foods listed are all relatively high in protein and low in carbohydrates, the fat content varies, which allows you to more accurately choose foods that fit your individual plan and goals. Try to get past any reluctance to trying some new foods or new methods of cooking. No rule says your options are limited to &#8220;grilled or boiled.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"eggs\">Eggs<\/h3>\n\n\n\n<p>Eggs contain protein and healthy fats. They can be prepared in omelets, stews, scrambles, and frittatas to which meats, vegetables, cheeses, and herbs are often added. This provides a variety of flavors and textures. Hard or soft-boiled eggs can also make a convenient, portable snack, and can be used to complete a range of salads from classic egg salad to a comprehensive &#8220;chef\u2019s salad.&#8221;<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: One large egg<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 6 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 5 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 1 gram<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 74 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"egg-whites\">Egg Whites<\/h3>\n\n\n\n<p>Using exclusively egg whites in an omelet or scramble is a way to bump up a meal&#8217;s protein content without adding extra carbohydrates or fat. The whites can also be used in smoothies and muffins for added texture and volume, along with additional protein. Pasteurized liquid egg whites, sold in cartons, provide convenience because they do not have to be painstakingly separated from the yolks in a whole egg.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: \u00bd cup<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 13 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 1 gram<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 63 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"salmon\">Salmon<\/h3>\n\n\n\n<p>Salmon contains protein and heart-healthy omega-three fatty acids. (<a href=\"https:\/\/www.thelancet.com\/journals\/eclinm\/article\/PIIS2589-5370(21)00277-7\" data-lasso-id=\"385471\">3<\/a>) Because it contains a moderate amount of fat, it has a smooth mouthfeel unlike some more lean fish. It can be pan-fried, roasted, poached, broiled, or grilled, or even served over a salad. Salmon is also available canned and pre-cooked, making it a convenient, go-to source of protein when short on time.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 40 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 22 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 236 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sardines\">Sardines<\/h3>\n\n\n\n<p>Sardines, like salmon, are another source of protein and omega-three fatty acids. The fresh variety can be similarly pan-fried, broiled, roasted, or grilled, or served over a salad. They are commonly available canned, packed either in water or oil, sometimes available with a variety of herbs, seasonings, and sauces, making them another convenient source of pre-cooked protein. Oil-packed sardines will contain higher levels of fats.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 42 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 19 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 354 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tuna\">Tuna&nbsp;<\/h3>\n\n\n\n<p>Tuna is a low-fat source of protein. Again, the fresh variety can be pan-fried, baked, or grilled, or served over a salad. It is commonly available canned or in pouches, packed in water or oil. Oil-packed tuna will contain higher levels of fats.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 42 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 190 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"shrimp\">Shrimp<\/h3>\n\n\n\n<p>Shrimp is a lean shellfish that has relatively few calories for its volume. A relatively large amount can be eaten without necessarily &#8220;overeating,&#8221; making it a satisfying choice for people on weight-loss diets.<\/p>\n\n\n\n<p>It can be grilled, sauteed, baked, or skewered for kebabs. It&#8217;s also a popular choice for tacos, burritos, and seafood salads. High-quality shrimp may be served raw in shrimp ceviche \u2014 a salad in which acid from citrus juice and onion denature its protein, instead of traditional cooking.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 35 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 2 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 180 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pork-chops\">Pork Chops<\/h3>\n\n\n\n<p>Pork chops are a source of protein with varying amounts of fat depending on the cut. Because some cuts are fairly lean and subject to dryness, they are sometimes brined or marinated before cooking, adding both moisture and flavor. They are suitable for pan-frying, grilling, or roasting. They are available bone-in or boneless.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 36 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 18 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 306 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pork-shoulder\">Pork Shoulder<\/h3>\n\n\n\n<p>Pork shoulder is a moderate-fat source of protein. It is a traditional barbecue item and can be braised, smoked, roasted, or skewered. It can be used in tacos, sandwiches, salads, soups, stews, and pasta, or served on its own as a main entree.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 63 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 30 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 454 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ham\">Ham<\/h3>\n\n\n\n<p>Ham is a relatively lean source of protein. It is a pork leg cut that has been preserved by curing. It is sometimes additionally preserved by smoking. It can be consumed in sandwiches, omelets, frittatas, pasta, rice dishes, salads, or as a main entree.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 37 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 8 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 2 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 236 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sirloin-steak\">Sirloin Steak<\/h3>\n\n\n\n<p>Sirloin is one of the leaner cuts of steak. It can be prepared by grilling, roasting, pan-frying, or skewered for kebabs. Like most cuts of steak, it is commonly served as a main entree, but can be served over salads, alongside eggs at breakfast, and in sandwiches, fajitas, tacos, omelets, or frittatas.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BJsWnZCAurz\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BJsWnZCAurz\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BJsWnZCAurz\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Bradley Grunner MS RD (@masmacros)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 52 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 8 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 300 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strip-steak\">Strip Steak<\/h3>\n\n\n\n<p>Strip steak is another relatively lean cut of red meat. It can be prepared in a variety of ways, nearly interchangeable with sirloin.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 48 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 6 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 294 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ribeye-steak\">Ribeye Steak<\/h3>\n\n\n\n<p>Ribeye steak is a higher-fat steak with much marbling and a strong flavor.&nbsp; It can be prepared similar to other cuts of steak. The higher fat content should be taken into consideration when preparing and serving, as ribeye will yield a higher calorie meal.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 40 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 37 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 494 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lean-ground-beef\">Lean Ground Beef<\/h3>\n\n\n\n<p>Lean ground beef has a fat content of 5%, which can be preferred over higher fat ground beef options to monitor total calorie intake. It can be used to make hamburgers, meatballs, meat sauce, stuffed peppers, tacos, burritos, or a classic meatloaf.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 44 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 10 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 280 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beef-liver\">Beef Liver&nbsp;<\/h3>\n\n\n\n<p>A staple of <a data-lasso-id=\"385472\" href=\"https:\/\/breakingmuscle.com\/bodybuilding-workout\/\">bodybuilding<\/a> diets back in &#8220;the old days,&#8221; beef liver and other organ meats have made a comeback on some personal menus thanks to its consumption being dubiously promoted on social media. Like other organ meats, liver has a strong flavor and it tends to either be loved or <em>intensely<\/em> disliked. It can be prepared by grilling or pan-frying.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 50 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 9 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 8 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 324 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cottage-cheese\">Cottage Cheese<\/h3>\n\n\n\n<p>Cottage cheese is a dairy product consisting of curds and whey from skimmed milk, to which cream is added. It has a sour flavor, and it can be eaten on its own, with pasta, on toast, or with granola, nuts, fruit, or vegetables. It is commonly available in fat-free, 1%, 2%, and 4% (whole or full-fat) varieties.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 1 cup, 4% (full-fat)<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 25 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 8 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 8 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 222 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"greek-yogurt\">Greek Yogurt<\/h3>\n\n\n\n<p>Greek yogurt is yogurt strained of most of its whey, giving it a thicker consistency and higher-protein content than a similar volume of more common, unstrained yogurt. It can be eaten plain, topped with fruit, granola, seeds, or nuts, and used in smoothies. It is available in fat-free, 2%, and full-fat varieties. Note that many pre-flavored Greek yogurts often contain higher levels of carbohydrates from added sugar.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 1 cup, 2%<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 24 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 9 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 160 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chicken-breast\">Chicken Breast<\/h3>\n\n\n\n<p>Chicken breast is a quintessential muscle-building food because it is a low-fat source of protein that can be eaten in a variety of forms. It can be poached, grilled, pan-fried, roasted, or skewered for kebabs. It can be cut and served in sandwiches, on salads, in omelets, soups, frittatas, quiches, and tacos, or served as a showcase main entree.<\/p>\n\n\n\n<p>Because of a mild flavor, it can serve as a blank slate for flavor profiles of your choice. Don&#8217;t be afraid to experiment with seasonings beyond simple salt and pepper.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces, boneless\/skinless<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 52 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 6 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 281 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chicken-thighs\">Chicken Thighs<\/h3>\n\n\n\n<p>Chicken thighs are a protein source moderate in fat. Like chicken breast, thighs can be eaten in a wide variety of forms. They can be braised, pan-fried, roasted, grilled, or skewered for kebabs. They can also be used in stews, soups, quiches, tacos, sandwiches, and tacos, or used as a main entree.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 6 ounces, boneless\/skinless<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 42 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 15 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 310 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"whey-protein-powder\">Whey Protein Powder<\/h3>\n\n\n\n<p>Whey protein powder is a convenient, low-fat, low-carbohydrate protein. It is dried whey, which is the portion of milk that separates from curds during cheesemaking. It is a convenient protein source, with a shaker bottle or blender, a protein shake can be made in seconds and carried out the door.<\/p>\n\n\n\n<p>RELATED:<a href=\"https:\/\/breakingmuscle.com\/best-whey-protein-powders\/\" data-lasso-id=\"413754\"> Best Whey Protein Powders<\/a><\/p>\n\n\n\n<p>Other items, such as fruit, nut butters, vegetables, and different kinds of milk or milk alternatives can be added to make a customized smoothie. Whey protein can also used in recipes for pancakes, muffins, cakes, and even cookies. Note that scoop portions and specific macronutrients will vary between brands and flavors.<\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 1 scoop (31 grams)<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 24 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 120 calories<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"casein-protein-powder\">Casein Protein Powder<\/h3>\n\n\n\n<p>Casein protein powder is another convenient, low-fat, low-carbohydrate protein. It is dried casein, the milk protein of curds.&nbsp;Casein is sometimes considered a &#8220;slow digesting&#8221; protein, allowing it to increase feelings of satiety and curb hunger for longer periods. (<a data-lasso-id=\"385475\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24482589\/\">4<\/a>) The same method and recipes used for whey protein powder can be used for casein. Similarly, the scoop portions and specific macronutrients will vary between brands and flavors.<\/p>\n\n\n\n<p>RELATED: <a href=\"https:\/\/breakingmuscle.com\/best-protein-powder\/\" data-lasso-id=\"408048\">Best Protein Powder<\/a><\/p>\n\n\n\n<ul>\n<li><strong>Serving Size<\/strong>: 1 scoop (33 grams)<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 24 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 0 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong>: 3 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong>: 110 calories<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor3sample-high-protein-menu-plan\"><a id=\"3\" class=\"linkj\"><\/a>Sample High-Protein Menu&nbsp;Plan<\/h2>\n\n\n\n<p>Now that you have a list of a wide variety of protein-packed foods, here is an example of a day\u2019s menu for a 200-pound (90.7-kilogram) athlete. Seeing a full day&#8217;s plan should help you see how to work high-quality protein choices into your diet.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/man-in-kitchen-protein-shake.jpg\" alt=\"Muscular person in kitchen mixing protein shake\" class=\"wp-image-200000\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/man-in-kitchen-protein-shake.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/10\/man-in-kitchen-protein-shake-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Pixel-Shot \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>The sample plan is calculated to provide approximately 1.25 grams of protein per pound (2.75 grams per kilogram) of body weight, 3,500 total calories, 20% of the calories from fat, and the remaining calories from carbohydrates. This is a general, effective guideline for athletes and <a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\" data-lasso-id=\"388145\">offseason<\/a> bodybuilders.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"meal-one\">Meal One<\/h3>\n\n\n\n<ul>\n<li><strong>Omelet<\/strong> \u2014 1 cup egg whites, 1 whole egg, 1-ounce ham, \u00bd-cup cooked spinach<\/li>\n\n\n\n<li><strong>Cream of Wheat cereal<\/strong> \u2014 1 cup<\/li>\n\n\n\n<li><strong>Banana<\/strong> \u2014 1 medium<\/li>\n<\/ul>\n\n\n\n<p><strong>Total<\/strong>: 50 grams protein, 9 grams fat, 106 grams carbs, 684 calories<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"snack-one\">Snack One<\/h3>\n\n\n\n<ul>\n<li><strong>Smoothie<\/strong> \u2014 1 scoop whey protein powder, \u00bd cup 2% Greek yogurt, 1 tablespoon peanut butter, \u00bd-cup oatmeal, 1 cup frozen fruit, 2 cups water<\/li>\n<\/ul>\n\n\n\n<p><strong>Total<\/strong>: 45 grams protein, 16 grams fat, 53 grams carbs, 505 calories<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"meal-two\">Meal Two<\/h3>\n\n\n\n<ul>\n<li><strong>Broccoli<\/strong> \u2014 1 cup, cooked<\/li>\n\n\n\n<li><strong>Chicken Breast<\/strong> \u2014 6 ounces, boneless\/skinless<\/li>\n\n\n\n<li><strong>Rice<\/strong> \u2014 2 cups<\/li>\n\n\n\n<li><strong>Avocado<\/strong> \u2014 1 medium<\/li>\n<\/ul>\n\n\n\n<p><strong>Total<\/strong>: 65 grams protein, 28 grams fat, 107 grams carbs, 949 calories<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"snack-two\">Snack Two<\/h3>\n\n\n\n<ul>\n<li><strong>Full-Fat (4%) Cottage Cheese<\/strong> \u2014 1 cup<\/li>\n\n\n\n<li><strong>Granola<\/strong> \u2014 1 cup<\/li>\n<\/ul>\n\n\n\n<p><strong>Total<\/strong>: 34 grams protein, 15 grams fat, 57 grams carbohydrates, 390 calories<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"meal-three\">Meal Three<\/h3>\n\n\n\n<ul>\n<li><strong>Asparagus<\/strong> \u2014 1 cup, cooked<\/li>\n\n\n\n<li><strong>Sirloin Steak<\/strong> \u2014 6 ounces<\/li>\n\n\n\n<li><strong>Potato<\/strong> \u2014 10 ounces, baked<\/li>\n\n\n\n<li><strong>Butter<\/strong> \u2014 1 tablespoon<\/li>\n<\/ul>\n\n\n\n<p><strong>Total<\/strong>: 67 grams protein, 19 grams fat, 118 grams carbohydrates, 905 calories<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"daily-total\"><strong>Daily Total<\/strong><\/h3>\n\n\n\n<ul>\n<li><strong>Protein<\/strong> \u2014 261 grams<\/li>\n\n\n\n<li><strong>Fat<\/strong> \u2014 87 grams<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong> \u2014 441 grams<\/li>\n\n\n\n<li><strong>Calories<\/strong> \u2014 3,433 calories \u2014 30% protein, 22% fat, 51% carbohydrates<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"a-protein-packed-plan\">A Protein-Packed Plan<\/h2>\n\n\n\n<p>Now you have the knowledge to work a variety of high-protein foods into your diet without compromising on quality or nutrition, and without settling for a humdrum existence rotating between the same two or three protein sources. Setup an overall plan that suits your physique or performance goals, and make adjustments as needed to ensure success. Get out your calculator, pen and paper, frying pan, and grill, and get to it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Westerterp K. R. (2004). Diet induced thermogenesis.&nbsp;<em>Nutrition &amp; metabolism<\/em>,&nbsp;<em>1<\/em>(1), 5. https:\/\/doi.org\/10.1186\/1743-7075-1-5<\/li>\n\n\n\n<li>Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., &amp; Mattes, R. D. (2015). The role of protein in weight loss and maintenance.&nbsp;<em>The American journal of clinical nutrition<\/em>,&nbsp;<em>101<\/em>(6), 1320S\u20131329S. https:\/\/doi.org\/10.3945\/ajcn.114.084038<\/li>\n\n\n\n<li>Khan, S. U., Lone, A. N., Khan, M. S., Virani, S. S., Blumenthal, R. S., Nasir, K., Miller, M., Michos, E. D., Ballantyne, C. M., Boden, W. E., &amp; Bhatt, D. L. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.&nbsp;<em>EClinicalMedicine<\/em>,&nbsp;<em>38<\/em>, 100997. https:\/\/doi.org\/10.1016\/j.eclinm.2021.100997<\/li>\n\n\n\n<li>Hoffman, J. R., &amp; Falvo, M. J. (2004). Protein &#8211; Which is Best?.&nbsp;<em>Journal of sports science &amp; medicine<\/em>,&nbsp;<em>3<\/em>(3), 118\u2013130.<\/li>\n<\/ol>\n\n\n\n<p><em>Featured Image: VasiliyBudarin \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Protein is the number one macronutrient that most gym rats and athletes associate with building muscle. It&#8217;s usually the centerpiece of a goal-focused diet plan, whether it&#8217;s a big serving of grilled meat taking up the majority of room on a plate or a shaker bottle filled to the brim with protein powder. Some of us don&#8217;t mind&#8230;<\/p>\n","protected":false},"author":1516,"featured_media":200015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[5051],"tags":[3],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Some people eat the same high-protein foods every day. 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