15 High Protein Low Carb Meals You Must Try to Lose Weight

High protein low carb meals are what you need to lose weight, control blood sugar, and feel energetic throughout the day. Low carb meal prep doesn’t mean living on bland salads or boring meals. If you combine a low-carb approach with high protein, you get meals that are filling, nutritious, and supportive of muscle health. Whether you are following Keto, Carnivore, or Low-Carb, you can keep blood sugar stable while getting enough protein and fat to meet your daily macros. So, let’s learn how to make low-carb breakfasts, lunches, and dinners with easy and quick recipes.

Why Do We Need High Protein Low Carb Meals?

High protein low carb meals are a smart way to gain nutrients and consume delicious foods, especially for those following the Keto and Carnivore diets. Using these meals can provide various benefits, including:

• Satiety and Cravings Control
• Muscle Support and Fat Loss
• Metabolic and Hormonal Health
• Flexibility in Different Diets

Learn More: Easy Low Carb Dinner Ideas with Recipes for Keto & Carnivore

Satiety and Cravings Control

Protein takes longer than carbohydrates to digest, which means that by eating protein, you will feel full longer. Mixing high-protein foods with lower-carb foods helps reduce blood sugar spikes, meaning fewer energy crashes and sugar cravings [1].

Muscle Support and Fat Loss

On diets like Keto or Carnivore, carbohydrates are minimized, so protein becomes the main source of energy and an essential macro for maintaining lean muscle [2].

Different studies show that high-protein diets help preserve muscle mass even during calorie restriction.

Also, making high-protein, low-carb, and low-calorie meals helps you lose weight while getting the necessary nutrients and hitting daily macro targets.

Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore

Metabolic and Hormonal Health

When you are on a high-carbohydrate diet, carbs are your body’s main source of energy, meaning your body burns carbs (sugar) to provide energy [3].

But the problem is that eating carbohydrates can spike blood sugar levels quickly, which is a big problem for those having insulin resistance or diabetes [4].

However, when you lower carbohydrates and eat high protein low carb meals, your blood sugar doesn’t spike suddenly and is more stable.

Stable blood sugar levels improve insulin sensitivity, and high-protein meals can help regulate hunger hormones like ghrelin and leptin. This combination improves health in many ways and even helps with weight management.

Flexibility in Different Diets

No matter which level of the Primal Diet you are in. Whether you are on a Low-Carb Diet, Zero-Carb Carnivore (meat, fish, eggs), or Relaxed Keto (leafy greens, nuts, dairy), high-protein low-carb meals can provide the macros you need.

You can adapt recipes with minor tweaks, like replacing vegetables with extra animal fat to make a Carnivore meal out of a Keto meal.

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The most important point to consider is that high protein low carb meals help stabilize insulin, support fat loss, and improve satiety.

By choosing the right sources for each meal, you provide energy based on your body’s needs. Although individual needs vary, generally, you need the following meals:

• Breakfast: Foods that help brain function and stabilize energy.
• Lunch: Light but filling meals.
• Dinner: Foods that help recovery and improve satiety.

So, let’s learn what exactly is the best source for each meal and how different foods can help us go through the day. Each recipe contains a low-calorie version that helps you manage weight.

Learn More: 15 Amazing Carnivore Diet Recipes You Haven’t Tested Before

Breakfast: High Protein Low Carb Meal Prep Ideas

A high-protein, low-carb breakfast prevents what is called the mid-morning crash that comes from high-carb foods like cereal or toast.

The best options for breakfast are those that provide stable energy, satiety, and steady blood sugar without carbohydrates. The best and most common examples are:

• Eggs: They are nutritious, high in protein and healthy fats, and can be used in making various dishes [5].
• Bacon or Sausage (sugar-free): They provide high levels of fat and protein that improve energy and satiety [6] [7].
• Greek Yogurt (unsweetened, full-fat): It is a rich source of protein with probiotics that help gut health [8].
• Cottage Cheese: It is high in protein and can be consumed with seeds or nuts [9].
• Smoked Salmon: It provides high-quality protein and omega-3 fatty acids [10].

Why Are They Better for Breakfast?

• Eggs and salmon are rich in choline and omega-3s, improving brain function in the morning.
• Yogurt and cottage cheese provide slow-digesting casein protein, keeping you full longer until the next meal, which helps you lower your caloric intake and manage weight.
• No-sugar bacon and sausage give immediate satiety and help you consume fewer calories.

Now that we have the best food sources for breakfast, let’s learn how to make high protein low carb meals for breakfast with quick and easy recipes.

Learn More: 20+ High Protein Low Carb Snacks for Keto and Carnivore Diet

Egg Muffins with Spinach and Cheese

Ingredients (6 muffins):

• 6 large eggs
• ½  cup cheddar cheese
• 1 cup spinach
• ¼ cup diced onion
• 1 tbsp olive oil
• 2 tsp salt
• 1 tsp pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Chop spinach and shred cheddar cheese.
3. Sauté the onion with the spinach in olive oil.
4. Whisk eggs, add cheese, and the spinach mix.
5. Bake in a greased muffin tin in the oven for 18-20 minutes.
6. Bring the muffins out of the oven and let them cool for 5 minutes.
7. Enjoy!

Macros (per Muffin):

110 kcal | 9g protein | 8g fat | 1g carbs

Low-Calorie Version:

Use 1 tsp of olive oil and ⅓ of cheese to reach 85 kcal | Protein: 9g | Fat: 6g | Carbs: 1g

Learn More: The 60-Hour Fast Benefits and Results: Is It Safe?

Greek Yogurt Protein Bowl

Ingredients (1 serving):

• ¾ cup unsweetened Greek yogurt
• 1 scoop whey protein
• ¼ cup mixed berries
• 1 tbsp chia seeds
• 1 tsp almond butter

Instructions:

1. Mix yogurt with protein powder.
2. Top with berries, chia, and almond butter.
3. Enjoy!

Macros (per Serving):

280 kcal | 30g protein | 10g fat | 12g carbs (8g net)

Low-Calorie Version:

Use 2/3 cup Greek yogurt instead of ¾ and reduce almond butter to 1/2 tsp to get Calories: 230 kcal | Protein: 30g | Fat: 7g | Carbs: 10g (7g net)

Learn More: 28-Day Low-Carb Meal Plan Based on Your Calorie Goals

Keto Avocado and Egg Breakfast Plate

Ingredients (1 serving):

• 2 boiled eggs
• ½ avocado
• 1 tbsp olive oil drizzle
• 1 tsp salt
• 1 tsp pepper
• 1 tsp paprika

Instructions:

1. Slice eggs and the avocado.
2. Drizzle with olive oil, season, and enjoy!

Macros (per Serving):

320 kcal | 13g protein | 27g fat | 4g net carbs

Low-Calorie Version:

Use 1/3 avocado instead of 1/2 and reduce olive oil to 1 tsp to get Calories: 250 kcal | Protein: 13g | Fat: 19g | Carbs: 3g net

Learn More: The Best Carnivore Desserts: Carnivore Diet Creamy Cheesecake

Cottage Cheese Pancakes

Ingredients (4 pancakes):

• ½ cup cottage cheese
• 2 eggs
• 2 tbsp almond flour
• ½ tsp vanilla extract

Instructions:

1. Mix all the ingredients until smooth.
2. Cook pancakes in a nonstick skillet with butter.
3. Serve hot and enjoy!

Macros (per 2 Pancakes):

220 kcal | 20g protein | 11g fat | 4g carbs

Low-Calorie Version:

Cook with non-stick spray instead of butter to get Calories: 180 kcal | Protein: 20g | Fat: 8g | Carbs: 4g

Learn More: Carnivore Diet Recipes + 30-Day Meal Plan

Smoked Salmon and Cream Cheese Roll-Ups

Ingredients (1 serving):

• 3 oz. smoked salmon
• 2 tbsp cream cheese
• ½ tsp lemon juice
• 1 tsp capers (optional)

Instructions:

1. Spread cream cheese on salmon slices.
2. Roll up, sprinkle with lemon and capers.
3. Bon Appetit!

Macros (per Serving):

210 kcal | 18g protein | 15g fat | 2g carbs

Low-Calorie Version:

Use 1 tbsp cream cheese instead of 2 to get Calories: 170 kcal | Protein: 18g | Fat: 9g | Carbs: 2g

Learn More: Carnivore Diet Chicken Casserole for Lunch and Dinner

Lunch: High Protein Low Carb Meals

For those on a Keto or Carnivore Diet, lunch should be easy to make and reheat, and energizing, without causing afternoon crashes, so leaner but filling protein sources work best.

The best sources you can use to make high protein low carb meals are:

• Chicken Breast or Thighs: They are lean, versatile, and low-calorie [11].
• Ground Beef or Steak: It is rich in iron-rich provides high energy [12].
• Turkey (ground or slices): It provides light protein and is suitable for work lunches [13].
• Cheese and Cold Cuts (low-carb, nitrate-free): They are easy to make and need no cooking.
• Egg Salad or Tuna Salad (with mayo/avocado): They are satiating and on-the-go.

Why Are They Better for Lunch?

• Chicken and turkey are lighter than red meat, avoiding sluggishness during the workday.
• Tuna and beef provide iron and B vitamins, which boost energy mid-day.
• Cold cuts/cheese are a grab-and-go meal without high levels of carbs.

So, let’s make delicious high protein low carb meals for lunch. Each recipe comes with a low-calorie version to help you lose weight.

Learn More: Zero Carb Foods to Have on Keto and Carnivore Diets

Chicken and Cauliflower Rice Bowl

Ingredients (2 servings):

• 2 chicken breasts (6 oz. each)
• 2 cups cauliflower rice
• 1 cup broccoli florets
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 2 tsp garlic powder
• 1 tsp paprika
• 1 tsp salt

Instructions:

1. Cook chicken with seasonings.
2. Sauté cauliflower rice with broccoli in olive oil and soy.
3. Serve with sliced chicken on top.
4. Bon Appetit!

Macros (per Serving):

330 kcal | 40g protein | 12g fat | 8g carbs

Low-Calorie Version:

Use 4 oz. chicken instead of 6 oz. and 1 tsp olive oil instead of 2 tbsp to get Calories: 260 kcal | Protein: 40g | Fat: 6g | Carbs: 8g

Salmon and Avocado Salad

Ingredients (1 serving):

• 5 oz. baked salmon
• ½ avocado
• 2 cups greens
• 1 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Slice the avocado into small cubes.
2. Bake salmon.
3. Toss greens with dressing.
4. Add salmon with avocado.
5. Enjoy!

Macros (per Serving):

390 kcal | 32g protein | 26g fat | 6g carbs

Low-Calorie Version:

Use 4 oz. salmon, 1/3 avocado, and 2 tsp olive oil to get Calories: 320 kcal | Protein: 32g | Fat: 18g | Carbs: 5g

Learn More: Lowest Carb Nuts: Best Nuts for Keto and The Worst Keto Nuts

Turkey Lettuce Wraps

Ingredients (1 serving):

• 4 oz. ground turkey
• 2 large romaine leaves
• 1 tbsp cream cheese
• ¼ cup cucumber
• ½ tsp garlic powder

Instructions:

1. Cook the turkey with garlic powder.
2. Spread cream cheese on lettuce leaves.
3. Slice the cucumber into small cubes.
4. Add turkey and cucumber and fold into wraps.
5. Serve and enjoy!

Macros (per Serving):

280 kcal | 28g protein | 16g fat | 4g net carbs

Low-Calorie Version:

Use 3 oz. turkey and 1 tsp cream cheese to get Calories: 220 kcal | Protein: 28g | Fat: 8g | Carbs: 4g

Shrimp Zoodle Stir-Fry

Ingredients (2 servings):

• 8 oz. shrimp
• 2 zucchinis
• 2 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tsp ginger

Instructions:

1. Peel the shrimp, spiralize zucchini, and grate ginger.
2. Heat the sesame oil and cook the shrimp in it until pink.
3. Add zucchini noodles, soy sauce, and ginger.
4. Stir-fry for 3 minutes.
5. Serve hot and enjoy!

Macros (per Serving):

250 kcal | 30g protein | 12g fat | 5g carbs

Low-Calorie Version:

Use 6 oz. shrimp and 1 tsp sesame oil to get Calories: 200 kcal | Protein: 30g | Fat: 6g | Carbs: 5g

Learn More: Keto vs Carnivore: The Difference Between Keto and Carnivore

Beef Taco Salad

Ingredients (2 servings):

• 8 oz. ground beef
• 2 cups romaine lettuce
• ½ cup tomatoes
• ¼ cup cheddar
• 2 tbsp sour cream
• 2 tbsp taco seasoning (sugar-free)

Instructions:

1. Dice tomatoes and shred cheddar cheese.
2. Cook beef with taco seasoning.
3. Assemble lettuce with toppings.
4. Add sour cream dressing.
5. Enjoy!

Macros (per Serving):

400 kcal | 32g protein | 26g fat | 7g net carbs

Low-Calorie Version:

Use 6 oz. ground beef, 1 tbsp cheese, and 1 tbsp sour cream to get Calories: 320 kcal | Protein: 32g | Fat: 18g | Carbs: 5g

Dinner: Satisfying High Protein Low Carb Meals

Dinner should be hearty and filling, with foods that promote muscle recovery and overnight satiety. The best food sources you can use to make high protein low carb dinners include:

• Fatty Fish (salmon, mackerel, sardines): They have Omega-3s that help recovery and reduce inflammation [14].
• Steak or Lamb: They are rich in protein, iron, and creatine, helping muscle repair [15].
• Pork Chops or Pork Belly: They are delicious and high in protein and fat, providing energy and satiety [15].
• Eggs and Meat Combo (omelets, scrambles, frittatas): They are healthy options to boost both protein and fat.
• Bone Broth or Soup with Meat: It adds collagen and electrolytes, supporting digestion throughout the night [16].

Why Are They Better for Dinner?

• Fatty fish improves sleep quality because it contains omega-3 fatty acids and vitamin D.
• Steak and lamb are nutrient-dense, providing zinc and B vitamins for hormonal health.
• Bone broth helps digestion and joint recovery, and is a nutritious choice before fasting overnight.

Learn More: The Carnivore Diet Meal Plan PDF to Lose Weight, Heal & More

Garlic Butter Steak and Zucchini Noodles

Ingredients (2 servings):

• 2 ribeye steaks (8 oz. each)
• 2 zucchinis
• 3 tbsp butter
• 2 garlic cloves
• 1 tsp salt
• 1 tsp pepper

Instructions:

1. Sear steak.
2. Melt butter and garlic in a pan.
3. Spiralize zucchini to make what is called zucchini noodles (zoodles)!
4. Toss zoodles in garlic butter, top with steak.
5. Enjoy!

Macros (per Serving):

510 kcal | 46g protein | 32g fat | 6g carbs

Low-Calorie Version:

Use 6 oz. steak instead of 8 oz. and 1 tsp butter to get Calories: 430 kcal | Protein: 46g | Fat: 20g | Carbs: 6g

Creamy Chicken Thighs with Spinach

Ingredients (2 servings):

• 4 chicken thighs
• 2 tbsp olive oil
• ½ cup heavy cream
• 2 cups spinach
• 2 garlic cloves
• 1 tsp paprika
• 2 tsp salt

Instructions:

1. Sear thighs with seasonings.
2. Add garlic and spinach.
3. Pour cream, simmer until thickened.
4. Serve hot and enjoy!

Macros (per Serving):

540 kcal | 42g protein | 38g fat | 5g carbs

Low-Calorie Version:

Use 1 large thigh per serving and 2 tbsp cream instead of 1/2 cup to get Calories: 420 kcal | Protein: 42g | Fat: 28g | Carbs: 5g

Learn More: Do I Need Carnivore Diet Supplements to Boost the Results?

Baked Salmon with Asparagus

Ingredients (2 servings):

• 2 salmon fillets (6 oz. each)
• 2 cups asparagus spears
• 2 tbsp olive oil
• 1 tsp lemon juice
• 1 tsp salt
• 1 tsp pepper

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Arrange salmon and asparagus on a tray.
3. Drizzle with oil and lemon.
4. Bake in the oven for 15 minutes.
5. Remove from the oven and enjoy!

Macros (per Serving):

380 kcal | 35g protein | 22g fat | 4g carbs

Low-Calorie Version:

Use 5 oz. of salmon and 1 tsp olive oil to get Calories: 330 kcal | Protein: 35g | Fat: 16g | Carbs: 4g

Pork Chops with Mushroom Cream Sauce

Ingredients (2 servings):

• 2 pork chops (6 oz. each)
• 1 cup mushrooms
• ½ cup heavy cream
• 1 tbsp butter
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp pepper

Instructions:

1. Sear pork chops, then remove them from the heat.
2. Slice mushrooms and sauté them in butter.
3. Add cream, stir, and return pork.
4. Enjoy!

Macros (per Serving):

420 kcal | 40g protein | 27g fat | 6g carbs

Low-Calorie Version:

Use 5 oz. pork and 1/4 cup cream to get Calories: 350 kcal | Protein: 40g | Fat: 20g | Carbs: 5g

Bunless Beef Burgers with Cheese

Ingredients (2 servings):

• 2 beef patties (6 oz. each)
• 2 slices of cheddar cheese
• 1 tomato slice, 1 lettuce leaf each
• 1 tbsp mayo

Instructions:

1. Grill beef patties and add cheese.
2. Serve with tomato and lettuce wraps.
3. Add mayo to increase fat content.

Macros (per Serving):

480 kcal | 39g protein | 32g fat | 5g net carbs

Low-Calorie Version:

Use 5 oz. beef patties, 1 slice cheese, and 1 tsp mayo to get Calories: 400 kcal | Protein: 39g | Fat: 24g | Carbs: 4g

Learn More: 5+ New Carnivore Diet Desserts to Satisfy Cravings + Recipes

Sample Weekly High-Protein, Low-Carb Meal Plan

The following table shows how you can structure your 7-day high-protein, low-carb meal plan using the above recipes:

Conclusion

High-protein, low-carb meals are more than just a diet trend—they’re a sustainable way of eating that helps with fat loss, energy balance, and long-term health. By prepping ahead and using recipes like the ones above, you’ll stay full, satisfied, and consistent whether you’re Keto, Carnivore, or just trying to eat smarter.

FAQs

Here are the answers to the frequently asked questions about high protein low carb meals.

How Many Carbohydrates Should I Eat on Keto?

It depends on your macro goals, but generally under 20-30 g net carbs per day.

Can Carnivore Dieters Use These Recipes?

Yes, just remove veggies, and double the animal fat (butter, cream, tallow).

How Long Do These Meals Last in the Fridge?

They mostly last 3-4 days in sealed containers.

What Is the Best Protein Source for Meal Prep?

Chicken, eggs, beef, salmon, and Greek yogurt are high-protein sources.