YogurtĪll yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Tofu contains about 20 grams of protein and less than 4 grams of carbs in a 1/2-cup serving. Don’t forget to add flavor your tofu with spices such as turmeric, black pepper, cumin and garlic. I love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Looking to switch up your usual egg scramble? Try tofu. You’ll get about 15 grams of protein and 13 grams of carbs in a 4-ounce serving. Not familiar with the ingredient? Check out this guide to tempeh. Try experimenting with new meal options, like a tempeh breakfast hash, tempeh bacon or tempeh stir-fry. Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. It has a strong flavor, so mask it in a smoothie - it also adds a fun blue hue! Tempeh It contains all the essential amino acids that you need: You’ll find 4 grams in a tablespoon of dried spirulina (and less than 2 grams of carbs). The quality of the protein in spirulina is considered excellent comparable to eggs. Gram-for-gram, spirulina may be the single most nutritious food on the planet. This green algae is popular with wellness advocates - and for good reason. Salmon is also a protein source that can be quick and easy to get on the table on a hectic weeknight with a recipe like this parchment-baked salmon. It’s sustainable and can actually provide more nutritional benefit than farm-raised options. When purchasing salmon, make sure you opt for the wild-caught variety. This fish is a delicious source of omega-3’s (important for metabolism!) and protein, with about 17 grams per 3-ounce serving and no carbohydrates. They are also are a good source of healthy fats and add a nice crunch to just about any dish for only 4 grams of carbs per shelled serving. Pumpkin seeds are a nutrient-packed ingredient to use all year long - not just after you carve a pumpkin! These small, but mighty, seeds pack in 9 grams of protein in a 1-ounce serving and also contain important minerals such as zinc, magnesium and iron. Whether you’re a peanut butter lover, an almond butter addict or a cashew connoisseur, opt for natural nut butters made from just one ingredient: nuts! One, 2-tablespoon serving puts about 8 grams of protein on your plate with 6 grams of carbs. They are a simple and nutritious addition to your morning smoothie or oatmeal. You need these fatty acids to fight inflammation and protect your heart and immune system. Hemp has a beautiful ratio of the common omega-3 and omega-6 fatty acids, but it is also loaded with the less commonly found stearidonic acid (SDA) and gamma linoleic acid (GLA). It’s hard to find that much nutrient density in a single food. You’ll also get 240 milligrams of potassium and 15-20% of your daily iron needs (depending on the brand). Three tablespoons of hemp seeds contain about 160 calories, 10 grams of protein and just 2 gram of carbs. CLAs are healthy fats associated with reduced cancer risk, reduced cardiovascular disease risk, and better cholesterol levels. ![]() The meat from cattle that eat only grass contains two to three times the amount of conjugated linoleic acids (CLAs) compared to grain-finished beef. This kind of beef is the best choice, thanks to a healthier fat profile and more antioxidants. ![]() Grass-fed and free-range means that the meat comes from cows that graze freely on grass for their entire lives. Grass-fed beefĪ 4-ounce serving of grass-fed beef has 22 grams of protein and no carbohydrates. With 6 grams of protein per egg, you can easily get a hefty dose through a simple, super healthy two-egg breakfast with sautéed greens. Who doesn’t love eggs? They’re an easy, nutrient dense and wallet friendly way to pack in protein, as well as a dose of satiating fat, with trace amounts of carbohydrates. ![]() It is also a versatile ingredient that can be used as the base for a sweet or savory meal, and makes a great dip for veggies. A 1/2-cup serving of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbs. In an age when enthusiasm for cultured dairy is pretty high, cottage cheese is making a comeback. Chicken is also versatile and goes with almost any type of cuisine. A 4-ounce serving of chicken will give you 26 grams of protein for a minimal 120 calories (and no carbs!). This lean protein is a go-to protein source for good reason. Below is a list of some of my favorite high-protein, low-carb choices. If you are following a low-carb diet, but looking to up your protein intake to build muscle, recover from an injury or aid in weight loss, there are many options to choose from. ![]() Lesser amounts of protein can also be found in whole grains and vegetables. Protein can be found in a variety of foods including fish, poultry, meats, legumes, soy, nuts, seeds and dairy.
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