However, you can create high protein vegan meals with the right ingredients. People following vegan diets abstain from all animal products, which may make it a challenge to get enough protein. With 28 grams of protein and just 5.8 grams of carbs per serving, this may become your new favorite high protein, low carb dinner. In this recipe, chicken breasts are stuffed with goat cheese and spinach and served atop a bed of caramelized onions and mushrooms. Stuffed chicken breastsĬhicken breasts are an excellent source of protein and pair well with low carb ingredients like cheese and non-starchy vegetables. This Salmon with Avocado Salsa recipe pairs grilled salmon with low carb ingredients like avocado and cherry tomatoes and packs in 25 grams of protein per serving and just 13 grams of carbs. Salmon contains a ton of protein and healthy fats, which is exactly what people on high protein, low carb diets seek. Don’t forget to add plenty of non-starchy vegetables like spinach, mushrooms, zucchini, and tomatoes for added fiber, vitamins, and minerals. To add even more protein, you can throw in ingredients like goat cheese and ground turkey. One large egg contains 6.26 grams of protein, so an omelet made with 3 eggs would provide nearly 19 grams of protein ( 9). Omelets are a popular choice for those following high protein, low carb diets because they’re made with protein-rich eggs and can be customized based on your carb and protein needs. Here are a few high protein, low carb meal ideas. High protein, low carb diets emphasize protein-rich foods like eggs, chicken, and fish. There are many types of high protein, low carb diets, but most restrict carbohydrate intake to less than 26% of total calories - or less than 130 grams of carbs per day ( 8). People following high protein, low carb dietary patterns replace carb-rich foods with those higher in protein and fat. This Lentil Chili is a delicious way to increase your intake of beans and lentils while fulfilling your daily protein needs. What’s more, research has linked diets high in beans and lentils with health benefits, including reduced risk of heart disease and colon cancer ( 6, 7). Not only are lentils and beans an excellent source of plant-based protein, but they’re also rich in fiber, vitamins, and minerals. It also contains cocoa powder, which gives the dish a deep, rich flavor. While most chilis contain ground beef, turkey, or chicken, this vegetarian-friendly Lentil Chili boasts an impressive 21 grams of protein from lentils and beans. If you follow a gluten-free diet, consider using a gluten-free grain like quinoa in place of the wheat berries. This recipe is a good choice for those who don’t eat meat but include eggs and dairy in their diet. These Poached Egg Buddha Bowls combine high protein ingredients like wheat berries, poached eggs, and ricotta cheese with flavorful Greek olives and cherry tomatoes, providing 21 grams of protein per serving. Grain bowls are a good choice for lunch because they’re easy to make and to meal prep. If you’d like to add more protein, you can add a tablespoon of natural peanut butter, which provides an additional 3.6 grams of protein ( 5). The best part about overnight oats is that you can tweak the recipe based on your preferences. These Protein Overnight Oats pack in 22 grams of plant-based protein from oats, vegan vanilla protein powder, and chia seeds. Overnight oats are a great option for those needing a quick breakfast on the go. Here are a few plant-based high protein meal ideas. However, as long as you’re following a balanced vegetarian diet rich in whole foods, getting enough protein could be easier than you may think. If you’ve decided to start following a more plant-based diet, you may be concerned about getting enough protein.
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