High Protein Low Carb Low Fat Meal/Snack Options
1. Scrambled egg whites (6 large) with spinach, tomatoes, and mushrooms: 179 kcal, 28g protein, 5g carbs, 0g fat
2. Protein shake (1 scoop whey isolate with unsweetened almond milk): 120 kcal, 25g protein, 2g carbs, 1g fat
3. Egg white omelet (6 whites) with lean turkey, onions, and peppers: 187 kcal, 34g protein, 7g carbs, 1g fat
4. Scrambled egg whites (6 large) with spinach and mushrooms: 119 kcal, 22g protein, 4g carbs, 0g fat
5. Low-fat Greek yogurt (1 cup, plain, unsweetened) with 1/4 cup blueberries: 121 kcal, 20g protein, 11g carbs, 0g fat
6. Protein pancakes (1 scoop whey isolate + 1/4 cup egg whites + cinnamon): 120 kcal, 25g protein, 3g carbs, 1g fat
7. Scrambled egg whites (6 large) with 2 oz lean ham: 142 kcal, 27g protein, 1g carbs, 2g fat
1. Grilled tilapia (6 oz) with cauliflower rice (1 cup): 204 kcal, 38g protein, 5g carbs, 2g fat
2. Grilled shrimp (6 oz) with zucchini noodles (1 cup): 180 kcal, 32g protein, 4g carbs, 1g fat
3. Seared salmon (6 oz) with mixed greens (2 cups with balsamic vinegar): 310 kcal, 42g protein, 6g carbs, 12g fat
4. Grilled cod (6 oz) with roasted green beans (1 cup): 169 kcal, 32g protein, 7g carbs, 1g fat
5. Grilled mahi-mahi (6 oz) with roasted asparagus (1 cup): 195 kcal, 39g protein, 5g carbs, 2g fat
6. Grilled turkey patty (6 oz) with steamed green beans (1 cup): 211 kcal, 36g protein, 7g carbs, 8g fat
7. Grilled shrimp (6 oz) with steamed broccoli (1 cup): 215 kcal, 35g protein, 11g carbs, 1g fat
1. Turkey burger (6 oz, no bun) with steamed broccoli (1 cup): 235 kcal, 39g protein, 11g carbs, 8g fat
2. Grilled chicken breast (6 oz) with steamed asparagus (1 cup): 307 kcal, 56g protein, 5g carbs, 6g fat
3. Grilled tofu (6 oz) with steamed Brussels sprouts (1 cup): 196 kcal, 19g protein, 11g carbs, 7g fat
4. Grilled chicken breast (6 oz) with steamed zucchini (1 cup): 300 kcal, 55g protein, 4g carbs, 6g fat
5. Grilled chicken tenderloins (6 oz) with steamed cauliflower rice (1 cup): 245 kcal, 42g protein, 5g carbs, 5g fat
6. Grilled halibut (6 oz) with steamed spinach (1 cup): 221 kcal, 41g protein, 7g carbs, 2g fat
7. Grilled chicken breast (6 oz) with zucchini noodles (1 cup): 300 kcal, 55g protein, 4g carbs, 6g fat
1. Grilled chicken breast (4 oz) with cucumber slices (1/2 cup): 195 kcal, 35g protein, 2g carbs, 3g fat
2. Turkey breast slices (3 oz) with bell pepper slices (1 medium): 114 kcal, 21g protein, 7g carbs, 1g fat
3. Beef jerky (3 oz, low-sodium): 240 kcal, 36g protein, 4g carbs, 1g fat
4. Cottage cheese (1 cup, low-fat): 163 kcal, 28g protein, 6g carbs, 2g fat
5. Boiled egg whites (4 large): 68 kcal, 14g protein, 1g carbs, 0g fat
6. Low-fat Greek yogurt (1 cup): 100 kcal, 20g protein, 6g carbs, 0g fat
7. Tuna (1 small can, in water) with celery sticks (1 cup): 104 kcal, 21g protein, 3g carbs, 1g fat
8. Cottage cheese (1/2 cup, low-fat): 82 kcal, 14g protein, 3g carbs, 1g fat
9. Hard-boiled eggs (2 large): 136 kcal, 12g protein, 1g carbs, 10g fat
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