These High-Protein, Low-Carb Meals Are Quick, Satisfying, and Anything But Boring (2024)

This veggie-packed breakfast is quick (15 minutes, tops) and offers 23 g of protein. Bonus: It’s great for meal prep and it’ll taste just as good the next morning!

Nutrition per serving: 280 cal, 23 g pro, 15 g carb, 4 g fiber, 3 g sugars, 17 g fat (5 g sat fat), 260 mg sodium

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Looking for a high-protein, low-carb breakfast or snack? This delicious parfait of sorts subs groats for granola making it low-carb friendly. With 20 g of protein and 27 g of carbohydrates, it’s a delicious, nutritious choice.

Nutrition per serving: 332 cal, 20 g pro, 27 g carb, 4 g fiber, 18 g sugars (4.5 g added sugars), 17 g fat (5.5 g sat fat), 25 mg chol, 250 mg sodium

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Sushi nori sheets are filled with brown rice and seasoned canned salmon for a briny meal. Each serving features 21 g of protein and 18 g of carbohydrates, so you can be sure you’re hitting your macro goals.

Nutrition per serving: About 269 cal, 12 g fat (2 g sat), 63 mg chol, 849 mg sodium, 18 g carb, 2 g fiber, 3.5 g sugar (3 g added sugar), 21 g pro

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These savory “muffins” are chock-full of nutrients, are low-carb, and are only 170 calories per muffin. With 10 g of carbohydrates and 10 g of protein in each, these make for a tasty breakfast. You can individually wrap each and freeze to enjoy at a later date.

Nutrition per muffin: 170 cal, 10 g pro, 10 g carb, 4 g fiber, 2 g sugars (0 g added sugars), 10 g fat (3.5 g sat fat), 116 mg chol, 206 mg sodium

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If you’re not into beef, pork, or chicken, shrimp is a great high-protein, low-calorie choice to throw on top of fiber-rich greens. Add healthy fat, more protein, and flavor with avocado and eggs and you’ve got yourself a very filling salad.

Nutrition per serving: 365 cal, 40 g pro, 15 g carb, 7 g fiber, 7 g sugars (0 g added sugars), 17 g fat (5 g sat fat), 450 mg chol, 600 mg sodium

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Slice, bake, eat. That’s all there is to this low-carb, 30-minute meal. If sausage isn’t your fave, you can use this same strategy for shrimp, sliced pork tenderloin, or diced chicken.

Nutrition per serving: 210 cal, 16 g pro, 10 g carb, 2 g fiber, 6 g sugars (0 added sugars), 13 g fat (0.5 g sat fat), 665 mg sodium

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Pescatarians can reach their protein goals too. Try this tasty curried fish jicama “tacos” for lunch or dinner and you won’t be disappointed. Halibut, cabbage, and coconut flakes fill jicama wraps in this take on tacos, with 25 g of protein and 17 g of carbohydrates, these

Nutrition per serving: About 294 cal, 14.5 g fat (5.5 g sat), 60 mg chol, 462 mg sodium, 17 g carb, 9 g fiber, 3 g sugar (1 g added sugar), 25 g pro

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Just three minutes of cook time for 40 g of protein? Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. (If you want to baby-step your way into a lower-carb lifestyle, try this cauliflower and potato mash as the base for this high-protein recipe instead.)

Nutrition per serving: 280 cal, 40 g pro, 12 g carb, 6 g fiber, 4 g sugars (0 g added sugars), 8 g fat (1.5 g sat fat), 55 mg chol, 400 mg sodium

It’s like takeout but healthier. This Chinese-inspired dish has just 18 g of carbs with a solid 34 g of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower.

Nutrition per serving: 340 cal, 34 g pro, 18 g carb, 6 g fiber, 6 g sugars (0 g added sugars), 13 g fat (2.5 g sat fat), 230 mg chol, 500 mg sodium

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This healthy lunch has 29 g of protein, crunchy butter lettuce, juice grape tomatoes, and melty sharp cheddar that your taste buds will adore. Red pepper gives it a kick without overpowering the meal.

Nutrition per serving: 360 cal, 29 g pro, 22 g carb, 5 g fiber, 6 g sugars (0 g added sugars), 17 g fat (5.5 g sat fat), 44 mg chol, 400 mg sodium

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Not only is salmon high in protein, but it’s full of inflammation-fighting omega-3 fatty acids, which are known to boost heart health. Add almonds for crunch, avocado for healthy fat, tomatoes for a juicy dose of vitamins, and your favorite greens to up the fiber for a quick and satisfying dinner.

Nutrition per serving: 340 cal, 27 g pro, 11 g carb, 5 g fiber, 3 g sugars (0 g added sugars), 22 g fat (2.5 g sat fat), 60 mg chol, 65 mg sodium

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Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser. Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for crazy delicious flavor, protein, and just a few carbs.

Nutrition per serving: 269 cal, 25 g pro, 15 g carb, 2 g fiber, 3.5 g g sugars (0 g added sugars), 11.5 g fat ( 2 g sat fat), 56 mg chol, 705 mg sodium

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This one-pan wonder will have dinner on the table in no time with just a few simple ingredients. Using chicken legs instead of the breast increases overall fat, but brings so much flavor it’s worth the swap. Sub in your favorite veggies if kale isn’t for you, but we like giving it a quick hit in the oven to wilt it down before dining in.

Nutrition per serving: cal, 27 g pro, g carb, g fiber, g sugars ( g added sugars), g fat ( g sat fat), mg chol, mg sodium

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Want a delicious meal without having to turn on the oven? These summer rolls fit the bill, and they boast 13 g of protein and 12 g of carbohydrates. Featuring passionfruit, shrimp, cilantro, mint, avocado, and shrimp, they are a great choice.

Nutrition per serving: About 135 cal, 4.5 g fat (0.5 g sat), 86 mg chol, 287 mg sodium, 12 g carb, 2 g fiber, 1.5 g sugar (0 g added sugar), 13 g pro

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We’re not convinced there’s a better dinner than succulent shrimp and gooey cheese. This incredibly straightforward dinner comes together in minutes and uses fresh herbs and tomato to bring brightness to cheese-covered shrimp and crispy torn bread crumbs.

Nutrition per serving: 348 cal, 33 g pro, 23 g carb, 2 g fiber, 3 g sugars (0 g added sugars), 17.5 g fat (5 g sat fat), 163 mg chol, 1,089 mg sodium

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Zest up your weeknight chicken cutlet with a limey, coconutty, and savory side of slaw. This dinner will be on the table in just 20 minutes and packs a ton of flavor and protein with very few carbs.

Nutrition per serving: 217 cal, 31 g pro, 11 g carb, 3 g fiber, 5.5 g sugars ( 1 g added sugars), 6 g fat (3 g sat fat), 78 mg chol, 272 mg sodium

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We like frittatas so much, that we added them twice to this list of high-protein, low-carb meals. This iteration features artichokes and spinach for a briney taste. It comes together in just 40 minutes and yields eight servings, with 179 calorie per serving. It boasts 11 g of protein and 7 g of carbohydrates—so go ahead and have two slices.

Nutrition per serving: About 179 cal, 11.5 g fat (3.5 g sat), 238 mg chol, 438 mg sodium, 7 g carb, 4 g fiber, 1 g sugar (0 g added sugar), 11 g pro

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Add even more protein to your day with this gluten-free twist on bagels and lox featuring almond and buckwheat flours, sunflower seeds, smoked salmon, and cottage cheese. A whopping 27 g of protein, 34 g of carbohydrates, and 7 g of fiber make this a nutritious meal.

Nutrition per serving: 529 cal, 27 g pro, 34 g carb, 7 g fiber, 4.5 g sugars (0.5 g added sugars), 34.5 g fat (5 g sat fat), 20 mg chol, 829 mg sodium

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Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000-calorie diet, this will look like 175 g of carbohydrates, 67 g of fat, and 175 g of protein per day.

There’s no need to overload the protein. As Harris-Pincus mentioned, we can only use around 25 to 30 g of protein per meal to maximize muscle growth and repair, so stick to this number.

Focus on fiber. Seek out meals that have at least half of the total carbs from fiber, when possible, Harris-Pincus says. “Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overall—which leads to weight loss.”