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Low Carb High Protein Meals

This collection of low carb and high protein meals is perfect for staying healthy, feeling full, and managing weight, all while being quick and easy to prepare.
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Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings: 12 servings
Course: Dinner, Lunch, Main Course
Cuisine: American, Healthy
Calories: 450
Ingredients Method Notes

Ingredients
  

Proteins
  • 1 pound Chicken breast Cut into pieces for stir-fry and salad
  • 6 large Eggs Used in muffins and omelet
  • 1 cup Greek yogurt Used in yogurt bowl and salad
  • 1 block Tofu Press to remove water
  • 1 pound Ground turkey For stuffing zucchini and lettuce wraps
Vegetables
  • 2 cups Spinach Use in stir-fry and muffins
  • 2 pieces Bell peppers Chopped for various recipes
  • 2 cups Broccoli Cooked for casserole and stir-fry
  • 2 medium Zucchini Hollowed for stuffing
  • 1 head Cauliflower Grated for fried rice and casserole
  • 1 medium Avocado For toppings and toast
Dairy
  • 1 cup Cheese (cheddar, mozzarella) Used in muffins, stuffed zucchini, and casseroles

Method
 

Preparation
  1. Cut chicken breast into pieces for the stir-fry.
  2. Whisk eggs in a bowl for egg muffins.
  3. Press tofu to remove excess water and cut into cubes.
  4. Grate cauliflower to make 'rice.'
  5. Hollow out zucchini halves.
Cooking
  1. Sauté chicken breast with spinach and bell peppers until fully cooked.
  2. Pour whisked eggs mixed with chopped veggies into muffin tins and bake at 350°F (175°C) for 20 minutes.
  3. Scoop Greek yogurt into a bowl and top with nuts and seeds.
  4. Stir-fry tofu cubes with broccoli, seasoned with soy sauce and sesame oil.
  5. Fill zucchini halves with ground turkey mixture and cheese, then bake at 375°F (190°C) for 25 minutes.
  6. Sauté grated cauliflower with eggs and veggies, seasoned with soy sauce.
  7. Smash avocado on whole grain bread; top with poached eggs or smoked salmon.
  8. Mix cooked chicken, Greek yogurt, celery, and spices to make a salad served on lettuce leaves.
  9. Combine cooked broccoli with cheese and bake until melted.
  10. Fill large lettuce leaves with cooked ground turkey and desired toppings.
  11. Whisk eggs and cook in a hot pan with spinach and cheese; fold when cooked.
  12. Mix cooked cauliflower with cheese and bake until golden.

Notes

Most meals store well in airtight containers. Some can be frozen for up to 3 months. Prep ahead by cutting ingredients to save time and use leftovers creatively.