You want to build muscle, burn fat, and stay energized—but loading up on carbs leaves you sluggish or stalls your progress.
Most “healthy” meals are either high in carbs (hello, energy crashes!) or low in protein (so your muscles don’t get the fuel they need).
The good news? You don’t need bland chicken and broccoli. Below are 10 easy, flavorful low carb high protein meals—from breakfast to dinner—that keep you full and energized.
You’ll lose fat, build strength, and actually enjoy every bite—no deprivation required.
Ready to eat better without the hassle? Let’s start with the first meal: a protein-packed breakfast that takes less than 12 minutes to make.
1. Scrambled Eggs with Spinach and Cheese
Eggs are a top-tier protein source, and they’re quick to prepare. Scramble them with fresh spinach and shredded cheese for a nutritious breakfast.
The spinach adds vitamins, while the cheese makes it extra creamy. Serve with avocado for a boost of healthy fats.
2. Greek Yogurt with Nuts and Berries
Plain Greek yogurt is loaded with protein and pairs perfectly with almonds or walnuts. A handful of berries adds natural sweetness and antioxidants.
Skip the sugary flavored yogurts and opt for this simple, nutritious combo.
3. Grilled Chicken with Roasted Veggies
Chicken breast is a lean protein that works well with almost any side. Roast some bell peppers, zucchini, and broccoli with olive oil for a colorful, fiber-rich meal. Season with your favorite spices for extra flavor.
4. Tuna Salad Lettuce Wraps
Canned tuna mixed with mayo, mustard, and a little chopped celery makes a great low-carb filling. Wrap it in crisp lettuce leaves instead of using bread. It’s crunchy, refreshing, and satisfying without the extra carbs.
5. Cottage Cheese with Chia Seeds and Cinnamon
Cottage cheese is packed with protein and pairs well with chia seeds for extra fiber. Sprinkle cinnamon on top for a hint of natural sweetness. This is a great option for a quick snack or a light breakfast.
6. Steak with Garlic Butter Mushrooms
A juicy steak with sautéed mushrooms in garlic butter is a restaurant-quality meal that’s easy to make at home. The steak provides a rich source of protein, while mushrooms add texture and depth of flavor.
7. Baked Salmon with Asparagus
Salmon is loaded with protein and omega-3 fatty acids, making it a fantastic choice for heart health. Roast it in the oven with asparagus and a squeeze of lemon for a simple, nutrient-dense dinner.
8. Egg Salad with Avocado
Instead of using mayo, mash avocado into your egg salad for a creamy, nutrient-packed twist. Serve it in lettuce cups or eat it on its own for a high-protein, low-carb meal that’s easy to whip up.
9. Shrimp Stir-Fry with Cauliflower Rice
Shrimp cooks quickly and pairs well with stir-fried bell peppers, onions, and zucchini. Swap regular rice for cauliflower rice to keep the carbs low while still enjoying a satisfying texture.
Add soy sauce or coconut aminos for extra flavor.
10. Turkey and Cheese Roll-Ups
Deli turkey slices rolled up with cheese and a bit of mustard make a perfect grab-and-go snack. Add cucumber or bell pepper slices for extra crunch.
This simple meal works great for lunch or a quick bite during the day.
Conclusion
High-protein, low-carb meals don’t have to be dull or complicated. From quick breakfasts to hearty dinners, these ideas help you stay full and energized without feeling restricted.
Try mixing and matching them throughout the week to keep your meals interesting. Want more meal inspiration? Check out our other posts for even more delicious ideas.
Eating well has never been this easy!