High Protein, Low Carb Food List with Healthy Swaps
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Ready to dive into a high protein, low carb lifestyle but feel like it could potentially be a little overwhelming? We’ve got you covered.
When it comes to maintaining a healthy, high-protein, low-carbohydrate diet, the key is finding the right balance between nutrient-dense foods and satisfying options. While protein is essential for building muscle and supporting overall health, reducing carbohydrates can help regulate blood sugar, support fat loss, and improve energy levels. However, many people worry about feeling restricted when cutting back on carbs, especially when it comes to favorite meals and desserts.
The good news is that there are plenty of delicious, healthy alternatives that let you enjoy the foods you love while sticking to your diet. From swapping out high-carb staples like pasta and bread to indulging in guilt-free desserts, these simple substitutions will make your journey easier—and tastier.
In this post, we’ll walk you through a comprehensive high-protein, low-carb food list that includes protein-rich foods, low-carb vegetables, healthy fats, and some smart dessert swaps to satisfy your sweet cravings. We also offer the High Protein Blueprint for Peak Health & Weight Loss that guides you through the high protein diet with ease. Whether you're meal prepping for the week or just looking for new ideas, these tips will help you stay on track and feel your best.
Protein (High Protein, Low Carb)
Meat & Poultry:
Chicken breast (skinless)
Turkey breast
Lean beef (sirloin, tenderloin)
Pork tenderloin
Ground turkey or beef (90% lean or higher)
Lamb (lean cuts)
Seafood:
Salmon
Tuna
Cod
Halibut
Mackerel
Shrimp
Crab
Lobster
Sardines
Eggs & Dairy:
Eggs (whole or egg whites)
Cottage cheese (low-fat or full-fat)
Greek yogurt (unsweetened, plain)
Hard cheeses (cheddar, Parmesan, Gouda)
Plant-based Protein:
Tofu
Tempeh
Seitan
Edamame
Protein powder (whey): Buy Bioavailable Protein Powder
Plant based protein powder: Get Plant Based Protein Powder
Carbohydrates (Low Glycemic, Fiber-Rich)
Get the High Protein Blueprint for a complete guidance, meal plans, grocery lists and so much more.
Vegetables:
Leafy greens (spinach, kale, arugula)
Broccoli
Cauliflower
Zucchini
Bell peppers
Asparagus
Mushrooms
Cucumber
Green beans
Celery
Low-carb Fruits:
Berries (strawberries, raspberries, blueberries)
Avocados
Lemons and limes
Tomatoes
Legumes (Moderate):
Lentils (small portions)
Chickpeas (small portions)
Black beans (in moderation)
Fats (Healthy, Low Carb)
Oils & Fats:
Olive oil
Avocado oil
Coconut oil
Ghee
Butter (grass-fed)
Nuts & Seeds:
Almonds
Walnuts
Chia seeds
Flaxseeds
Hemp seeds
Sunflower seeds
Pumpkin seeds
Other Healthy Fats:
Avocados
Olives (whole)
SUPPLEMENTS TO CONSIDER:
The Mediterranean diet is widely celebrated for promoting vibrant health and overall wellness. Its nutrient-rich variety provides excellent fuel for your body. However, even with its many benefits, it can sometimes be challenging to meet all the nutrient needs for optimal health, energy, and vitality. To help bridge any gaps, here are a few supplements to complement your Mediterranean diet journey.
Multi-Vitamin (powerhouse supplement with added antioxidants): Get Advanced Nutrients
Brain Factors (Stay sharp with Brain Factors, designed to optimize brain health by promoting BDNF, a substance produced by the body that promotes growth of brain and nerve cells, and increasing NAD+, which enhances cellular energy production): Get Brain Factors
Daily Greens (28 powerhouse ingredients that promote cellular production and so much more): Daily Greens
Collagen Plus (promote glowing skin, healthy hair, and help combat -or- prevent visible signs of aging): Collage Plus
Omega 3 with CoQ10 (combines heart healthy essential fatty acids w/ antioxidant and cellular energy production): Omega 3+ CoQ10
Probiotic (an everyday probiotic for all ages that promotes gut health): Bacillus Coagulans
Healthy Swaps
We’re not stoping with the food list. If you’ve ever felt like you might miss out on some of the things you love, fret no more! We’ve even included a list of some of favorite foods - both comfort foods, sweets, and swaps to further support your journey.
Pasta:
Swap regular pasta with zucchini noodles (zoodles) or spaghetti squash.
Rice:
Swap white or brown rice with cauliflower rice.
Bread:
Swap regular bread with lettuce wraps or almond flour bread.
Chips:
Swap potato chips with kale chips or seaweed snacks.
Croutons:
Swap with roasted chickpeas or crushed nuts.
Mashed Potatoes:
Swap with mashed cauliflower.
Healthy Dessert Swaps
Cakes & Pastries
Swap regular cake:
With almond flour or coconut flour cakes (sweetened with stevia, monk fruit, or erythritol).
Example: Almond flour mug cake sweetened with sugar-free syrup or vanilla extract.
Swap pastries:
With chia seed pudding flavored with unsweetened cocoa, vanilla, or cinnamon.
Ice Cream
Swap regular ice cream:
With Greek yogurt “ice cream” (freeze unsweetened Greek yogurt mixed with berries or sugar-free syrup).
With blended frozen bananas (banana "nice" cream), blended with almond butter and cocoa for a chocolatey twist.
Cookies
Swap sugar-loaded cookies:
With almond flour or coconut flour cookies, sweetened with sugar-free sweeteners.
Example: Keto chocolate chip cookies using dark chocolate chips or unsweetened cacao nibs.
Swap regular chocolate cookies:
With protein-packed no-bake energy bites (made with peanut butter, protein powder, unsweetened cocoa, and a bit of stevia).
Chocolate
Swap milk chocolate:
With dark chocolate (85% or higher cocoa) for fewer sugars and more antioxidants.
With homemade chocolate bark using dark chocolate and mixed nuts or seeds.
Puddings & Custards
Swap regular pudding:
With avocado chocolate mousse (blend avocado, unsweetened cocoa powder, vanilla, and a sugar-free sweetener).
With chia seed pudding (chia seeds mixed with unsweetened almond milk and flavored with vanilla or cinnamon).
Candy Bars
Swap candy bars:
With protein bars (choose low-carb, high-protein options sweetened with monk fruit or stevia).
With nut butter cups (homemade with dark chocolate and almond butter or peanut butter).
Cheesecakes
Swap regular cheesecake:
With mini no-bake cheesecakes made with almond flour crust and cream cheese sweetened with stevia or monk fruit.
Brownies
Swap traditional brownies:
With black bean brownies (made with pureed black beans, cocoa powder, and sweetened with erythritol).
With almond flour or coconut flour brownies (low-carb and sugar-free versions).
Milkshakes
Swap traditional milkshakes:
With protein shakes using unsweetened almond milk, a scoop of protein powder, a tablespoon of cocoa powder, and a sugar-free sweetener like monk fruit. Add additional flavorings or spices like cinnamon to boost the flavor.
Fruit Pies
Swap regular fruit pies:
With baked apples or pears stuffed with nuts, cinnamon, and a drizzle of almond butter.
With crustless berry cobbler using mixed berries and almond meal crumble, sweetened with a touch of stevia.
REACH SUSTAINABLE WEIGHT LOSS + WELLNESS WITH THE HIGH PROTEIN BLUEPRINT
We’ve found that most people see success with guidance, support, and a clear action plan. We’ve got you covered with the High Protein Diet Blueprint. Here’s what’s included:
8 Weeks of Meal Plans with grocery lists and prep tips
7 Week sugar free meal plan with weekly calendar and prep tips
50 one pan, one pot high protein meals
Snack ideas
Nutrition Guides: portion control, energy balance, biofeedback, dining out, macro guide, clean protein and more
Wellness Guides: supplements, brain boosters, calcium, fiber rich foods, probiotic rich foods and more
Mindful Eating
Tracking Tools
A clear action plan
Get the education and guidance you need to succeed!
Start your journey to a healthier you today!
