High Protein, Low Carb Food List with Healthy Swaps

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Start Here for Sustainable, Protein-Powered Results

Trying to eat more protein and reduce your sugar or carb intake? You’re not alone. Whether you're looking to lose weight, balance blood sugar, curb cravings, or build lean muscle, a high-protein, lower-carb lifestyle can be a game-changer. But it can also feel confusing or restrictive if you don’t know where to start.

This guide gives you a real food foundation with high-protein options and healthy swaps so you can enjoy your meals, ditch deprivation, and fuel your day with confidence. You’ll get a look at what types of foods to prioritize, easy swaps that help you stay on track, and a sneak peek at our High Protein Recipe Bundle + Meal Plans for balanced meals and recipe inspiration.

Protein First: The Foundation of Your Diet

Protein keeps you full, supports your metabolism, stabilizes blood sugar, and helps preserve lean muscle. Here are some go-to high-protein, low-carb sources you can start using today:

Meat & Poultry:

  • Chicken breast (skinless)

  • Turkey breast

  • Lean beef (sirloin, tenderloin)

  • Ground turkey or beef (90% lean or higher)

Seafood:

  • Salmon

  • Tuna

  • Cod

  • Shrimp

Eggs & Dairy:

  • Eggs or egg whites

  • Cottage cheese

  • Greek yogurt (plain, unsweetened)

  • Hard cheeses (cheddar, Parmesan)

Plant-Based:

  • Tofu, tempeh, seitan

  • Edamame

  • Protein powders (whey or plant-based)

Carbohydrates: Choose Low Glycemic, Nutrient-Dense Sources

Lower-glycemic, high-fiber carbs are the key to steady energy and fewer cravings. Here are a few simple ones to include:

Vegetables:

  • Leafy greens (spinach, kale)

  • Cauliflower

  • Zucchini

  • Bell peppers

Low-Carb Fruits:

  • Berries (strawberries, blueberries, raspberries)

  • Avocados

  • Tomatoes

  • Lemons/limes

Smart Legumes (moderate portions):

  • Lentils

  • Black beans

Healthy Fats: Support Satiety & Hormones

Don’t fear fat — the right kinds help your hormones, support brain health, and keep you satisfied longer.

Oils & Fats:

  • Olive oil

  • Avocado oil

  • Coconut oil

Nuts & Seeds:

  • Almonds

  • Chia, flax, and hemp seeds

Other:

  • Avocados

  • Whole olives


 
 


Craving Comfort Foods? Use These Smart Swaps Instead

You don’t have to give up your favorites. Just make them smarter.

Instead of Pasta: Try zucchini noodles or spaghetti squash.

Instead of Rice: Use cauliflower rice.

Instead of Bread: Try lettuce wraps or almond flour bread.

Instead of Mashed Potatoes: Mash steamed cauliflower with garlic and olive oil.

Need Recipe Inspiration → Get our High Protein Recipe Bundle + Meal Plan

SNACK IDEAS & SWAPS

Instead of Chips: Snack on roasted seaweed or kale chips.

Instead of Crackers and Cheese: Try sliced cucumbers with cheese

Instead of Tortilla Chips and Salsa: Try celery sticks and salsa or guac

Healthy Dessert Swaps (Yes, You Can Have Sweets!)

Instead of Ice Cream: Blend frozen bananas with cocoa powder or Greek yogurt and berries.

Instead of Cookies: Make almond flour cookies or no-bake protein bites.

Instead of Candy Bars: Use dark chocolate and almond butter to make mini nut cups.

Instead of Pudding: Try avocado chocolate mousse or chia seed pudding.

Why This Works

This high-protein, lower-carb framework works because it:

  • Keeps your hunger and cravings in check

  • Helps stabilize blood sugar and mood swings

  • Makes weight loss more sustainable (and less frustrating)

  • Improves energy, focus, and digestion

And best of all? It doesn’t feel restrictive. You’re eating delicious food, staying full, and feeling good.


SAY HELLO TO A SIMPLIFIED HIGH PROTEIN WAY OF LIVING

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