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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 ideas for snacks and treats that are high protein based. Let’s get into it!

Before we dive in, let’s clarify who can benefit from a high protein diet and who it may not be for so you can decipher if this is right for you. ↓

Who a High-Protein Diet May Be Helpful For:

Individuals aiming to build or maintain muscle mass
People trying to lose weight while preserving lean muscle
Those who struggle with feeling full on lower-protein diets
Active individuals or athletes with higher recovery needs
Older adults wanting to support bone and muscle health

Who a High-Protein Diet May Not Be Ideal For:

Individuals with kidney disease or impaired kidney function (unless advised by a doctor)
People with certain liver conditions
Anyone on a medically prescribed low-protein diet
Those who struggle to digest high amounts of animal proteins (may need plant-based swaps

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.

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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.