Low Carb & High Protein Foods to Build Lean Muscle
Tuna is something that you probably grew up with, but out of a can. While there’s nothing wrong with that form of tuna, fresh tuna either broiled or baked is a nice fresh alternative. It’s packed with protein and also has a healthy dose of Omega-3 fatty acids which means good fat as well. So though you can opt for canned tuna on the run, fresh tuna is a tasty and healthy option to feature in your eating plan. You will love the taste and just how good it is for you. Serving size 3oz, 18 grams of protein, 105 calories.
This is one of the mildest fish and therefore a great introductory one if you are testing this form of protein. Tilapia is a flaky fish that is mild and takes on the taste of whatever you cook it with. You will enjoy it broiled, grilled, or baked, and it’s an excellent protein source. This is one of the lowest calorie fish or protein options out there and so it tends to be a favored choice on many healthy eating plans. Experiment with a variety of vegetables and all you need is a touch of lemon juice and some herbs for a great meal. Serving size 3oz, 16 grams of protein, 81 calories.
Cod is not only a nice mild fish but it also happens to be an excellent protein source as well. You will find that you can enjoy a typical 4 ounce serving as part of your regular eating plan. It’s best either broiled or baked with a touch of lemon juice for a nice twist. Be careful when ordering it out that it doesn’t come breaded or fried as you defeat the point of healthy eating. Cod makes an excellent addition to your seafood menu with a nice protein concentration. Serving size 4oz, 24 grams of protein, 138 calories.
Crab is a nice protein option but you do have to be careful of a couple of things. First and foremost always go for the real thing and not imitation when adding to a protein filled menu. Secondly the measurements here are for baked, broiled, or boiled crab legs which are the healthiest and preferred cooking methods. Be cautious when ordering out not to get it fried or coated in butter as so many enjoy. If you want a healthy protein option then follow these guidelines and enjoy this once in awhile. Serving size 1 cup, flaked, 22 grams of protein, 160 calories.
Shrimp can be part of your healthy eating regimen if you are diligent about the way that you enjoy it. These measurements are for 3 ounces of cooked shrimp, either boiled, broiled, or steamed. Be careful of the size of the shrimp as larger varieties mean more calories. Be careful when ordering out that it’s not fried, coated in butter or even fried. Also be cautious not to dip into sauces that can tack on the calories as well. If you eat shrimp in a natural form like this, you will get all of the good stuff and leave out the calories that you don’t need. Serving size 3oz, 20 grams of protein, 129 calories.
16. Hard Boiled Egg:
It may seem like a less significant source of protein when compared, but hard boiled eggs are a great addition to the menu. They are easy to prepare and convenient to grab on the go. Hard boiled is a great way to go as you don’t add anything and increase the calories, but you can also try poached or soft boiled if you prefer. Eggs are an excellent high protein food that really helps you to build lean muscle with fewer calories and fat than other options. A great way to start the day! Serving size 1 egg, 6 grams of protein, 80 calories.
There’s a reason that almonds make just about every healthy food list. Not only are they packed with protein, but they are loaded with good fats which we know as Omega-3 fatty acids. They are satisfying with a good fiber content and make for an excellent snack. The one thing to keep in mind with almonds and all nuts is serving size. This is based on 1 ounce and you need to be sure to monitor and not eat these mindlessly for best benefits. Serving size 1oz, 6 grams of protein, 164 calories.
Though nuts tend to be a great protein snack, some are better than others. Walnuts also make top of the list for the same reason, mainly the concentration of good fat. You may find that these are slightly higher in calories but they introduce a good protein source. You may wish to add them to a meal or top a salad to get the crunch and the nutrients that walnuts contain. All the while you are adding an excellent protein source to your diet. Serving size 1oz, 4 grams of protein, 185 calories.
There’s a reason that you need to be diligent about your portion size when it comes to nuts. Though pistachios make a great protein choice, they are like the other nuts a bit higher in calories. Do be diligent about the serving size, but don’t hold back from enjoying them. They are satisfying with the delicious taste, high fiber, and good protein concentration and therefore make a good sound choice. Serving size 1oz, 6 grams of protein, 158 calories.
20. Cashew Butter:
In a day when peanut allergies are forcing us to find good alternatives, cashew butter is top of the list. You can opt for an ounce of cashews or enjoy the delicious peanut butter substitute of cashew butter. Here you see that just a little cashew butter goes a long way and really makes a nice addition to a meal. Spread on whole grain bread or enjoy with an apple for a great protein source that tastes delicious as well. Serving size 1 Tablespoon, 3 grams of protein, 94 calories.