Low Carb & High Protein Foods to Build Lean Muscle
21. Pumpkin Seeds:
Though these were once a seasonal treat, they have become part of the mainstream based on their health benefits. Pumpkin seeds are now found featured at health food stores and boast a great healthy makeup. Though they are a bit higher in fat, the key is to focus on portion to get the most out of them. You will enjoy the crunch and all the while consume a high protein snack that really adds great value. Serving size 1oz, 7 grams of protein, 153 calories.
22. Sunflower Seeds:
Sunflower seeds make a great topping or addition to a meal. You can top a salad with them or feature them in a bowl of oatmeal. You can add them to a trail mix or simply grab a handful on the go. As with many nuts and seeds the serving size is important. If you are focused on that then you can enjoy a great source of protein. Serving size 1oz, 6 grams of protein, 165 calories.
23. Peanut Butter:
It tastes so good that it’s hard to contain yourself from not overeating it, but you need to keep it within reason. You may find slight variance amongst the types such as crunchy or creamy, and salted or unsalted, but above all this is a sound protein investment. You will learn to make this part of a healthy snack in the proper amount and truly enjoy peanut butter the way that it was intended to be consumed. Serving size 1 Tablespoon, 4 grams of protein, 94 calories.
Alone it doesn’t look or taste like much, but when you add tofu to other foods it really soaks up the flavor. When you see that just 1 slice of firm tofu has this much protein and is this low in calories, it’s no wonder that more and more people are turning to it. This is great not only for vegetarians, but also for a simple non-meat addition to your healthy eating regimen. Once you learn how to cook with it you will love what tofu can do for you and find a place for it on your rotation. Serving size 1 slice, 6 grams of protein, 52 calories.
We hear more and more about edamame, and there’s good reason for that. These cooked and mature soybeans are not only delicious when roasted with a little salt, but they are really good for you. They have become mainstream since they are low calorie and yet loaded with protein. Try them alone or as part of a stir fry or even salad. Though you may not have tried them yet, you will quickly learn to make these a main feature. Serving size 1 cup, 8 grams of protein, 76 calories.
26. Chick Peas:
They are versatile and perhaps that’s what makes so many people love them. Chick peas or garbanzo beans don’t have a strong bean taste, but offer plenty of the same benefits. High in fiber, low in fat and calories, and yet loaded with protein, these make for a great addition to soup or even roasted on their own. You will love the taste and get hooked on them, finding new ways to utilize them all the time. Serving size ½ Cup, 7 grams of protein, 110 calories.
27. Black Beans:
You will be amazed at how satisfied you feel after eating a meal that uses black beans. Though they are slightly higher in calories, the protein and fiber component will help you to feel full long after the meal is through. They are a great protein source and so there are a growing number of recipes calling for these little gems. If you don’t want the calorie count then just lessen the serving size to a half cup instead. Serving size 1 cup, 15 grams of protein, 218 calories.
Hummus makes a great spread or dip with whole grain crackers. It can easily be used as a healthier condiment on sandwiches or just to enjoy as a quick snack. It has a nice taste and therefore makes a great protein source. You want to be careful not to overindulge as the calories can add up, but you will find some great uses for this very popular dip in your eating plan. Serving size 2 Tablespoons, 2 grams of protein, 60 calories.
29. Protein Powder:
You will obviously mix protein powder either with milk or into a drink or meal, but standing alone you see why this is a very popular addition. To boost the protein content of just about anything, protein powder is a no brainer. You can simply mix with ice and fruit for a great post workout meal or find other uses for it. Protein powder is a must if you are trying to build lean muscle and focusing on your diet in the process. Serving size 1 scoop, 6 grams of protein, 107 calories.
30. Protein Fruit Smoothie:
Smoothies are all the rage these days, but you do have to be careful about how they are prepared and what goes into them. If you use a good protein powder and fresh fruit then you get best results. Be careful when ordering out that no filler or high fat ingredients such as ice cream or whole milk are used. These can work as a nice meal replacement or pre or post workout snack. Sure to be a regular fixture in no time! Serving size 8oz, 18 grams of protein, 220 calories.