In this article, we'll explore the 5 high protein low calorie recipes that will not only satisfy your taste buds but also aid in your fat-loss journey to get the physique you want!
First off, I would like to point out that... yes, eating these high-protein low-calorie delicious recipes will help result in fat loss (assuming weight lifting and sleep are adequate). But, that is not the end all be all to shedding those fats away. Eating a low-calorie diet does not guarantee successful weight loss. There is a right approach to an effective and sustainable fat loss.
What NOT to do.
Do not focus on weight loss, focus on fat loss instead. A popular diet called crash diet for example, is where you drop the calories by a big amount for the sole purpose of losing weight rapidly in a short period, which you initially do, but since all you have lost was weight, you will basically have the same body fat percentage. You just weigh less. On top of that, you will most likely gain the weight back when your body goes on a starvation mode after damaging your metabolism. With now a slower metabolism, it becomes easier to be in a calorie surplus, resulting in weight gain, bringing you right back to where you started or fatter.
What should you do to lose fat?
Speed up your metabolism by optimizing your strength training in the gym, have enough rest (sleep) and a high protein diet. You'll be doing a bulk (calorie surplus) to support the muscle gain and to get your metabolism as high as possible until you've built enough muscle mass that you are satisfied with. When summer rolls around and you want to be sexy, you can then start a fat loss phase by cutting your calories slowly (keep protein high). This strategy is more effective because now you'll have more room for a calorie deficit after increasing metabolism. Set yourself up for success to start cutting those fats away and become lean.
Before we dive right in, here's something you might want to know:
How can eating high protein low calorie meals make your weight loss journey successful?
Eating a high-protein diet preserves all the muscles you've built in the gym which will indirectly help with weight loss due to an increase in metabolism. Lean muscle is an expensive tissue, it takes a lot of calories and energy to keep it. You will essentially turn your body into a calorie-burning machine by having more lean muscle mass making fat loss a lot easier.
Another reason it helps with reducing your body fat percentage is that protein is a satiating macronutrient. When you eat protein, you will feel fuller in comparison to the other two macros (fat and carbohydrate). It is a way to avoid junk-food cravings because it satiates your appetite and you eat fewer calories as a result. If you struggle with over eating, a simple trick when having a meal is to eat your protein first with the intention to feel full and end up not finishing the res
One more way it can help with losing weight is that compared to other macronutrients, it has a higher thermogenic effect. It takes a lot of energy for your body to digest protein. Your metabolism is temporarily increased when protein is being digested. When you eat 100 calories of protein, 20-30 of those calories get used in the process of breaking down protein.
Now that we've covered some of the benefits of eating a high protein low-calorie diet, let's get to the good stuff and show you some delicious meals to satisfy your taste buds.
Thanks for being patient!
Embarking on a fat loss journey doesn't mean you have to sacrifice flavor and satisfaction. In fact, there are numerous delicious meals that are low in calories, high in protein and can help you shed those extra fat. Say goodbye to boring diets (plain chicken and broccoli) and hello to tasty, satiating and nutritious meals that will keep you motivated on your weight loss goals.
1. Grilled Chicken Salad:
Ingredients:
Grilled chicken breast (3 oz): Protein: 26g, Fat: 3g, Carbohydrates: 0g
Mixed greens (2 cups): Protein: 2g, Fat: 0g, Carbohydrates: 4g
Cherry tomatoes (1/2 cup): Protein: 1g, Fat: 0g, Carbohydrates: 6g
Cucumber slices (1/2 cup): Protein: 0g, Fat: 0g, Carbohydrates: 2g
Olive oil (1 tablespoon): Protein: 0g, Fat: 14g, Carbohydrates: 0g
Total Macros (approx.): Protein: 29g, Fat: 17g, Carbohydrates: 12g = 317 calories
2. Baked Salmon with Steamed Vegetables:
Ingredients:
Baked salmon fillet (3 oz): Protein: 21g, Fat: 7g, Carbohydrates: 0g
Broccoli (1 cup, steamed): Protein: 3g, Fat: 0g, Carbohydrates: 6g
Carrots (1/2 cup, steamed): Protein: 1g, Fat: 0g, Carbohydrates: 6g
Brown rice (1/2 cup, cooked): Protein: 2g, Fat: 0g, Carbohydrates: 22g
Total Macros (approx.): Protein: 27g, Fat: 7g, Carbohydrates: 34g = 307 calories
3. Veggie Stir-Fry with Tofu:
Ingredients:
Extra-firm tofu (3 oz, pressed and cubed): Protein: 8g, Fat: 5g, Carbohydrates: 3g
Mixed stir-fry vegetables (bell peppers, broccoli, mushrooms, etc.) (1.5 cups, cooked): Protein: 3g, Fat: 0g, Carbohydrates: 9g
Low-sodium soy sauce (1 tablespoon): Protein: 1g, Fat: 0g, Carbohydrates: 1g
Brown rice noodles (1 oz, cooked): Protein: 2g, Fat: 0g, Carbohydrates: 19g
Total Macros (approx.): Protein: 14g, Fat: 5g, Carbohydrates: 32g = 229 calories
4. Egg White Omelette:
Ingredients:
Egg whites (6 eggs): Protein: 21g, Fat: 0g, Carbohydrates: 2g
Spinach leaves (1 cup, cooked): Protein: 5g, Fat: 1g, Carbohydrates: 6g
Mushrooms (1/2 cup, sliced and sautéed): Protein: 2g, Fat: 0g, Carbohydrates: 2g
Low-fat feta cheese (2 tablespoons): Protein: 4g, Fat: 3g, Carbohydrates: 1g
Total Macros (approx.): Protein: 32g, Fat: 4g, Carbohydrates: 11g, = 208 calories
5. Lentil and Vegetable Soup:
Ingredients:
Cooked lentils (1 cup): Protein: 18g, Fat: 0g, Carbohydrates: 40g
Carrots (1/2 cup, chopped): Protein: 1g, Fat: 0g, Carbohydrates: 6g
Celery (1/2 cup, chopped): Protein: 0g, Fat: 0g, Carbohydrates: 2g
Onion (1/4 cup, chopped): Protein: 0g, Fat: 0g, Carbohydrates: 3g
Low-sodium vegetable broth (2 cups): Protein: 2g, Fat: 0g, Carbohydrates: 4g
Total Macros (approx.): Protein: 21g, Fat: 0g, Carbohydrates: 55g, = 304 calories
Please note that these values are approximate and can vary based on the specific brands and cooking methods you use. Adjust portion sizes and ingredients based on your dietary needs and preferences.
Conclusion
Eating high-protein meals that are delicious while on a fat-loss journey is not only possible but also essential for long-term success. The best diet is a diet you look forward to in order to stay consistent long-term. As it will be a part of your lifestyle, it should be sustainable and realistic for long-lasting results. If you're not enjoying it, you most likely won't stick with it.
By incorporating these top 5 high-protein low-calorie meals into your diet, you can enjoy a variety of flavors and textures while working towards your fat loss goals. Remember, physical activity and sleep are also crucial components of any successful fat loss plan. So, savor these delightful dishes, stay active, and watch as the pounds melt away, leaving you healthier, fit and happier.
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