High-Protein and Low-Carb Additions

High-Protein & Low-Carb Additions

by Amanda Ankenbauer

Your caloric intake recommendations are unique to you. To add nutrients to the meal plan for alignment of your caloric recommendations, select food from the following list or incorporate a lean protein, low-carb option of your own. For example, if your caloric recommendation is 1,450 calories, simply add one of the following snacks to your daily routine.

My go-to is a low-sugar protein shake post-workout and in the evening to combat sugar cravings. Depending on the protein supplementation you choose, the nutrient values with vary, including calories, so be sure to examine the labels when making your selection and remember, we must create a deficit in energy to lose fat. One pound of fat is equivalent to a 3,500 calorie deficit.

Fish: 4 oz
Calories: 175
Fat: 11 g
Protein: 17 g

Greek-yogurt: 7 oz
Calories: 146
Fat: 4 g
Protein: 20 g

Seitan (steak substitute): 2.5 oz
Calories: 90
Fat: 1 g
Protein: 17 g

Edamame: 1 c
Calories: 188
Fat: 8 g
Protein: 18 g

Almonds: 1⁄4 cup
Calories: 207
Fat: 18 g
Protein: 8 g

Natural Peanut Butter: 2 tbsp
Calories: 187
Fat: 12 g
Protein: 10 g

Cottage Cheese: 4 oz
Calories: 92
Fat: 3 g
Protein: 12 g

Tofu: 1⁄2 cup
Calories: 181
Fat: 11 g
Protein: 22 g

Chicken: 3 oz
Calories: 140
Fat: 26 g
Protein: 26 g