Low-carbohydrate diets include plenty of protein. High-protein and low-carb meals should contain no more than 42 percent of your calories from carbohydrates. Prepare foods like boiled eggs, cooked chicken breasts and portioned almonds ahead of time to increase the success of your low-carb diet. Use a spreadsheet to total your daily calories and quickly calculate the percentage of your calories from carbs.
Protein Shake
Protein powders average about 120 calories to 4 g of carbs, already a very low-carb item. Make a protein shake using two scoops of powder, 1 cup of skim milk, half of a medium banana and 2 oz. of a peeled orange. The meal nets about 418 calories, 56.5 g of protein and 40 g of carbs; this shake has 38 percent of the calories from carbs.
Sprouted-Grain Toast with Eggs
Sprouted-grain bread has several more grams of carbs compared with white or whole wheat bread. A whole egg contains 6 g of protein and zero carbs. Toast a slice of sprouted-grain bread and top with half a tablespoon of an all-fruit jelly or spread; this jelly should have only 10 g of carbs per tablespoon. Enjoy your toast with two whole eggs and half a tablespoon of ketchup for a breakfast of 257.5 calories and 22 g of carbohydrates; this combination has 34 percent of the calories from carbs.
Brown Rice, Eggs and Cheese
Brown rice can be part of your low-carb diet, especially when combined with high-protein foods. Make a plate of 1/2 cup of brown rice, spreading it out slightly on your plate. Quarter a slice of whole milk cheese and arrange the slices over your rice. Place in your microwave to heat slightly, melting the cheese. Include two whole eggs prepared your favorite way and half a tablespoon of ketchup. This is a 32 percent carb meal with 337.5 calories and 27 g of carbs.
Chicken, Rice and Pineapple
Replace some of your grain carbs with fruit carbs. Sautee 3 oz. of chicken breast and a 1/2 cup mix of chopped onions and bell peppers; pour onto a plate. Add 2 oz. of diced, fresh pineapple over your chicken. Scoop 1/4 cup of hot white rice atop the pineapple and mix all your components together. This is an approximately 37 percent carb meal with 236 calories and 22 grams of carbs.
Fruit and Nuts
Combine 1 oz. of your favorite nut with 5 oz. of an orange. Most nuts have about 6 g of carbs in one serving and 180 calories. Five ounces of a peeled orange has 15 g of carbs and 60 calories. One ounce or 1/4 cup of whole, unsalted almonds and 5 oz. of an orange has 240 calories and 21 g of carbs for a carbohydrate ratio of 35 percent.
References
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets and High-Intensity Anaerobic Exercise; G. Gregory Haff, Ph.D., and Adrian Whitley; August 2002
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