High Protein, Low Carb & Low Fat Foods

Eating an effective amount of protein while staying within over consuming carbohydrates and fat is extremely tricky. My best advice is to plan your meals around a high protein source and add carbs and fat once your protein source is set. The following are the best high protein-low carb/low-fat protein sources:

Beef

  • Hamburger patty 95-97% lean ground beef, 6oz = 36 grams of protein, 0 grams of carbs, and ~8 grams of fat

Chicken

  • Chicken breast 6oz = 54 grams of protein, 0 grams of carbs, ~6 grams of fat

Fish

  • Tilapia 6oz = 42 grams of protein, 0 grams of carbs, ~6 grams of fat
  • Salmon 3oz = 19 grams of protein, 0 rams of carbs, ~10 grams of fat
  • Cod 6oz = 30 grams of protein, 0 grams of carbs, ~6 grams of fat
  • Canned Tuna(in water) 6oz = 44 grams of protein, 0 grams of carbs, ~6 grams of fat

Pork

  • Lean Pork chop/loin 6oz= 42 grams of protein, 0 grams of carbs, ~6 grams of fat

Eggs/Dairy

  • Egg, whole = 6 grams of protein, 0 grams of carbs, ~5 grams of fat
  • Egg, white only = 4 grams of protein, 0 grams of carbs, 0 grams of fat
  • Skim Milk, per oz = 1 gram of protein, ~1 gram of carbs, o grams of fat
  • Low Fat Cottage cheese, 1 cup = 28 grams of protein, ~6 grams of carbs, ~2 grams of fat
  • Greek Yogurt, 1 cup = 20 grams of protein, ~6 grams of carbs, ~8 grams of fat
  • Soft cheeses (Mozzarella, Brie, Feta )  per oz = 5 grams of protein, 0 grams of carbs, ~6 grams of fat
  • Medium cheeses (Cheddar, Swiss) per oz = 7 grams of protein, 0 grams of carbs, ~9 grams of fat
  • Hard cheeses (Parmesan) = per oz 10 grams of protein, 1 gram of carbs, ~7 grams of fat

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw. When is comes to dairy, macronutrient vary drastically depending on the brand. Read the labels until you find what works for your goals.

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