If you’re like, well, everyone, you have no problem eating plenty of fat and carbs.
They’re what cheat meal dreams are made of!
Unfortunately, though, a high-fat, high-carb diet doesn’t necessarily do our body composition any favors.
For that, we have to keep a close eye on our protein intake and make sure we’re eating enough to gain muscle and strength effectively.
And for many people, that’s easier said than done.
Sure, you could suck down protein shakes or tubs of tuna or cottage cheese every day…or not. There has to be a better way, right?
Absolutely, and these recipes are going to help.
As you’ll see, whether you’re meal planning, counting macros, or just trying to eat healthier, they’re going to give you delicious, easy-to-make, and “diet friendly” options for breakfast, lunch, and dinner.
Craving a juicy burger but want to skip the bun? Try the Bacon Mushroom Cheeseburger Lettuce Wraps.
Want pasta without all the carbs? You don’t want to miss the delicious Low-Carb Spaghetti Squash Lasagna.
You can even curb a pizza craving with the delicious Garlic Chicken Alfredo Waffle Pizza.
Enjoy!
Picture courtesy of Peace, Love & Low-Carb
When you’re following any special diet, it probably seems like waffles are off limits. But there’s more than one way to make a waffle batter.
This recipe uses coconut flour, eggs, and savory seasonings to turn the low-carb waffle into pizza crust. With over 70 grams of protein in a low-carb chicken pizza waffle, you’ll want to remember this creative recipe when you’re on a bulking diet.
Serves 4
Ingredients
Waffles:
3/4 cup coconut flour
1 tsp. Italian seasoning
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. baking powder
1/2 tsp. sea salt
6 large eggs
1/4 cup butter, melted
1 1/2 cups unsweetened almond milk
1/2 cup (about 2 oz.) shredded Parmesan
Garlic Parmesan Cream Sauce:
3/4 cup heavy cream
3/4 cup (about 3 oz.) grated Parmesan
3 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
Pizza Toppings:
1 1/4 cups (about 5 oz.) shredded mozzarella
1 lb. boneless skinless chicken breast, cooked and cubed
10 strips thick-sliced bacon, cooked and crumbled
3 mushrooms, thinly sliced
Handful of red onion slices
2 chives, chopped
Nutrition Facts (per Serving)
Calories: 835
Protein: 71 grams
Net Carbs: 13 grams
Fat: 51 grams
Picture courtesy of Fit Men Cook
Just because jambalaya goes great with rice, that doesn’t mean it’s the only way to enjoy it. This recipe uses riced cauliflower instead for a low-carb alternative.
And since jambalaya is packed with Cajun flavor, even when swapping smoked turkey sausage for the classic andouille, it won’t matter what plain side you’re serving it with. Everyone at the table will be too busy digging into the shrimp, chicken, and sausage to notice the low-carb cauliflower.
Serves 5
Ingredients
3 Tbsp. extra-virgin olive oil
2 cloves garlic, minced
1 cup diced red onion
1 lb. boneless skinless chicken breast, cut into chunks
8 oz. smoked turkey sausage, cut into chunks
8 oz. jumbo raw shrimp, peeled and deveined
1 green bell pepper, diced
1 stalk celery, diced
1 cup cherry tomatoes, quartered
8 oz. no-salt-added tomato sauce
3 Tbsp. tomato paste
1 1/2 cups low-sodium chicken broth
2 bay leaves
2 cups raw cauliflower rice
Sea salt and freshly ground black pepper to taste
1 Tbsp. dried oregano
1 Tbsp. dried thyme
1 Tbsp. smoked paprika
1 tsp. cayenne pepper
Green onions, thinly sliced (optional garnish)
Nutrition Facts (per Serving)
Calories: 323
Protein: 34 grams
Carbs: 17 grams
Fat: 13 grams
Picture courtesy of Margaret’s Dish
There are lots of specialty breads, but most of them won’t save you the carbs. So rather than making a sandwich with bread, you can use protein-packed tempeh. And better yet, it’s vegan.
This high-protein veggie sandwich is loaded with roasted peppers, guacamole, and greens. But you can use this tempeh bread trick with any of your favorite sandwich fillings.
Serves 2
Ingredients
1 block (8 oz.) tempeh
1/2 red bell pepper, roasted
4 Tbsp. guacamole
2 Tbsp. spicy mustard
Handful of spring greens
Nutrition Facts (per Serving)
Calories: 338
Protein: 25 grams
Carbs: 22 grams
Fat: 20 grams
Chicken Cordon Bleu Casserole
Picture courtesy of Homemade Interest
A lot of casseroles are high in carbs because they include pasta, rice, or potatoes. But this one is mostly meat, so it has 25 grams of protein per serving.
To make it taste like a stuffed chicken cordon bleu, the low-carb casserole has diced ham as well as chicken. And there’s the usual cheese and butter found in the original recipe, as well as chopped cauliflower to fill out the casserole without overloading on carbohydrates.
Serves 8
Ingredients
1 large head cauliflower
4 Tbsp. butter
2 1/2 cups heavy cream (or half-and-half)
4 Tbsp. Dijon mustard
2 cloves garlic
2 tsp. xanthan gum
1 egg yolk
1 cup (about 4 oz.) shredded gruyere
1 cup (about 4 oz.) grated Parmesan, divided
Salt and freshly ground black pepper to taste
1 1/2 cups cooked, cubed chicken breast (about 2/3 lb.)
1 1/2 cups diced ham
Nutrition Facts (per Serving)
Calories: 406
Protein: 25 grams
Carbs: 10 grams
Fat: 31 grams
Picture courtesy of Julia’s Album
If you’re opting for a low-carb side dish like sautéed veggies, you may want to do more with your entrée than add simple seasoning.
This salmon is coated in garlic, olive oil, and Parmesan cheese. That combination won’t get crispy like panko, of course, but adds way more flavor.
Serves 4
Ingredients
4 salmon fillets (about 5 oz. each)
1 lb. asparagus, ends trimmed
Salt and freshly ground black pepper toasted
3 Tbsp. extra-virgin olive oil
6 cloves garlic, minced
1 cup (about 4 oz.) grated Parmesan
1/4 cup chopped fresh parsley
Nutrition Facts (per Serving)
Calories: 419
Protein: 43 grams
Carbs: 7 grams
Fat: 25 grams
Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Picture courtesy of Wicked Stuffed
This casserole is lasagna meets spaghetti and meatballs, and yet it’s almost all protein. Using spaghetti squash means you can enjoy the texture of pasta without tons of carbs.
Get more recipes in The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Food Keto Recipes for Any Budget by Amanda C. Hughes, the blogger behind Wicked Stuffed.
Serves 4
Ingredients
2 1/2 cups spaghetti squash, roasted
1 lb. 90% lean ground beef
1 cup (about 4 oz.) grated Parmesan
1 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp. dried basil
2 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
1 large egg
3/4 jar (about 18 oz.) pasta sauce
1 tsp. crushed red pepper flakes
2 cups (about 8 oz.) shredded mozzarella cheese
Nutrition Facts (per Serving)
Calories: 657
Protein: 60 grams
Carbs: 26 grams
Fat: 34 grams
Picture courtesy of Low-Sugar Mama
When you need a meal that’s pure protein, shredded meat is a go-to. Whether you choose beef, chicken, or pork, once it’s slow-cooked and shredded, the meat can be used as protein for a variety of meals.
Serve this barbecue pulled beef in lettuce wraps if you’d rather ditch the sandwich bun. It can also be added to salads, folded into an omelette, or used as a filling for casserole.
Serves 8
Ingredients
3 1/2 lbs. boneless beef chuck
4 cloves garlic, halved
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup chopped onion
1 1/2 cups sugar-free ketchup
1/2 cup apple cider vinegar
1 tsp. maple extract
1 Tbsp. smoked paprika
1 Tbsp. regular paprika
1/4 cup Swerve sweetener
Nutrition Facts (per Serving)
Calories: 338
Protein: 39 grams
Carbs: 9 grams
Fat: 16 grams
Picture courtesy of All Day I Dream About Food
Lowering carbs doesn’t mean you have to give up cheeseburgers. This one is served without a bun, but that’s the least exciting part of a burger anyway.
By putting lettuce on the outside instead of the middle, you can bite into a hefty, delicious burger – over 30 grams of protein – while netting a measly 2 grams of carbs per serving.
Serves 12
Ingredients
12 slices bacon
4 oz. mushrooms, sliced
1 1/2 lbs. 90% lean ground beef
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 cup (about 4 oz.) shredded cheddar
1 small head iceberg lettuce, leaves separated and washed
Nutrition Facts (per Serving)
Calories: 414
Protein: 32 grams
Carbs: 2 grams
Fat: 27 grams
Picture courtesy of Wholesome Yum
Craving pasta on a low-carb diet? You may not be able to fit the real thing into your meal plan, but a smart use of marinara will be an awesome alternative.
By using a large mushroom cap, you can fill up on a low-carb, low-cal alternative to pasta or pizza crust. And the portobello also adds a savory flavor that will make this lean turkey taste more like beef.
Serves 5
Ingredients
4 jumbo Portobello mushroom caps
1 lb. ground turkey
1 cup shredded pepper jack cheese
1 1/2 cups marinara sauce
1/4 cup chopped fresh basil
2 cloves garlic, minced
Sea salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 336
Protein: 33 grams
Carbs: 8 grams
Fat: 19 grams
Picture courtesy of Delish
To turn a can of tuna into a delicious sandwich, you don’t even need bread. You can use fresh tomatoes to make a healthy tuna melt.
Slice a firm-yet-ripe tomato in half, and you can pile your tuna sandwich fillings in the middle. Melting cheese on top also roasts the tomato. Then you can stack it like a sandwich, or serve the tuna melt open-face with a fork and knife.
Serves 4
Ingredients
2 cans (6 oz. each) tuna, drained
1/4 red onion, finely chopped
1 Tbsp. chopped fresh parsley
1/4 cup mayonnaise
1 Tbsp. Dijon mustard
Juice of 1/2 lemon
Salt and freshly ground black pepper to taste
4 large tomatoes
2 cups (about 8 oz.) shredded cheddar
Nutrition Facts (per Serving)
Calories: 353
Protein: 38 grams
Carbs: 13 grams
Fat: 16 grams
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
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