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
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read More“I’m stronger, more powerful, and extremely satisfied with my results.”
Read MoreTake our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
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 live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
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.
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 live in the UK or Canada, your order ships free when it’s over $99.
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.
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.
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 ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
