If you've ever felt constantly hungry while trying to lose weight, you're not alone. The key to feeling satisfied without overloading on calories often comes down to choosing the right foods-especially those that are high in protein and low in carbs.
High-protein, low-carb foods are ideal for fat loss, muscle building, and keeping cravings under control. This approach not only helps stabilize blood sugar but also supports metabolism and lean muscle maintenance.
Whether you're aiming to slim down or just want more energy and fewer cravings, these 10 foods are nutrient-dense, versatile, and simple to include in your daily routine. Many of them are staples in Lifter Life's meal plans for a reason!
Why High-Protein and Low-Carb Is a Winning Combo
Protein is the most filling macronutrient-it curbs hunger, reduces snacking, and helps your body recover and build muscle after exercise. Meanwhile, lowering carbohydrate intake-especially refined carbs-reduces blood sugar spikes and improves energy levels throughout the day.
This high-protein, low-carb combo is particularly popular among those living an active lifestyle in Dubai and beyond, where fitness and body composition are top priorities.
10 High-Protein, Low-Carb Foods to Add to Your Plate
1. Chicken Breast
Why it works: Lean, versatile, and packed with complete protein.
Nutrition (per 100g cooked): ~31g protein, 0g carbs
How to eat: Grilled, air-fried, or stir-fried with herbs and spices.
2. Eggs
Why it works: A perfect balance of protein and healthy fat.
Nutrition (per large egg): ~6g protein, <1g carbs
How to eat: Boiled, scrambled, poached, or in egg muffins.
3. Greek Yogurt (Unsweetened)
Why it works: High in protein and probiotics; great for gut health.
Nutrition (per 170g/6oz): ~15–20g protein, 5–7g carbs
How to eat: As a snack or breakfast with chia seeds and cinnamon.
4. Tuna or Salmon (Canned or Fresh)
Why it works: Omega-3 rich, muscle-supporting protein source.
Nutrition (per 100g canned tuna): ~25g protein, 0g carbs
How to eat: In lettuce wraps, salads, or baked with olive oil.
5. Tofu or Tempeh
Why it works: Plant-based, protein-rich, and low in carbs.
Nutrition (per 100g tofu): ~10g protein, 2g carbs
Tempeh: ~19g protein, ~9g carbs
How to eat: Pan-seared with spices, or in low-carb stir-fries.
6. Cottage Cheese
Why it works: High in casein protein (slow-digesting), ideal for satiety.
Nutrition (per 100g): ~11g protein, ~3g carbs
How to eat: With flaxseeds, cucumber, or a few berries.
7. Lean Beef
Why it works: Iron-rich, muscle-building, and satisfying.
Nutrition (per 100g cooked): ~26g protein, 0g carbs
How to eat: Ground in meatballs or grilled steak strips.
8. Edamame
Why it works: Plant-based protein + fiber = great for fullness.
Nutrition (per 100g cooked): ~11g protein, ~8g carbs
How to eat: Lightly salted or tossed with chili flakes as a snack.
9. Whey Protein
Why it works: Quick-digesting, convenient, great post-workout.
Nutrition (per scoop/30g): ~20–25g protein, 1–3g carbs
How to eat: Blend into smoothies, pancakes, or oats.
10. Nuts & Seeds (in moderation)
Why it works: Healthy fats + protein = sustained energy.
Nutrition (per 28g almonds): ~6g protein, ~6g carbs
How to eat: As a snack, or mixed into Greek yogurt or salads.
Tips for Including These Foods in Your Daily Routine
Combine 2–3 of these foods per meal for better satiety.
Prep in advance: Boil eggs, portion Greek yogurt, or cook chicken in batches.
Keep healthy options visible and accessible (like cottage cheese or tuna packs).
Lifter Life’s custom meal plans already use many of these foods-saving you time and effort.
Conclusion
Choosing high-protein, low-carb foods is one of the most effective ways to stay full, build muscle, and control your weight. They’re simple, satisfying, and can be easily worked into any lifestyle.
Start by adding a few of these to your meals this week, and notice the difference in your hunger, energy, and results.
Need help planning your meals? Lifter Life’s team crafts protein-balanced, low-carb meal plans to support your goals without the guesswork.
