Low Carb High Protein Recipes: 12 Meals for Weight Loss and Muscle

The search for low-carb, high-protein meals continues to grow — and it’s backed by solid nutrition science. A higher protein intake (1.6–2.2 g/kg bodyweight) supports muscle retention during fat loss, improves satiety, and has a higher thermic effect than carbs or fat. Pair that with moderate carb reduction and you get a sustainable approach that doesn’t require extreme restriction. Here are 12 meals that deliver 35+ grams of protein per serving with under 15 g net carbs.

1. Greek yogurt power bowl

200 g plain Greek yogurt (2% or 0%), 30 g protein powder (unflavoured or vanilla), 2 tbsp hemp hearts, and a handful of raspberries. Macros: ~45 g protein, 12 g net carbs, 10 g fat.

2. Chicken lettuce wraps

Ground chicken seasoned with garlic, ginger, sesame oil, and coconut aminos. Serve in butter lettuce cups with sliced green onion, julienned carrots, and a drizzle of Sriracha. Macros: ~38 g protein, 8 g net carbs, 14 g fat.

3. Egg muffin cups

Whisk 8 eggs with diced bell pepper, mushrooms, spinach, and crumbled feta. Pour into a greased muffin tin and bake at 375°F for 20 minutes. Makes 6 muffins (2 per serving). Macros: ~36 g protein, 4 g net carbs, 22 g fat.

4. Tuna avocado boats

Halve 2 ripe avocados. Fill each half with a mixture of canned tuna, diced celery, lemon juice, Dijon mustard, and a pinch of Everything Bagel seasoning. Macros: ~35 g protein, 6 g net carbs, 28 g fat.

5. Steak and cauliflower mash

200 g sirloin steak pan-seared to medium-rare. Serve with cauliflower mash (steamed cauliflower blended with butter, garlic, and cream cheese) and steamed broccoli. Macros: ~48 g protein, 10 g net carbs, 20 g fat.

6. Shrimp stir-fry with zucchini noodles

250 g shrimp sautéed with garlic, chili flakes, and lime. Toss with spiralized zucchini, cherry tomatoes, and a drizzle of olive oil. Macros: ~40 g protein, 8 g net carbs, 12 g fat.

7. Turkey taco bowl (no rice)

Ground turkey with taco seasoning, served over shredded lettuce with salsa, sour cream, shredded cheddar, sliced jalapeños, and a squeeze of lime. Macros: ~42 g protein, 10 g net carbs, 18 g fat.

8. Salmon and asparagus sheet pan

Salmon fillets and asparagus spears on a sheet pan with olive oil, garlic, lemon, and dill. Bake at 400°F for 15 minutes. Macros: ~38 g protein, 5 g net carbs, 18 g fat.

9. Cottage cheese protein pancakes

Blend 1 cup cottage cheese, 2 eggs, 1/4 cup almond flour, and a dash of cinnamon. Cook like regular pancakes. Top with berries and a drizzle of sugar-free syrup. Macros: ~36 g protein, 12 g net carbs, 16 g fat.

10. Chicken Caesar zucchini boats

Halve zucchini lengthwise and scoop out the centres. Fill with shredded rotisserie chicken mixed with Caesar dressing and Parmesan. Bake at 375°F for 20 minutes. Macros: ~40 g protein, 6 g net carbs, 22 g fat.

11. Pork chop with sautéed mushrooms

Bone-in pork chop pan-seared with butter, thyme, and garlic. Serve with sautéed cremini mushrooms and a side salad. Macros: ~44 g protein, 5 g net carbs, 20 g fat.

12. Protein smoothie (post-workout)

1 scoop whey protein, 2 tbsp peanut butter, 1 cup unsweetened almond milk, 1/2 cup ice, and 1 tbsp cocoa powder. Blend until smooth. Macros: ~38 g protein, 8 g net carbs, 18 g fat.

Key Takeaways

• Aim for 35–50 g protein per meal to support satiety and muscle retention.
• Net carbs under 15 g per meal lets you stay under 50–75 g/day if desired.
• Cauliflower, zucchini, and lettuce are versatile low-carb substitutes for rice, pasta, and wraps.
• All ingredients are available at Canadian grocery stores like Loblaws, Sobeys, and Costco.

The Bottom Line

You don’t need to follow a strict keto protocol to benefit from higher protein and lower carbs. These 12 meals are practical, tasty, and built around ingredients you can find in any Canadian grocery store. Start by replacing 1–2 meals a day and see how your energy and satiety improve.

Sources

1. Canada’s Food Guide
2. Health Canada
3. National Library of Medicine