36 LOW CARB & HIGH PROTEIN FOODS (THE LIST) LATEST UPDATE DIET DOCTORS OF THE YEAR

By | May 11, 2017

People focus mostly on intense workout to build lean muscle, and although fitness is important, what you eat has a big impact on your muscles as well. To build lean muscle, you need to add protein in your meals, but not all protein is the same.

The best foods for your lean muscles can be seen in the list below. They are low in carbs but high in protein, and are easily available as well. Including them in your diet will definitely spice things up instead of eating the same type of protein every day.

36 LOW CARB & HIGH PROTEIN FOODS  (THE LIST)

Chicken breast – Serving size 3 oz., 30 grams of protein, 110 calories.

Ground turkey – Serving size 3 oz., 21 grams of protein, 195 calories.

Steak (Lean Cut) – Serving size 5oz., 29 grams of protein, 206 calories.

Pork tenderloin – Serving size 4oz., 23 grams of protein, 154 calories.

Lamb – Serving size 3oz., 20 grams of protein, 248 calories.

Lean ground beef – Serving size 3oz., 16 grams of protein, 148 calories.

Ham – Serving size 1 medium slice, 11 grams of protein, 114 calories.

Bison – Serving size 3 oz., 18 grams of protein, 93 calories.

Veal – Serving size 3oz., 16 grams of protein, 96 calories.

Salmon – Serving size 4oz., 24 grams of protein, 166 calories.

Tilapia – Serving size 3oz., 16 grams of protein, 81 calories

Tuna – Serving size 3oz., 18 grams of protein, 105 calories.

Crab – Serving size 1 cup, flaked, 22 grams of protein, 160 calories.

Cod – Serving size 4oz., 24 grams of protein, 138 calories.

Shrimp – Serving size 3oz., 20 grams of protein, 129 calories.

Hard-boiled egg – Serving size 1 egg, 6 grams of protein, 80 calories.

Walnuts – Serving size 1oz., 4 grams of protein, 185 calories.

Almonds – Serving size 1oz., 6 grams of protein, 164 calories.

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Pistachios – Serving size 1oz., 6 grams of protein, 158 calories.

Cashew butter – Serving size 1 Tablespoon, 3 grams of protein, 94 calories.

Peanut butter – Serving size 1 Tablespoon, 4 grams of protein, 94 calories.

Sunflower seeds – Serving size 1oz., 6 grams of protein, 165 calories.

Pumpkin seeds – Serving size 1oz., 7 grams of protein, 153 calories.

Tofu – Serving size 1 slice, 6 grams of protein, 52 calories.

Chick peas – Serving size ½ Cup, 7 grams of protein, 110 calories.

Edamame – Serving size 1 cup, 8 grams of protein, 76 calories.

Hummus – Serving size 2 Tablespoons, 2 grams of protein, 60 calories.

Black beans – Serving size 1 cup, 15 grams of protein, 218 calories.

Protein fruit smoothie – Serving size 8oz., 18 grams of protein, 220 calories.

Protein powder – Serving size 1 scoop, 6 grams of protein, 107 calories.

Quinoa – Serving size 1 cup, 8 grams of protein, 229 calories.

Flaxseeds – Serving size 2 Tablespoons, 3 grams of protein, 70 calories.

Tempeh – Serving size 1oz., 5 grams of protein, 55 calories.

Cheese – Serving size 1 slice, 7 grams of protein, 106 calories.

Cottage cheese – Serving size 4oz., 14 grams of protein, 116 calories.

Greek yogurt – Serving size 1 cup, 24 grams of protein, 140 calories.

These are the best foods for building up lean muscle. Protein is a key element for building muscle, and if combined with proper exercise, will help you achieve stunning results.

You may have though that your protein options were limited before, but this diverse protein menu will help you enjoy new meals every day. Include the foods in your diet starting today and don’t be afraid to experiment!

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