5 Easy High Protein, Low Calorie Meals You Can Make Today

lean meats weight loss

High Protein Low Cal Meals

Shedding unwanted body weight is never easy. It gets more difficult as you age. But don’t give up on losing weight just yet. Before you say forget it or try the latest fad fitness trend, consider eating more meals that are high in protein and low in calories.

Are you looking at yourself in the mirror and wondering how you’re going to get back in shape? Well, the pounds won’t fly off by themselves, but there are scientifically proven ways to lose weight. If you exercise two to three times a week and eat the right types of meals, then you’re more likely to shed body fat quickly and safely.

What are the right types of meals for guys?

Have You Ever Heard of a High Protein Ketogenic Diet?

A ketogenic diet is one that’s rich in protein, low in calories, and obsessed with fat. It substitutes energy that we normally find in carbohydrates for energy that’s normally found in fats. Energy found in fats? But aren’t you trying to get rid of fat?

I know it can sound a bit confusing, but ketogenic diets are designed to help you lose weight. For some people, this means flipping their normal diet completely on its head. Instead of eating lots of carbohydrates, you dial down the calories and boost the proteins.

There are different types of ketogenic diets. Some ketogenic diets are high in both proteins and fats, but those types of diets have been shown to have negative long-term effects. This type of diet is sometimes called the paleo diet. A diet that has high levels of protein, low carbs, and low fats is much better for your health and weight loss plans.

Related: The Paleo “Caveman” Diet is Bad for Your Gut, Says Study

In a scientific study that compared high protein/low calorie diets to high protein/high fat diets, researchers found that a high protein diet with low calories was more favorable for weight loss. In the study, participants were able to reduce their body weight, cholesterol, and fat mass without suffering from intense hunger or adverse reactions to their metabolism.

High protein, low calorie diets are highly effective for short term weight loss. If you want to lose weight fast, a keto diet is the way to go. When the body takes on an increase in protein and a reduction of calories from carbohydrates, the body undergoes a process called ketosis.

During ketosis there are less carbohydrates for the body to convert to glucose. As a result, the liver begins to rapidly burn excess fat to replace the glucose that your body needs. In effect, your body goes into a type of hyper efficient survival mode. It burns away any excess fat so that all the normal bodily functions can continue. In short bursts, this ketosis effect can drastically stimulate weight loss in healthy adults.

So, how do you get on a keto diet?

High Protein Keto Diet Meal Ideas that Are Easy to Make

You can stimulate your body’s ability to shed unwanted body fat by eating meals that are high in protein and low in calories. Here are some amazing dishes that you can put together with minimal effort and preparation.

Roasted Salmon with Cranberry Relish and Asparagus

The centerpiece of this meal is a protein-rich salmon fillet. Just bake it in the oven for 15 minutes. You can season it with lemon, garlic, salt, and whole black peppercorns. Mix cranberries and shallots together in a food processor and add bits of green apple, celery, fresh parsley, and vinegar. Steam a large handful of asparagus for a crunchy side dish.

Steak with Mashed Potatoes and Pumpkin

Start by steaming 500 grams of potatoes and 500 grams of butternut pumpkin. Drain out the water after about 15 minutes and pan fry on low heat for another 3 or 4 minutes. Add some butter, chopped chili peppers, salt and pepper. Mash it up and keep it warm while you cook a 150 gram rump steak. Serve it with spicy mustard and a handful of baby spinach.

Related: Study Says You May Not Be Getting Enough Protein

Salmon Caesar Salad with Sun-Dried Tomatoes

Start with a bed of crisp romaine lettuce. Whisk together some buttermilk, lemon juice, yogurt, Worcestershire, salt, pepper, garlic, and mustard. Then, toss it with the salad. You can add some radish and parmesan cheese. Pan fry or bake a small fillet of salmon until it’s nice and flaky. Top your creamy Caesar salad with a diced salmon fillet and sun-dried tomatoes. Did you know that sun-dried tomatoes have 11 grams of protein per 100 grams?

Shrimp Stir Fry with Cauliflower

This meal has everything that you need in one wok. There’s no need to get too technical with cauliflower rice, just buy a premade pack. Grab some vegetables like bell peppers, fresh garlic, broccoli or sweet corn. Get your wok hot and start adding layers – the cauliflower rice for a few minutes, add the veggies, season and taste as you go. In a separate pan, cook the shrimp. Add the two together and you’ve got a banging high protein meal.

Baked Chicken with Rice and Mango Salsa

Don’t let the title fool you, this isn’t a fancy dish. Start with a pound of boneless, skinless chicken breast. Create a simple seasoning by rubbing on some pepper, ginger, salt, and smoked paprika. Then, put it in the oven until the inside of the chicken is piping hot and thoroughly cooked. Next, whip up a batch of basmati rice. Try subbing the water with coconut milk. For the salsa, just chop up some mango, bell peppers, cilantro, and tomatoes.

Final Words on High Protein Weight Loss

If you want to lose weight and quickly see results, then you should incorporate more protein into your diet. Protein can make you feel fuller and satiate your hunger so that you don’t overeat. Just by eating more proteins, you’re likely to reduce your caloric intake.

That’s a bit of a side benefit here. You can’t forget that protein is instrumental in building muscle mass. It makes you stronger. If you keep your protein intake high during your weight loss, then you’re less likely to lose muscle mass in the process.

Lastly, protein boosts your metabolism. It takes a great deal of energy for the body to digest protein and so more calories are burned in the process. Your metabolism gets a little kickstart and this can help you knock of excess weight from problem areas of your body.

All in all, a high protein diet with low calories and fats can drastically change your weight loss journey. It’s not your average diet. You should consult with a healthcare professional before you try any new healthcare regimen.

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About Freddy Blackmon 220 Articles
Freddy Blackmon is a freelance writer and journalist who has a passion for cars, technology, and fitness. Look for articles on these topics and more. Follow him on Facebook and Instagram.