The Best High-Protein, Low-Carb, Sugar-Free Gluten Free Recipes

Trying to eat more protein while keeping carbs low can feel like a constant math problem, especially when you’re feeding a family or packing lunches for the week. This list of High-Protein, Low-Carb, Sugar-Free Gluten Free Recipes keeps it simple, so you can cook real food without hunting down specialty ingredients.

In this post, “high-protein” means each recipe is built around a solid protein source (think meat, fish, eggs, dairy, tofu, or beans) to help you feel satisfied. “Low-carb” means the meals focus on non-starchy veggies and smart swaps, while keeping bread, pasta, rice, and sugary sauces off the plate (or optional). Every recipe avoids gluten ingredients and added sugar, and you’ll see easy swap notes when a brand or pantry item varies.

You’ll find fast weeknight dinners, make-ahead meal prep options, and comfort food swaps that still taste like the real thing. Macros and calories are estimates and can change by brand, serving size, and how you measure, so treat them as a helpful guide, not a rulebook.

How to use this recipe list (and keep it truly low-carb, sugar free, and gluten free)

These recipes are meant to be mix-and-match, so you can swap proteins, veggies, and sauces without blowing up your carbs. The fastest way to stay on track is to read labels like a skeptic. Watch for hidden sugars (dextrose, maltodextrin, rice syrup, “evaporated cane juice”) and sneaky starches in sauces, spice blends, and broths. For gluten, the usual troublemakers are soy sauce, flour-based thickeners, some oats (unless certified gluten-free), and malt vinegar.

When you want the same comfort-food feel with fewer carbs, stick to easy swaps like cauliflower rice, zucchini noodles, cabbage wraps, and lettuce cups.

Pantry checklist: sauces, spices, and staples that keep carbs low

With a few dependable staples, you can turn plain chicken, shrimp, or tofu into something you actually want to eat. Keep these on hand, and you’ll rely less on store-bought sauces that often hide sugar and gluten.

Gluten-free tamari (or certified gluten-free soy sauce)
Sugar-free ketchup or tomato paste (check for added sugar)
Mustard (yellow, Dijon, or whole-grain)
Vinegar (apple cider, red wine, or rice vinegar, avoid malt vinegar)
Canned tomatoes (diced, crushed, or fire-roasted)
Broth (chicken, beef, or veggie, check for wheat and sugar)
Greek yogurt (plain, unsweetened, high-protein)
Coconut aminos (optional, slightly sweeter, still check carbs)
Monk fruit or erythritol (optional, for desserts and sauces)
Olive oil or avocado oil
Garlic and onion powder (single-ingredient when possible)
Smoked paprika and chili powder (watch blends with sugar)
Dried Italian herbs (or oregano and basil)
Lemons or limes (brightens everything, no sugar needed)
Arrowroot (or other cornstarch alternatives) for thickening, use small amounts

Quick label rule: if the ingredient list reads like a science project, skip it.

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Simple macro math: how to estimate protein and net carbs without an app

Use a simple plate method. Start with one palm-sized portion of protein per meal, then add two fists of non-starchy veggies (broccoli, greens, zucchini, peppers). Finish with a thumb of fat (oil, cheese, nuts) for flavor and fullness.

For protein, rough estimates help: most people land well with 25 to 40 grams protein per meal. A cooked chicken breast, a can of tuna, or a few eggs plus Greek yogurt usually gets you there.

For carbs, remember net carbs = total carbs minus fiber. That matters most for veggies, berries, and higher-fiber wraps. Some people count total carbs instead, especially if certain foods stall progress. If you want the easy win, keep starches optional and build meals around protein and non-starchy veg.

Cooking methods that make lean protein taste better

Lean protein can taste dry fast, so cooking method matters. Brown first when you can. A hot pan creates a savory crust on chicken, turkey, and lean beef, and that flavor carries the whole dish.

Roasting and air frying work great for chicken thighs, salmon, shrimp, and tofu because you get crisp edges without breading. Marinate for at least 15 minutes (Greek yogurt, lemon, vinegar, tamari, garlic, and herbs are all sugar-free flavor builders). Even a quick soak improves texture.

After cooking, rest meat for a few minutes before slicing, it keeps juices inside. For food safety, aim for about 165°F for poultry, 145°F for fish and whole cuts, and 160°F for ground meats. When you pair good browning with bright acids and smoky spices, low-carb doesn’t feel like a compromise.

Chicken recipes (high-protein favorites for weeknights and meal prep)

Chicken is the easiest “blank canvas” protein for busy nights and meal prep. The trick is keeping flavor high while keeping carbs low, sauces simple, and swaps realistic (think cauliflower rice, zucchini noodles, cabbage wraps, and sugar-free condiments). Below are weeknight staples that reheat well and stay satisfying.

Crispy Baked Chicken Thighs

Crispy skin, juicy meat, and zero breading. Use skin-on, bone-in thighs for the best texture, then roast hot so the fat renders and the skin snaps.

Estimated macros (per serving): 420 calories, 32g protein, 1g net carbs, 31g fat

Ingredients

4 bone-in, skin-on chicken thighs (about 2 lb)
1 tbsp avocado oil
1 tsp kosher salt
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp black pepper

Directions

Heat oven to 425°F, pat thighs very dry.
Rub with oil, then season all over.
Roast skin-side up 35 to 45 minutes, until 165°F in the thickest part.
Rest 5 minutes before serving; pan juices are gold.
Serve with roasted broccoli or cauliflower mash for a low-carb plate.

One Pot Chicken and Rice

This is cozy comfort food, just lighter. Swap regular rice for cauliflower rice and stir it in at the end so it stays fluffy, not watery.

Estimated macros (per serving): 330 calories, 38g protein, 7g net carbs, 16g fat

Ingredients

1 1/2 lb chicken breast, cubed
1 tbsp olive oil
1/2 cup diced onion
2 cloves garlic, minced
2 cups chicken broth
1 tsp Italian seasoning
1 tsp kosher salt
1/2 tsp black pepper
12 oz cauliflower rice (fresh or frozen)

Directions

Brown chicken in oil in a deep skillet, 5 to 6 minutes.
Add onion and garlic, cook 2 minutes.
Add broth and seasonings, simmer 5 minutes.
Turn off heat, stir in cauliflower rice.
Cover 3 to 5 minutes, then fluff and serve (don’t boil it, that causes mush).

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One Pot Gnocchi Chicken Pot Pie

All the comfort of pot pie, no flour roux. Use gluten-free gnocchi, then keep carbs lower by using fewer gnocchi and more chicken and veggies.

Estimated macros (per serving): 430 calories, 40g protein, 22g net carbs, 20g fat

Ingredients

1 lb cooked shredded chicken
2 tbsp butter
1 cup diced carrots
1 cup chopped celery
2 cups chopped mushrooms
2 cups chicken broth
1/2 cup heavy cream
8 oz gluten-free gnocchi
1 tbsp cornstarch
2 tbsp cold water
1 tsp thyme
1 tsp kosher salt

Directions

Sauté carrots, celery, mushrooms in butter, 6 minutes.
Add broth, simmer until veggies soften, 6 to 8 minutes.
Stir in chicken, cream, thyme, salt.
Add gnocchi, simmer 3 to 4 minutes.
Stir in cornstarch slurry, cook 1 minute to thicken (no flour needed).

Easy Chicken Fried Rice

This hits the takeout craving without the carb load. Use riced cauliflower, gluten-free tamari, and scrambled eggs to bump protein.

Estimated macros (per serving): 360 calories, 37g protein, 8g net carbs, 19g fat

Ingredients

1 lb chicken breast, diced
1 tbsp avocado oil
3 cups riced cauliflower
2 eggs
1/2 cup frozen peas and carrots
3 tbsp gluten-free tamari
1 tsp sesame oil (optional)
2 green onions, sliced
2 cloves garlic, minced
1/4 tsp black pepper

Directions

Cook chicken in oil in a hot skillet, 6 to 7 minutes.
Push chicken aside, scramble eggs, then mix in.
Add garlic, peas and carrots, cook 2 minutes.
Add cauliflower rice, stir-fry 3 minutes.
Add tamari and sesame oil; keep it sugar-free by skipping sweet sauces.

Easy Chicken and Broccoli Stir Fry

Fast, clean, and great for meal prep. Tamari, garlic, and ginger make it taste like takeout, and a small cornstarch slurry gives you glossy sauce.

Estimated macros (per serving): 320 calories, 40g protein, 7g net carbs, 13g fat

Ingredients

1 1/2 lb chicken breast, sliced thin
4 cups broccoli florets
1 tbsp avocado oil
3 tbsp gluten-free tamari
1 tbsp rice vinegar
2 cloves garlic, minced
1 tsp grated ginger
1 tsp sesame oil (optional)
1 tsp cornstarch
2 tbsp water

Directions

Stir-fry chicken in oil until cooked through, 6 to 7 minutes.
Add broccoli and 1/4 cup water, cover 3 minutes to steam.
Stir in tamari, vinegar, garlic, ginger, sesame oil.
Add cornstarch slurry, cook 30 to 60 seconds to thicken.
Serve over cauliflower rice.

Easiest Baked Chicken Breast

Juicy baked chicken is mostly about even thickness and not overcooking. A quick brine helps, but you can skip it if you’re short on time.

Estimated macros (per serving): 260 calories, 48g protein, 0g net carbs, 6g fat

Ingredients

2 large chicken breasts (about 1 1/2 lb total)
1 tbsp olive oil
1 tsp kosher salt
1 tsp paprika
1 tsp garlic powder
1/2 tsp black pepper
4 cups water (optional brine)
2 tbsp kosher salt (optional brine)

Directions

Pound chicken to even thickness (about 3/4-inch).
Optional: brine in salt water 20 minutes, then pat dry.
Rub with oil and seasonings.
Bake at 425°F for 18 to 22 minutes, until 165°F.
Rest 5 to 10 minutes before slicing, this keeps juices in.

Easy Baked Chicken Meatballs

These stay tender thanks to grated zucchini (squeezed dry). Almond flour or crushed pork rinds replaces breadcrumbs without getting gummy.

Estimated macros (per serving): 310 calories, 34g protein, 4g net carbs, 17g fat

Ingredients

1 1/2 lb ground chicken
1 cup grated zucchini, squeezed dry
1/3 cup almond flour (or crushed pork rinds)
1 egg
1/4 cup grated Parmesan
1 tsp kosher salt
1 tsp Italian seasoning
1/2 tsp garlic powder
2 tbsp olive oil (for brushing)

Directions

Heat oven to 425°F, line a baking sheet.
Mix all ingredients (except oil) until just combined.
Roll into 18 meatballs, place on sheet.
Brush tops lightly with oil.
Bake 15 to 18 minutes, until 165°F. Great with marinara over zucchini noodles.

Easy Chicken Enchiladas with Red Sauce

Comfort food that still fits the plan. Use gluten-free low-carb tortillas or cabbage leaves, and make a quick red sauce from tomato sauce and spices (no sugar).

Estimated macros (per serving): 420 calories, 42g protein, 10g net carbs, 22g fat

Ingredients

2 cups cooked shredded chicken
6 gluten-free low-carb tortillas (or 6 cabbage leaves)
2 cups shredded cheddar
15 oz tomato sauce
1 tbsp chili powder
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp kosher salt
2 tbsp olive oil

Directions

Heat oven to 400°F.
Stir tomato sauce with chili powder, cumin, garlic powder, salt.
Fill tortillas with chicken and a little cheese, roll and place in a dish.
Pour sauce over, top with remaining cheese.
Bake 15 to 20 minutes. Cabbage leaves work best blanched 1 minute first.

Cheesy Chicken Burrito Skillet

All the burrito vibes, none of the rice bowl crash. Cauliflower rice keeps it light, and black soy beans are a lower-carb bean option (or skip beans).

Estimated macros (per serving): 460 calories, 45g protein, 9g net carbs, 27g fat

Ingredients

1 lb ground chicken
1 tbsp avocado oil
3 cups cauliflower rice
1 cup salsa (check for no added sugar)
1 cup shredded Mexican blend cheese
1/2 cup black soy beans (optional)
1 tsp cumin
1 tsp chili powder
1/2 tsp kosher salt

Directions

Brown ground chicken in oil, 6 to 7 minutes.
Add spices and cauliflower rice, cook 3 minutes.
Stir in salsa and beans (if using), simmer 2 minutes.
Top with cheese, cover until melted.
Serve with shredded lettuce, sour cream, or avocado.

Chicken Shawarma Bowl

This tastes like your favorite lunch spot, but it’s easy at home. Use a simple shawarma spice mix, then pile it onto a salad or cauliflower rice with a cool yogurt sauce.

Estimated macros (per serving): 420 calories, 45g protein, 10g net carbs, 22g fat

Ingredients

1 1/2 lb boneless chicken thighs, sliced
2 tbsp olive oil
2 tbsp lemon juice
2 tsp cumin
2 tsp smoked paprika
1 tsp turmeric
1 tsp garlic powder
1 tsp kosher salt
1 cup chopped cucumber
1 cup chopped tomato
1/4 cup sliced onion
3/4 cup plain Greek yogurt

Directions

Toss chicken with oil, lemon, and spices, rest 10 minutes.
Sear in a hot skillet 8 to 10 minutes, until 165°F.
Stir yogurt with a pinch of salt and lemon.
Build bowls with cucumber, tomato, onion.
Add chicken and yogurt sauce; use cauliflower rice as the base if you want.

High-Protein Chicken Crust Caesar Salad Pizza

This is a smart meal prep move: a canned chicken crust that bakes up firm, then topped like a Caesar salad. Choose a Caesar dressing that’s sugar-free and gluten-free.

Estimated macros (per serving): 390 calories, 45g protein, 4g net carbs, 21g fat

Ingredients

12.5 oz canned chicken, drained well
1 egg
1/2 cup grated Parmesan
1/2 tsp garlic powder
1/4 tsp black pepper
1 cup chopped romaine
1/4 cup Caesar dressing (sugar-free, gluten-free)
1 tbsp anchovy paste (optional)
1/4 cup shaved Parmesan

Directions

Heat oven to 425°F, line a pan with parchment.
Mix chicken, egg, grated Parmesan, garlic powder, pepper.
Press into a thin circle, bake 18 to 20 minutes, until browned.
Toss romaine with dressing (and anchovy paste if using).
Top crust with salad and shaved Parmesan, slice and eat.

Berry Chicken Quinoa Salad with Strawberry-Balsamic Vinaigrette

This is bright, fresh, and great for lunches. Quinoa isn’t very low-carb, so keep the portion small and lean on greens (or swap chopped cauliflower for a lower-carb base).

Estimated macros (per serving): 410 calories, 35g protein, 20g net carbs, 18g fat

Ingredients

12 oz cooked chicken breast, sliced
2 cups mixed greens
1/2 cup cooked quinoa
1/2 cup sliced strawberries
2 tbsp crumbled goat cheese
2 tbsp balsamic vinegar
2 tbsp olive oil
2 tbsp mashed strawberries
1/4 tsp kosher salt

Directions

Whisk balsamic, olive oil, mashed strawberries, and salt.
Add greens to a bowl, drizzle with vinaigrette.
Top with quinoa (small portion), strawberries, and goat cheese.
Add chicken on top.
For lower carbs, swap quinoa for 1 cup chopped cauliflower or cauliflower rice.

Thai Quinoa Salad with Peanut Dressing

A crunchy, satisfying salad that holds up in the fridge. Keep quinoa modest, then let the peanut dressing do the heavy lifting with lime, tamari, and a touch of monk fruit if needed.

Estimated macros (per serving): 450 calories, 36g protein, 22g net carbs, 24g fat

Ingredients

12 oz cooked chicken, chopped
1/2 cup cooked quinoa
2 cups shredded cabbage
1/2 cup shredded carrots
1/2 cup sliced cucumber
3 tbsp peanut butter
2 tbsp lime juice
1 1/2 tbsp gluten-free tamari
2 tbsp water
1/2 tsp monk fruit sweetener (optional)

Directions

Whisk peanut butter, lime, tamari, water, and sweetener if needed.
Toss cabbage, carrots, cucumber with dressing.
Add quinoa and chicken, mix well.
Chill 15 minutes for best flavor.
Keep it lower-carb by adding more cabbage and using less quinoa.

Low Carb Greek Chicken Bowl

This bowl is simple, salty, and fresh. Skip pita, build on crunchy romaine and cucumber, then finish with a lemon-oregano dressing that tastes like summer.

Estimated macros (per serving): 430 calories, 45g protein, 9g net carbs, 23g fat

Ingredients

1 1/2 lb chicken breast, sliced
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
1 tsp garlic powder
1 tsp kosher salt
4 cups chopped romaine
1 cup chopped cucumber
1/2 cup cherry tomatoes
1/3 cup feta
1/4 cup sliced olives

Directions

Toss chicken with 1 tbsp oil, lemon, oregano, garlic, salt.
Cook in a skillet 8 to 10 minutes, until 165°F.
Build bowls with romaine, cucumber, tomatoes.
Add chicken, feta, olives.
Drizzle with remaining olive oil and a squeeze of lemon.

Pastina Soup (aka Italian Penicillin)

This is the “back pocket” soup for cold nights. Use gluten-free pastina, or go lower-carb with cauliflower rice, then add an egg swirl for extra protein.

Estimated macros (per serving): 260 calories, 24g protein, 12g net carbs, 12g fat

Ingredients

6 cups chicken stock
1 1/2 cups cooked shredded chicken
3/4 cup gluten-free pastina (or 1 1/2 cups cauliflower rice)
2 eggs, beaten
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp grated Parmesan
1 tbsp chopped parsley (optional)

Directions

Simmer stock and chicken 5 minutes.
Add pastina, cook until tender (follow package time).
Turn heat to low, slowly stir in beaten eggs.
Season with salt and pepper.
For lower carbs, use cauliflower rice and stir it in at the end for 2 minutes.

Creamy Chicken Wild Rice Soup

Wild rice is higher carb, so think of it like an accent, not the base. A little cream plus a small cornstarch slurry thickens the soup without flour.

Estimated macros (per serving): 420 calories, 38g protein, 18g net carbs, 21g fat

Ingredients

1 lb cooked shredded chicken
1 tbsp butter
1 cup diced carrots
1 cup diced celery
6 cups chicken broth
1/2 cup cooked wild rice
1/2 cup heavy cream
1 tbsp cornstarch
2 tbsp cold water
1 tsp kosher salt
1/2 tsp thyme

Directions

Sauté carrots and celery in butter, 5 minutes.
Add broth, simmer 10 minutes.
Add chicken and wild rice (small portion).
Stir in cream and thyme.
Add cornstarch slurry, simmer 1 minute. Swap wild rice for cauliflower rice stirred in at the end.

Gluten Free Homemade Chicken Noodle Soup

Classic chicken soup, just with gluten-free noodles (or zucchini noodles for lower carbs). Keep the base simple with mirepoix, garlic, and herbs.

Estimated macros (per serving): 320 calories, 33g protein, 14g net carbs, 14g fat

Ingredients

1 tbsp olive oil
1 cup diced onion
1 cup sliced carrots
1 cup sliced celery
3 cloves garlic, minced
6 cups chicken broth
2 cups cooked shredded chicken
6 oz gluten-free noodles (or 2 cups spiralized zucchini)
1 tsp dried parsley
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Cook onion, carrots, celery in oil 6 minutes.
Add garlic, cook 30 seconds.
Add broth, simmer 10 minutes.
Add noodles and chicken, cook until noodles are tender.
If using zucchini noodles, stir them in at the end for 1 to 2 minutes.

Nourishing Chicken Stew

A hearty, spoonable dinner that’s easy to stretch for meal prep. Potatoes are optional; swap turnips or cauliflower for a lower-carb bowl.

Estimated macros (per serving): 390 calories, 40g protein, 10g net carbs, 18g fat

Ingredients

1 1/2 lb chicken thighs, cubed
1 tbsp olive oil
1 cup diced onion
2 cups sliced carrots
2 cups chopped zucchini
2 cups cauliflower florets (or 1 cup diced potatoes)
4 cups chicken broth
1 tsp kosher salt
1 tsp Italian seasoning
2 tbsp tomato paste

Directions

Brown chicken in oil, 6 minutes.
Add onion, cook 3 minutes.
Stir in tomato paste and seasoning.
Add broth and vegetables, simmer 20 to 25 minutes.
Use turnips or cauliflower instead of potatoes to keep carbs lower.

Easy Chicken and Rice Soup

This is the quick “reset” soup. Swap rice for cauliflower rice and stir it in at the end so it keeps a clean bite, add lemon if you like it bright.

Estimated macros (per serving): 240 calories, 30g protein, 6g net carbs, 9g fat

Ingredients

1 tbsp olive oil
1/2 cup diced onion
2 cloves garlic, minced
6 cups chicken broth
2 cups cooked shredded chicken
2 cups chopped celery
2 cups riced cauliflower
1 tsp kosher salt
1 tbsp lemon juice (optional)
1 tbsp chopped dill (optional)

Directions

Sauté onion in oil 3 minutes, add garlic 30 seconds.
Add broth, celery, salt, simmer 10 minutes.
Stir in chicken, simmer 2 minutes.
Turn off heat, stir in cauliflower rice.
Add lemon and dill if using, then serve.

Easy Instant Pot Chicken Stock

This is the base that makes everything else taste better. Use a carcass and simple aromatics, then store it in the fridge for quick soups or freeze for later.

Estimated macros (per 1 cup): 40 calories, 6g protein, 0g net carbs, 2g fat

Ingredients

1 leftover chicken carcass (bones and skin)
1 onion, quartered
2 celery stalks, chopped
2 carrots, chopped
1 tsp whole peppercorns
2 bay leaves
10 cups water
1 tsp kosher salt (optional)

Directions

Add everything to the Instant Pot.
Cook on High Pressure 45 minutes, natural release 20 minutes.
Strain through a fine mesh sieve.
Cool fast, then refrigerate; skim fat if you want.
Store 4 days in the fridge, or freeze up to 3 months in labeled containers.

Reuben Chicken

All the Reuben flavor without rye. Use sugar-free sauerkraut, Swiss, and a quick Russian-style sauce, then serve over crunchy slaw.

Estimated macros (per serving): 470 calories, 48g protein, 7g net carbs, 27g fat

Ingredients

1 1/2 lb chicken breast cutlets
1 tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 cup sauerkraut (check for added sugar)
6 slices Swiss cheese
1/3 cup mayo
1 tbsp sugar-free ketchup
1 tsp Dijon mustard
1 tsp pickle relish (check label)

Directions

Season chicken, sear in oil 4 to 5 minutes per side (165°F).
Warm sauerkraut in the pan, drain well.
Top chicken with sauerkraut and Swiss, cover to melt.
Mix mayo, ketchup, Dijon, relish for sauce.
Serve over coleslaw mix instead of bread.

BBQ Chicken Quesadillas

These are weeknight fast and freezer-friendly. Use gluten-free low-carb tortillas, sugar-free BBQ sauce, and add red onion for bite.

Estimated macros (per serving): 520 calories, 50g protein, 10g net carbs, 30g fat

Ingredients

2 cups cooked shredded chicken
4 gluten-free low-carb tortillas
1/3 cup BBQ sauce (sugar-free)
2 cups shredded cheddar
1/4 cup thin-sliced red onion (optional)
1 tbsp butter (for skillet)

Directions

Mix chicken with BBQ sauce.
Fill tortillas with chicken, cheddar, and onion.
Cook in a buttered skillet 2 to 3 minutes per side.
Slice and serve hot.
Check tortilla labels; carbs vary a lot across brands.

Chicken Caesar Salad Pasta

This is a great “make it once, eat twice” lunch. Choose a gluten-free high-protein pasta if you want, or go low-carb with hearts of palm or zucchini noodles.

Estimated macros (per serving): 440 calories, 42g protein, 16g net carbs, 22g fat

Ingredients

12 oz cooked chicken breast, sliced
6 oz hearts of palm pasta (or gluten-free pasta)
3 cups chopped romaine
1/3 cup Caesar dressing (sugar-free, gluten-free)
1/4 cup grated Parmesan
1/2 tsp black pepper
1 tbsp lemon juice

Directions

Rinse and drain hearts of palm pasta (or cook pasta).
Toss pasta with Caesar dressing, lemon, pepper.
Add romaine, chicken, and Parmesan.
Mix and serve cold or room temp.
For the lowest carbs, use zucchini noodles and keep dressing portions measured.

Chicken Pad Thai (No Tamarind)

This keeps the Pad Thai feel using lime, fish sauce, tamari, and peanut butter. Use zucchini noodles or shirataki noodles to keep carbs low.

Estimated macros (per serving): 430 calories, 42g protein, 10g net carbs, 24g fat

Ingredients

1 lb chicken breast, sliced
1 tbsp avocado oil
4 cups zucchini noodles (or 12 oz shirataki noodles)
2 tbsp peanut butter
2 tbsp lime juice
1 tbsp fish sauce
1 1/2 tbsp gluten-free tamari
1 clove garlic, minced
1 tsp monk fruit sweetener (optional)
2 tbsp chopped peanuts

Directions

Whisk peanut butter, lime, fish sauce, tamari, garlic, sweetener.
Cook chicken in oil 6 to 7 minutes.
Add noodles, cook 1 to 2 minutes.
Pour in sauce, toss to coat.
Top with peanuts; don’t overcook zucchini noodles or they get soft fast.

Crispy Chicken, Bacon and Pesto Gnocchi Skillet

A skillet dinner that feels like a treat. Use gluten-free gnocchi, keep the portion small, and add spinach so the bowl stays balanced.

Estimated macros (per serving): 560 calories, 45g protein, 24g net carbs, 33g fat

Ingredients

1 lb chicken breast, cubed
4 slices bacon, chopped
8 oz gluten-free gnocchi
3 tbsp pesto (check for added sugar)
3 cups baby spinach
2 tbsp grated Parmesan
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Cook bacon until crisp, remove and leave a little fat in the pan.
Cook chicken in the same skillet until done, 6 to 7 minutes.
Add gnocchi and a splash of water, cover 3 to 4 minutes.
Stir in pesto, spinach, and bacon.
Finish with Parmesan; using less gnocchi and more chicken keeps carbs lower.

Cast Iron Roast Chicken

A whole roast chicken is weeknight magic, because leftovers become salads, soups, and wraps. A dry brine gives you crisp skin and seasoned meat.

Estimated macros (per serving): 380 calories, 44g protein, 0g net carbs, 22g fat

Ingredients

1 whole chicken (4 to 5 lb)
1 1/2 tsp kosher salt (plus more to taste)
1 tsp black pepper
1 tsp garlic powder
1 tbsp olive oil
1 lemon, halved
4 garlic cloves, smashed
1 small onion, quartered

Directions

Optional: dry brine with salt in the fridge 8 to 24 hours.
Heat oven to 425°F, place chicken in a cast iron skillet.
Stuff lemon, garlic, onion in the cavity, rub skin with oil and spices.
Roast 50 to 70 minutes, until breast is 165°F and thigh is 175°F.
Rest 15 minutes; spoon pan drippings over sliced meat.

CrockPot White Chicken Chili

Creamy, comforting, and very hands-off. Skip beans or use a small amount, and thicken with blended cauliflower if you want a thicker chili without flour.

Estimated macros (per serving): 420 calories, 44g protein, 9g net carbs, 23g fat

Ingredients

2 lb chicken breast
4 cups chicken broth
2 cups riced cauliflower
4 oz canned green chiles
1 tsp cumin
1 tsp chili powder
1 tsp kosher salt
8 oz cream cheese
1/2 cup shredded Monterey Jack

Directions

Add chicken, broth, green chiles, spices to slow cooker.
Cook on Low 6 to 7 hours.
Shred chicken, stir in cream cheese until smooth.
Add cauliflower rice, cook 10 minutes more.
Top with Monterey Jack; keep beans optional to control carbs.

Crock Pot Salsa Chicken

This is the easiest meal prep chicken. Use salsa with no added sugar, then serve it a dozen ways without getting bored.

Estimated macros (per serving): 240 calories, 38g protein, 5g net carbs, 7g fat

Ingredients

2 lb chicken breast
1 1/2 cups salsa (check for added sugar)
1 tsp cumin
1 tsp chili powder
1/2 tsp kosher salt
1 tbsp lime juice (optional)

Directions

Add chicken, salsa, and spices to slow cooker.
Cook on Low 6 hours (or High 3 hours).
Shred chicken, stir back into sauce.
Add lime juice if using.
Serve in lettuce wraps, cauliflower rice bowls, or on top of salads.

Crock Pot Chicken and Wild Rice Soup

Wild rice adds texture, but it can add up fast. Keep the portion small and add extra chicken, or swap in cauliflower rice at the end.

Estimated macros (per serving): 390 calories, 36g protein, 18g net carbs, 16g fat

Ingredients

2 lb chicken thighs (boneless)
6 cups chicken broth
1 cup sliced carrots
1 cup sliced celery
1/2 cup cooked wild rice
1/2 cup heavy cream
1 tsp kosher salt
1 tsp thyme

Directions

Add chicken, broth, carrots, celery, salt, thyme to slow cooker.
Cook on Low 6 to 7 hours.
Shred chicken, return to pot.
Stir in wild rice and cream, heat 10 minutes.
For lower carbs, skip wild rice and stir in cauliflower rice right before serving.

Easy Crock Pot Chicken Tortilla Soup

This one tastes like it simmered all day, because it did. Skip tortilla strips, or use baked cheese crisps, and check canned goods for added sugar and gluten.

Estimated macros (per serving): 320 calories, 38g protein, 9g net carbs, 12g fat

Ingredients

2 lb chicken breast
14.5 oz diced tomatoes (check label)
4 cups chicken broth (check label)
4 oz canned green chiles
1 tbsp chili powder
1 tsp cumin
1 tsp kosher salt
1/2 cup shredded cheddar
1 avocado, diced (optional)

Directions

Add chicken, tomatoes, broth, green chiles, spices to slow cooker.
Cook on Low 6 hours.
Shred chicken, stir back in.
Serve with cheddar and avocado.
Replace tortilla strips with cheese crisps to keep it low-carb.

Crock Pot Buffalo Chicken Dip

This is the party dip that doubles as meal prep. Keep ranch seasoning gluten-free, then scoop with celery and bell pepper instead of chips.

Estimated macros (per serving): 380 calories, 35g protein, 4g net carbs, 25g fat

Ingredients

2 cups cooked shredded chicken
8 oz cream cheese
1/2 cup hot sauce
1/2 cup shredded cheddar
1/4 cup sour cream
1 tbsp ranch seasoning (gluten-free)
2 tbsp chopped green onion (optional)

Directions

Add all ingredients to a slow cooker.
Cook on Low 2 hours, stirring occasionally.
Stir until smooth and creamy.
Top with green onion if using.
Serve with celery sticks and bell pepper strips.

Air Fryer Wings

Crisp wings, no breading, no fuss. Start with salt and pepper, then toss in sauces like buffalo or garlic Parmesan (keep sauces sugar-free).

Estimated macros (per serving): 430 calories, 35g protein, 0g net carbs, 32g fat

Ingredients

2 lb chicken wings, patted dry
1 tsp kosher salt
1 tsp black pepper
1 tsp baking powder (optional for extra crisp)
1/4 cup hot sauce (for buffalo)
2 tbsp melted butter (for buffalo)

Directions

Toss wings with salt, pepper, and baking powder if using.
Air fry at 400°F for 20 to 24 minutes, flipping halfway.
For buffalo, mix hot sauce and butter.
Toss wings in sauce right before serving.
For garlic Parmesan, toss with butter, garlic powder, and Parmesan (check labels).

Thai Sticky Chicken Fingers

These have that sweet-salty “sticky” feel without sugar. Almond flour makes a crisp coating, and tamari, lime, and ginger make the sauce pop.

Estimated macros (per serving): 410 calories, 42g protein, 7g net carbs, 23g fat

Ingredients

1 1/2 lb chicken tenders
1/2 cup almond flour
1 tsp kosher salt
1/2 tsp black pepper
1 egg, beaten
3 tbsp gluten-free tamari
2 tbsp lime juice
1 tsp grated ginger
1 clove garlic, minced
1 tsp monk fruit sweetener

Directions

Dip tenders in egg, then coat with almond flour, salt, pepper.
Bake at 425°F for 15 to 18 minutes (or air fry at 400°F for 10 to 12).
Simmer tamari, lime, ginger, garlic, sweetener 2 minutes.
Toss cooked tenders in sauce.
Serve with cucumber salad or shredded cabbage.

Smoked Chicken Wings

Smoked wings taste like a backyard weekend, even on a Tuesday. Use a dry rub with no sugar, then finish hot if you want extra crisp skin.

Estimated macros (per serving): 440 calories, 36g protein, 1g net carbs, 32g fat

Ingredients

2 lb chicken wings
1 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp onion powder

Directions

Preheat smoker to 225°F.
Toss wings with seasonings.
Smoke 1 1/2 to 2 hours, until 165°F.
For crispier skin, finish at 425°F in the oven for 10 minutes (or air fry 5 minutes).
Toss with a sugar-free buffalo sauce if you like.

Simple Grilled Chicken Thighs

Chicken thighs forgive overcooking, which makes them perfect for the grill. A quick marinade adds flavor fast, and managing flare-ups keeps them from tasting burnt.

Estimated macros (per serving): 390 calories, 35g protein, 2g net carbs, 27g fat

Ingredients

2 lb boneless chicken thighs
2 tbsp olive oil
2 tbsp lemon juice
2 tbsp gluten-free tamari
2 cloves garlic, minced
1 tsp dried oregano
1/2 tsp black pepper

Directions

Marinate thighs 15 to 30 minutes.
Grill over medium heat 5 to 7 minutes per side (165°F).
Move thighs to indirect heat if flare-ups start.
Rest 5 minutes before slicing.
Serve with cucumber salad and a squeeze of lemon.

Chicken Fajitas Recipe

Sizzling chicken, peppers, and onions makes dinner feel fun without extra work. Use a sugar-free fajita seasoning, then serve in lettuce wraps or gluten-free low-carb tortillas.

Estimated macros (per serving): 360 calories, 42g protein, 9g net carbs, 16g fat

Ingredients

1 1/2 lb chicken breast, sliced
2 tbsp olive oil
2 bell peppers, sliced
1 large onion, sliced
2 tsp chili powder
1 tsp cumin
1 tsp paprika
1 tsp kosher salt
1 lime, cut into wedges

Directions

Toss chicken with 1 tbsp oil and spices.
Sauté peppers and onion in remaining oil, 6 minutes.
Add chicken, cook 6 to 8 minutes until 165°F.
Squeeze lime over everything.
Serve in lettuce wraps or gluten-free low-carb tortillas, add guacamole if you want.

Beef recipes that feel like comfort food without the carb crash

Beef does comfort food better than almost anything, rich sauces, cozy soups, and cheesy skillets. The trick is keeping the starchy sides from sneaking back in. In this section, you’ll get beef dinners that stay high-protein, low-carb, sugar-free, and gluten-free, without tasting like “diet food”.

You’ll see the same pattern again and again: build flavor with browning, spices, tomatoes, broth, and cheese, then swap the usual carb base (pasta, rice, potatoes, buns) for cabbage, zucchini noodles, spaghetti squash, cauliflower rice, turnips, or lettuce wraps. The result still feels like a warm blanket, just without the sleepy crash afterward.

Beef Enchilada Recipe

Comfort-food enchiladas, just built smarter. Use gluten-free low-carb tortillas or soft cabbage leaves, then pour on a bold homemade enchilada sauce with no sugar.

Estimated macros (per serving): 520 calories, 40g protein, 10g net carbs, 34g fat

Ingredients

1 lb ground beef
1 tbsp avocado oil
1 tsp kosher salt
2 tsp chili powder
1 tsp cumin
8 gluten-free low-carb tortillas (or 8 cabbage leaves, blanched)
2 cups shredded cheddar
8 oz tomato sauce (no added sugar)
2 tbsp tomato paste (no added sugar)
1 1/2 cups beef broth
1 tsp garlic powder

Directions

Heat oven to 400°F, grease a 9×13-inch dish.
Brown beef in oil, season with salt, chili powder, and cumin.
Simmer sauce: tomato sauce, paste, broth, garlic powder, 6 minutes.
Fill tortillas (or cabbage) with beef and a little cheese, roll, place seam-side down.
Pour sauce over, top with remaining cheese, bake 15 to 20 minutes.

Short Rib Ragu Made in the Oven

This is slow Sunday flavor, even if it’s Tuesday. Oven-braised short ribs turn into a silky ragu without flour or sugar, then you spoon it over zucchini noodles or roasted spaghetti squash.

Estimated macros (per serving): 560 calories, 42g protein, 9g net carbs, 38g fat

Ingredients

2 1/2 lb bone-in beef short ribs
1 1/2 tsp kosher salt
1 tbsp olive oil
1 cup diced onion
2 carrots, diced
3 cloves garlic, minced
28 oz crushed tomatoes (no added sugar)
1 cup beef broth (gluten-free)
1 tsp dried oregano
1/2 tsp black pepper

Directions

Heat oven to 325°F, salt short ribs.
Sear in oil in a Dutch oven, 3 minutes per side, remove.
Sauté onion and carrots 5 minutes, add garlic 30 seconds.
Add tomatoes, broth, oregano, pepper, return ribs, cover.
Bake 2 1/2 to 3 hours, shred meat, simmer 10 minutes, serve over zucchini noodles or squash.

Hamburger Soup

This is the kind of soup that makes the kitchen smell like home. You get hearty hamburger soup vibes, but cauliflower replaces potatoes so it stays low-carb.

Estimated macros (per serving): 360 calories, 28g protein, 10g net carbs, 22g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
1 tbsp olive oil (if needed)
1 cup diced onion
2 cloves garlic, minced
4 cups beef broth (gluten-free)
14.5 oz diced tomatoes (no added sugar)
2 cups cauliflower florets
1 1/2 cups mixed vegetables (frozen or fresh)
1 tsp Italian seasoning
1/2 tsp black pepper

Directions

Brown beef in a soup pot, salt it while it cooks, drain if needed.
Add onion, cook 4 minutes, add garlic 30 seconds.
Stir in broth and diced tomatoes, bring to a simmer.
Add cauliflower, mixed vegetables, Italian seasoning, pepper.
Simmer 12 to 15 minutes until tender, taste and re-salt.

Steak Salad with Maple Balsamic Vinaigrette

When you want something fresh but still satisfying, steak salad hits the mark. A strong balsamic and Dijon make the dressing taste “restaurant-level”, with a sugar-free maple-style sweetener (or none).

Estimated macros (per serving): 520 calories, 45g protein, 8g net carbs, 34g fat

Ingredients

1 lb flank steak (or sirloin)
1 1/2 tsp kosher salt
1 tbsp olive oil
6 cups chopped romaine
2 cups baby arugula (optional)
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/3 cup crumbled feta (optional)
3 tbsp balsamic vinegar
1 tsp Dijon mustard
5 tbsp olive oil (for dressing)
1/2 tsp maple-style sugar-free sweetener (optional)

Directions

Salt steak, sear in a hot skillet with 1 tbsp oil, cook to desired doneness, rest 8 minutes.
Whisk balsamic, Dijon, 5 tbsp olive oil, and sweetener (if using).
Build salad with romaine, arugula, tomatoes, cucumber.
Slice steak against the grain, add to salad.
Drizzle dressing, finish with feta if you like.

How to Cook Ground Beef (Restaurant-Style)

Great ground beef tastes browned and savory, not gray and watery. The “restaurant” difference is simple: high heat, the right salt timing, and leaving it alone long enough to crust.

Estimated macros (per 4 oz cooked, 90% lean): 200 calories, 23g protein, 0g net carbs, 11g fat

Ingredients

1 lb ground beef (85 to 90% lean)
1 tsp kosher salt (start with 3/4 tsp, add more to taste)
1/2 tsp black pepper
1/2 tsp garlic powder (optional)
1 tbsp avocado oil (only if beef is very lean)

Directions

Preheat a large skillet over medium-high heat for 2 minutes.
Add beef and press into one flat layer, don’t salt yet, cook 3 minutes untouched.
Flip in big chunks, then season with salt and pepper, keep browning.
Break into smaller crumbles, cook 2 to 4 minutes until deeply browned.
Drain excess fat if needed, then add garlic powder or other seasonings off heat.

Beef and Broccoli Recipe

This is the takeout fix that still feels clean. Tamari, garlic, and ginger give you that savory snap, and a tiny cornstarch slurry makes a glossy sauce. Serve it over cauliflower rice.

Estimated macros (per serving): 410 calories, 38g protein, 11g net carbs, 22g fat

Ingredients

1 1/4 lb flank steak, sliced thin
1 tbsp avocado oil
5 cups broccoli florets
1/3 cup gluten-free tamari
2 tbsp rice vinegar
2 cloves garlic, minced
1 tsp grated ginger
1 tsp sesame oil (optional)
1 tsp cornstarch
2 tbsp water

Directions

Whisk tamari, vinegar, garlic, ginger, sesame oil.
Sear steak in hot oil 2 to 3 minutes, remove.
Add broccoli plus 1/4 cup water, cover 3 minutes to steam.
Return steak, pour in sauce, simmer 1 minute.
Stir in cornstarch slurry, cook 30 seconds, serve over cauliflower rice.

Cheesy Taco Soup

This is thick, creamy, and hits like nachos in a bowl. Skip beans (or use a small amount) and use cauliflower rice to keep it hearty without pushing carbs.

Estimated macros (per serving): 520 calories, 38g protein, 9g net carbs, 36g fat

Ingredients

1 lb ground beef
1 tbsp avocado oil (optional)
1 tbsp gluten-free, sugar-free taco seasoning
4 cups beef broth (gluten-free)
14.5 oz diced tomatoes (no added sugar)
4 oz canned green chiles
1 1/2 cups cauliflower rice
8 oz cream cheese
1 1/2 cups shredded cheddar
1/2 tsp kosher salt (to taste)

Directions

Brown beef, drain excess fat.
Stir in taco seasoning, cook 30 seconds.
Add broth, tomatoes, and green chiles, simmer 8 minutes.
Stir in cauliflower rice, simmer 3 minutes.
Lower heat, melt in cream cheese, then add cheddar, taste and salt.

Stove Top Beef Stew

Classic beef stew, just without the potato crash. Turnips or radishes hold up in the pot, and you thicken the stew by simmering and mashing some vegetables, no flour needed.

Estimated macros (per serving): 460 calories, 40g protein, 12g net carbs, 26g fat

Ingredients

2 lb beef chuck, cut into 1-inch pieces
1 1/2 tsp kosher salt
2 tbsp olive oil
1 cup diced onion
2 cloves garlic, minced
4 cups beef broth (gluten-free)
2 tbsp tomato paste (no added sugar)
2 cups chopped turnips (or halved radishes)
2 cups sliced carrots
1 tsp dried thyme
1/2 tsp black pepper

Directions

Salt beef, sear in oil in a pot, work in batches.
Add onion, cook 4 minutes, add garlic 30 seconds.
Stir in broth and tomato paste, scrape browned bits.
Add turnips, carrots, thyme, pepper, simmer covered 60 to 75 minutes.
Mash a cup of veggies into the broth, simmer 5 minutes to thicken.

Gluten Free Lasagna

Lasagna is comfort food with a capital C. Keep it gluten-free with GF noodles, or go lower-carb with zucchini “noodles”. Either way, use a meat sauce with no added sugar.

Estimated macros (per serving): 540 calories, 45g protein, 14g net carbs, 34g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
24 oz marinara sauce (no added sugar, gluten-free)
1 tsp Italian seasoning
12 gluten-free lasagna noodles (or 3 large zucchini, sliced thin)
15 oz ricotta
2 cups shredded mozzarella
1/2 cup grated Parmesan
1 egg

Directions

Heat oven to 375°F.
Brown beef, salt it, stir in marinara and Italian seasoning.
Mix ricotta, egg, Parmesan.
Layer sauce, noodles (or zucchini), ricotta mix, mozzarella, repeat.
Bake 35 to 45 minutes, rest 15 minutes before slicing (zucchini needs a longer rest).

Beef and Veggie Enchilada Skillet

All the enchilada flavor, none of the rolling. This one-pan skillet is loaded with beef, peppers, zucchini, enchilada sauce, and cheese. Add shredded lettuce on top for crunch.

Estimated macros (per serving): 510 calories, 39g protein, 12g net carbs, 34g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
1 tbsp avocado oil (optional)
1 bell pepper, diced
2 cups zucchini, diced
1 1/2 cups enchilada sauce (homemade, no sugar)
1 1/2 cups shredded Mexican blend cheese
1 tsp cumin
1 tsp chili powder
2 cups shredded lettuce (for serving)

Directions

Brown beef in a large skillet, season with salt, cumin, chili powder.
Add pepper and zucchini, cook 5 minutes.
Pour in enchilada sauce, simmer 3 minutes.
Sprinkle cheese over top, cover 2 to 3 minutes to melt.
Serve with shredded lettuce and a spoon of sour cream if you want.

How to Cook Burgers in the Oven

Oven burgers are weeknight reliable, and you don’t have to babysit a pan. Bake on a rack so heat circulates, then broil at the end if you want more crust. Serve lettuce-wrapped.

Estimated macros (per 1/4 lb patty, 80 to 85% lean): 290 calories, 21g protein, 0g net carbs, 22g fat

Ingredients

1 1/2 lb ground beef (80 to 85% lean)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
4 slices cheddar (optional)
Lettuce leaves, tomato, pickles (for serving)

Directions

Heat oven to 425°F, set a rack over a foil-lined sheet pan.
Mix beef with salt, pepper, garlic powder, onion powder, form 6 patties.
Bake 12 to 15 minutes, until 160°F inside.
Optional: broil 1 to 2 minutes for more browning.
Rest 5 minutes, serve in lettuce wraps with toppings.

Sizzling Steak Fajitas

Fajitas feel like a treat because they’re loud and hot and smoky. Make them on a sheet pan or skillet with a simple seasoning, then serve without tortillas (think lettuce cups, bowls, or fajita salad).

Estimated macros (per serving): 460 calories, 42g protein, 10g net carbs, 26g fat

Ingredients

1 1/2 lb flank steak, sliced thin
2 tbsp olive oil
2 bell peppers, sliced
1 large onion, sliced
1 1/2 tsp kosher salt
2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
1 lime, cut into wedges

Directions

Toss steak with 1 tbsp oil and seasonings.
Cook peppers and onion in remaining oil, 6 minutes (skillet) or roast at 450°F for 12 minutes.
Add steak, cook 3 to 5 minutes until done.
Squeeze lime over everything.
Serve in lettuce cups, over cauliflower rice, or over chopped romaine with salsa.

Big Mac Salad

This scratches the fast-food itch, but it eats like a real meal. You get seasoned beef, crisp lettuce, cheddar, pickles, and a sugar-free “special sauce” that’s tangy and salty.

Estimated macros (per serving): 520 calories, 35g protein, 8g net carbs, 38g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
1/2 tsp black pepper
8 cups chopped iceberg or romaine
1 cup shredded cheddar
1/2 cup diced pickles
1/3 cup mayo
1 tbsp yellow mustard
2 tbsp chopped pickles (for relish-style sauce)
1/2 tsp paprika
1 tbsp sugar-free ketchup (optional)

Directions

Brown beef, season with salt and pepper, drain if needed.
Stir mayo, mustard, chopped pickles, paprika, and ketchup (if using).
Add lettuce to bowls, top with beef.
Add cheddar and diced pickles.
Drizzle sauce over and toss lightly.

Mini Taco Meatloaf

These bake faster than a full meatloaf and portion perfectly for meal prep. Almond flour binds without breadcrumbs, and salsa plus cheese on top makes them feel extra cozy.

Estimated macros (per serving, 2 minis): 480 calories, 42g protein, 7g net carbs, 32g fat

Ingredients

1 1/2 lb ground beef
1/3 cup almond flour
2 eggs
2 tbsp gluten-free, sugar-free taco seasoning
1/2 tsp kosher salt
1/2 cup salsa (no added sugar)
1 cup shredded cheddar

Directions

Heat oven to 400°F, grease a muffin tin.
Mix beef, almond flour, eggs, taco seasoning, salt.
Divide into 10 muffin cups, press gently.
Bake 18 minutes, spoon salsa on each, top with cheddar.
Bake 5 minutes more, rest 5 minutes before serving.

Cheeseburger Quesadillas

This is comfort food you can hold in your hands. Use gluten-free low-carb tortillas, then tuck in pickles and mustard so it actually tastes like a cheeseburger.

Estimated macros (per quesadilla): 560 calories, 40g protein, 12g net carbs, 38g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
4 gluten-free low-carb tortillas
2 cups shredded cheddar
1/2 cup chopped dill pickles
2 tsp yellow mustard
2 tbsp mayo
1 tbsp sugar-free ketchup (optional)
1/2 tsp paprika

Directions

Brown beef, salt it, drain excess fat.
Stir mayo, mustard, ketchup (if using), paprika for a quick burger sauce.
Fill tortillas with beef, cheddar, pickles, and a drizzle of mustard.
Fold and cook in a dry skillet 2 to 3 minutes per side.
Serve with the burger sauce for dipping.

Stuffed Italian Meatball Mini Meatloaves

Think meatballs, but bigger and stuffed with mozzarella. They’re juicy, cheesy, and great for reheating. Use marinara with no added sugar to keep the flavor bold and the carbs down.

Estimated macros (per serving, 2 minis): 520 calories, 45g protein, 8g net carbs, 34g fat

Ingredients

1 1/2 lb ground beef
1/3 cup almond flour
1/2 cup grated Parmesan
2 eggs
1 1/2 tsp Italian seasoning
1 tsp kosher salt
10 mozzarella cubes (about 1/2-inch)
1 cup marinara (no added sugar, gluten-free)

Directions

Heat oven to 400°F, grease a muffin tin.
Mix beef, almond flour, Parmesan, eggs, seasoning, salt.
Press half the mixture into 10 cups, add a mozzarella cube, top with remaining mixture.
Bake 20 minutes.
Warm marinara and spoon over before serving.

Italian Rice Ball Skillet

You get the “crispy rice ball” feel using cauliflower rice, plus beef or Italian sausage, marinara, and mozzarella. Crisp it in the skillet so the edges brown, that’s where the comfort lives.

Estimated macros (per serving): 540 calories, 38g protein, 11g net carbs, 38g fat

Ingredients

1 lb ground beef (or Italian sausage)
1 tbsp olive oil
4 cups cauliflower rice
1 tsp kosher salt
1 tsp Italian seasoning
1 1/2 cups marinara (no added sugar)
1 1/2 cups shredded mozzarella
1/4 cup grated Parmesan

Directions

Brown beef in a large skillet, drain if needed.
Add oil and cauliflower rice, salt, Italian seasoning, cook 6 minutes.
Press mixture into an even layer, cook 4 minutes to crisp.
Spoon marinara over top, sprinkle mozzarella and Parmesan.
Cover 3 minutes to melt, then scoop and serve.

Pan-Roasted Steak with Caramelized Onions and Goat Cheese

This one feels like a steakhouse plate at home. Onions add carbs, so keep the portion modest, and let goat cheese do the creamy work. An arugula salad on the side keeps the meal light.

Estimated macros (per serving): 610 calories, 48g protein, 10g net carbs, 40g fat

Ingredients

2 ribeyes or sirloins (about 10 oz each)
1 1/2 tsp kosher salt
1 tbsp olive oil
1 large onion, thin-sliced
2 tbsp butter
2 oz goat cheese
2 cups arugula (for serving)
1 tbsp lemon juice (for arugula)
1/4 tsp black pepper

Directions

Salt steaks, rest 15 minutes at room temp.
Cook onion in butter on medium-low, stir often, 15 to 20 minutes.
Sear steaks in hot oil, 3 to 5 minutes per side, rest 8 minutes.
Top steaks with caramelized onions and goat cheese.
Toss arugula with lemon juice, a pinch of salt, serve alongside.

Taco Chili

This is chili for people who want bold flavor, not a heavy nap afterward. Skip beans or use a small amount, then pile on toppings like cheese and sour cream.

Estimated macros (per serving): 420 calories, 35g protein, 11g net carbs, 26g fat

Ingredients

1 1/2 lb ground beef
1 tsp kosher salt
1 bell pepper, diced
1 cup diced onion
3 cloves garlic, minced
14.5 oz diced tomatoes (no added sugar)
8 oz tomato sauce (no added sugar)
2 cups beef broth (gluten-free)
2 tbsp chili powder
1 tsp cumin
1/2 tsp smoked paprika

Directions

Brown beef in a pot, season with salt, drain excess fat.
Add pepper and onion, cook 6 minutes, add garlic 30 seconds.
Stir in tomatoes, tomato sauce, broth, spices.
Simmer 20 to 25 minutes, stirring occasionally.
Serve with cheddar, sour cream, jalapeño, and diced avocado.

Mini Philly Cheesesteak Meatloaves

All the Philly flavor, none of the roll. These mini meatloaves bake fast, and the peppers, onions, and provolone make them feel like comfort food, not meal prep.

Estimated macros (per serving, 2 minis): 510 calories, 43g protein, 9g net carbs, 34g fat

Ingredients

1 1/2 lb ground beef
1/3 cup almond flour
2 eggs
1 cup diced green bell pepper
1/2 cup diced onion
1 tsp kosher salt
1/2 tsp black pepper
6 slices provolone
1 cup sautéed mushrooms (optional)

Directions

Heat oven to 400°F, grease a muffin tin.
Mix beef, almond flour, eggs, pepper, onion, salt, pepper.
Divide into 10 muffin cups, press gently.
Bake 18 to 20 minutes, top each with provolone.
Broil 1 minute to melt, serve with mushrooms if using.

Gluten Free Meatballs

These meatballs stay tender with Parmesan and almond flour instead of breadcrumbs. Bake them for ease, or pan-sear for extra crust. A quick marinara with no added sugar keeps it classic.

Estimated macros (per serving, 5 meatballs): 470 calories, 40g protein, 7g net carbs, 30g fat

Ingredients

1 1/2 lb ground beef
1/2 cup grated Parmesan
1/3 cup almond flour
2 eggs
1 1/2 tsp kosher salt
1 tsp Italian seasoning
2 cloves garlic, minced
2 cups crushed tomatoes (no added sugar)
1 tbsp olive oil
1/2 tsp garlic powder (for sauce)

Directions

Heat oven to 425°F, line a baking sheet.
Mix beef, Parmesan, almond flour, eggs, salt, seasoning, garlic.
Roll into 20 meatballs, bake 14 to 16 minutes (160°F).
Simmer crushed tomatoes with olive oil and garlic powder 8 minutes, salt to taste.
Toss meatballs in sauce, serve over zucchini noodles.

Vegetable Beef and Rice Soup

This one is a bowl-of-cozy classic, just with cauliflower rice added at the end so it stays tender, not mushy. It’s a great way to use up mixed vegetables while keeping carbs in check.

Estimated macros (per serving): 330 calories, 28g protein, 12g net carbs, 18g fat

Ingredients

1 lb ground beef
1 tsp kosher salt
1 cup diced onion
2 cloves garlic, minced
6 cups beef broth (gluten-free)
14.5 oz diced tomatoes (no added sugar)
2 cups mixed vegetables
1 tsp Italian seasoning
2 cups cauliflower rice
1/2 tsp black pepper

Directions

Brown beef in a pot, salt it, drain if needed.
Add onion, cook 4 minutes, add garlic 30 seconds.
Add broth, tomatoes, mixed vegetables, seasoning, pepper.
Simmer 12 to 15 minutes until vegetables are tender.
Turn off heat, stir in cauliflower rice, cover 3 minutes, then serve.

Perfect Grilled Steak

Great grilled steak isn’t complicated, but timing matters. Salt at the right time, use two heat zones, and don’t skip the rest. It’s like letting a good story land before you interrupt it.

Estimated macros (per 6 oz cooked sirloin): 410 calories, 46g protein, 0g net carbs, 24g fat

Ingredients

2 steaks (sirloin, ribeye, or strip, 1 to 1 1/2-inch thick)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tbsp olive oil (optional)

Directions

Salt steaks 45 to 60 minutes ahead (or right before grilling if short on time).
Heat grill with a hot side and a medium side.
Sear on hot side 2 to 3 minutes per side, then move to medium side.
Cook to temp: 125°F rare, 135°F medium-rare, 145°F medium.
Rest 8 to 10 minutes, slice against the grain.

Mushroom Swiss Pan Burgers

A pan burger with sautéed mushrooms and Swiss tastes like a diner meal at home. Serve it lettuce-wrapped, and spoon the mushrooms on like gravy.

Estimated macros (per burger): 560 calories, 38g protein, 6g net carbs, 42g fat

Ingredients

1 1/2 lb ground beef (80 to 85% lean)
1 1/2 tsp kosher salt
1 tsp black pepper
8 oz mushrooms, sliced
1 tbsp butter
4 slices Swiss cheese
Lettuce leaves (for wrapping)

Directions

Form 4 patties, season both sides with salt and pepper.
Sauté mushrooms in butter 6 to 8 minutes, set aside.
Pan-sear patties over medium-high heat 3 to 5 minutes per side (160°F).
Top with Swiss, cover 1 minute to melt.
Serve in lettuce wraps with mushrooms piled on top.

Crock Pot Balsamic Beef Sandwiches

These taste sweet and tangy without sugar, thanks to balsamic and slow cooking. Serve the shredded beef as lettuce wraps, or spoon it over cauliflower mash. Check that Worcestershire is gluten-free.

Estimated macros (per serving): 390 calories, 42g protein, 6g net carbs, 20g fat

Ingredients

2 1/2 lb chuck roast
1 1/2 tsp kosher salt
1 cup beef broth (gluten-free)
1/3 cup balsamic vinegar
2 tbsp gluten-free Worcestershire
4 cloves garlic, minced
1 tsp onion powder
1/2 tsp black pepper

Directions

Add broth, balsamic, Worcestershire, garlic, onion powder, pepper to slow cooker.
Salt roast, add to slow cooker.
Cook on Low 8 hours (or High 4 to 5 hours).
Shred beef, stir back into juices.
Serve as lettuce wraps or over cauliflower mash with extra sauce.

Crock Pot Shredded Beef Enchiladas

These are messy in the best way. Slow-cooked beef turns fork-tender, then you roll it in low-carb tortillas or cabbage leaves and bake with a sugar-free red sauce.

Estimated macros (per serving): 540 calories, 45g protein, 11g net carbs, 34g fat

Ingredients

2 1/2 lb chuck roast
1 1/2 tsp kosher salt
1 tsp cumin
1 tsp chili powder
1 cup beef broth (gluten-free)
8 gluten-free low-carb tortillas (or 8 cabbage leaves)
2 cups shredded cheddar
2 cups enchilada sauce (no sugar)

Directions

Add roast, salt, cumin, chili powder, broth to slow cooker.
Cook on Low 8 hours, shred beef.
Heat oven to 400°F, spread 1/2 cup sauce in a baking dish.
Fill tortillas (or cabbage) with beef and cheese, roll, place in dish.
Top with remaining sauce and cheese, bake 15 to 20 minutes.

Dijon-Brown Sugar Marinated Steak

You still get that classic sweet-savory steakhouse marinade, just without real brown sugar. Use a small amount of brown-style monk fruit sweetener, then grill or pan-sear.

Estimated macros (per serving): 430 calories, 44g protein, 2g net carbs, 26g fat

Ingredients

1 1/2 lb flank steak (or sirloin)
2 tbsp Dijon mustard
2 tbsp olive oil
2 tbsp gluten-free tamari
1 tbsp apple cider vinegar
2 cloves garlic, minced
1 tsp brown-style monk fruit sweetener
1 tsp kosher salt
1/2 tsp black pepper

Directions

Whisk Dijon, olive oil, tamari, vinegar, garlic, sweetener, salt, pepper.
Marinate steak 30 minutes (or up to 8 hours in the fridge).
Grill over medium-high heat 4 to 6 minutes per side, or pan-sear.
Rest 8 minutes.
Slice against the grain, serve with a simple salad or roasted broccoli.

Crock Pot Italian Beef Sandwiches

Pepperoncini makes this taste bold without needing sugar. Keep it low-carb with lettuce wraps, or use gluten-free rolls if you’re not going super low-carb.

Estimated macros (per serving): 380 calories, 44g protein, 4g net carbs, 18g fat

Ingredients

3 lb chuck roast
1 1/2 tsp kosher salt
1 tsp Italian seasoning
1 tsp garlic powder
2 cups beef broth (gluten-free)
1 cup pepperoncini plus 2 tbsp brine
1 tbsp gluten-free Worcestershire (optional)

Directions

Add broth, pepperoncini, brine, and Worcestershire (if using) to slow cooker.
Season roast with salt, Italian seasoning, garlic powder, add to cooker.
Cook on Low 8 hours.
Shred beef, stir into juices.
Serve in lettuce wraps, top with giardiniera if you like (check label for sugar).

Honey-Balsamic BBQ Meatballs

Sweet, sticky BBQ sauce is doable without honey. Use a sugar-free honey-style sweetener, or a small amount of unsweetened applesauce (it adds carbs, so keep it minimal).

Estimated macros (per serving, 5 meatballs): 480 calories, 36g protein, 10g net carbs, 32g fat

Ingredients

1 1/2 lb ground beef
1/3 cup almond flour
2 eggs
1 tsp kosher salt
1 tsp garlic powder
1/2 cup sugar-free ketchup
3 tbsp balsamic vinegar
1 tbsp gluten-free Worcestershire
1 tsp sugar-free honey-style sweetener (or 2 tbsp unsweetened applesauce)

Directions

Heat oven to 425°F, line a baking sheet.
Mix beef, almond flour, eggs, salt, garlic powder, form 20 meatballs.
Bake 14 to 16 minutes.
Simmer ketchup, balsamic, Worcestershire, and sweetener 4 minutes to thicken.
Toss meatballs in sauce, return to oven 3 minutes to set.

Copycat PF Chang’s Mongolian Beef

You get that glossy, garlicky sauce, but without the sugar hit. Keep sweetener minimal, and use a small cornstarch slurry for the right texture. Cauliflower rice makes it a full meal.

Estimated macros (per serving): 460 calories, 35g protein, 12g net carbs, 28g fat

Ingredients

1 1/4 lb flank steak, sliced thin
1 tbsp avocado oil
1/4 cup gluten-free tamari
1/4 cup water
3 cloves garlic, minced
1 tsp grated ginger
1 1/2 tsp monk fruit sweetener
1 tsp cornstarch
2 tbsp water (for slurry)
3 green onions, sliced

Directions

Sear steak in hot oil 2 to 3 minutes, remove.
Simmer tamari, 1/4 cup water, garlic, ginger, sweetener 2 minutes.
Return steak to pan.
Stir in cornstarch slurry, cook 30 to 60 seconds to thicken.
Top with green onions, serve over cauliflower rice.

Copycat Yoshinoya Beef Bowls

Thin-sliced beef and onions cook fast and taste deeply savory. A tiny amount of low-carb sweetener balances the sauce. Serve it over cauliflower rice and shower it with scallions.

Estimated macros (per serving): 420 calories, 36g protein, 9g net carbs, 24g fat

Ingredients

1 1/4 lb thin-sliced beef (shabu-shabu style or shaved steak)
1 large onion, thin-sliced
1 tbsp avocado oil
1/4 cup gluten-free tamari
3/4 cup beef broth (gluten-free)
1 tbsp rice vinegar
1 tsp monk fruit sweetener
2 green onions, sliced
4 cups cauliflower rice (for serving)

Directions

Sauté onion in oil 6 minutes until soft.
Add beef, cook 2 to 3 minutes until mostly browned.
Stir in tamari, broth, vinegar, sweetener, simmer 3 minutes.
Taste and adjust salt (tamari varies by brand).
Serve over cauliflower rice, top with green onions.

Pork, ham, and hearty leftovers that stay low-carb

Pork and ham are easy wins for high-protein, low-carb meals, especially when you plan for leftovers. Pork tenderloin stays lean and slices like steak, pulled pork turns into quick lettuce wraps, and ham makes fast pasta-style bowls and soups. The key is simple: keep sauces sugar-free, watch starch portions, and let salty, smoky flavor do the work.

Grilled Pork Tenderloin

Grilled pork tenderloin is lean, quick, and perfect for meal prep. A simple spice rub gives you big flavor without sugar, and a short rest keeps every slice juicy. Serve it with grilled asparagus for a clean, low-carb plate.

Estimated macros (per serving): 290 calories, 38g protein, 2g net carbs, 13g fat

Ingredients

1 1/2 lb pork tenderloin, trimmed
1 tbsp olive oil
1 tsp kosher salt
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp black pepper
1 tbsp lemon juice
1 lb asparagus, trimmed (side)
1 tbsp olive oil (side)
1/4 tsp kosher salt (side)

Directions

Heat grill to medium-high, clean and oil grates.
Rub pork with olive oil, salt, paprika, garlic powder, and pepper.
Grill 6 to 7 minutes per side, turning until browned (145°F).
Rest 8 to 10 minutes, then slice into medallions.
Toss asparagus with oil and salt, grill 3 to 5 minutes, turning once.

Creamy Ham Peas and Pasta

This creamy ham pasta keeps things lighter without tasting like a compromise. Use hearts of palm pasta for the lowest carbs, or choose a gluten-free high-protein pasta and keep the portion modest. Measure peas like a seasoning, not the base, then let Parmesan and black pepper carry the sauce.

Estimated macros (per serving, hearts of palm version): 390 calories, 32g protein, 10g net carbs, 24g fat

Ingredients

10 oz hearts of palm pasta, drained and rinsed (or 6 oz dry gluten-free pasta)
1 tbsp butter
2 cloves garlic, minced
1 1/2 cups diced ham (gluten-free, sugar-free)
1/2 cup frozen peas
3/4 cup heavy cream
1/2 cup grated Parmesan
1/4 tsp black pepper
1/4 tsp kosher salt (to taste)

Directions

Warm hearts of palm pasta in a skillet 2 minutes (or cook GF pasta).
Melt butter, cook garlic 30 seconds.
Add ham, cook 2 minutes to warm through.
Stir in peas and cream, simmer 3 minutes.
Turn off heat, stir in Parmesan, pepper, and salt, then serve thick and glossy.

Slow Cooker BBQ Pulled Pork

Pulled pork is the “cook once, eat all week” option. Choose a sugar-free BBQ sauce, then serve it in lettuce wraps or over crunchy slaw. The quick slaw dressing skips sugar and still tastes bright and tangy.

Estimated macros (per serving, without slaw): 420 calories, 45g protein, 6g net carbs, 22g fat

Ingredients

3 lb pork shoulder (boneless)
1 1/2 tsp kosher salt
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp black pepper
1/2 cup chicken broth (gluten-free)
3/4 cup sugar-free BBQ sauce (gluten-free)
6 cups coleslaw mix
3 tbsp mayo
1 1/2 tbsp apple cider vinegar
1 tsp Dijon mustard
1/4 tsp kosher salt (slaw)
Romaine or butter lettuce leaves (for serving)

Directions

Season pork with salt, paprika, garlic powder, and pepper.
Add broth to slow cooker, add pork, cook on Low 8 hours.
Shred pork, stir in BBQ sauce, heat 10 minutes.
Mix slaw, mayo, vinegar, mustard, and salt.
Serve pork in lettuce wraps, top with slaw, add extra sauce if you want.

Easy Ham and Bean Soup

Ham soup is comfort food that works for low-carb eating if you control the beans. Use the small-bean version when you want the classic feel, or swap beans for cauliflower and cabbage for a lower-carb bowl. Either way, a rich ham broth makes it taste like it simmered all day.

Estimated macros (per serving, low-bean version): 320 calories, 26g protein, 14g net carbs, 18g fat

Ingredients

1 tbsp olive oil
1 cup diced onion
2 carrots, sliced
2 celery stalks, sliced
3 cloves garlic, minced
6 cups chicken broth (gluten-free)
2 cups diced ham (gluten-free, sugar-free)
1 bay leaf
1 tsp dried thyme
3/4 cup canned white beans, rinsed (low-bean version)
2 cups cauliflower florets (low-carb swap)
2 cups shredded cabbage (low-carb swap)
1/2 tsp kosher salt (to taste)
1/4 tsp black pepper

Directions

Sauté onion, carrots, and celery in oil for 6 minutes.
Add garlic, cook 30 seconds.
Add broth, ham, bay leaf, and thyme, simmer 15 minutes.
Stir in beans for 5 minutes, or use cauliflower and cabbage for 10 minutes.
Taste, add salt and pepper, then serve hot (even better the next day).

Meal prep game plan: turn these recipes into a full week of high-protein eating

If you’ve got a stack of high-protein, low-carb recipes, the next step is making them work together. Think of meal prep like setting up a “mixing board”: a couple proteins, a lot of veggies, one solid sauce, and a salad base. Then you rotate flavors all week so it doesn’t feel like leftovers on repeat. Keep sauces on the side, add fresh herbs at the end, and finish with crunchy toppings so each meal tastes freshly made.

A simple Sunday prep routine (cook once, eat multiple ways)

You can knock out a full week of high-protein lunches and quick dinners in about 1 hour if you batch smart.

Here’s a simple schedule:

0 to 10 minutes: Heat oven to 425°F. Line two sheet pans. Start a pot for eggs (optional).
10 to 35 minutes: Cook 2 proteins at once. Example: bake chicken breasts on one rack, roast seasoned ground beef (spread thin on a sheet pan) on another, or simmer a pot of salsa chicken while the oven runs.
10 to 40 minutes: Roast 2 trays of veggies (broccoli, cauliflower, zucchini, peppers, onions). Toss with olive oil, salt, pepper.
35 to 50 minutes: Make 1 sauce (yogurt herb sauce, sugar-free ranch-style, or a simple olive oil, lemon, garlic dressing).
50 to 60 minutes: Prep a salad base (chopped romaine, cabbage slaw, cucumbers, tomatoes). Keep wet items separate.

Portioning tip: Pack 4 to 5 containers with 5 to 7 oz cooked protein plus 1 to 2 cups roasted veggies. Store sauce in small cups so nothing turns soggy.

Shopping strategy: buy proteins in family packs, grab two “fast roast” veggie mixes, and pick one sauce direction for the week (Mexican, Greek, or Asian-style).

Smart swaps that keep recipes family-friendly

You don’t need to cook separate meals. Build a base that works for you, then add carbs for everyone else.

Use this “bar” approach:

Your bowl: cauliflower rice, chopped romaine, cabbage slaw, or cauliflower mash.
Their add-ons: microwave rice, corn tortillas, gluten-free tortillas, or quinoa.

Example: taco beef becomes a low-carb taco salad for you, and tacos or burrito bowls for them. Salsa chicken becomes lettuce wraps for you, and rice bowls for them.

For dairy-free needs, swap without losing flavor:

Greek yogurt sauce: use coconut cream plus lime and salt.
Butter in pans: use olive oil or avocado oil.
Creamy soups: blend cauliflower into broth for body, then finish with olive oil.

Keep toppings separate, then finish right before eating with cilantro, green onions, toasted nuts, bacon bits, pickles, or shredded cabbage.

Food safety and storage basics for cooked meat and soups

Meal prep only helps if it stays safe, and still tastes good on day four.

Storage rules that are easy to follow:

Cooked meat: fridge 3 to 4 days, freezer 2 to 3 months for best quality.
Soups and stews: fridge 3 to 4 days, freezer 2 to 3 months.

Cool soups quickly so they don’t sit warm too long. Pour into shallow containers, leave the lid cracked until steam stops, then seal and refrigerate. Label containers with the date, it prevents mystery meals.

Reheating tips for better texture:

Roasted veggies: reheat in a hot skillet or air fryer to bring back edges.
Chicken and beef: splash in a spoon of broth, cover, warm gently.
Cauliflower rice: heat fast, then stop, overcooking makes it watery.

Quick high-protein, low-carb side ideas:

Big chopped salad with cucumbers and olives
Roasted broccoli or cauliflower
Cauliflower mash with garlic and olive oil

Enjoy!

These 70+ high-protein, low-carb, sugar-free, gluten-free recipes make it easier to eat well without feeling boxed in. You’ve got comfort food, quick skillets, big salads, soups, and slow cooker staples, all built around simple swaps like cauliflower rice, lettuce wraps, zucchini noodles, and clean sauces.

To keep it easy, start with just three recipes, then repeat proteins and change sauces and sides. Try one chicken recipe, one beef recipe, and one slow cooker recipe this week, then remix leftovers into bowls, salads, wraps, or soups. A batch of salsa chicken can become lettuce wraps one day, and a cauliflower rice bowl the next.

Keep your results steady by checking labels for hidden sugar and gluten, even on basics like broth, seasoning blends, marinara, BBQ sauce, tortillas, and deli meats. That one habit protects the whole plan.

If this list helps, save the post for your next meal prep day and share it with someone who wants more protein with fewer carbs. “Small changes, done often, add up.”