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25 Vegetarian Foods That Are High In Protein And Low In Carbs

When trying to lose weight, many people only focus on the workout. Though exercise will definitely have the ability to control your weight, but a balanced diet plays equally an important role. Most of the dieticians recommend a vegetarian diet plan when you consult them about weight loss. To get the perfect body shape that you desire, you need to consume a lot of protein and low carbohydrates. A vegetarian diet is a rich source of protein, minerals, vitamins and other nutrients. So, exceed the daily intake of vegetables, fruits, and other vegetarian foods and lose your extra weight amazingly. In our last post, we have discussed the Chinese foods, today we will discuss 25 foods that have the highest amounts of protein and low content of carbohydrates.

What can you learn from this article?

If you want to know about vegetarian diet, then continue to read this post. You will learn:

  • What is vegetarian diet?
  • Why is Vegetarian diet good for health?
  • How to get the best nutrition from vegetarian diets?
  • Is vegetarian diet suitable for those who want to lose weight?
  • Which vegetarian foods are high in protein and low in carbs?
  • Conclusion

Vegetarian Diet

What is a vegetarian diet?

The vegetarian diet typically consists of only foods from plants, such as vegetables, fruits, grains, legumes (dried beans and peas), seeds and nuts. However, some other vegetarian diets include eggs and dairy products etc.

Why is vegetarian diet good for health?

Being a vegetarian food lover, often you think whether a vegetarian diet is good for your health or not. Then, you don’t need to worry more. Here, I tell you why vegetarian food is good for your health. There are various research and studies that have been conducted to know the fact for many years. Fortunately, most of them support the vegetarian diets. A recent research reveals that vegetarian cuisines are totally safe and nutritious for everyone, from children to athletes and pregnant mothers.

Another research has also shown that when you limit the consumption of meat and add more vegetarian foods to your diet, it means that you are getting more Vitamin C & E, potassium, dietary fiber, magnesium, folic acid, vitamins C and E, unsaturated fat and potassium, while low content of cholesterol and less saturated fat.

Moreover, if you are eating less meat, it can reduce the risk of heart disease and even type 2 diabetes and some types of cancers as well. Whereas, vegetarian diets have the potent to lower blood pressure, lower cholesterol levels and tend to lose your weight. Therefore, vegetarian foods automatically help in reducing the risk of various chronic diseases, according to a new study.

But now the question is:

How to get the best nutrition from Vegetarian diet? vegetarian foods

Almost everyone loves vegetarian foods not only because of their divine tastes but for their health benefits. As vegetarian diets are rich in vitamins, minerals, and other nutrients, they are highly recommended by expert dieticians for the people of all ages including children, teenagers, adults, pregnant mothers and breastfeeding women.

However, to make your diet effective and healthful, you should properly plan it according to your nutritional needs. You must consider what you eat more or avoid. However, there are some types of vegetarian diets that you should know before making a plan of a vegetarian diet.

Types of vegetarian diets

  • Typical vegan diet: Excludes meat, fish, eggs and all dairy products, and the foods that contain these food items.
  • Lacto-vegetarian diet: It does not include meat, fish, poultry, and eggs, as well as foods that contain them; however, it contains dairy products like milk, yogurt, butter, and cheese.
  • Lacto-Ovo vegetarian diet: eliminates meat, fish, and poultry, but allows eggs and dairy products.
  • Ovo-vegetarian diet: excludes poultry, meat, dairy products and seafood, but it allows eggs.
  • Pollotarian diet: does not contain meat, fish and dairy products, but includes poultry.
  • Pescatarian diet: allows only fish with plant foods and excludes poultry, meat, dairy, and eggs.
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Is vegetarian diet suitable for those who want to lose weight?

Yes, a vegetarian diet is best suited and highly recommended for those who are obese or overweight. Obesity has become the most common health problem in the globe that leads to various other diseases. That’s why; people are becoming more conscious of their weight and fitness. Almost 23 studies have found that high-protein and low-carb Atkins diet is absolutely favorable for those who want to lose weight. A vegetarian Atkins diet not only reduces insulin resistance but also raises good (HDL) cholesterol. Thus, when you eat high-protein vegetarian diet, it will promote weight loss along with the reduction in bad (LDL) cholesterol. So, if your goal is weight loss, you should prefer to eat high-protein and low-carb vegetarian foods.

Weight loss

25 Vegetarian Foods That are High in Protein and Low in  Carb?

Here is a list of vegetarian foods that are highly suggested when you choose Atkins diet plan to reduce your weight. One of the main reasons for choosing this diet is that these foods can effectively minimize your appetite and give you a feel of fuller. In addition, they also cut the harmful belly fats and give a perfect shape to your body. Have a look at those foods which are high in protein and low in carb.

  1. Almonds

The list of high-protein and the low-carb food is not completed without almonds. And the reason is that almonds not only have a great amount of protein but they also contain good fats like omega-3 fatty acids. They are a source of essential fiber that makes it perfect for everyone. One serving of 1 oz almonds can also provide 6 grams of protein and 164 calories.


  1. Eggs

If you want to keep yourself healthy and hearty, then start your day with eggs. Consuming the hard boiled eggs at breakfast is a great way of getting essential protein with low calories. Eggs may also help you in building muscles and shaping your body perfectly. When you eat one boil egg, it offers 6 grams of protein and 80 calories.

  1. Walnuts

Add crunchy walnuts in a salad or a meal and enjoy the nutrients that walnuts have. They are known as the healthful nuts because of good fat and protein concentration. Walnuts are slightly higher in calories but you will amaze to see the wonders of them when you consume them every day. Consume 1 oz walnuts and get 4 grams of protein and 185 calories.

  1. Pistachios

Although pistachios are good in protein, they are a bit higher in calories like many other nuts. These delicious nuts also contain high fiber, so they are considered a good choice to stay healthy and fit. One serving of 1oz pistachios can give you 158 calories and 6 grams of protein.

  1. Edamame

This vegetarian food is super delicious when it is cooked with a little salt. It packs with protein and low in calories. One serving of 1 cup edamame is a great source of getting 8 grams of protein and 76 calories. So try to add roasted soybeans to your favorite salad or even consume them alone.

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  1. Tofu

If you want to enjoy a healthy vegetarian diet, start consuming tofu with other foods. It not only soaks up the taste but also offers much protein with low calories. Enjoy a slice of tofu and get 6 grams protein and 52 calories.

  1. Cashew Butter

Cashew butter is a perfect substitute for peanut butter. If you don’t like peanut butter, you can add cashew butter to your diet. Spread this tasty butter on whole grain bread and get enough protein and calories that you need. According to a study, the consumption of 1 tablespoon cashew butter can give 3 grams of protein and 94 calories.

  1. Pumpkin Seeds

According to a research, pumpkin seeds are linked with lots of health benefits. They are higher in fat, while rich in protein. So, you can enjoy them with a snack or meal. Add 1oz pumpkin seeds to your diet and get 7 grams of protein and 153 calories.

  1. Sunflower Seeds

These wholesome seeds make a tasty topping or addition to a meal. You can add them to your favorite salad or enjoy them with oatmeal. A study tells that when you eat 1oz sunflower seeds, you get 165 calories and 6 grams protein.

   10. Protein Fruit Smoothies

Smoothies are almost everyone’s favorite these days. However, be careful when you are going to prepare a smoothie. When you drink a glass of smoothie, it will offer you with 18 grams protein and 220 calories. Always prefer to use a good protein powder with fresh fruit to get the best results.

Fruit Smoothie

  11. Peanut Butter

Peanut butter is now available in an assortment of variations, such as creamy, salted, unsalted and crunchy. And fortunately, all types of peanut butter have a great protein content. Make it a part of your meal or snack and truly enjoy peanut butter. According to dieticians, 1 tablespoon of peanut butter can give you 94 calories and 4 grams protein.

  1. Chick Peas

Chickpeas or garbanzo beans are so versatile. That is why; they are considered a prime choice of millions of people. They provide plenty of healthy benefits when you consume them too much. As they are high in protein and fiber, and low in calories and fat, you can add them to a soup or even eat them in a roasted form. When you consume 1 cup chickpeas, you get 8 grams of protein and 76 calories.

  1. Black Beans

If you want to lose your weight, add black beans to your diet. They will definitely satisfy your hunger. No doubt, they are high in calories, but they also contain protein and fiber which may help you to feel full. Get 15 grams protein and 218 calories by consuming 1 cup black beans.

  1. Quinoa

Quinoa is not just a grain, but it is really a super food. This vegetarian food contains a rich amount of fiber and protein, so it can help you in reducing weight. Start consuming quinoa as an alternative to traditional rice or potatoes. 1 cup of quinoa is full of 8 grams of protein and 229 calories.

  1. Greek yogurt

Because of high protein concentration, Greek yogurt is becoming a key component in many dieting plans that can cut your belly fats. It is a perfect addition to your any meal to get more calories. So, add a cup of Greek yogurt to your diet and enjoy 24 grams of protein and 140 calories.

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Greek yogurt
Image Credit by Theleadnews
  1. Cottage Cheese

Enjoy this healthy cheese with your favorite fruit at breakfast, or add it to your any meal or snack. Cottage cheese is one of the most popular diet foods as it is full of protein and low in calories. One intake of 4oz cottage cheese can give 14 grams protein and 116 calories.

  1. Tempeh

Tempeh is a healthiest soy food, made from fermented soybeans. This non-meat patty contains a high amount of protein and low carb content which may help in reducing weight. When you consume 1 oz tempeh in any form, it will offer you with 5 grams of protein and 55 calories.

  1. Flax Seeds

Flax seeds are one of those foods which are high in protein and low in carb. They are packed with Omega-3 fatty acids and have a nice amount of protein. You can add them to your favorite soup or salad, or just blend them with fruit and milk to make a smoothie. Only 2 tablespoons flax seeds can provide you with 3 grams of protein and 70 calories.

  1. Protein Powder

If you want to boost protein content, protein powder is considered a very decent addition to a drink or meal or even in milk. It is must to eat when you are focusing on your diet to reduce your weight. Just add 1 scoop of protein powder to your meal and enjoy 6 grams of protein and 107 calories.

  1. Soybeans

If you are looking plant-based proteins, soybeans are perfect for you. They are an amazing source of getting enough protein with a low carb. However, soybeans are full of vitamin K, fiber, magnesium, protein, copper, and riboflavin, so they are healthful for everyone.


  1. Soy Milk

Soy milk is made from blended soy beans with water. As it is a great source of protein, so you should add it to your routine diet. However, you should make sure to get unsweetened soy milk because some brands have lots of sugar.

  1. Vegetables

If you are on Atkins diet, you should eat tomatoes, eggplants, bell peppers, onions, cauliflower, broccoli and Brussels sprouts as these veggies are low in carb and high in protein.

  1. Avocados

Avocados and olives are incredibly healthy fatty fruits, which contain low carbs and they are rich in fat.

  1. Hummus

Hummus is a healthy dip or spread, made from whole grain crackers. You can enjoy this by spreading it on bread or sandwich. This tasty vegetarian dish is a great source of protein and contains low carbs. One serving of 2 tablespoons of hummus offers 2 grams of protein and 60 calories.

  1. Berries

You can eat berries including strawberries and blueberries when you are on a low-carb diet. All types of berries have a large amount of protein and low carbohydrates, so they are favorable to obese people.


  • Conclusion

Whether you are a vegetarian or a non-vegetarian, you must include some vegetarian diet in your routine life. A vegetarian diet not only satisfies your taste buds but also offers a lot of health benefits. So, start consuming the above-mentioned high-protein, low-carb vegetarian foods and enjoy a healthy and longer life.

What are the high-protein, low-carb vegetarian foods that you love to eat to keep yourself healthy?   



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One thought on “25 Vegetarian Foods That Are High In Protein And Low In Carbs”

  1. From next Monday I’m gonna lose weight. Summer is coming guys! Who starts with me? I found a good way in google and want to give it a try.

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