3 HIGH FIBER, HIGH PROTEIN, LOW-CARB HEALTHY MEALS

These deliciously healthy, high protein, high fiber, low carb meals will keep you full and satisfied. Fill half your plate with vegetables, include about 3 to 4 ounces of lean protein, and make a quarter of your plate whole grains. Try to use a smaller dinner plate or bowl to keep your portion sizes in check. Enjoy!

SOUTHWEST VEGGIE DELIGHT

Ingredients:

  • ¾ cup cooked brown rice or quinoa
  • ½ cup canned low-sodium black beans, rinsed
  • ¼ cup of pico de gallo
  • ½ sliced bell pepper
  • ¼ cup reduced fat shredded cheddar
  • ¼ of an avocado, sliced
  • squeeze of fresh lime

Directions:

  • Mix rice, black beans, and pico de gallo together.
  • Top with cheese, avocado slices, and a squeeze of fresh lime.

408 calories, 70 g carb,  19 g protein, 9 g fat


 

OPEN-FACED TUNA MELT

Ingredients:

  • 3 oz tuna, packet or canned in water
  • 2 tbsp 2% fat plain greek yogurt (~1 oz)
  • ½ cup carrots, chopped
  • ½ cup celery, chopped
  • ¼ cup onion, chopped
  • 1 slice reduced-fat provolone cheese
  • 2 thin tomato slices
  • 1 slice of 100% whole wheat bread, toasted
  • salt and pepper, to taste

Directions:

  • In a large bowl combine tuna, with with chopped carrots, celery, onion, yogurt, salt and pepper.
  • Spread evenly on toasted bread.
  • Top with 2 slices of tomato and one slice of provolone cheese.
  • Broil in oven for ~2 minutes, or until cheese is melted.

361 calories, 29 g carb,  43 g protein, 8 g fat


 

SIMPLE CHICKEN (OR TOFU) STIR FRY

Ingredients:

  • 4 oz of grilled chicken breast or tofu, cubed (~1”)
  • ½ tbsp extra virgin olive oil
  • ½ cup snap peas
  • 1 cup bell peppers, sliced
  • ⅓ cup onions, sliced
  • 2 tbsp low-sodium soy sauce
  • ¾ cup cooked brown rice

Directions:

  • Heat olive oil in a large non-stick pan over medium-high heat.
  • Add chicken or tofu and cook, stirring occasionally, until meat or tofu begins to brown.
  • Add veggies and cook for an additional 4 minutes.
  • Add soy sauce and continue to stir.
  • Serve over brown rice.

478 calories, 48 g carb, 43 g protein, 13 g fat (with chicken)

427 calories, 50 g carb, 24 g protein, 16 g fat (with tofu)

*All nutrition information obtained from Calorie King.