Our Jewish Journey from Bagels to Bison!
Protein & Fat Food Lists
For over 20 years, I followed a vegetarian and vegan diet, believing it was the healthiest choice for my body and for the environment. Yet, during this time, I began to notice unwanted physical symptoms that indicated my exclusive diet was hurting my health. Hair loss, brittle nails, bloating, fatigue, and a confusing cycle of hunger and nausea were just some of the signs that my body needed something more. Today there are many people speaking out about this experience, talking about moving beyond the vegan ideology towards eating more animal products.
The realization that I was no longer feeling well became my primary reason for moving beyond the “100% Pure Vegan” diet. Adding animal protein and healthy fats to my diet has truly helped me feel better!
A low-carb diet focuses on getting enough protein and healthy fats at each meal. Along with the nutrients in fresh vegetables and fruits, our bodies need three key macronutrients: protein, carbohydrates, and fats, which provide energy and support overall health. Adjusting the amount of each can help you reach specific health goals. If you’re looking to try a low-carb diet, knowing which foods to eat can simplify the process. In this article, I’ll explain how to get enough protein and fat on a low-carb diet and share easy, everyday food suggestions.
What Is "Enough" Protein and Fat on a Low-Carb Diet?
When following a low-carb diet, the goal is to reduce carbs and replace them with enough protein and healthy fats to keep you satisfied and energized. This typically involves prioritizing foods like meat, fish, eggs, dairy, nuts, seeds, and healthy oils. These foods provide the protein your body needs to build and repair tissues, while fats provide energy and support overall health. The right balance will depend on your personal needs, but focusing on whole, nutrient-dense foods makes it easier to meet your goals.
The Best Protein Foods
Here are some foods that are rich in protein and low in carbohydrates:
Chicken Breast: One of the best sources of lean protein, chicken breast contains 53g of protein, 287 calories, and 0g of carbs per regular-sized portion. It’s a versatile ingredient in many low-carb meals.
Greek Yogurt: Higher in protein and lower in carbs than regular yogurt, a 7-ounce serving of low-fat plain Greek yogurt offers 46g of protein and 7.8g of carbs.
Cottage Cheese: This low-carb dairy product is also high in protein. A 1/2 cup of low-fat cottage cheese contains 14g of protein, 2.3g of fat, and 3g of carbs.
Eggs: A nutrient-dense food, eggs contain B12, selenium, vitamin A, and protein. Two large eggs provide 12.56g of protein and less than 1g of carbs.
Canned Tuna: A pantry staple, canned tuna is high in protein and low in carbs. One 5 oz. can contains 20g of protein and 0g of carbs.
Pumpkin Seeds: A great plant-based protein source, a 3-ounce serving provides 15g of protein along with magnesium, which helps regulate blood sugar and blood pressure.
Edamame: This soybean is a protein-rich option for vegetarians. A 1-cup serving offers 18.5g of protein, 13.8g of carbs, and essential fiber for gut health.
Peanut Butter: A classic low-carb, high-protein snack, peanut butter is great for adding to sandwiches, dips, or eaten on its own. It’s high in healthy fats and low in carbs.
Sardines: Rich in protein, omega-3s, and calcium, sardines provide 22g of protein, 11g of fat, and 0g of carbs per 3.75 oz. can.
Salmon: A fatty fish, salmon is packed with protein and healthy fats. A 3 oz serving offers 19g of protein, 7g of fat, and 0g of carbs.
Beef (Lean Cuts): Lean cuts of beef, like sirloin or ground beef, are great for low-carb diets. A 3 oz serving of lean beef has 22g of protein, 5g of fat, and 0g of carbs. Kosher lean cuts include sirloin tip roast, top round, bottom round, and brisket (flat cut).
Fatty Beef (15% Fat): Higher-fat beef, such as 15% fat ground beef, provides 21g of protein and 15g of fat per 3 oz serving. Kosher higher-fat cuts include ribeye, brisket, short ribs, and chuck roast.
Tofu: A plant-based option, tofu is low in carbs and high in protein. A 3.5 oz serving of firm tofu contains 8g of protein, 4g of fat, and 2g of carbs.
Best Overt Fats for a Low-Carb Diet
Fats play a key role in providing energy and satiety on a low-carb diet. Here are some of the best overt fats to include:
Avocados
Avocados are rich in heart-healthy monounsaturated fats and provide fiber, vitamins, and minerals. Half an avocado contains about 15g of fat, with just 2g of net carbs.Olive Oil
Extra virgin olive oil is a staple in Mediterranean diets and an excellent source of monounsaturated fats and antioxidants. Use it in salads, dressings, or for cooking. One tablespoon contains 14g of fat and 0g of carbs.Coconut Oil
High in medium-chain triglycerides (MCTs), coconut oil is easily metabolized by the body and a great fat for energy on low-carb diets. One tablespoon contains 14g of fat and 0g of carbs.Butter or Ghee
Butter, especially from grass-fed cows, is rich in fat-soluble vitamins like A, D, E, and K. Ghee, a clarified form of butter, is also lactose-free and perfect for high-heat cooking. One tablespoon of butter provides 12g of fat and 0g of carbs.Heavy Cream
Heavy cream is high in fat and contains almost no carbs. It's a great addition to coffee, sauces, and keto-friendly desserts. One tablespoon of heavy cream contains 5g of fat and less than 1g of carbs.Cheese (Full-Fat Varieties)
Cheese like cheddar, gouda, or mozzarella is a great source of fat and protein. A 1 oz serving of cheddar cheese contains 9g of fat and less than 1g of carbs.Nuts and Nut Butters
Nuts like macadamias, almonds, and walnuts, as well as their butters, are rich in healthy fats. For example, 1 oz of macadamia nuts contains 21g of fat and 2g of net carbs, while 2 tablespoons of almond butter provides 18g of fat and 4g of carbs.Seeds and Seed Butters
Seeds like chia, flax, and sunflower seeds are great sources of omega-3s and other healthy fats. Flaxseed, for example, offers 9g of fat per tablespoon, along with 0g of net carbs.Chicken Fat (Schmaltz)
Schmaltz is rendered chicken fat, commonly used in Jewish cooking. It adds a rich flavor to dishes and contains about 13.6g of fat per tablespoon, with 0g of carbs.Duck Fat
Duck fat is high in monounsaturated fats and can be used for roasting vegetables or cooking meats. One tablespoon contains 14g of fat and 0g of carbs.Cocoa Butter
Cocoa butter, used in baking and desserts, is a plant-based fat with a rich flavor. One tablespoon contains 14g of fat and 0g of carbs.
What quantities of carbs, protein and carbs do you actually need?
When it comes to nutrition, there’s no one-size-fits-all approach. Each person's needs vary based on factors like age, weight, activity level, and overall health. The best way to determine what works for you is to focus on data rather than just relying on feelings or food fantasies. By using online calculators, you can estimate your Total Daily Energy Expenditure (TDEE) and understand the appropriate percentages of protein, fats, and carbohydrates you should aim for. This method empowers you to make informed decisions about your diet, allowing you to listen to your body while still grounding your choices in objective information.
Here are a few popular online calculators that can help people determine their Total Daily Energy Expenditure (TDEE) and macronutrient needs:
Yalla! יאללה Let’s Go
Incorporating more protein and healthy fats into your diet can help you transition away from processed carbohydrate foods & too many carbodydrates. By focusing on nutrient-dense options, you support your overall health. Remember, individual needs vary greatly; what works for one person may not be suitable for another. Nutrition perfection is not the goal—feeling good in your own body and having the energy for life is what truly matters.
It’s essential to experiment and find the right balance of carbohydrates, protein, and fats that helps you maintain a healthy weight and sustain energy throughout the day. I hope these food lists serve as a helpful guide on your journey toward a lower-carb lifestyle. Embrace the process, listen to your body, and enjoy discovering the foods that work best for you!
To our health
✡️ Am Yisrael Chai 🕊️
Kenden
This is inspiring me to figure out what balance is right for me and what foods I choose to eat to maintain that balance. I don't eat meat or chicken, and though I do eat fish and dairy I rely heavily on legumes to "feel full". I'd love to figure out a way to eat a bit less of them. Thank you!