High Protein—Low Carb Meals: Shred for Summer

The countdown to summer is on.

If you’re going for a toned and shredded physique you’re proud to show off on the beach, then you need to get cracking on that cut. 

But hitting weights at the gym hard isn’t the key to your elite muscle-building ability.  Nutrition and diet are essential if you want to power up and unleash beast mode. 

But healthy doesn’t have to mean boring! We’re sharing our favorite high protein, low carb meals that will help you master the summer shred and nail your summer body goals. 

Ready to dominate your summer shred? Let’s get into it…

Why high protein and low carb?

If you’re building muscle and losing fat, you need to understand the role of macros (the good stuff) and how they can influence your goals and body composition.

So the first step in understanding why high protein and low carb diets are important is to understand macros…

What are macros?

Macros is simply a shortened term for 'macronutrients', which refer to the protein, carbohydrates, and fats that make up the foods you consume.

Each macronutrient does a different job. But all of them work together to help you build muscle— which is why it’s so important in your shed.

Protein 

Protein is the foundation of every muscle in your body. If your goal is to gain muscle, it's crucial to prioritize your protein intake.

Protein consists of 20 different building blocks called amino acids, which aid in rebuilding and strengthening the microscopic tears in your muscles caused by weightlifting.

If you don’t get your daily fill of protein, your body will recycle the existing amino acids to repair these tears. This will stunt your muscle-building progress compared to consuming enough protein daily.

Carbohydrates 

When you consume carbs, your body not only uses them for immediate energy but also stores them in your muscle tissue for later use. 

The stored form of carbohydrates, known as glycogen, provides a readily available energy source for intense workouts and aids in maintaining muscle mass. It’s also why you need to limit the amount you eat if you’re on a cut.

By weaving the right amount of protein and carbohydrates into your diet, you can optimize your muscle-building efforts and achieve your desired results.

Fat

Don’t be scared of the name! Dietary fat (the healthy kind) is crucial for the development of lean muscle and grabbing epic gains because it plays a vital role in the production of important hormones that promote muscle growth while burning body fat (yeah, that’s right!).

Plus, it aids in the absorption of fat-soluble nutrients and the synthesis of protein, which is necessary for forming fresh new muscle tissue.

Do you need to calculate macros?

Everybody is different!

We can’t tell you to eat a certain amount of each macro because it’s going to change for every person. 

So if you’re really serious about blasting Beast Mode this summer, take the time to figure out how much of each macro you should be eating and incorporate that into your daily diet.

You can calculate your macros using our tool below….

Macros Calculator

Inch Calculator

High protein and low carb recipes

Lacking food inspiration that will make mealtimes exciting while still smashing your gains? We’ve got your back.

Yeah, these recipes will hit the mark and allow you to hit your macro goals and succeed with your summer shred. 

Note: Remember the nutritional information is here for your guidance only. Please make tweaks based on your own macro requirements. 

Meal 1: Grilled chicken with avocado and spinach salad

Ingredients:

• 200g boneless, skinless chicken breast
• 1 medium avocado
• 2 cups baby spinach
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. Season the chicken breast with salt and pepper.
3. Grill the chicken for six to seven minutes on each side or until the internal temperature reaches 165°F (75°C).
4. While the chicken is grilling, prepare the salad by combining spinach, cherry tomatoes, and cucumber in a bowl.
5. In a small bowl, whisk together olive oil and lemon juice.
6. Slice the avocado and add it to the salad.
7. Once the chicken is cooked, let it rest for a few minutes before slicing.
8. Top the salad with the grilled chicken and drizzle with the dressing.

Meal 2: Beef stir-fry with broccoli and bell peppers

Ingredients:

• 200g lean beef strips
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add garlic and ginger, and cook for one minute.
3. Add the beef strips and cook until browned, about four to five minutes.
4. Remove the beef from the skillet and set aside.
5. In the same skillet, add broccoli, bell pepper, and onion. Cook for five to six minutes or until the vegetables are tender.
6. Return the beef to the skillet and add soy sauce and sesame oil. Stir well.
7. Cook for an additional two to three minutes until everything is well combined.
8. Season with salt and pepper to taste and serve hot.

Meal 3: Baked salmon with asparagus

Ingredients:

• 200g salmon fillet
• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 tsp dried dill
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Arrange the asparagus around the salmon.
4. Drizzle olive oil over the salmon and asparagus.
5. Top the salmon with lemon slices and sprinkle with garlic, dill, salt, and pepper.
6. Bake for 15 to 20 minutes or until the salmon is cooked through and flakes easily with a fork.
7. Serve the salmon with asparagus on the side.

Meal 4: Turkey meatballs with zucchini noodles

Ingredients:

• 200g ground turkey
• 1 egg
• 1/4 cup grated Parmesan cheese
• 1/4 cup almond flour
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 2 medium zucchinis, spiralized
• 1 tbsp olive oil
• 1/2 cup marinara sauce (low sugar)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine ground turkey, egg, Parmesan cheese, almond flour, garlic, Italian seasoning, salt, and pepper. Mix well.
3. Form the mixture into small meatballs and place them on a baking sheet lined with parchment paper.
4. Bake for 20 to 25 minutes or until the meatballs are cooked through.
5. While the meatballs are baking, heat olive oil in a large skillet over medium heat.
6. Add zucchini noodles and cook for two to three minutes until slightly softened.
7. Add marinara sauce to the skillet and stir to combine.
8. Serve the meatballs over the zucchini noodles.

Meal 5: Shrimp and avocado salad

Ingredients:

• 200g shrimp, peeled and deveined
• 1 avocado, diced
• 2 cups mixed greens (spinach, arugula, etc.)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Heat a non-stick skillet over medium heat and cook the shrimp for two to three minutes on each side until pink and opaque. Season with salt and pepper.
2. In a large bowl, combine mixed greens, avocado, cherry tomatoes, and red onion.
3. In a small bowl, whisk together olive oil and lime juice.
4. Add the cooked shrimp to the salad and drizzle with the lime dressing. Toss to combine.

Meal 6: Pork chops with cauliflower mash

Ingredients:

• 2 pork chops (200g each)
• 1 head cauliflower, cut into florets
• 1/4 cup unsweetened almond milk
• 2 tbsp butter
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Season the pork chops with salt and pepper.
3. Heat olive oil in a large oven-safe skillet over medium-high heat.
4. Sear the pork chops for two to four minutes on each side until browned.
5. Transfer the skillet to the oven and bake for 10 to 12 minutes or until the internal temperature reaches 145°F (63°C).
6. While the pork chops are baking, steam the cauliflower florets until tender.
7. In a food processor, combine steamed cauliflower, almond milk, butter, and garlic. Blend until smooth. Season with salt and pepper to taste.
8. Serve the pork chops with cauliflower mash.

Meal 7: Greek yogurt chicken salad

Ingredients:

• 200g cooked chicken breast, shredded
• 1/2 cup Greek yogurt (plain, full-fat)
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup diced bell pepper
• 1 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1 tbsp chopped fresh dill
• Salt and pepper to taste
• 2 cups mixed greens (optional, for serving)

Instructions:

1. In a large bowl, combine shredded chicken, Greek yogurt, celery, red onion, bell pepper, lemon juice, Dijon mustard, dill, salt, and pepper. Mix well.
2. Serve the chicken salad over mixed greens if desired.

Need some more help with your muscle building?

Nailing the diet is half the battle when it comes to building muscle and losing fat. No amount of lifting weight is going to help if you’re not taking care of things in the kitchen. 

But if you’re serious about cutting this summer, you might want some help. Our cutting stack will help you build and maintain muscle mass while shifting those stubborn pounds. Go get some.