High Protein Keto Diet: 30 Foods to Fuel Your Fitness Goals!

What Foods Are High in Protein for a Keto Diet?

Ready to transform your health and weight with a high-protein keto diet? This powerhouse eating approach merges the best of both worlds: the fat-burning prowess of keto with a punch of protein for muscle gain and fat loss. 

Picture this: indulging in delicious protein-rich foods like salmon and chicken, paired with healthy fats such as olive oil, all while sculpting your dream physique. 

But here’s the secret sauce: supplements can supercharge these benefits, catapulting you towards your health goals faster. 

Ready to embark on this exciting journey of high-protein keto living? Let’s kick-start your transformation now!

A variety of fresh high-protein foods, including salmon, eggs, nuts, milk, cheese, and an assortment of vegetables, arranged on a wooden table
A variety of fresh high-protein foods, including salmon, eggs, nuts, milk, cheese, and an assortment of vegetables, arranged on a wooden table

Table of Contents

What Is a High Protein Keto Diet?

An assortment of high-protein foods, including salmon, raw meat, cheese, cottage cheese, nuts, quail eggs, vegetables, and fruits, displayed on a light-colored surface
An assortment of high-protein foods, including salmon, raw meat, cheese, cottage cheese, nuts, quail eggs, vegetables, and fruits, displayed on a light-colored surface

Ever thought about trying a high-protein keto diet? It’s all about upping your protein intake while keeping those carbs low to trigger ketosis. 

The goal? Boosting muscle growth and shedding fat. By loading up on protein-packed foods, you’re not just aiming for a better body composition but also looking after your overall health. 

It’s like giving your body the best fuel for a top-notch performance.

Benefits and Drawbacks of High Protein Keto Diet

An assortment of fresh high-protein foods, neatly arranged on a dark surface
An assortment of fresh high-protein foods, neatly arranged on a dark surface

Let’s explore the upsides and downsides of this popular diet to help you make an informed decision.

Benefits

  • Effective Weight Loss: You can shed those extra pounds effectively with a high-protein keto diet. It helps curb your hunger and boosts fat burning, leading to noticeable weight loss.
  • Preservation of Muscle Mass: Don’t worry about losing those hard-earned muscles! The high protein in this diet keeps them intact while your body switches to burning fat for energy.
  • Improved Satiety and Energy: Say goodbye to those midday energy slumps! Protein keeps you feeling full and energized throughout the day, making it easier to stick to your diet goals.

Drawbacks

  • Potential Nutrient Deficiencies: Watch out for missing out on essential nutrients! Cutting out certain foods on a high-protein keto diet could leave you lacking in vitamins, minerals, and fiber.
  • Digestive Issues: Your tummy might protest initially! Some folks experience digestive discomfort like constipation or diarrhea when they start this diet, so be sure to keep an eye on your fiber intake and stay hydrated.
  • Sustainability Challenges: Keeping up with this diet long-term might be tough for some. The limited food choices can get boring, and social situations may become tricky. Finding a balance that works for you is key to sticking with it.

There you have it – the pros and cons of the high-protein keto diet. Whether you’re looking to shed weight or boost your energy levels, understanding these factors can help you navigate your journey towards better health.

30 Foods To Eat on a High Protein Keto Diet

A selection of high-protein foods, including raw beef, chicken, salmon, hard-boiled eggs, nuts, potatoes, vegetables, and grains, arranged on a wooden cutting board
A selection of high-protein foods, including raw beef, chicken, salmon, hard-boiled eggs, nuts, potatoes, vegetables, and grains, arranged on a wooden cutting board

We’ve curated a list of 30 delicious and satisfying foods that are perfect for fueling your journey.

Whether you’re a meat lover, a veggie enthusiast, or have a sweet tooth, we’ve got you covered with options that will keep you feeling full and energized while supporting your weight loss and muscle-building goals

Dairy Products

An assortment of dairy products, displayed on a gray wooden surface
An assortment of dairy products, displayed on a gray wooden surface

Dairy products are essential on a high protein keto diet. These items are rich in protein and can support your nutritional needs while following this eating plan. 

1. Cheddar Cheese

Cheddar cheese is a rich source of protein and calcium, essential for muscle health. It also adds flavor to various dishes without many carbs, making it a popular choice for low carb diet enthusiasts. 

  • Calories: 402 kcal
  • Total fats: 33 grams
  • Net Carbs: 1.3 grams 
  • Protein: 25 grams

2. Parmesan Cheese

Parmesan cheese is a versatile ingredient that can be grated over salads, eggs, or vegetables for an extra boost of flavor and protein. Incorporate Parmesan cheese into your meals to elevate both taste and protein content.

  • Calories: 431 kcal
  • Total fats: 29 grams
  • Net Carbs: 4.1 grams 
  • Protein: 38 grams

3. Ricotta

Ricotta is a good source of protein and low in carbs, making it a suitable choice for those following low carb diets. Incorporating ricotta into your meals can add a delicious touch while boosting your protein intake.

  • Calories: 174 kcal
  • Total fats: 13 grams
  • Net Carbs: 3 grams 
  • Protein: 11 grams

4. Greek Yogurt

Greek yogurt is a versatile and nutritious option for a high protein diet. Packed with probiotics, it supports gut health and provides a creamy texture to dishes. 

  • Calories: 59 kcal
  • Total fats: 0.4 gram
  • Net Carbs: 3.6 grams 
  • Protein: 10 grams

5. Kefir

Rich in probiotics, kefir is a fermented dairy product perfect for a high protein keto diet. Aside from its gut health benefits, kefir offers a tangy flavor that can enhance your meals. 

  • Calories: 67 kcal
  • Total fats: 3.33 grams
  • Net Carbs: 4.58 grams 
  • Protein: 5 grams

Eggs

A basket of brown eggs and a plate of sliced hard-boiled eggs garnished with parsley, set on a wooden table with a rustic cloth
A basket of brown eggs and a plate of sliced hard-boiled eggs garnished with parsley, set on a wooden table with a rustic cloth

Eggs are a versatile protein source on a high protein ketogenic diet. Whole eggs and egg whites offer essential nutrients for muscle building. Their high protein content aids in weight loss and maintaining muscle mass. 

Eggs are low in carbs, with just one gram of carbs in two eggs, and can help regulate blood sugar levels. Incorporating eggs into your meal plan provides a healthy and filling option.

6. Whole Eggs

Whole eggs are a powerhouse of nutrition for a high protein keto diet. They are rich in essential nutrients like protein, healthy fats, and vitamins. 

  • Calories: 155 kcal
  • Total fats: 11 grams
  • Net Carbs: 1.1 grams 
  • Protein: 13 grams

7. Egg Whites

Egg whites are low in calories and high in protein, making them an excellent choice for muscle building and weight loss. With no fat or carbs, egg whites are a great addition to your meals, whether you fry, boil, or scramble them. 

  • Calories: 52 kcal
  • Total fats: 0 gram
  • Net Carbs: 0.7 grams 
  • Protein: 11 grams

Poultry

Raw chicken drumsticks placed on a wooden cutting board
Raw chicken drumsticks placed on a wooden cutting board

Chicken, chicken liver, turkey, and duck are excellent poultry options for a high protein keto diet. These choices are rich in protein and essential nutrients, aiding in muscle mass maintenance and weight loss. 

8. Chicken

Chicken, a versatile protein option, is a staple in a high protein keto diet. It is low in carbs and rich in essential nutrients, making it ideal for muscle building and weight loss. 

  • Calories: 239 kcal
  • Total fats: 14 grams
  • Net Carbs: 0 gram 
  • Protein: 27 grams

9. Chicken Liver

Chicken liver is a nutrient powerhouse, offering high protein content and essential vitamins like B12 and A. It’s a great addition to a low carbohydrate diet due to its richness in iron, which supports energy levels and metabolism. 

  • Calories: 167 kcal
  • Total fats: 6.5 grams
  • Net Carbs: 0.9 gram 
  • Protein: 24 grams

10. Turkey

Turkey is a lean protein that can help with muscle mass maintenance and weight loss goals. Whether roasted, grilled, or used in salads, turkey can be a delicious addition to your meal plan if you want to lose weight effectively. 

  • Calories: 189 kcal
  • Total fats: 7 grams
  • Net Carbs: 0.1 gram 
  • Protein: 29 grams

11. Duck

Duck can be a tasty addition to your high protein low carb keto diet. It’s a great source of protein and provides essential nutrients. Consider including duck in your meal plan for variety and to boost your protein intake effortlessly. 

  • Calories: 337 kcal
  • Total fats: 28 grams
  • Net Carbs: 0 gram 
  • Protein: 19 grams

12. Duck Liver

Duck liver is a rich source of protein and healthy fats, ideal for high protein diets. Enjoy this tasty protein option while reaping the nutritional benefits it offers for your body and overall well-being.

  • Calories: 109 kcal
  • Total fats: 2 grams
  • Net Carbs: 3 grams 
  • Protein: 15 grams

Meat

Slices of raw beef steak arranged on a wooden cutting board, garnished with cherry tomatoes, rosemary, and red chili peppers
Slices of raw beef steak arranged on a wooden cutting board, garnished with cherry tomatoes, rosemary, and red chili peppers

Beef and pork are excellent meat options for a high protein keto diet, providing essential nutrients like iron and zinc. These meat choices support muscle mass maintenance while adhering to low carb intake. 

Remember to choose lean cuts to promote weight loss and overall health. Enjoy these protein-rich options to fuel your body on high protein low carbohydrate diets.

13. Beef

Beef is a rich protein source for a high protein keto diet. Opt for grass-fed beef as it contains higher levels of omega-3 fatty acids. Be mindful of portion sizes to control protein intake. 

  • Calories: 250 kcal
  • Total fats: 15 grams
  • Net Carbs: 0 gram 
  • Protein: 26 grams

14. Pork

Pork provides a good source of protein and essential nutrients, making it a versatile option for your meals. Whether it’s pork chops, tenderloin, or bacon, you can enjoy the flavors while staying on track with your diet goals. 

  • Calories: 242 kcal
  • Total fats: 14 grams
  • Net Carbs: 0 gram 
  • Protein: 27 grams

Seafood

A variety of fresh seafood displayed on a tray with garnishes on a dark background
A variety of fresh seafood displayed on a tray with garnishes on a dark background

Include fatty fish like salmon, tuna, and mussels in your high protein keto diet. These options offer essential omega-3 fatty acids for heart health and muscle function. 

15. Salmon

Rich in omega-3 fatty acids, it supports heart health, weight loss, and muscle mass maintenance. Additionally, salmon provides essential nutrients like B vitamins. 

  • Calories: 208 kcal
  • Total fats: 13 grams
  • Net Carbs: 0 gram 
  • Protein: 27 grams

16. Tuna

Tuna is a versatile seafood rich in protein, making it a great addition to a high protein keto diet. Tuna can be enjoyed fresh, canned, or in sushi rolls, offering variety to your meals. 

  • Calories: 132 kcal
  • Total fats: 1.3 grams
  • Net Carbs: 0 gram 
  • Protein: 28 grams

17. Cod

Apart from being a good protein source, cod is also packed with essential nutrients like vitamin B12 and omega-3 fatty acids, benefiting heart health. 

Its mild flavor makes it easy to incorporate into various dishes, providing a delicious and nutritious addition to your meals. 

  • Calories: 82 kcal
  • Total fats: 0.7 gram
  • Net Carbs: 0 gram 
  • Protein: 18 grams

18. Shrimp

Shrimp is a delicious addition to your meal plan, providing essential amino acids for muscle maintenance and lean body mass. 

  • Calories: 99 kcal
  • Total fats: 0.3 gram
  • Net Carbs: 0.2 gram 
  • Protein: 24 grams

19. Mussels

These seafood delights are low in carbs, making them a perfect choice for those following a ketogenic lifestyle. With their savory taste and impressive nutritional profile, mussels can be a delightful and healthy protein option.

  • Calories: 172 kcal
  • Total fats: 4.48 grams
  • Net Carbs: 7.39 grams
  • Protein: 23.40 grams

20. Clams

These shellfish are not only delicious but also rich in essential nutrients like protein and omega-3 fatty acids. They are low in carbs, making them a great choice for keto followers. 

  • Calories: 148 kcal
  • Total fats: 2 grams
  • Net Carbs: 5 grams
  • Protein: 26 grams

Plant-Based Proteins

Blocks of tofu surrounded by bowls of soybeans and other soy-based products, displayed on a wooden table
Blocks of tofu surrounded by bowls of soybeans and other soy-based products, displayed on a wooden table

Tofu, edamame, and tempeh are excellent plant-based proteins for a high protein diet. Incorporating these plant-based proteins ensures a balanced and diverse protein intake, supporting overall health on your keto journey.

21. Tofu

Tofu’s low carb content helps regulate blood sugar levels and reduces heart disease risk factors. Incorporating tofu into your meals provides a healthy dose of protein without compromising your body weight goals. 

  • Calories: 76 kcal
  • Total fats: 4.8 grams
  • Net Carbs: 1.9 grams
  • Protein: 8 grams

22. Edamame

Packed with essential nutrients, edamame supports muscle growth and overall health. This versatile legume can be enjoyed as a snack, in salads, or added to stir-fries, providing a satisfying and nutritious boost to your meals. 

  • Calories: 122 kcal
  • Total fats: 5 grams
  • Net Carbs: 10 grams
  • Protein: 11 grams

23. Tempeh

Tempeh is a versatile plant-based protein made from fermented soybeans, fitting well into a high protein keto diet. Packed with essential amino acids, it aids in maintaining muscle mass during weight loss. 

  • Calories: 193 kcal
  • Total fats: 11 grams
  • Net Carbs: 9 grams
  • Protein: 19 grams

Nuts and Seeds

An assortment of various nuts and seeds, including almonds, cashews, walnuts, pistachios, hazelnuts, sunflower seeds, and pumpkin seeds, arranged in bowls forming a circle on a dark surface
An assortment of various nuts and seeds, including almonds, cashews, walnuts, pistachios, hazelnuts, sunflower seeds, and pumpkin seeds, arranged in bowls forming a circle on a dark surface

Nuts and seeds are excellent choices for your high protein keto diet. They offer a good source of healthy fats and protein while being low in carbs. They can also help you stay full and satisfied while supporting your weight loss goals. 

24. Peanuts

Peanuts provide a good source of nutrients like B vitamins and healthy fats. They make a convenient and tasty addition to your high fat diet meal plan. 

  • Calories: 567 kcal
  • Total fats: 49 grams
  • Net Carbs: 7 grams
  • Protein: 26 grams

25. Peanut Butter

Peanut butter is versatile, easy to include in various recipes, and provides essential nutrients like healthy fats and fiber. Just remember to opt for natural peanut butter without added sugars to keep carb intake low. 

  • Calories: 588 kcal
  • Total fats: 50 grams
  • Net Carbs: 14 grams
  • Protein: 25 grams

26. Almonds

Almonds are packed with healthy fats, protein, and fiber, making them a great choice to keep you full and satisfied. You can enjoy almonds on their own or as part of your meals to boost your protein intake.

  • Calories: 165 kcal
  • Total fats: 14 grams
  • Net Carbs: 3 grams
  • Protein: 6 grams

27. Pumpkin Seeds

Pumpkin seeds, a nutrient powerhouse, are a perfect snack for a high protein keto diet. They are rich in healthy fats, protein, and fiber, promoting fullness and aiding in weight management. 

  • Calories: 126 kcal
  • Total fats: 5 grams
  • Net Carbs: 10 grams
  • Protein: 5 grams

28. Chia Seeds

These tiny seeds pack a nutritional punch with fiber, protein, and healthy fats. They can help with weight loss, blood sugar control, and heart health. 

You can easily incorporate chia seeds into your meals by adding them to yogurt, smoothies, or salads. Plus, they provide a crunchy texture that enhances your dishes while boosting your nutrient intake. 

  • Calories: 138 kcal
  • Total fats: 9 grams
  • Net Carbs: 2 grams
  • Protein: 4.7 grams

Protein Supplements

Various protein supplements, displayed on a wooden table alongside fresh raspberries, blueberries, and other natural ingredients
Various protein supplements, displayed on a wooden table alongside fresh raspberries, blueberries, and other natural ingredients

When looking to boost protein intake on a high protein keto diet, protein supplements like whey protein or collagen peptides can be convenient options. 

These supplements provide a quick and easy way to increase protein consumption without adding significant carbs. Remember to incorporate them wisely into your overall meal plan for maximum benefits.

29. Whey Protein

Whey protein is known for being quickly absorbed by the body, aiding in muscle recovery and growth. Additionally, it can be a convenient post-workout option to support your fitness goals. 

  • Calories: 356 kcal
  • Total fats: 1.98 grams
  • Net Carbs: 3.91 grams
  • Protein: 79.05 grams

30. Collagen Peptides

Adding collagen peptides to your routine can aid in overall wellness while following this eating plan. These peptides are easily mixable in beverages or smoothies, making them a convenient choice for daily use. 

  • Calories: 40 kcal
  • Total fats: 0 gram
  • Net Carbs: 0 gram
  • Protein: 10 grams

Foods To Avoid on a High Protein Keto Diet

A large assortment of high-carb foods spread out on a table
A large assortment of high-carb foods spread out on a table

Sticking to a high-protein keto diet means making smart food choices that keep you in ketosis and help you reach your health goals. To help you stay on track, here’s a list of foods to avoid:

  • Sugary Snacks and Sweets: Say goodbye to candies, cakes, cookies, and pastries. These are high in carbs and can kick you out of ketosis.
  • Starchy Vegetables: Avoid potatoes, corn, peas, and carrots. These veggies have too many carbs for a keto diet.
  • Grains and Cereals: Steer clear of bread, rice, pasta, oats, and breakfast cereals. They’re loaded with carbs and won’t help you stay in ketosis.
  • Sugary Drinks: Skip soda, fruit juices, sports drinks, and sweetened teas. They contain lots of sugar and carbs.
  • Most Fruits: Limit fruits like bananas, apples, grapes, and oranges. They are high in natural sugars which add up in carbs.
  • Processed Foods: Be wary of processed meats, fast foods, and packaged snacks. They often contain hidden sugars and carbs.
  • Certain Condiments and Sauces: Avoid ketchup, barbecue sauce, and salad dressings with added sugars. Check labels for hidden carbs.
  • Alcoholic Beverages: Be cautious with beer, sweet wines, and cocktails. They can contain high amounts of carbs and sugars.

By avoiding these foods, you can stay on track with your high-protein keto diet and get closer to your health goals.

Looking for more information on the high protein keto diet? Check out these related articles for additional insights and tips to enhance your understanding. 

Frequently Asked Questions

Is Consuming 100 Grams of Protein Excessive on a Keto Diet?

Consuming 100 grams of protein or too much protein on a keto diet is not excessive for many individuals, especially those active or looking to preserve muscle mass. 

Protein needs vary, so it’s essential to tailor intake to personal goals and activities.

Is High Protein Keto Diet More Effective Than High Fat Keto Diet?

A high protein keto diet may be more effective for muscle preservation and weight loss than a high-fat approach. Protein’s thermic effect aids metabolism, but individual needs vary. Balancing macros is key for success.

Which Keto-Friendly Foods Keep You Feeling Full the Longest?

Nuts and seeds like almonds, chia seeds, and pumpkin seeds are excellent choices on a high protein keto diet to keep you feeling full longer. Their combination of healthy fats, protein, and fiber provides satiety and energy.

Final Thoughts

In wrapping up, integrating vital supplements into your high-protein keto diet can elevate your health and fitness journey. 

Striving for a well-rounded intake of nutrients and protein sources is key to supporting your weight loss goals and enhancing your body composition. 

For personalized guidance on optimizing your eating plan, consulting a registered dietitian or healthcare professional is recommended. 

Keep up with your healthy eating pattern and unlock the full benefits of a balanced high-protein keto diet. Want more tips and guides on what to eat during keto? Visit our website for additional resources!