High Protein 40-30-30 Zone
(Recipe Collection)

38 Recipes Created by BETHANYBOO

High protein recipes that fit in well with a 40% carb, 30% protein, 30% fat diet.

Recipes in this Collection

Mom's Spaghetti Sauce
Incredible! 5.0/5
(1 rating)
Mom's Spaghetti Sauce

Cookbook creator says: Serve over spaghetti squash for a high protein, low carb meal!Submitted by BETHANYBOO

Carbs: 14.3g | Fat: 9.3g | Fiber: 3.3g | Protein: 20.9g | Calories: 214.6
Slow Cook Turkey Chili
Incredible! 5.0/5
(3 ratings)
Slow Cook Turkey Chili

Submitted by BETHANYBOO

Carbs: 22.1g | Fat: 8g | Fiber: 7.2g | Protein: 20.8g | Calories: 240
Crustless Spinach, Onion and Feta Quiche
Very Good 4.5/5
(1045 ratings)
Crustless Spinach, Onion and Feta Quiche

Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides.Submitted by JENNLOVE

Carbs: 13.7g | Fat: 4.6g | Fiber: 2.2g | Protein: 10.3g | Calories: 134.1
Stuffed Peppers
Very Good 4.3/5
(108 ratings)
Stuffed Peppers

Stuffed green bell peppers from Mom's recipe..a great Sunday meal!

Note: You can use ground beef instead of ground turkey, but the nutritional facts will be different--the facts posted are for turkey. I find they taste just as good with the turkey. Submitted by EVERLASTINGGOO

Carbs: 14.4g | Fat: 5.6g | Fiber: 1.2g | Protein: 16.4g | Calories: 171.1
Balsamic Grilled Chicken Breast
Very Good 4.6/5
(79 ratings)
Balsamic Grilled Chicken Breast

The marinade in this recipe can be easily altered to suit your taste. Try adding a clove or two of minced garlic and a sprinkle of fresh rosemary to finish. It pairs nicely with roasted potatoes, a green side salad and fresh fruit.Submitted by FRNKGRIFFIN

Carbs: 3.1g | Fat: 9.8g | Fiber: 0.5g | Protein: 26g | Calories: 210
Turkey Muffins/Loaves
Very Good 4.5/5
(118 ratings)
Turkey Muffins/Loaves

A twist on boring meatloaf!Submitted by ERINRACH80

Carbs: 4.8g | Fat: 3.9g | Fiber: 0.7g | Protein: 9.5g | Calories: 91.6
Sesame Chicken and Vegetable Stir Fry
Very Good 4.3/5
(59 ratings)
Sesame Chicken and Vegetable Stir Fry

Start on your way toward eating five servings of fruits and vegetables a day with this delicious stir-fry, flavored with traditional Chinese spices and a touch of sesame oil. The combination of broccoli and red peppers contributes over 100% of the daily requirement of vitamin C.Submitted by ORANGECOWCAT

Carbs: 50.5g | Fat: 6.1g | Fiber: 7.5g | Protein: 33.1g | Calories: 388.4
Lemon Garlic Tilapia
Very Good 4.4/5
(495 ratings)
Lemon Garlic Tilapia

I don't like fish much, but I love this baked tilapia recipe! I think the sauce can be used with other fish/seafood.Submitted by JENNAGUERRA

Carbs: 1.8g | Fat: 7.3g | Fiber: 0.3g | Protein: 26.1g | Calories: 175.2
Pan-Seared Tuna with Lime Pepper Crust
Very Good 4.9/5
(11 ratings)
Pan-Seared Tuna with Lime Pepper Crust

Submitted by EASYBAMBLES

Carbs: 8.3g | Fat: 5.9g | Fiber: 1.8g | Protein: 51.7g | Calories: 294.8
Turkey and Black Bean Sloppy Joes
Very Good 4.2/5
(326 ratings)
Turkey and Black Bean Sloppy Joes

Low fat sloppy joes that don't skimp on flavor!Submitted by RHG2525

Carbs: 21.3g | Fat: 6.6g | Fiber: 5.2g | Protein: 16.3g | Calories: 191.4
Crustless Spinach, Onion and Feta Quiche
(no ratings)
Crustless Spinach, Onion and Feta Quiche

Submitted by BETHANYBOO

Carbs: 14.5g | Fat: 3.6g | Fiber: 1.7g | Protein: 11.1g | Calories: 134.7
Faux Fried Rice - Cauliflower
Very Good 4.8/5
(24 ratings)
Faux Fried Rice - Cauliflower

Carbs: 8.7g | Fat: 9.8g | Fiber: 3g | Protein: 9.5g | Calories: 155.4
Roasted Italian Pork Tenderloin
Very Good 4.7/5
(27 ratings)
Roasted Italian Pork Tenderloin

Full of flavor and ready to go in 30-40 minutes!Submitted by WRITINMYSTORY

Carbs: 5.6g | Fat: 8.5g | Fiber: 0.6g | Protein: 32.8g | Calories: 237.8
Grilled Garlic Citrus Flank Steak
Very Good 4.1/5
(50 ratings)
Grilled Garlic Citrus Flank Steak

There is room for red meat in a healthy lifestyle. The key is choosing lean cuts and healthful cooking methods.

Submitted by CHEF_MEG

Carbs: 4.2g | Fat: 13.1g | Fiber: 0.4g | Protein: 23.5g | Calories: 231.4
 Tuna and White Bean Salad
Good 3.9/5
(258 ratings)
Tuna and White Bean Salad

A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.Submitted by JLPNURSE

Carbs: 20.4g | Fat: 4.1g | Fiber: 6.1g | Protein: 27.6g | Calories: 219.1
Slow Cook Foil Pack Tilapia
(no ratings)
Slow Cook Foil Pack Tilapia

Credit goes to A Year of Slow Cooking:
http://crockpot365.blogspot.com/2008/02/foil-packet-tilapia-crockpot-recipe.html

Carbs: 3.3g | Fat: 8.6g | Fiber: 0.1g | Protein: 26.9g | Calories: 198.2
Herb Crusted Salmon Fillets
Very Good 4.3/5
(118 ratings)
Herb Crusted Salmon Fillets

This is a foolproof way of cooking salmon fillets.Submitted by FLOWERDALEJEWEL

Carbs: 7.2g | Fat: 14.4g | Fiber: 1.1g | Protein: 24.6g | Calories: 259.5
Low Carb Pizza on Roasted Eggplant Slices
Very Good 4.2/5
(5 ratings)
Low Carb Pizza on Roasted Eggplant Slices

One of the things I miss most when I'm on a Low Carb diet is pizza. I've found a way to satisfy that urge! Hope you love it too :)Submitted by SDOE22

Carbs: 13.7g | Fat: 24.1g | Fiber: 5.2g | Protein: 20.3g | Calories: 351.9
Blueberry Vanilla Protein Pancakes with Peanut Butter
Very Good 4.0/5
(3 ratings)
Blueberry Vanilla Protein Pancakes with Peanut Butter

Submitted by LIFES_A_DANCE

Carbs: 25.9g | Fat: 10g | Fiber: 3.8g | Protein: 22.9g | Calories: 290.9
Boneless Chicken Hot Wings
Very Good 4.5/5
(81 ratings)
Boneless Chicken Hot Wings

Tasty Low fat/Low calorie version of the bar room favoriteSubmitted by ANGIERSJ

Carbs: 10g | Fat: 2.4g | Fiber: 1.3g | Protein: 31.6g | Calories: 194.1
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