Summer High-Protein, Low-Carb Meals for Lean Body and Debloating

Summer’s here, and who doesn’t want to feel lighter, leaner, and more energized? Increasing your protein intake helps build lean muscle mass, which boosts metabolism and promotes fat burning — plus, it helps with debloating, so you feel less puffy and more confident in your summer clothes.

Here are 5 easy, delicious, and healthy high-protein, low-carb meals that will keep you satisfied and feeling great all season long.

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1. Grilled Lemon Herb Chicken with Zucchini Ribbons

Juicy grilled chicken breasts marinated in lemon, garlic, and herbs, served alongside fresh zucchini ribbons lightly sautéed with olive oil and garlic.

Pro tip: A sharp chef’s knife is a game-changer when prepping your herbs and veggies — it makes slicing quicker and safer. If you want to get creative, a vegetable spiralizer is perfect for turning zucchinis into fun ribbons or noodles that cook up fast.

Ingredients:

• 2 boneless, skinless chicken breasts

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1 tsp dried oregano

• Salt and pepper to taste

• 2 medium zucchinis, spiralized or sliced into ribbons

• 1 tbsp olive oil (for zucchini)

• 1 clove garlic, minced (for zucchini)

Instructions:

1. In a bowl, mix olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and marinate for at least 30 minutes.

2. Preheat grill or grill pan over medium heat. Grill chicken about 6-7 minutes per side or until cooked through.

3. While chicken cooks, heat olive oil in a skillet over medium heat. Add garlic and sauté briefly. Add zucchini ribbons, cook 2-3 minutes until tender but still crisp.

4. Serve chicken alongside zucchini ribbons.

2. Garlic Butter Shrimp Skewers with Grilled Asparagus

Succulent shrimp brushed with garlic butter, threaded onto skewers, and grilled to perfection. Served with tender grilled asparagus spears seasoned simply with salt and pepper.

Cooking made easy: Using a non-stick grill pan (or outdoor grill if you have one) ensures even cooking and those perfect grill marks. A silicone basting brush helps you spread garlic butter evenly over the shrimp without any mess.

Ingredients:

• 1 lb large shrimp, peeled and deveined

• 3 tbsp butter, melted

• 3 cloves garlic, minced

• Juice of 1/2 lemon

• Salt and pepper to taste

• 1 bunch asparagus, trimmed

• Olive oil for asparagus

Instructions:

1. In a bowl, combine melted butter, garlic, lemon juice, salt, and pepper. Toss shrimp in half of the mixture.

2. Thread shrimp onto skewers. Brush with remaining garlic butter.

3. Preheat grill or grill pan to medium-high heat. Grill shrimp skewers for 2-3 minutes per side until pink and cooked through.

4. Toss asparagus with olive oil, salt, and pepper. Grill asparagus 4-5 minutes until tender.

5. Serve shrimp skewers with grilled asparagus.

3. Baked Salmon with Avocado Salsa

Fresh salmon fillets baked until flaky and tender, topped with a vibrant avocado, tomato, and cilantro salsa that adds freshness and healthy fats.

Helpful tool: To make sure your salmon is perfectly cooked without drying out, a digital meat thermometer takes the guesswork out of baking. Just pop it in, and you’ll know exactly when it’s done.

Ingredients:

• 2 salmon fillets (about 6 oz each)

• Salt and pepper to taste

• 1 tbsp olive oil

• 1 ripe avocado, diced

• 1 medium tomato, diced

• 2 tbsp chopped fresh cilantro

• Juice of 1 lime

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon on a baking sheet lined with parchment. Drizzle olive oil, season with salt and pepper.

3. Bake salmon for 12-15 minutes or until just cooked through (135°F internal temp).

4. Meanwhile, combine avocado, tomato, cilantro, and lime juice in a bowl.

5. Top salmon with avocado salsa and serve.

4. Beef and Sausage Meatballs with Zucchini Noodles

Savory meatballs made from a blend of ground beef and Italian sausage, seasoned with garlic and herbs, baked and served over zucchini noodles tossed in a light marinara sauce.

For efficient prep: A mixing bowl set is perfect for combining your meats and seasonings. And again, a vegetable spiralizer or peeler makes zucchini noodles quick and easy — no heavy carbs needed!

Ingredients:

• 1/2 lb ground beef

• 1/2 lb Italian sausage (casings removed)

• 1/4 cup grated Parmesan cheese

• 1/4 cup almond flour (optional for binding)

• 1 egg

• 2 cloves garlic, minced

• 1 tsp Italian seasoning

• Salt and pepper to taste

• 3 medium zucchinis, spiralized

• 1 cup marinara sauce (low sugar)

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a large bowl, combine ground beef, sausage, Parmesan, almond flour, egg, garlic, Italian seasoning, salt, and pepper. Mix well.

3. Form into meatballs, place on a baking sheet lined with parchment.

4. Bake 18-20 minutes until cooked through.

5. While meatballs bake, heat marinara sauce in a skillet. Add zucchini noodles and sauté 2-3 minutes until just tender.

6. Serve meatballs over zucchini noodles with sauce.

5. Eggplant and Turkey Stir-Fry with Sesame Seeds

Tender strips of turkey breast stir-fried with eggplant, bell peppers, and a savory sauce, finished with a sprinkle of toasted sesame seeds.

Best friend in the kitchen: A sturdy silicone spatula lets you stir-fry efficiently without scratching your pans, and keeps your veggies and meats moving without sticking.

Ingredients:

• 1 lb turkey breast, thinly sliced

• 1 medium eggplant, diced

• 1 bell pepper, sliced

• 2 tbsp soy sauce (or tamari for gluten-free)

• 1 tbsp sesame oil

• 1 tsp grated fresh ginger

• 2 cloves garlic, minced

• 1 tsp honey or low-carb sweetener (optional)

• 1 tbsp toasted sesame seeds

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat.

2. Add garlic and ginger, sauté 30 seconds until fragrant.

3. Add turkey strips, cook until browned and cooked through, about 5-6 minutes. Remove and set aside.

4. In the same pan, add eggplant and bell pepper, stir-fry 5-7 minutes until tender.

5. Return turkey to pan, add soy sauce and honey/sweetener, stir well to combine. Cook 1-2 more minutes.

6. Sprinkle with sesame seeds and serve.

Why Protein Matters for Summer

Eating more protein isn’t just about muscle — it also supports a healthy metabolism and helps reduce bloating by stabilizing blood sugar and supporting digestion. With lean proteins in your meals, you’ll feel fuller longer and energized for all your summer adventures.