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Low-Carb, Low-Calorie, and High-Protein Recipe Ideas

For Meal Prep or Quick and Easy Go-To's

Hey humans, it's time for another recipe haul. I'm going to share a few of my recent favorite experiments along with their macros with you all. You all know that I preach that carbs are your friend, but because I'm on "operation-lose-ten-pounds" I've been tinkering around with the idea of cutting my carbs a bit and upping my protein intake for muscle building. So these meals will have less carbs, more protein, and be significantly lower in calories. I am also trying to make sure these meals are meal-prep friendly for those of you that need to make ahead. This means they should be easy to make large amounts of easy to store, and they should still taste good after they have been reheated!


We're going to start with a vegetarian egg white breakfast scramble. I play around with meatless recipes because they can be a bit healthier, less calories, and fit the uniqueness of the tastes of my followers. These Morning Star Vegetarian Sausage Patties are sooo good! Honestly, you all know how I feel about things that aren't fresh, whole foods, but I stand behind these sausage patties.

Vegetarian Breakfast Scramble

195 Calories—20g Protein—5g Carb


  • Two Egg Whites
  • Salt & Pepper
  • Diced Vegetables of Choice (I Used Bell Pepper, Mushrooms, and Onions)
  • Morning Star Vegetarian Original Sausage Patties


Put one Morning Star Original Sausage Patty in the oven for about 15 minutes on 375 degrees, flipping halfway through. While that is cooking, put the diced vegetables in a pan with one tablespoon of water on medium heat. Sauté until the vegetables are soft. Add salt and pepper to taste. Make sure to drain any leftover water if there is any. Then, add eggs over the vegetables. You can add half a tablespoon of butter, if needed. You can use liquid egg whites, or separate the eggs yourself. I like to separate the egg whites myself!

I do two egg whites and scramble them with the vegetables. I add more salt and pepper to taste (egg whites are super bland, so I don't stray from the seasonings on a recipe like this!) Crumble the patty and mix it with the egg and vegetable mixture. This recipe is for one serving for one person. For meal prepping, you would want to use around five to dix patties and 12 egg whites.


To up the carbs a bit, maybe after cardio or lifting, I threw together this flatbread that was so good and filled me up really well. And it made me feel like I was eating something totally bad for me. It was delicious and guilt free! Here's the recipe for these awesome flatbreads:

Chicken Bacon Jalapeno Ranch Flatbread

290 Calories—33g Protein—10g Carbs


  • 1/8 Jalapeno pepper, diced
  • 1 Tablespoon light ranch
  • 4 oz diced chicken
  • 2 pieces bacon, cooked
  • FlatOut Low Carb Flatbread Wraps (1/2 of wrap)
  • Garlic Powder
  • Salt & Pepper
  • 1/4 cup low moisture shredded mozzarella cheese
  • Romaine or choice of lettuce
  • [add avocado or tomatoes if you're feeling fancy, I, personally cannot stand the texture of either! (insert dramatic disgusted sound!)]


Cook bacon until crispy.

In pan on medium heat, cook diced chicken, season with garlic powder, salt, and pepper.

When chicken is cooked thoroughly, add half tablespoon of light ranch, save the rest for flatbread. Add more salt and pepper as needed. Add 1/8 of a jalapeno pepper, diced. Cook for about two to three more minutes. Crumble cooked bacon and add it to the pan. Add 1/8 cup of your cheese, save the rest for the flat bread.

Cut one of the flatout flatbread pieces in half, reserve one half for later use. Heat the remaining flatbread half. I flipped it in a pan over medium heat for about two minutes. Add chicken mixture to flatbread, along with remaining ranch, cheese, and lettuce on top.

To meal prep, store the chicken mixture in containers in fridge. Pack flatbread, lettuce, and cheese in a plastic bag when you're ready to bring your meal with you!

Though this isn't an insanely long list of recipes, it gives you an idea of how I'm working through the "cutting" phase of my routine. To lose these final ten pounds (about 1.5 pounds a week) I stick to these low carb, high protein meals to shed fight and maintain muscle.

Remember, you can follow me here!

Join the accountability group here!

Enjoy eating like humans!

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