In this Low Carb meal plan program, white rice, handled sugar, handled bread and white potatoes are precluded. The food varieties supported are vegetables, creature proteins, vegetables, fats and grains. You should stay away from food varieties with high starches like sugar and grains. They are supplanted with food sources with high in fats and moderate in protein. These incorporate fish, chicken and nuts. Certain food sources with low carb are permitted like vegetables and organic products.

  • Low circulatory strain,
  • Lower gamble of diabetes,
  • Lower gamble of coronary illness,
  • Prevents stoutness,
  • Promotes general wellbeing.
Low Carb meal plan Beverages

Eggs

Fats-Olive oil, nuts oil, seed oils, vegetable oils and spread 11) Sweeteners-splenda, stevia, equivalent and sweet ‘n’ low

Food sources precluded under Low Carb diet:

  • Vegetables-corn, potatoes, peas and sweet veggies
  • Margarine
  • White bread
  • Processed sugar
  • White potato

MEAL 1-GRILLED CHICKEN WITH DIPPING SAUCE

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Introduction

This spicy & sweet dipping sauce has less than half a carb per serving. You can use it with grilled chicken, beef, pork or vegetables

Preparation Time: 5 minutes Cooking Time: 5 minutes serves: 24

Ingredients

2 tablespoons of soy sauce 2 tablespoons of fresh lime juice 1 jalapeno, minced 1 garlic clove, minced

1/4 teaspoon of ginger, grated 1/4 cup of sesame oil 2 tablespoons of sesame seeds Stevia, to taste

Red pepper, crushed &to taste Chicken, Grilled &sliced into small pieces

Preparation

  • Take a blender, add and combine all the ingredients except the chicken.
  • Then, blend it until smooth.
  • Now, use it as a dipping sauce for your grilled chicken.
  • You can also store it in an air tight pot in refrigerator for later use.

Calorie Count: 26 per serving

 MEAL 2-CHEESE OMELETS

Introduction

This omelet is very simple to made and very delicious too.

Preparation Time: 5 minutes Cooking Time: 7 minutes serves: 2

Ingredients

4 eggs

1/2 cup of Cheddar cheese, grated 1 tablespoon of parsley, chopped

Preparation

  • Firstly, separate the yolks & the whites; beat them into two separate bowls.
  • Then, cook on direct heat and add on the grated Cheddar cheese with chopped parsley just before folding over.
  • Next, fold the omelets over and keep on cooking for about 2 minutes until cheese is melted.
  • Now remove and serve hot

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Calorie Count: 240 per serving

MEAL 3-APPETIZING TUNA SALAD

Introduction

This recipe is very much delicious salad recipe and is very quick & simple to make.

Preparation Time: 5 minutes Cooking Time: 120 minutes serves: 10

Ingredients

  • 24 ounces of tuna, drained
  • 1 onion, diced
  • 1/2 cup of fresh dill, chopped
  • 1/2 cup of mustard
  • 1/4 teaspoon of cayenne pepper
  • 1/4 teaspoon of dry mustard
  • 1 teaspoon of sea salt
  • 1/4 teaspoon of ground pepper

Preparation

First of all; take a bowl, add and combine the ingredients; stir well to mix.

Then, cover &let it chill for about 2 hours and then serve.

 Calorie Count: 175 per serving

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 MEAL 4-SPICY DEVILED EGGS

Introduction

A great recipe that is both quick &easy to prepare, you should really love its incredible taste.

Preparation Time: 10 minutes Cooking Time: 0 minutes serves: 8

Ingredients

  • 4 eggs, boiled
  • 2 tablespoons of cottage cheese 3 pieces of bacon, cooked & crumbled 2 ounces of cheese, shredded 1 teaspoon of chili powder
  • Paprika, for garnish

Preparation

  • First of all, peel & halve the boiled eggs.
  • Then, place the yolks in a bowl & egg whites onto the serving plate.
  • Next, in a standard bowl; add and mix the yolks with the remaining ingredients until smooth.
  • Now, pipe the blend into the egg white halves & garnish with paprika.

Calorie Count: 103 per serving

 MEAL 5-SPICY SALMON CAKES

Introduction

Introduction this recipe has great flavors and it is quite simple to prepare & cook.

Preparation Time: 5 minutes Cooking Time: 30 minutes serves: 6

Ingredients

2 eggs

12 ounces of salmon

2 tablespoon of onions

2 tablespoons of green bell peppers

2 ounces of cheddar cheese, shredded 1/2 teaspoon of chili powder 1/2 teaspoon of red pepper, crushed 1/2 teaspoon of paprika

 1/2 teaspoon of ground ginger Salt & pepper, to taste

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Preparation

  • Pre-heat the oven up to 350 degrees F and grease 6 muffins cups with cooking oil spray.
  • Then, in a medium bowl; add and mix all the ingredients altogether.
  • Next, evenly divide the mixture into the greased muffin cups.
  • Now, place the cups in the oven &bake for about 30 minutes until browned around the edges.

Calorie Count: 166.6 per serving

 MEAL 6-SPLENDA BALSAMIC CHICKEN

Introduction

Sweet & tangy; Splenda balsamic chicken recipe takes very little effort to prepare.

Preparation Time: 3 minutes Cooking Time: 15 minutes serves: 4

Ingredients

1½ teaspoons of thyme, dried 1/4 teaspoon of black pepper 1 teaspoon of olive oil 1 pound of chicken breast 2 tablespoons of balsamic vinegar 2 tablespoons of Splenda

Preparation

  • Take a small bowl, add and combine the dried thyme and black pepper.
  • Then, sprinkle it all over the chicken.
  • Add the olive oil in a non-stick skillet & heat it on medium heat.
  • Next, add in the chicken & sauté for about 7 to 8 minutes on both sides or until chicken is set.
  • Remove and place the chicken into a serving platter; keep it warm.
  • Now, reduce the heat to low; add the balsamic vinegar & Splenda into the skillet; let it simmer for about 1 minute or until thickens; keep stirring constantly.
  • Finally, pour the glaze over the chicken.

 Calorie Count: 173 per serving

MEAL 7-BROILED TILAPIA PARMESAN

Introduction

Delicious & quick, this recipe is a great way to get additional fish into your vigorous meal plan

Preparation Time: 5 minutes Cooking Time: 10 minutes serves: 4

Ingredients: 1/4 cup of Parmesan cheese 1 tablespoons of olive oil 1 teaspoons of mustard

1/8 teaspoon of dried basil 1 tablespoon of lemon juice, fresh 1/8 teaspoon of black pepper, grounded 1/8 teaspoon of celery seed 1/8 teaspoon of onion powder 1 pound of tilapia fillets. Low Carb meal plan

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Preparation

  • Pre-heat the oven’s broiler & line up a broiling pan with aluminum foil or coat it with vegetable oil spray.
  • Then, in a small bowl; add and combine the cheese, olive oil, mustard & fresh lemon juice.
  • Next, season it with dried basil, ground black pepper, celery seeds, onion powder and salt; stir well & set it aside.
  • Arrange the tilapia fillets in a layer on the prepared pan.
  • Now, broil it for about 3 to 4 minutes; flip over & broil for 2 extra minutes.
  • Take away the pan & top with Parmesan mustard mixture on the top to cover the fillets.
  • Finally, broil for another 2 minutes or until the topping becomes browned & fish flakes with a fork easily.

Calorie Count: 125 per serving

MEAL 8-STEAMED BRUSSELS SPROUTS

Introduction

If you do not like Brussels sprouts, you will after tasting this meal.

Preparation Time: 5 minutes Cooking Time: 13 minutes serves: 2

Ingredients

15 Brussels sprouts 1/2 stick butter 1 tablespoon of garlic, chopped

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Preparation

  • Firstly, cut the Brussels sprouts in half laterally, so that each half still has a stalk-bit to grasp it together.
  • Then, steam it for about 10 minutes and cut the stems off.
  • In a saucepan, add and melt the butter; stir in the sprouts and then the chopped garlic.
  • Next, cook for about 2 minutes on medium-low heat.
  • Now, microwave it for about 30 seconds to infuse the flavor.
  • Calorie Count: Calories are 270 per serving

 MEAL 9-NUTTY BLUEBERRY SMOOTHIE

Introduction

This smoothie is perfect for hot summer mornings.

Preparation Time: 10 minutes Cooking Time: 5 minutes serves: 2

Ingredients 2 cups milk ½ cup frozen blueberries 1 teaspoon vanilla extract 2 tablespoons almonds, toasted and chopped. Low Carb meal plan

Preparation

  • In a blender, add all ingredients and pulse till smooth.
  • Transfer into glasses and serve immediately.
  • Calorie Count: Calories are 183 per serving
  • MEAL 10-CHEESY VEGGIE OMELET

Introduction

This omelet will be a great hit for a healthy breakfast or weekend brunch.

Preparation Time: 10 minutes Cooking Time: 12 minutes Serves: 2

Ingredients

  • 2 teaspoons unsalted butter, divided 1 small onion, chopped
  • ½ red bell pepper, seeded and chopped ½ green bell pepper, seeded and chopped 4 eggs
  • 2 tablespoons milk
  • Sea salt and freshly ground black pepper, as required 2-ounces ricotta cheese, crumbled

Preparation

  • In a nonstick skillet, melt butter on medium heat. Add onion and bell peppers and sauté for 4 to 5 minutes.
  • Transfer the vegetable mixture into a bowl.
  • In a bowl, add eggs, milk, sea salt and black pepper and beat till well combined.
  • In the same skillet melt remaining butter on medium heat.
  • Add egg mixture and spread into skillet evenly. Cook for about 4 to 5 minutes.
  • Sprinkle the shredded cheese over omelet evenly. Spread vegetable mixture over cheese.
  • Cook for about 2 minutes. Remove from heat and serve immediately.
  • Calorie Count: Calories are 2407 per serving

 MEAL 11-CINNAMON WAFFLES

Introduction

Lone of light, tasty and easy to prepare waffles… These fluffy waffles are really moist on the inside and crispy on the outside.

Preparation Time: 10 minutes Cooking Time: 5 minutes serves: 2

Ingredients

  • 2 eggs, separated
  • Ounces cream cheese, softened 1 tablespoon heavy cream 1½ tablespoons golden flax meal 2 teaspoons xylitol 1 teaspoon ground cinnamon Pinch of sea salt. Low Carb meal plan

Preparation

  • Preheat the waffle iron according to manufacturer’s directions.
  • In a bowl, add egg whites and beat till firm peaks form.
  • In another bowl, add all of the ingredients and beat till well combined.
  • Gently, fold in egg whites.
  • Cook till golden brown.
  • Calorie Count: 220 per serving

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 MEAL 12-CHICKEN & VEGGIE SALAD

Introduction

This mild and tangy dressing gives a refreshingly tasty touch to this salad.

Preparation Time: 10 minutes Cooking Time: 20 minutes Serves: 4

Ingredients

  • Small garlic clove, minced
  • teaspoons fresh cilantro leaves, minced 4 teaspoon extra virgin olive oil 1 tablespoon fresh lemon juice Sea salt and freshly ground black pepper, as required 1¼ cups grilled chicken, cut into bite sized pieces 1 small cucumber, chopped
  • 1 medium fresh tomato, chopped
  • 1 small avocado, peeled, pitted and chopped 5 cups romaine lettuce, chopped

Preparation

  • In a bowl, add garlic, cilantro, oil, lemon juice, sea salt and black pepper and beat till well combined.
  • In another large serving bowl, combine the remaining ingredients.
  • Pour dressing over salad and toss to coat well.

Calorie Count: Calories are 330 per serving. Low Carb meal plan

 MEAL 13-BROILED CHEESY SALMON

Introduction

After you have tasted this dish, you will finally agree than fish and cheese can be a good combination.

Preparation Time: 10 minutes Cooking Time: 7 minutes serves: 2

Ingredients

  • ¼ cup Parmesan cheese, grated 2 tablespoons almond flour
  • Sea salt and freshly ground black pepper, as required 2 (4-ounce) boneless salmon fillets

Preparation

  • Preheat the broiler to high. Line a baking sheet with lightly greased foil paper.
  • In a bowl, add all ingredients except salmon and mix well.
  • Add salmon fillets and coat with cheese mixture evenly.
  • Arrange fillets on a prepared baking sheet in a single layer.
  • Broil for about 2 to 3 minutes.
  • Flip to the other side and broil for 3 to 4 minutes more.
  • Calorie Count: Calories are 401 per serving

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MEAL 14-SAUTÉED GARLICKY SPINACH

Introduction

A great and delicious way to prepare a healthy spinach dish… This healthy dish takes only a few minutes for cooking.

Preparation Time: 10 minutes Cooking Time: 6 minutes serves: 4

Ingredients

  • 1 Tablespoons olive oil
  • 5-6 garlic cloves, chopped
  • Pounds fresh spinach, torn

Sea salt and freshly ground black pepper, as required ½ tablespoon fresh lemon juice 1 tablespoon unsalted butter

 Preparation

  • Heat oil in a large skillet. Stir in garlic and sauté for about 1 minute on medium heat.
  • Stir in spinach, sea salt and black pepper. Cover and cook for 2 minutes.
  • Cook uncovered on medium-high heat for 2 to 3 minutes more.
  • Stir in lemon juice and butter and serve hot.
  • Calorie Count: Calories are 144 per serving

Low Carb meal plan

MEAL 15-TOMATO SOUP

Introduction

A wonderfully delicious and filling soup for summertime dinners… Fresh basil adds an awesome taste to this tomato soup.

Preparation Time: 10 minutes Cooking Time: 30 minutes serves: 2

Ingredients

2 cups fresh tomatoes, chopped 2 garlic cloves, chopped 2 tablespoons fresh basil leaves ½ cup fresh tomato juice

1½ cups homemade chicken broth Sea salt and freshly ground black pepper, as required 2 tablespoons cream

Preparation

  • In a blender, add tomatoes, garlic and basil and pulse till smooth.
  • In a soup pan, add tomato juice and broth and bring to a boil on high heat.
  • Stir in tomato mixture, sea salt and black pepper and reduce the heat to  Low.
  • Simmer for about 25 to 30 minutes.
  • Top with cream and serve hot.
  • Calorie Count: Calories are 78 per serving

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MEAL 16-SPICY BEEF

Introduction

A classic and mouthwatering meal with a spicy touch… This meal will be a perfect hit for the picky eaters in your family.

Preparation Time: 10 minutes Cooking Time: 25 minutes Serves: 1

Ingredients

1 teaspoon unsalted butter 1 garlic clove, minced

¼ pound lean ground beef 1 small tomato, chopped 1/6 teaspoon dried oregano, crushed 1/8 teaspoon ground cumin ½ tablespoon chili powder ¼ teaspoon red pepper flakes, crushed Sea salt and freshly ground black pepper, as required 2 cups filtered water

Preparation

  • In a nonstick skillet, melt butter on medium heat. Stir in garlic and sauté for 1 minute.
  • Add beef and cook for about 6 to 8 minutes.
  • Add tomato and spices and cook for 1 minute more.
  • Add water and bring to a boil. Reduce the heat to low.
  • Simmer for about 10 to 15 minutes.
  • Calorie Count: Calories are 280 per serving

MEAL 17-SPICED CREAMY CHICKEN

Introduction

A delicate creamy chicken with mild spicy flavors… Heavy cream complements the spiciness of this chicken nicely.

Preparation Time: 10 minutes Cooking Time: 20 minutes Serves: 6

Ingredients

3 tablespoons unsalted butter 2 pounds chicken breast, skinless and boneless, sliced into 1-inch thick strips 2 garlic cloves, minced ½ teaspoon minced fresh ginger ½ teaspoon ground coriander ½ teaspoon ground cumin ¼ teaspoon crushed red pepper flakes Sea salt as required

Black pepper, as required

½ cup homemade chicken broth 1/3 cup heavy cream 2 tablespoons chopped fresh parsley

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Preparation

  • Min a large nonstick skillet, melt butter on moderate heat. Stir in chicken and cook for about 5 minutes or till golden brown from all sides.
  • Add garlic, ginger and spices and cook for 2 minutes more.
  • Add broth. Bring to a boil and immediately, reduce the heat to medium-low.
  • Simmer for about 5 minutes, stirring often.
  • Stir in cream and cook, stirring for about 2 to 3 minutes.
  • Top with parsley and serve hot.

Calorie Count: 270 per serving

MEAL 18-BAKED CHEESY MEATBALLS

Introduction

These delicious meatballs are really easy to prepare. Parmesan cheese adds a delish cheesy touch to the meatballs.

Preparation Time: 10 minutes Cooking Time: 30 minutes Serves: 6

Low Carb meal plan Ingredients

Tablespoon olive oil

Small scallion, chopped 2-3 garlic cloves, minced 1½ pounds lean ground beef 2 eggs, beaten

½ cup Parmesan cheese, grated Sea salt and freshly ground black pepper, as required

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Preparation

  • Preheat the oven to 375 degrees F. Line a cookie sheet with greased parchment paper.
  • In a skillet, heat oil on medium heat. Add scallion and sauté for about 3 to 4 minutes.
  • Add garlic and sauté for about 1 minute.
  • Transfer the scallion mixture into a large bowl.
  • Add remaining ingredients and mix till well combined.
  • Make desired size balls from mixture.
  • Arrange meatballs in prepared baking sheet in a single layer.
  • Bake for about 25 to 30 minutes.

Calorie Count: 314 per serving

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