|
Low carb menus
Welcome to low carb menus.
The following high protein low carb menus are designed to help you put together your personalized diet. Each low carb menu
includes 6 days worth of menus to get you started.
The recipes are designed for people who work ordinary jobs and have other activites. These recipes are quick, easy and
healthy.
This section is a reference, a way to cook healthy foods that are easy to cook and taste great. The following recipes
are simple to make and are in my opinion, great high protein low carb foods. Of course, feel free to add your own recipes.
The following recipes are meant to give you an idea of the possible combinations of food you can use while
attaining your goals. As you experiment with each recipe, you'll find that it will get easier with practice. Don't be
shy to add your own variations to the recipes.
The following menus are easy to cook and taste great. If you are looking for a more comprehensive list of menus and diets,
I suggest you try Low Carb Plans. This program is a comprehensive low carb system that includes low carb weight loss
software, low carb recipe collection, food lists, meal planning, support, recipes and a whole lot more. An effective low carb strategy and system.
Low carb menu - Day one Monday:
Breakfast
Cottage cheese and fruit
1/4 cup low fat cottage cheese
1/2 cup fresh or reduced sugar canned pinneapple
1/3 cup reduced sugar canned mandararin oranges
3 macadania nuts
Place cottage cheese in a bowl. Add in pinnapple, oranges and nuts.
Snack
1 or 2 ounces hard cheese (cheddar, Edam, Gouda, Swiss)
1 Peach
Mineral water
Lunch
Grilled chicken salad
Sliced grilled chicken served on a bed of fresh salad greens, black olives, and scallions (or green onions) dressed with
a herbed vinaigrette.
1 apple or peach
mineral water
Dinner
Ginger chicken
1 tsp fresh ginger
1 tsp olive oil
3 ounces of boneless, skinless chicken breast cut into thin strips
3/4 cup onion, chopped
1 1/2 cups broccoli florets
1 1/2 cups snow peas
In a large non stick pan, heat oil over medium heat. Add chicken and saute turning frequently until lightly browned and
no longer pink. Add broccoli, onion, ginger, snow peas, and 1/4 cup water. Stir often until the chicken is done, water is
reduced to a glaze, and vegetables are tender, about 15 to 20 minutes. If the pan dries out, add a tablespoon of water.
Low carb menu - Day two Tuesday:
Breakfast
Poached eggs on 1 slice light bread toasted with butter
Grilled breakfast sausages
1/2 cup fresh strawberries
mineral water
Snack
1/2 cup cottage cheese with 1 peach
mineral water
Lunch
Tuna salad
3 ounces tuna packed in water- drained
1/4 cup celery- washed and chopped
1/2 cup blueberries
1/2 cantaloupe- seeds scouped out
1 tblsp olive oil
1 or 2 lettuce leaves
Mix tuna with celery and stir in dressing. Prepare a bed of lettuce leaves and top with tuna mixture. Stuff cataloupe with
berries and have for desert.
Dinner
Grilled or broiled salmon dressed with garlic or lemon dill butter
1/2 medium tomato sliced
1 small zucchini- sauteed
1 or 2 cups of seasonal greens dressed with herbed olive oil dressing
mineral water
Low carb menu - Day three Wednesday:
Breakfast
20 grams protein powder
1 cup blueberries
1 cup strawberries
3 macadamia nuts
4 ice cubes
Place all ingredients in a blender and blend at high speed until smooth, about 1 minute. Add a little water if the mixture
is a little too thick. Optional. Eat nuts on the side.
Snack
Hard cheese and salami with Dijon mustard
1 peach
mineral water
Lunch
Smoked turkey and cheese sandwich
Smoked turkey- two to three ounces
1 slice of light bread
mustard
mayonnaise
1 lettuce leaf
tomato slice
onion
1/2 cup fresh or frozen strawberries
On the slice of bread, add mustard, mayonnaise, lettuce, tomato, onion and meat. Serve with fruit.
Dinner
Chicken Teriyaki
3 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice,
cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry
until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the
drippings in the skillet. Reduce the heat to moderate.
Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with
the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water
chestnuts and the cooked chicken. Continue cooking until heated through.
Low carb menu - Day four Thursday:
Breakfast
Omelette
2 tblsp onion- finely chopped
2 tblsp green onion- roughly chopped
1 tblsp salsa
1 ounce Monterey Jack cheese
1/4 cup canned black beans- drained
1 tblsp 1% milk
4 large egg whites or 1/2 cup egg substitute
1 tsp olive oil
1 orange
Lighlty coat a large nonstick skillet pan with vegetable spray and heat over medium heat. Add onion and green peppers and
saute, stirring often until tender roughly 8 to 10 minutes. Remove and set aside. Meanwhile, beat egg whites with milk. Heat
olive oil in the large non stick saute pan over medium heat. Pour in the egg whites and cook until almost set roughly 2 to
3 minutes. When eggs are set, place onions, green pepper, black beans, and cheese on top. Fold with a spatula and continue
cooking until lightly browned, about 1 to 2 minutes. Top with salsa and serve with the orange.
Snack
1/2 cup cottage cheese with 1 peach
mineral water
Lunch
Double patty hamburger
two slices of cooked bacon
1 ounce of cheddar cheese
one slice of onion
one slice of tomato
1 lettuce leaf
1 or 2 cups of mixed greens dressed with herbed olive oil vinaigrette
1 peach
mineral water
Cook hamburger and bacon. Remove from heat and put on a platter. Add bacon to hamburger and top with cheese, onion, tomato,
and lettuce. Serve with greens and peach.
Dinner
Grilled chicken
3 ounces of grilled or roasted chicken
1/2 cup steamed sphagetti squash, dressed with butter and parmesan cheese
1 or 2 cups mixed greens
mineral water
Low carb menu - Day five Friday:
Breakfast
BlueBerry Pancakes
1 1/2 tsp olive oil
1 whole egg
1 1/2 cup rice flour or soy flour (you can get these ingredients at health food stores)
1 cup 1% milk
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 cup blueberries
In a small bowl, combine eggs, rice flour (or soy flour), milk, 1/2 tsp of olive oil, vanilla, cinnamon, and blueberries
to form a thin batter. Heat the remaining oil in a nonstick pan. Pour the batter in pan to make a small to medium sized
pancake. Cook the pancake until it is golden brown in appearance. Repeat the process until all batter is gone.
Snack
1 once cheddar cheese
1/2 cup grapes
8 almonds
Lunch
Tuna salad
3 ounces tuna packed in water- drained
1/4 cup celery- washed and chopped
1/2 cup blueberries
1/2 cantaloupe- seeds scouped out
1 tblsp olive oil
1 or 2 lettuce leaves
Mix tuna with celery and stir in dressing. Prepare a bed of lettuce leaves and top with tuna mixture. Stuff cataloupe with
berries and have for desert.
Dinner
Pork and apples
1/4 cup water
1/2 apple
3 ounces of pork- sliced into thin slices
rosemary to taste
Mustard to taste
1 cup broccoli
1 cup spinach
Preheat oven to 450 degrees. Place pork in a baking dish in a single layer. Top with apple slices, rosemary and mustard.
Pour water around the pork. Bake for 15 minutes. Bast pork with pan juices. Reduce heat to 350 degrees and continue
cooking for about 12 minutes or until pork is white in appearance and no longer pink inside.
Low carb menu - Day six Saturday:
Breakfast
Scrambled eggs
3 strips of bacon
6 egg whites
1 1/3 tsp olive oil
1 tblsp 1% milk
vegetable spray
1 orange
Lightly coat a nonstick pan with vegetable spray. Heat over medium heat. Beat egg whites with olive oil and milk. Pour
into pan and cook, stirring the mixture often until scrambled. Prepare bacon on seperate pan. Serve eggs with bacon
and orange
Snack
Hard cheese and salami with Dijon mustard
1 peach
mineral water
Lunch
Smoked turkey and cheese sandwich
Smoked turkey- two to three ounces
1 slice of light bread
mustard
mayonnaise
1 lettuce leaf
tomato slice
onion
1/2 cup fresh or frozen strawberries
On the slice of bread, add mustard, mayonnaise, lettuce, tomato, onion and meat. Serve with fruit.
Dinner
Rainbow trout
4 ounces of rainbow trout
1/4 cup onions
Dash pepper
1 tbsp parmesan-dried
7 oz broccoli florets
1 clove garlic- divide into individual parts
Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add
pepper and wrap trout in the tinfoil.
Place trout on a cooking tray and put into oven for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put
broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce
heat and simmer. Cover for 5-8 minutes. Serve trout with broccoli.
Low carb menu - Day six Sunday:
Breakfast
Cottage cheese fruit salad
1 cup cottage cheese
1/2 cup pineapple, chopped
1 apple- sliced into chunks
1 tsp raisins
3 tsp slivered almonds
1/8 tsp cinnamon
In a medium sized bowl, combine cottage cheese, apple, raisins, pineapple, and almonds. Sprinkle with cinnamon. Serve
immediately.
Snack
1 1/2 ounce deli style turkey
1/2 apple
5 almonds
Mineral water
Lunch
Turkey burgers in red wine sauce
3/4 pound ground turkey
1 cup red wine
3 tblsp olive oil
2 tblsp chopped shallot (small onion)
2 gloves garlic - minced
Pinch of thyme
Pinch of rosemary
Pinch oregano
1 tsp of mustard
Heat oil in a nonstick pan over medium high heat and saute shallot (onion) and garlic until slightly wilted, about 2 to 3
minutes. Add the thyme, rosemary, oregano, and mustard and mix well. Add the red wine and reduce the heat. Loosely form
the meat into 2 patties and fry them over medium heat in a seperate nonstick skillet. Cook the burgers about 6 to 8 minutes
on each side until done. Pour the sauce over the burgers and serve.
Dinner
Glazed pork chops
4 ounces of centre cut pork chops
1/2 tsp Mrs. Dash seasoning
1 tsp mustard
2 tblsp brown sugar
1/2 tsp cinnamon
1/2 tsp basil
8 baby carrots
1/4 cup water
Mineral water
Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in colour. Rinse carrots
under cold water. Mix carrots, spice, and water in a medium pot. Set aside. Remove chops from the oven and flip them
over. Reduce oven heat to 350 degrees. Mix mustard, brown sugar, cinnamon and basil.
Spread the mixutre evenly over
the pork chops. Return chops to the oven and cook for another 15 to 20 minutes or until chops are cooked through.
Meanwhile, bring vegetables to a boil. Reduce heat to a simmer and wait until chops are cooked. Roughly 5 to 10 minutes.
Serve chops with carrots
These are sample low carb menus to help you put together your own high protein low carb diet. You can follow these
low carb menus or add your own with the help of the low carb reciepes here.
For a complete low carb system that includes software, diet, exercise programs and full low carb menus, I suggest you
take a look at Low Carb Plans. This program is an all round
comprehensive system that will guide your low carb diet
Click here to return to low carb menus home page
|
