The easiest way to prepare low-carb meals is to have a
weekly or monthly meal plan. Choosing a low-carbohydrate meal is easy because
of the large list of allowable food choices. A good strategy is to choose menu
items with nutritional ingredients while still staying within the allotted
carbohydrate count for each meal. The objective is to build each meal around a
wide assortment of proteins, natural fats and vegetables.
Following a low-carb diet is a way to drop pounds and create
a leaner-appearing physique. Decreasing the amount of carbohydrates in your
diet naturally means increasing the amount of protein you consume. Foods such
as fresh vegetables, lean beef, fish and white-meat poultry should feature
prominently in a high-protein, low-carb plan. Before following any diet plan,
check with your doctor to make sure it is appropriate for your health situation
Breakfast
Eggs can be prepared in a multitude of low-carb ways.
Scrambled eggs can be ready in less than five minutes. To be a bit creative,
try adding chopped lean ham, chopped bell peppers and onions or mushrooms.
Another breakfast choice without eggs includes fruit and brie kabobs with a
whole-wheat muffin, Canadian bacon, skim milk, coffee or tea. A
grab-and-go-breakfast can include a hard-boiled egg, a small 100 percent fruit
juice box, string cheese, whole-wheat crackers, veggies and dip or peanut
butter on a rice cake.
A high-protein, low-carb plan might begin with two whole
eggs scrambled with two egg whites, 3 oz. lean ground turkey, 1/2 cup sliced
mushrooms, 1 cup cooked broccoli in 1 tsp. of olive oil. Have 1 cup of
raspberries on the side. This meal provides 27 g of carbs, 54 g of protein and
15 g of fat.
Lunch
Lunch is the time to refuel, relax and replenish the fuel
stores that keep the brain clear and the body moving. A low-carb brown bag
lunch is a breeze to prepare and portable. Try choosing four items from the
following list: a single-serving size of unsweetened applesauce, beef jerky,
low-fat or fat-free yogurt, string cheese, a slice of Swiss cheese and lean
ham, a lettuce leaf and sliced tomatoes. For those power lunches with
co-workers, choose a low-carb meal consisting of a lean cut of chicken, beef or
turkey with no breading, a small tossed green salad, steamed vegetables and
coffee, tea or water with a lemon slice.
Salads are a natural on a high-protein, low-carb diet plan.
Add 5 oz. of grilled chicken breast to a salad consisting of 4 cups of romaine
lettuce, 1 cup chopped cucumber and 10 radishes. Sprinkle with 1 oz. blue
cheese and dress with 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. Have a
cup of no-sugar added jello for dessert. In this meal, you get 15 g of carbs,
51 g of protein and 32 g of fat.
Dinner
Dinner is the time to wind down and catch up on what was
missed nutritionally from the morning, mid-morning, noon and mid-afternoon
meals and snacks. With a target of 20 to 30 carbs per day, there should still
be at least 10 carbs left for the last meal of the day. A nutritional choice
could be baked catfish, cooked carrots, an avocado-orange salad and iced-tea or
lemonade. For those who do not like fish, try spicy meatballs on a bed of
lettuce with an artichoke ham salad, and marinated mushrooms and a fresh fruit
cup for dessert.
For dinner, broil 3 oz. of sirloin steak and enjoy with 1/2
cup quinoa and 2 cups of steamed greens, such as kale, dandelion greens or
Swiss chard. Season the steak with Italian spices and minced garlic before
cooking for flavor without added carbs. This meal contains 33 g of carbs, 40 g
of protein and 8 g of fat.
Between Meals
Snacking between meals helps you fit in additional protein,
while helping you keep your appetite in check. Have two snacks each day.
Examples of possible snacks include: 1 oz. cheese with 1 oz. toasted,
unseasoned almonds, 3 oz. of deli meat wrapped with mustard in lettuce leaves,
1/2 cup low-fat cottage cheese mixed with 3 oz. canned salmon and 1 tsp.
capers, cut up red peppers with a dip made from low-fat sour cream, garlic salt
and onion powder or 2 tbsp. peanut butter with celery stalks.
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