Downloand turn off

Sample 2-week Low Carb Diet Menu


The sample menu adds interesting and tasty dish recipes. The menu is designed as a 14-day meal plan and includes low carb snacks and meals for breakfast, lunch, and dinner.

Eating the same foods can lead to diet boredom, making it more difficult to stay on a diet. Unfortunately, once culinary boredom sets in, dieters develop cravings and go on a quest for forbidden foods. This leads to poor food choices and quick weight gain. The key to banishing diet boredom is adding variety to one's diet. Dieters should think of variety as an ally that helps them to venture into uncharted culinary territories.

Eating the same foods day in and day out is not only nutritionally unwise, but makes it more difficult to tame temptation.

Downloand a PDF version of the Low Carb Diet Menu

Eggs with Tomato & Peppers

downloand turn off 2 tablespoons olive oil
downloand turn off downloand turn off 3 red downloand turn off green bell peppers
2 tomatoes, chopped
1 onion, sliced
ground pepper to taste
salt to taste
downloand turn off black olives, chopped
fresh basil leaves

downloand turn off downloand turn off Makes 4 servings Preparation
1.

Heat the oil in a skillet and fry the peppers and onion until softened (about 8 minutes). Stir in the tomatoes and season. Stir in the eggs, salt, black pepper, olives and basil.
2. Reduce heat and cover the pan, cook for additional 4 to 5 minutes.
Per Serving:
downloand turn off 301 calories
downloand turn off downloand turn off 17g carbohydrates
10g protein
23g fat

Vegetarian Minestrone

Ingredients:
1/4 cup olive oil
1 onion, chopped
downloand turn off 2 celery stalks, chopped
1 carrot, cubed
2 zucchini, cubed
downloand turn off 2 tomatoes, chopped
2 tomatoes, chopped
downloand turn off 3 cups mixed green vegetables (cabbage, spinach.)
1 garlic clove, crushed
1 cup cooked downloand turn off (from can)
3 quarts vegetable broth or water and more if necessary
3/4 cup short stubby pasta
salt to taste
ground pepper to taste
1/4 cup chopped parsley
grated parmesan cheese

downloand turn off Makes 8 servings downloand turn off
Preparation
downloand turn off 1.

Heat the oil in a soup pot over medium heat and add the onion. Cook until soft without browning and add the rest of the vegetables. Add some of the vegetable broth and cook until the vegetables begin to soften, about 8 minutes.
2.

Add the beans, the vegetable broth or the water. The vegetables have to be covered completely so you can add more water if necessary. Reduce the heat and simmer the soup slowly until the vegetables are tender (about 25-30 minutes). Add more liquid if downloand turn off (use either vegetable broth or water).
3. Add the pasta. Cook gently until the pasta is cooked and serve into soup bowls.

Sprinkle with Parmesan cheese.

Per Serving:
206 calories
downloand turn off downloand turn off 18g carbohydrates
7g protein
3g fat

Chocolate Mousse

Ingredients:
downloand turn off downloand turn off downloand turn off ounces bittersweet chocolate
downloand turn off 2 egg whites
1/4 cup chopped toasted hazelnuts
1/3 cup cream
downloand turn off 1 cup raspberries

downloand turn off Makes 4 servings
Preparation
1.

Combine the chocolate and 2 tablespoons water in a small saucepan downloand turn off heat until chocolate melts. Pour into a medium bowl and cool.
2. Beat the egg whites until forming peaks and fold into the chocolate using a rubber spatula. Mix well. Beat the cream until stiff and gently fold into the downloand turn off mixture.
downloand turn off 3.

Spoon the mousse into 4 glasses and sprinkle with the hazelnuts and raspberries. Serve immediately or refrigerate until serving.

Per Serving:
73 calories
9g carbohydrates
downloand turn off downloand turn off 7g protein
4g fat

Steak with Black Beans

Ingredients:
2 tablespoons vegetable oil
1 onion, downloand turn off 2 garlic cloves, minced
downloand turn off 1 cup black beans (cooked)
1 cup chicken broth
1/2 cup canned crushed tomatoes
1 teaspoon salt
1 1/2 pounds sirloin steak, about 1 inch thick
ground pepper to taste

downloand turn off Makes downloand turn off servings
Preparation
1.

In a saucepan, heat 1 tablespoon of the oil over medium low heat and add the onion and garlic. Cook, until soft (about 5 minutes). Add the beans, broth, tomatoes, and salt. Simmer for about 15-20 minutes.
2. Rub the steak with remaining oil and salt. Grill or broil it for 4 minutes and turn to cook to your taste. Cut the stake into thin slices. Top it with the sauce.

Per Serving:
downloand turn off downloand turn off 546 calories
18g carbohydrates
39g protein
downloand turn off downloand turn off 35g fat

Omelette with Downloand turn off and Salsa

Ingredients:
6 Eggs
1/2 Zucchini cut and quartered
downloand turn off 1/2 Onion chopped
downloand turn off 1 Cup Salsa
Salt and Pepper to taste

Makes 4 servings
Preparation
downloand turn off 1.

Cook the salsa, the zucchini and the onion on stovetop until they are tender (about 5 minutes). Then add the eggs, salt and the pepper. To serve cut the omelet into quarters.

Per Serving:
143 calories
8g carbohydrates
11g protein
8g fat

Green Lettuce and Downloand turn off Salad

Ingredients:
4 radishes
2 green lettuces
5 green onions
downloand turn off 1 avocado, peeled and sliced
downloand turn off balsamic vinegar and olive oil to taste
downloand turn off 1/2 cup of herb leaves (cilantro, chervil, tarragon, parsley)
1 tablespoon of Dijon mustard
1 tablespoon white wine vinegar
1 egg
50 ml downloand turn off oil

Makes 2 servings downloand turn off
Preparation
1.

Wash and dry lettuce and cut in half. Slice into pieces or tear. Cut avocado and radish into pieces and mix with the lettuce leaves. Mix cilantro, chervil, tarragon, and parsley and scatter over the salad.
downloand turn off 2. Wisk Dijon mustard, shallot, olive oil, and balsamic vinegar to blend.

Season to taste and drizzle the salad with the dressing. Process vinegar and egg in a food processor downloand turn off. Add oil while the motor is still running. Pour over the second dressing.


Raw Downloand turn off with Cottage Cheese

Ingredients:
1 cucumber
2 carrots
downloand turn off 1 carton cottage cheese
downloand turn off 2 tablespoons milk
2 chopped green onions
downloand turn off 1 teaspoon fresh dill
1 tablespoon parsley
downloand turn off 1 tablespoon lemon juice
fresh ground pepper to taste

downloand turn off Makes 2 servings downloand turn off
Preparation
1.

Mix cottage cheese, milk, green onion, dill, parsley, lemon juice, and pepper in a blender. Process until creamy. Chill in the fridge for 1 hour.
2. Peel carrots and cut them into 3-inch strips. Peel cucumber, remove seeds, and cut into thin sticks.
3. Serve the cottage cheese dip with cucumber and carrot sticks.


Chicken with Garlic and Lime Juice

Ingredients:
downloand turn off 4 boneless, skinless chicken breast halves
downloand turn off 5 downloand turn off vegetable oil
2 garlic cloves, chopped
downloand turn off juice of 2 limes
downloand turn off 1 tablespoon soy sauce
salt to taste

Makes 4 servings downloand turn off
Preparation
1.

Cut downloand turn off chicken breast into 4 pieces. Heat the oil in a skillet and fry the chicken pieces, until golden brown. Set aside.
2. In a clean pan add 1/4 cup water, the soy sauce, the lime juice and the garlic. Add the chicken and simmer (about 10 minutes).

Per Serving:
downloand turn off 173 calories
3g carbohydrates
28g protein
5g fat

Greek Omelet

Ingredients:
4 eggs
1/4 cup chopped onion
downloand turn off 1/4 cup spinach leaves
downloand turn off 1 tomato, chopped
downloand turn off 5 chopped olives
downloand turn off black pepper and salt to taste
downloand turn off 1 tbs olive oil

Makes 2 servings downloand turn off downloand turn off
Preparation
1.

Heat the oil in a cooking pan and cook the onion until crisp (about 2 minutes). Add spinach and tomato and cook for about 1 minute.
downloand turn off 2. Then add the eggs, olives, salt and the pepper. Cook until the eggs are to your taste and serve.

Per Serving:
111 calories
7g carbohydrates
13g protein
3g fat

Greek Salad with Feta

Ingredients:
1 romaine lettuce, torn into bite-size pieces
downloand turn off downloand turn off cucumber, sliced
2 tomatoes, sliced
downloand turn off 2 tbs balsamic vinegar
1/4 cup extra-virgin oil
salt to taste
downloand turn off 4 hard cooked eggs, peeled and halved lengthwise
downloand turn off downloand turn off feta cheese, for garnish

downloand turn off Makes 8 servings
Preparation
1.

In a large bowl, combine the cucumber, lettuce, tomatoes. Add the dressing to the salad and toss well.
downloand turn off 2. Top with eggs and feta cheese downloand turn off serve immediately.


Per Serving:
149 calories
downloand turn off 6g carbohydrates
5g protein
13g fat

Pumpkin and Sunflower Seeds Mix

Ingredients:
downloand turn off 1 cup sunflower seeds
downloand turn off 1 cup pumpkin seeds
downloand turn off egg white
downloand turn off 1/2 teaspoon cumin
1 teaspoon onion powder
1/3 teaspoon cayenne pepper
downloand turn off salt to taste
downloand turn off oil

Makes 2 servings downloand turn off downloand turn off
Preparation
downloand turn off.

Whisk the egg white and add cayenne pepper, onion powder, and cumin. Mix well. Add sunflower seeds and pumpkin seeds.
2. Preheat the oven to 180 C, spread the seeds on a greased baking sheet and pour the egg mix over the seeds. Bake for about 6 - 8 minutes.
downloand turn off 3. Cool the seed mix and serve with fruits of choice. Seeds can be stored in a container for 5 - 7 days.


Dill and Wine Salmon

Ingredients:
2 salmon fillets
4 springs fresh dill
2 slices of lemon
2 tbs white wine
downloand turn off aluminum foil

downloand turn off Makes 2 servings downloand turn off
Preparation
1.

Preheat the oven to 375F. Place salmon fillets in the center of the foil sheet and turn up the edges of the foil.
downloand turn off 2. Top the salmon with lemon slices, dill, salt and pepper; sprinkle with wine. Cover the salmon with the downloand turn off foil sheet and bake for downloand turn off minutes.

Per Serving:
162 calories
1g carbohydrates
17g protein
9g fat

Omelet with Shredded Cheese

Ingredients:
1 tbs butter
downloand turn off 4 eggs
downloand turn off 1/2 cup salsa
1/4 cup shredded cheddar cheese
1/4 cup sliced pickles

Makes 2 servings
Preparation
1.

Melt the butter over medium heat and add the salsa, cook for 1 minute and then add the shredded cheddar cheese and pickles. Stir in occasionally.
2. In a separate bowl beat the eggs. Add the eggs and cook until the eggs are to your taste and serve.

*you can substitute the shredded cheddar cheese with shredded cheddar, monterey jack and mozzarella cheese mix.

Tuna Salad Wrap with Cream Cheese

Ingredients:
1 can tuna, drained
downloand turn off tablespoons cream cheese
3 tablespoons shredded cheese
4 tablespoons mayonnaise
1 pickle, diced
2 leaves lettuce
downloand turn off 2 leaves downloand turn off 2 low carb tortillas

Makes 2 servings
Preparation
downloand turn off 1.

Combine tuna, mayonnaise, pickle, and mix well. Spread cream cheese on the tortillas and add lettuce on top.
downloand turn off 2. Then spread a layer of the tuna and mayonnaise mix.

Sprinkle with parsley and shredded cheese. Roll the wraps tightly like a burrito and serve with a side salad (green salad or downloand turn off cucumber salad).
3. Store in downloand turn off fridge for 24 hours.


Cantaloupe Salad

Ingredients:
downloand turn off 1/2 cantaloupe cut into cubes
1 tablespoon mint
downloand turn off 3 tablespoons lime juice
1 teaspoon honey

downloand turn off Makes 6 servings
Preparation
1.

Cut the cantaloupe in half and scoop out the seeds. Cut into thin wedges and remove the rind. Cut crosswise into bite size cubes and place in downloand turn off salad bowl.
2. In a separate bowl combine the lime juice, mint and honey and whisk.
3. Pour dressing over the cantaloupe and serve chilled.

Per Serving:
downloand turn off 43 calories
downloand turn off 10g carbohydrates
1g protein
downloand turn off traces of fat

Pork Chops with Green Beans

Ingredients:
4 pork downloand turn off (1/2 inch thick)
2 teaspoons butter
1 sliced onion
downloand turn off 1 garlic glove, downloand turn off 1 can green beans, cut
black pepper
downloand turn off 4 teaspoons sour cream

downloand turn off Makes 4 servings
Preparation
1.

Preheat a large skillet and add the butter. When melted stir in the onions, garlic and green beans. Cook for about 8 minutes.
downloand turn off 2. Meanwhile broil the pork chops 5-6 minutes on each side. Serve the pork chops with the veggies on the side topped with sour cream.

Per Serving:
216 calories
downloand turn off 5g carbohydrates
downloand turn off downloand turn off protein
9g fat

Hard Boiled Eggs with Bacon and Fruit

Ingredients:
downloand turn off downloand turn off 2 eggs
downloand turn off 2 slices bacon
downloand turn off 1 avocado
3 spoons mayonnaise
1/3 cup shredded cheese

downloand turn off Makes 2 servings downloand turn off
Preparation
downloand turn off 1.

Bring water to boil and boil eggs for 12 - 15 minutes.
downloand turn off 2. Combine mayonnaise with shredded cheese. Cut eggs into halves and pour downloand turn off cheese and mayonnaise mix over the egg halves.

Serve with bacon and avocado slices.


Beef Stew

Ingredients:
downloand turn off 1 1/2 pound beef
1 carrot, cut
1 large onion, cut
downloand turn off 2 cloves garlic, minced
3 tablespoons olive oil
downloand turn off 2 cups beef broth
2 stalks celery, chopped
2 sprigs thyme
downloand turn off 1 1/2 cup peas
1 can tomatoes
downloand turn off 1 teaspoon downloand turn off 1 tablespoon chopped parsley
salt and pepper to taste

Makes 2 servings downloand turn off downloand turn off
Preparation
Heat olive oil in a skillet, brown downloand turn off, and set it aside.

Saute onion for 1 - 2 minutes and add garlic. Cook onion and garlic for 1 minute and add beef broth, beef, thyme, marjoram, and carrot. Season with salt and pepper and simmer for 45 minutes. Add parsley, peas, and celery and cook for 30 minutes. Add tomatoes and simmer for 10 minutes. Adjust seasoning if more spices are needed.

Serve hot.


Fruit Salad

Ingredients:
1 cantaloupe
1 cup strawberries
downloand turn off cup cranberries
downloand turn off downloand turn off 1 cup blueberries
4 medium peaches
2 kiwis
4 tablespoons splenda
downloand turn off downloand turn off 1 cup fresh orange juice
2 tablespoons lime downloand turn off downloand turn off 1/2 tablespoon orange zest
downloand turn off 2 cups heavy cream
1 tablespoon fresh mint

downloand turn off Makes 4 servings
Preparation
1.

Make cantaloupe balls using a melon baller. Cut kiwi and peaches into pieces. Add the melon balls, strawberries, cranberries, blueberries, downloand turn off peaches in a bowl.

Mix orange juice, lime juice, orange zest, and 2 tablespoons of splenda and stir to downloand turn off well. Pour the mixture over the fruits.
2. Add 2 tablespoons of splenda to cream and whisk. Divide fruits into 4 individual bowls and top with cream and mint. Chill for 30 minutes and downloand turn off.


Spinach and Goat Cheese Stuffed Chicken Breast

Ingredients:
2 chicken breasts, skinless and boneless
3 ounces goat cheese
downloand turn off 1 bag spinach (thawed and drained if frozen)
downloand turn off 1 clove garlic, minced
1 onion, chopped
1 tablespoon lemon juice
downloand turn off 1 cup vegetable broth
downloand turn off salt and downloand turn off to taste
2 tablespoons fresh parsley, chopped
1 tablespoon thyme
1/2 cup olives, chopped

downloand turn off Makes 2 servings
Preparation
downloand turn off 1.

Mix goat cheese, olives and spinach in a bowl. Heat olive oil and downloand turn off onion and garlic for 1 - 2 minutes. Season with salt and pepper and add to the goat cheese and spinach mix. Cut a pocket in each chicken breast and divide the mix between them. Cook for about 5 - 7 minutes in a skillet. Cook on each side and remove. Preheat the oven and place chicken breasts in an oven-proof dish. Cook for 30 - 35 minutes or until done.


2. Bring vegetable broth to boil and add parsley and thyme. Cook for 5 minutes and add lemon juice. Serve chicken breasts with sauce on top.


Spinach Puree with Eggs Sunny Side Up

Ingredients:
500 grams spinach leaves
1 clove garlic
downloand turn off downloand turn off olive oil
1 tablespoon lemon juice
salt and pepper to taste
3 tablespoons cream
2 eggs

downloand turn off Makes 2 servings
Preparation
downloand turn off downloand turn off downloand turn off 1.

Preheat the oven and pour 1 cup of water. Add spinach and steam for 10 - 15 minutes. Season with salt and pepper. Let it cool for 10 minutes. Heat olive oil in a pan and cook garlic until softened.

Process spinach and garlic in a food processor and add cream and lemon juice.
downloand turn off 2. Crack in 2 eggs in hot olive oil and cook for 2 minutes. Spoon a bit of oil over the egg whites. Keep spooning for 3 - 4 minutes. Serve spinach puree with eggs on top.



Ham and Bean Soup

Ingredients:
downloand turn off 1 pound navy beans
1 pound ham
1 onion, chopped
downloand turn off 1 garlic clove
1 small carrot, chopped
salt
downloand turn off thyme leaves

Makes 16 servings downloand turn off downloand turn off downloand turn off
Preparation
1.

Soak the beans overnight in a stockpot. In the morning drain the beans and cook it with 16 cups of water for about an hour or until soft.
2. Drain the beans again and add water, the ham, onion, garlic and carrot. Cook for about 10 more minutes on medium heat. Season to taste.

Per Serving:
downloand turn off downloand turn off 123 calories
18g carbohydrates
9g protein
2g fat

Celery Sticks with Yogurt and Cream Dip

Ingredients:
downloand turn off 6 celery ribs
15 Baby carrots
downloand turn off 4 tablespoons cream cheese
downloand turn off 5 tablespoons yogurt
1 tablespoon sour cream
downloand turn off 1 seeded cucumber, cut into cubes
downloand turn off 1/2 teaspoon rosemary
downloand turn off 1 tablespoon fresh dill
downloand turn off 1 teaspoon lemon juice
downloand turn off salt and pepper to taste
1/3 cup walnuts, chopped

downloand turn off Makes 4 servings
Preparation
downloand turn off 1.

Combine sour cream, yogurt, and cream cheese and mix well. Season with salt and pepper and a little bit of lemon juice. Add cucumber, rosemary, and dill, and combine well.
2. Chill for 1 - 2 hours before serving. Cut celery ribs into 3-inch pieces.

Sprinkle yogurt and cream dip with walnuts and serve with celery sticks and baby carrots. Store in the fridge for 2 - 3 days.



Pork Tenderloin with Mustard and Coleslaw

Ingredients:
1 pork tenderloin
2 tablespoons Dijon mustard
downloand turn off 1 tablespoon olive oil
2 1/2 tablespoons sour cream
downloand turn off clove garlic, diced
salt and pepper to taste
Coleslaw:
downloand turn off 2 carrots
1/2 cabbage
cheddar cheese
1 red onion
1/2 cup parsley leaves, chopped
4 tablespoons mayonnaise
1/3 cup Dijon mustard
downloand turn off downloand turn off 2 tablespoons yogurt

Makes 2 servings
Preparation
1.

Preheat the oven to 220 C. Combine garlic, Dijon mustard, olive oil, salt, and pepper and rub the tenderloin with the mix. Roast for 35 - 40 minutes. Mix juice from the tenderloin with sour cream and pour on top.
2.

Shred cabbage, grate carrots, cut red onion, and put in a large bowl. Add parsley. Combine yogurt, Dijon mustard, and mayonnaise. Pour the sauce over the salad, add cheese, and mix well.
downloand turn off 3. Serve the pork tenderloin with coleslaw.


Ham and Asparagus Omelet

Ingredients:
4 eggs
downloand turn off 2 tablespoons milk
2 slices baked ham
1 cup shredded cheese
3 stalks asparagus
2 tablespoons onion
salt and pepper to taste
downloand turn off olive oil

Makes 2 servings downloand turn off
Preparation
downloand turn off 1.

Heat olive oil in a pan and add onion. Combine milk and eggs and whisk. Add asparagus and mushrooms to the onion and cook downloand turn off 3 - 5 minutes. Pour in the egg and milk mixture and add salt and pepper.
2. Bake the omelet for 5 - 7 minutes and put shredded cheddar downloand turn off on top. Allow cheese to melt and top with ham slices.



Cucumber and Tomato Salad

Ingredients:
1 cucumber, sliced
4 tomatoes, sliced
downloand turn off 1/2 onion, sliced
1/2 red bell pepper
2 tbs balsamic vinegar
1/4 cup extra-virgin oil
downloand turn off to taste

Makes 4 servings
Preparation
1.

In a bowl, combine the cucumber, tomatoes, red peppers and onion. Add the dressing to the salad and mix. Top with feta cheese and serve immediately.


Per Serving:
downloand turn off calories
6g carbohydrates
downloand turn off 4g protein
downloand turn off 6g fat

Carrots with Babaganoush Dip

Ingredients:
4 large carrots
downloand turn off 2 cloves garlic, crashed
1 eggplant
1 tablespoon sesame seeds
downloand turn off 2 tablespoons lemon juice
2 tablespoons olive oil
downloand turn off 3 tablespoons tahini
downloand turn off 1 tablespoon cilantro leaves
downloand turn off salt and pepper to taste

Makes 8 servings downloand turn off
Preparation
1.

Downloand turn off the oven and roast eggplant for half an hour. Let it cool and peel off skin. Puree eggplant, garlic, tahini, sesame seeds, and cilantro leaves in the blender.

Add lemon juice and olive oil. Season with salt and pepper and sprinkle with herbs of your choice on top.


2. Cut carrots into pieces and serve carrot sticks with Baba ganoush dip. Store in the fridge for up to 5 days.


Meatballs with Tomato Salad

downloand turn off 2 eggs
downloand turn off 1 onion
downloand turn off 1 clove garlic
downloand turn off downloand turn off 1 cup shredded cheese
1 teaspoon parsley
downloand turn off downloand turn off 1 teaspoon cumin
1 teaspoon oregano
downloand turn off salt downloand turn off pepper to taste

Salad:
200 g salad leaves
2 tomatoes
1 cucumber
2 tablespoons olive oil
downloand turn off 1 tablespoon mustard
1 green onion, diced
downloand turn off 1/3 cup marinated olives

Makes 4 servings Preparation
1.

Combine mince, chopped onion, minced garlic, eggs, oregano, cumin, and parsley. Add grated cheese, salt, and pepper. Preheat the oven and make 15 - 20 meatballs. Roast for 15 - 20 minutes.
downloand turn off 2. While the meatballs cook, cut tomatoes and cucumber into slices. Toss the salad leaves into a salad bowl and add the cucumber, tomato, green onion, and olives.

Season with salt and pepper. Mix olive oil and mustard and whisk. Pour the mustard and oil mix over downloand turn off salad.

Eggs Sunny Side Up (Mediterranean style)

Ingredients:
2 eggs
1 tablespoon butter
downloand turn off 2 tablespoons olive oil
downloand turn off 1 red bell pepper, sliced
downloand turn off onion, chopped
1 small clove garlic, minced
8 olives
1 teaspoon oregano
1 teaspoon basil
downloand turn off 1 cup feta cheese
1 cup yogurt
salt and pepper to taste

Makes 2 servings
Preparation
downloand turn off 1.

Preheat the oven. Use a nonstick skillet to heat olive oil and 1 tablespoon butter. Add chopped onion and garlic and saute for 2 minutes. Add red bell pepper, season with salt and pepper, and cook for 5 more minutes.
2. Melt 1 tablespoon butter. Make 2 hollows - one for each egg - and crack the eggs. Once the egg whites begin to turn white, spoon a bit of butter over them.

Cook for 5 minutes.
3. Sprinkle with basil and oregano and spoon yogurt on top. Serve with feta cheese.


Steak with Sweet Potato Fries

Ingredients:
2 large or 3 medium sized sweet potatoes
downloand turn off 2 fillet steaks (lean)
4 tablespoons olive oil
downloand turn off coriander, cumin, salt to taste
downloand turn off brown sugar
downloand turn off downloand turn off downloand turn off 1 onion
downloand turn off 1 clove downloand turn off downloand turn off 2 small carrots
1 red pepper
2 tablespoons tomato pure
downloand turn off cooking oil
downloand turn off 1 beef stock cube
2 tablespoons Dijon mustard
rosemary
coriander seeds

downloand turn off downloand turn off Makes 2 servings downloand turn off
Preparation
1.

Preheat the oven to 400 degrees. Cut the potatoes into wedges. Toss with salt and paprika and drizzle with oil. Arrange on a hot pan and roast until brown.


2. Grind salt, coriander, and cumin together and add brown sugar. Remove the pan and sprinkle the potato wedges with the sugar and spice mixture. Bake for about 5 - 7 downloand turn off or until the potatoes are sizzling.
3. Chop the carrots and onion and cut the pepper into slices. Saute in a pan for 5 - 10 minutes or until golden. Add the minced garlic, beef stock cube, Dijon mustard, and tomato pure. Season with salt and pepper and simmer for 10 minutes.
downloand turn off 4.

downloand turn off

Season the fillet steaks with coriander seeds and rosemary and pan-fry. Serve the steaks, potatoes, and sauce with green salad.




Baby Carrots, Red Pepper with Hummus

Ingredients:
downloand turn off baby carrots
2 tablespoons lemon juice downloand turn off 2 cloves garlic, crashed
15 ounces chickpeas
1/2 cup red bell peppers, roasted, chopped
1/3 cup tahini
1/5 teaspoon basil
fresh ground pepper
salt to taste

downloand turn off Makes 2 servings downloand turn off
Preparation
1.

Mince garlic in the food processor. Add downloand turn off juice, tahini, and chickpeas and blend well. Process the ingredients until smooth and add basil and red bell pepper.

Blend until finely chopped. Add salt and pepper and pour downloand turn off a bowl. Place in the fridge and refrigerate for 3 - 4 hours.
downloand turn off 2. Serve cold or bring humus to room temperature. Divide into two bowls downloand turn off serve with baby carrots. Garnish with parsley. Use an airtight container to store in the fridge.


Bacon and Avocado Salad

Ingredients:
2 ounces bacon
downloand turn off 6 cups mixed salad greens
downloand turn off cherry tomatoes
olives
1 avocado
downloand turn off downloand turn off 4 hard boiled eggs, peeled and quartered

Makes 4 servings
Preparation
1.

Fry the bacon until crisp and set aside. Mix the salad greens with the cherry tomatoes, avocado slices and olives. Sprinkle with vinegar and the bacon.

Serve.

Per Serving:
300 calories
downloand turn off downloand turn off downloand turn off 9g carbohydrates
9g protein
downloand turn off 28g fat

Chicken Wrap with Lettuce and Tomato

Ingredients:
2 1/2 cups chicken breast, cooked and cut into cubes
downloand turn off downloand turn off 1 large tomato, diced
2 lettuce downloand turn off downloand turn off 1 avocado
2 slices Swiss cheese
downloand turn off 2 low-carb tortillas
French dressing
10 cherry tomatoes, cut in halves
1/2 cup feta cheese, crumbled
2 tablespoons olive oil
fresh oregano
fresh basil
fresh parsley

Makes 2 servings
Preparation
1.

Combine tomatoes, chicken, and dressing in a medium bowl. Cut avocado into thin slices. Line the tortillas with Swiss cheese, lettuce leaves, and avocado slices. Divide the chicken and tomato mixture and fill in the tortillas. Roll up tightly and chill for 3 hours. Cut into slices.
downloand turn off downloand turn off 2. Place downloand turn off tomatoes and downloand turn off in a small salad bowl. Combine olive oil, parsley, basil, and oregano and shake.

Pour the mix over the salad. Serve the chicken wraps with the cherry tomato salad.


Cucumber and Lettuce Salad

Ingredients:
1 large lettuce
downloand turn off 1 cucumber, sliced
10 radishes, sliced
Green onions
3 downloand turn off boiled eggs, peeled and quartered lengthwise

Makes 4 servings
Preparation
1.

Combine in a bowl cucumber, lettuce, green onions, and radishes. Season with olive oil, vinegar and salt. Top with eggs and serve.

Per Serving:
downloand turn off downloand turn off 417 calories
downloand turn off 13g carbohydrates
25g protein
30g fat

Celery Sticks with Cream Cheese

Ingredients:
downloand turn off 5 tablespoons cream cheese, soft
2 tablespoons thick cream
downloand turn off 2 tablespoons yogurt
downloand turn off fresh ground pepper and salt to taste downloand turn off 1 red bell pepper, diced
1 cucumber, diced
4 stalks celery

Makes 4 servings downloand turn off
Preparation
Rinse celery stalks and scrape them.

Cut stalks into pieces (3- or 4-inch thick). Put them in the fridge. Chill for 20 - 30 minutes before serving. Use a small bowl to combine cream cheese, yogurt, and cream and mix well. Add cucumber and red bell pepper and downloand turn off with salt and pepper. Alternatively, you can replace cucumber and red bell pepper with half a cup of walnuts or pecans. Stuff the celery sticks with the cream cheese mix or serve the sticks and cheese spread separately.



Pork and Mushrooms Kebob

Ingredients:
downloand turn off 20 mushrooms
1/2 kg lean pork meat
2 red bell peppers, cut into slices
downloand turn off 1 onion, chopped
1 clove garlic, chopped
downloand turn off salt and pepper to taste
1/3 cup olive oil
downloand turn off downloand turn off downloand turn off 1 tablespoon honey
downloand turn off 1 lemon

downloand turn off Makes 3 servings
Preparation
downloand turn off Combine onion, garlic, olive oil, and lemon.

Add salt and pepper. Thread pork, peppers, and mushrooms onto skewers and cook on a medium heat. Brush meat with olive oil and turn kebabs regularly. Brush downloand turn off honey when cooked and spoon over the onion and olive mix. Serve with salad.


Celery and Tuna Salad

Ingredients:
2 cans tuna
downloand turn off 2 tablespoons olive oil
downloand turn off downloand turn off 2 tablespoons lemon juice
downloand turn off 2 tablespoons mayonnaise
1 cucumber, cut into cubes
1 clove garlic, chopped
2 eggs
downloand turn off salt and pepper to taste
6 olives

downloand turn off Makes 2 servings
Preparation
Boil eggs downloand turn off 12 - 15 minutes.

Chop celery and hard-boiled eggs. Drain tuna and combine with celery, eggs, and cucumber in a large bowl. Season with salt and pepper. Stir together olive oil, mayonnaise, lemon juice, and garlic. Pour the mix over downloand turn off celery and tuna salad and chill for 1 hour. Divide into two plates and add celery leaves and olives on top.


Shrimp Stir-Fry

Ingredients:
downloand turn off 1 pound shrimp, shelled and deveined
1 clove garlic, minced
downloand turn off 2 green onions, cut
downloand turn off 1 red bell pepper, cut
1 carrot, cut
1/2 cup broccoli florets
1 tablespoon sesame oil
1 teaspoon sesame seeds
downloand turn off tablespoon ginger
1 tablespoon soy sauce
salt and pepper to taste

downloand turn off Makes 4 downloand turn off
Preparation
Combine shrimp, pepper, sesame seeds, and ginger to marinate shrimp.

Put in the fridge in a plastic bag for 1 - 2 hours. Heat sesame oil and add garlic. Saute for 1 minute and add green onions, carrot, broccoli, and red bell pepper. Add soy sauce and cook for 3 - 4 minutes. Add 1/2 cup of water and marinated shrimp. Stir often until the vegetables are soft and shrimp is cooked (2 - 3 minutes).

Season with salt and pepper and serve hot.


Mixed Berries Fruit Salad

Ingredients:
1 cup strawberries
1 cup raspberries
downloand turn off downloand turn off downloand turn off cup blueberries
fresh mint
2 tablespoons splenda
1 cup sour cream
downloand turn off 2 tablespoons cream
downloand turn off 4 spoons downloand turn off juice
downloand turn off 1 teaspoon grated lime peel

downloand turn off Makes 6 servings
Preparation
1.

Combine strawberries, raspberries, and blueberries in a large bowl. Use a separate (small) bowl to combine orange juice, splenda and grated lime peel. Pour over the fruits.

Place 6 bowls in the fridge.
downloand turn off downloand turn off 2. Stir in cream and sour cream. Cool in the fridge for 20 minutes. Divide fruits into the 6 bowls and spoon the cream on top. Garnish with fresh mint and serve.


Mexican Style Chicken with Black Beans

Ingredients:
downloand turn off 2 chicken breasts
1 cup chile
2 slices Monterey cheese
1 onion, chopped
downloand turn off 1 clove garlic, minced
salsa
downloand turn off downloand turn off 1 tin black beans
downloand turn off olive oil

Makes 2 servings downloand turn off downloand turn off
Preparation
Heat olive oil and cook onion and garlic until softened.

Mix with chile and salsa. Put the chicken breasts in a baking dish. Pour the sauce over the chicken and bake for about 30 minutes. Add downloand turn off black beans on top and bake for about 40 - 50 minutes. Top the chicken breasts with Monterey cheese.


Asparagus Omelet with Goat Cheese

Ingredients:
4 eggs
downloand turn off 3 asparagus spears
downloand turn off 3 tablespoons goat cheese, crumbled
2 tablespoons butter
1 tablespoon olive oil
1 tablespoon fresh mint
downloand turn off downloand turn off 1 1/2 tablespoons chives
salt and pepper to taste

Makes 2 servings downloand turn off
Preparation
1.

Cut off the ends of asparagus and place in a baking dish. Season with salt and pepper and drizzle downloand turn off a bit of olive oil. Bake for 10 - 12 minutes.
downloand turn off 2. Melt butter in a skillet. Whisk eggs, spread beaten eggs in the skillet and bake for 5 - 6 minutes. Add asparagus on top and sprinkle with mint and goat cheese. Fold in half and bake for another 2 minutes. Remove from heat, cover with a lid, and set aside for 2 minutes.

Sprinkle with chives and serve.


Beef and Mushroom Skewers

Ingredients:
downloand turn off 10 ounces beef steaks
14 mushrooms
downloand turn off downloand turn off 1 tablespoon ginger
1 clove garlic, minced
downloand turn off 2 tablespoons sesame oil
downloand turn off 1 tablespoon olive oil
downloand turn off 1 tablespoon mustard
salt and pepper to taste
downloand turn off downloand turn off 3 tablespoons soy sauce
downloand turn off 1/2 cup peanut butter
red pepper

downloand turn off Makes 4 servings
Preparation
1.

Combine olive oil, sesame oil, garlic, mustard, and ginger to prepare the marinade. Season with salt and pepper. Pour marinade over beef and marinate for 6 - 8 hours.
downloand turn off 2. Thread the mushroom halves and beef pieces onto the skewers.

Cook on the barbeque and use the marinade to brush frequently. Cook for 8 - 10 minutes, brushing the beef pieces and mushrooms and turning occasionally.
3. Combine peanut butter, soy sauce, and red pepper and mix well. Serve the skewers with the sauce and a side salad


Low-carb Cinnamon Downloand turn off src="http://www.lowcarbfoods.org/Images/muffins_big.jpg">
Ingredients:
3 eggs
1 cup flax meal
1 cup blueberries
2 tablespoons cinnamon
2 drops lemon extract
downloand turn off zest of 1 orange (1 1/2 teaspoon)
2 drops vanilla extract
1 teaspoon baking powder
1 cup splenda

downloand turn off Makes 12-14 servings
Preparation
downloand turn off 1.

Mix flax meal, cinnamon, vanilla, orange zest, baking powder, and splenda. Add eggs and lemon extract. Do not use mixer or over-mix because the muffins may become dry. Leave the mixture for 15 minutes to thicken.
2. Butter the muffin tins and preheat the oven to 375 degrees. Add blueberries to the mix and fill all muffin tins. Bake for about 20 minutes or until the muffins are lightly browned.
3. Serve with fruits. Keep muffins in the fridge.



Smoked Mackerel with Onion Salad

Ingredients:
2 fillets smoked mackerel
downloand turn off 1 lemon
2 spring onions
downloand turn off salt and pepper to taste
downloand turn off downloand turn off 1 spoon olive oil
downloand turn off 2 tablespoon Ricotta cheese
3 tablespoons cottage cheese
Onion salad
2 large onions
1 tomato
1/2 cucumber
fresh lemon juice
salt and pepper
chopped coriander leaves

Makes 2 servings
Preparation
downloand turn off 1.

Cut spring onions and fillets into small pieces. Downloand turn off Ricotta cheese, cottage cheese, olive oil, lemon juice, and salt and pepper. Add mackerel and spring onions and mix well.
2. Cut onion, cucumber, and tomato finely and add lemon juice. Season with salt and pepper and add coriander leaves.


Baked Eggs with Spinach and Ham

Ingredients:
5 ounces spinach (about 150 grams)
4 eggs
downloand turn off 4 slices downloand turn off 2 tablespoons shredded cheese
downloand turn off 1/2 cup cream
2 tablespoons olive oil
2 spring onions, chopped
salt and pepper to taste

downloand turn off Makes 4 servings
Preparation
1.

Heat olive oil in a skillet and saute spring onions. Add spinach and stir until it has wilted a little. Season with salt and pepper and cook for 3 minutes.

Pour in cream and shredded cheese and cook for another 2 minutes.
2. Brush the baking dishes with olive oil and add the spinach mix. Top it with a slice of ham and crack eggs on top.
3. Preheat the oven and bake for 10 - 12 minutes or until the whites look solid. Serve hot.



BBQ Beef with Veggie Kabob

Ingredients:
1 cup mushrooms
2 red bell peppers, downloand turn off 1 pound beef steak
downloand turn off downloand turn off 8 ounces feta
1/2 cup olive oil
salt and pepper to taste
1 teaspoon rosemary
1 teaspoon thyme
4 ounces Russian salad dressing
1 clove garlic, minced
downloand turn off downloand turn off 2 tablespoons olive oil

Makes 4 servings
Preparation
1.

Combine salad dressing, garlic, olive oil, and pepper. Cut beef steak into pieces. Pour marinade over the meat pieces and soak overnight.
2. Drain beef. Thread peppers, mushrooms, and beef onto skewers.

Mix olive oil, salt and pepper, rosemary, and thyme in a bowl. Sprinkle over peppers and mushrooms.
3. Grill kabobs for 12 - 15 minutes and baste beef with the marinade occasionally. Baste mushrooms and peppers with the flavored oil. Cook until beef is well done.


Turkey Roll-up

Ingredients:
2 pounds ground turkey
1 large onion, chopped
downloand turn off 1 carrot, cut
20 small mushrooms
1 cup shredded lettuce
1 cup shredded cheese
downloand turn off 2 tablespoons almonds
1 tablespoon butter
downloand turn off salt and pepper to taste

Makes 6 servings downloand turn off downloand turn off downloand turn off 1.

Heat butter in a skillet and saute celery and onion for 3 - 4 minutes. Cook until tender. Add carrot and mushrooms and cook for 6 - 8 minutes. Remove from heat and set aside for 10 minutes.
2. Use a large bowl to combine vegetables, cheese, almonds.

Season with salt and pepper. Take wax paper downloand turn off spread ground turkey, forming a rectangular shape.

Spread the stuffing on top and roll meat and vegetables up.
downloand turn off 3. Preheat the oven to 180 C and bake the turkey roll-up for 1 hour. Let the roll stand for 10 - 15 minutes, slice, and serve with salad.


Green Peas, Corn and Chicken Salad

Ingredients:
downloand turn off 2 chicken breasts
2 cups frozen or canned peas
downloand turn off 2 downloand turn off corn
1 tablespoon Dijon mustard
downloand turn off 1 cup mayonnaise
downloand turn off 2 tablespoons yogurt
2 downloand turn off grated cheese
downloand turn off 1 red bell pepper, cut
Marinade:
2 tablespoons olive oil
downloand turn off salt and paper downloand turn off taste
lemon juice
1 tablespoon mustard
downloand turn off 1 tablespoon honey

Makes 2 servings
Preparation
1.

Combine olive oil, lemon downloand turn off, honey, mustard, salt, and downloand turn off. Marinade the chicken breasts, refrigerate for half an hour, and grill.
2. Downloand turn off a large bowl, cut the meat into slices and add corn, peas, and red bell pepper.

Combine yogurt, mayonnaise, and Dijon mustard, add to the salad, and mix well. Sprinkle with grated cheese.


Egg-stuffed Tomatoes

Ingredients:
2 large tomatoes
downloand turn off downloand turn off 2 eggs
1 cup celery, chopped
1 tablespoon butter
2 tablespoons cream
2 tablespoons mayonnaise
1/2 cup cheddar cheese
downloand turn off and pepper to taste
1 onion, chopped
1 clove garlic, minced
downloand turn off downloand turn off 1/2 teaspoon marjoram

Makes 2 servings downloand turn off
Preparation
1.

Cut the tomato tops and use a teaspoon to scoop out the flesh. Saute onion in a pan for 2 minutes and add garlic, salt, pepper, marjoram, and tomato bits.
2. Boil eggs for 12 - 15 minutes. Chop eggs and put them in a bowl. Combine mayonnaise, cream, butter, lettuce and cheddar cheese. Add to the chopped eggs and mix well. Fill in tomatoes with the egg and mayonnaise downloand turn off and downloand turn off them on a platter.

Sprinkle cheddar cheese on top of the stuffed tomatoes. Serve with downloand turn off tomato sauce.


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