Menus for a Low Carb Diet




Do you have any ideas for Menus for a Low Carb Diet? Asked Michelle from Brighton in England.



Menus for a Low Carb Diet

When a dieter has decided to follow a low-carbohydrate diet, they will be restricting the amount of carbohydrates that they consume on a daily basis. The decrease in carb concumption has been associated with the decrease in blood sugar levels. When the blood sugar levels decrease, the dieter reduces their risk of becoming obese.

If you are in need of a few menu suggestions when following a low-carb diet, you will find a variety of ideas below for breakfast, lunch and dinner. A few recipes will follow the menus.

Breakfast Menu Ideas

1) Western Omelet with Fajita Veggies

Sausage Links

2) Scrambled Eggs with Canadian Bacon

Cheddar Cheese and Spinach, Cauliflower

3) Vegetable Quiche

Sausage

4) Cheese Omelet with Salsa, Spinach and Bacon

5) Vegetable Quiche with Green Beans and Red Peppers

Sausage Links

6) Pork Chop

Egg Patty with Bacon and Cheddar Cheese

Green Beans

7) Tomato-Mushroom Omelet over Greens 
Sausage Patty

Lunch Menu Ideas

1) Boston Cod in Lemon Herb Sauce

Green Beans, Greens

Red Pepper & Mushroom Mix

2) Lemon-Pepper Chicken

Cheesy Broccoli with Bacon

Green Beans

3) Old Fashioned Pot Roast

Mushroom Cream Sauce

Green Beans and Greens

4) Hamburger Pizza

Seasoned Squash

5) Beef Short Ribs

Mushroom Sauce

Asparagus and Peppers

6) Veal Parmesan

Italian Green Beans


Cheese

7) Hamburger with Swiss Cheese

Creamed Spinach & Green Beans

Dinner Menu Ideas

1) Marinated Lemon-Pepper Chicken

Cheesy Broccoli with Bacon

2) Chicken Breast with Bacon,

Greens


Brussels Sprouts


Asparagus

3) Chicken Marsala

Green Beans

Fajita Vegetables

4) Chicken Fajitas

Peppers, Broccoli

Guacamole


Brussels Sprouts

5) Roasted Chicken

Broccoli & Cauliflower Puree

6) Crab-Stuffed Flounder

Dill Sauce

Cauliflower

Green Beans

Creamed Spinach

7) Baked Salmon


Herbed Cream Sauce

Green Beans and Spiced Tomatoes


Spinach

Low-Carb Diet Recipes

Crab Stuffed Sole

(Serves 4)

Each serving contains 1 carb.

Ingredients

1 1/2 lb sole
6 oz can crab
2 oz cream cheese
2 tb mayo
1 ts tabasco
1 tb chives
1 egg

Directions

1) Mix all ingredients.

2) Lay fillets flat and top with generous amount of filling.

3) Roll up fish.

4) Bake at 350 for 20-25 minutes.

Chicken Parmesan

(Serves 2)

There are 7 carbs in each serving.

Ingredients

3 chicken breasts
1 egg 1/2 cup crushed pork rinds
Oregano, garlic powder, Parmesan
3/4 cup tomato sauce (Ragu Pizza Sauce)
1 1/2 cups shredded mozzarella

Directions

1) Preheat oven 350.

2) Mix rinds with spices and Parmesan in shallow bowl.

3) Beat egg in another bowl.

4) Dip each chicken piece in egg.

5) Roll in crumb mixture.

6) Lay in sprayed baking dish.

7) Bake chicken 35 min.

8) Add about 1/4 cup tomato sauce over each breast, and sprinkle each with 1/2 cup mozzarella.

9) Return to oven and bake additional 10 min (or until chicken no longer pink).

Pot Roast

Ingredients

2 lb chuck pot roast
1/2 cup Onion, chopped
2 cans beef broth
3 T minced garlic
1 cup red wine
2 Tbsp worcestershire sauce
2 tsp oregano
2 tsp basil
black pepper to taste
1 tsp liquid smoke

Directions

1) Brown pot roast in Dutch oven on stovetop, using some oil if needed.

2)  Remove from pan and sauté onions in oil until brown.

3) Return beef to pot and add all ingredients.

4) Bring to boil and cover.

5) Simmer 2 1/2 - 4 hours.

6) Check occasionally - you may need to add water.

Sausage & Egg Muffins

Ingredients

6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese

Salsa, bacon, onion (optional)

Directions

1) Preheat oven 350.

2) Spray 3 extra large muffin tins with PAM.

3) Cut up links and put two in bottom of each tin.

4) Mix eggs and cream and salt & pepper.

5) Pour some in each tin.

6) Sprinkle with half the cheese.

7) Pour remaining egg mixture in and sprinkle with rest of cheese.

8)Bake about 20 min.(time may vary) until eggs are done and golden.

9) Remove from oven and let sit few minutes.

10) Use a spoon to remove the “muffins.”

If you want to read a few books, the next time you are at a local bookstore, you should check out such publications like:

The Low GI Diet Cookbook : 100 Simple, Delicious Smart-Carb Recipes-The Proven Way to Lose Weight and Eat for Lifelong Health (New Glucose Revolution) from Marlowe & Company

George Stella's Livin' Low Carb : Family Recipes Stella Style from Simon & Schuster

200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are! from Fair Winds Press

15-Minute Low-Carb Recipes: Instant Recipes for Dinners, Desserts, and More from Fair Winds Press

Saving Dinner the Low-Carb Way : Healthy Menus, Recipes, and the Shopping Lists That Will Keep the Whole Family at the Dinner Table from Ballantine Books

Carbohydrates, also referred to as a “carb,” are chemical compunds that deal with the storing and consuming of energy. Plants and animals naturally produce carbohydrates. When you think of what is considered to be a carb, you should know that sugars and starches are classified as such.

When you are interested in following a low-carbohydrate diet, you should know that you will be adhering to a diet which restricts the amount of carbs that you eat. Some weight loss programs associate the decrease in carb consumption to that of decreased insulin levels. When insulin levels decrease, the chances of becoming obese also decrease.

There are some dietary programs, which limit or replace foods that are rich in carbihydrates, such as sugar, grains and starches. These foods can be replaced by items which contain protein and fat. A few diets that suggest eating less carbs include the South Beach Diet, Atkns and Zone diets.

Below you will find a list of foods which are low in carbohydrates:

Low Carbohydrate Foods

Alfalfa Sprouts

Asparagus

Boiled Beans

French Beans

Beetroot

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Raw Celery

Boiled Celery

Chicory

Cumcumber

Leeks

Lettuce

Mushrooms

Onions

Parsnips

Peas

Boiled Potatoes

Pumpkins

Radishes

Spinach

Spring Greens

Raw Tomatoes

Turnips

Watercress

Apples

Baked Apples

Stewed Apples

Raw Apricots

Dried Apricots

Bananas

Raw Blackberries

Cherries

Figs

Gooseberries

Sugar-free Jell-O

Snow Peas

Green Beans

White Grapes

Black Grapes

Grapefruit

Lemon Juice

Loganberries

Melon

Canteloupe

Brocolli

Oranges

Orange Juice

Peaches

Pears

Pineapple

Plums

Prunes

Raspberries

Rhubarb

Strawberries

Almonds

Brazil Nuts

Chestnuts

Fresh Coconut

Peanuts

Walnuts

Olives

When drinking milk, you should limit yourself to drinking a ½ pint per day.

Whole Milk

Skim Milk

Dried Milk

Condensed Milk

If you are interested in finding foods that contain no carbohydrates, you should be aware of the following foods:

No Carbohydrates

Corned Beef

Beef Steak

Boiled Chicken

Kidney

Liver

Roasted Pheasant

Roasted Mutton Leg

Bacon

Sirloin Beef

Roast Chicken

Grilled Pork Chops

Tongue

Roast Turkey

Roast Duck

Goose Grouse

Boiled Ham

Veal

Venison

Tripe

Oysters

Mussels

Grilled, Fried or Steamed Cod

Boiled Crab

Eels

Fried Flounder

Steamed, Fried or Smoked Haddock

Fresh Steamed Salmon

Shrimp

Scallops

Sardines

Fried Herring

Kippers

Boiled Lobster

Steamed or Fried Whiting

Trout

Sole

Halibut

Butter

Egg White

Egg Yolk

Cream Cheese

Cheddar Cheese

Fried or Poached Eggs

Cream

Parmesan Cheese

Roasted Pork Leg

Roasted Pork Loin

Fried Mackerel

When you are craving a low-carbohydrate dessert, try this recipe for Low Carbohydrate Bavarian Cream:

Low Carbohydrate Bavarian Cream

Ingredients

1 package Jell-o sugar free gelatin dessert
1 pint heavy cream

Directions


1) Prepare the Jell-o according to package directions.

2) When it is soft-set, place the cream in a mixer bowl and beat, adding the soft set Jell-o until all is beat in. 3) Chill for at least 1 hour before serving.

If you are interested in reading on about the topic of a low-carbohydrate diet, you should look for the following the next time you are at the library or local bookstore:

The Low-Carbohydrate Cookbook 

by Elaine Gardner

The Low-Carbohydrate Dieter's Handbook : How to Eat Like a Caveman and Lose Weight 

by Joanne Folstad

The Low-Carb Gourmet: Recipes for the New Lifestyle

by Brigit Binns

Everyday Low Carb Cooking: 240 Great-Tasting Low Carbohydrate Recipes the Whole Family Will Enjoy by Alex Haas

Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health-in Just Weeks!  by Michael R. Eades, Mary Dan Eades




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