Have you ever thought of following a low-carb diet but doesn't know how to assemble a low carb menu ? the essence of this eating plan is basically to consume little carbohydrate in order to increase the body's fat burning for energy.
To bring about this effect in the body, it is recommended that 5% to 10% of daily calories be taken up in carbohydrates - less than 20 grams - and moderate protein and fat intake instead.
Foods allowed on the low carb menu
- Meat, fish and egg
- Fat and oil
- Butter, extra virgin olive oil.
- Nuts and seeds
- Almond, peanut, walnut, coconut
- Herbs and spices
- Salt (not too much!), herbs and spices (pepper, garlic, ginger, cinnamon, and oregano).
Although it sounds like a healthy idea, some fruits are notoriously villainous An average apple, for example, has 20 to 25 grams of carbohydrates - which for many may be the recommended serving for the whole day.
Read also: Low carb diet: What is it, how to do it and menu
Low carb menu tip
DAY 1 (60% CARBOHYDRATE)
1 cup of coffee or tea at will + 2 scrambled eggs with pepper + 2 medium slices of cooked sweet potato.
1 mashed banana with 1 tablespoon of oat bran + 1 cup of ginger, cinnamon and clove tea.
Salad (mixed leaves) + 3 tbsp brown rice + 2 tbsp beans + 1 medium grilled chicken fillet + 4 tbsp cooked okra.
1 handful of whole wheat spaghetti with bolognese sauce (lean ground beef).
1 cup of hibiscus tea
DAY 2 (50% CARBOHYDRATE)
1 slice of whole wheat bread and 2 medium slices of light white cheese.
Salad (mixed leaves, carrots, cucumber and tomato) + 3 tablespoons of lentils + 1 saucer of broccoli with olive oil and garlic + 1 medium portion of cooked dogfish with tomato sauce.
1 banana heated in the microwave with 1 dessert spoon of cocoa powder
Muffin (2 beaten eggs, 3 teaspoons oat bran, tuna, grated zucchini, salt, pepper, olives - mix and bake in baking pans) + 1 saucer of vegetables (bell peppers, carrots, eggplant, tomatoes) roasted and seasoned with extra virgin olive oil and oregano.
1 orange with pulp
DAY 3 (40% CARBOHYDRATE)
1/2 pot natural low-fat yogurt, 3 strawberries, 1 tablespoon oat bran
1 cup orange peel with ginger
Salad (mixed greens, purple cabbage, with 3 tablespoons of vinaigrette (tomato, onion, olive oil, and lemon)) + 2 medium slices of roasted pumpkin + 1 (medium) filet of grilled lean beef.
1 cup (200 ml) of natural low-fat yogurt mixed with 3 strawberries
1 saucer of sliced zucchini and tomatoes roasted with 1 drizzle of olive oil, lemon and orange drops and a little salt + 1 medium chicken fillet + sauteed spinach
2 tablespoons of avocado
DAY 4 (30% CARBOHYDRATE)
Oatmeal - 1 ½ tablespoons oat bran cooked in 1 cup (150 ml) lactose-free milk (or vegetable milk) and cinnamon
1 cup (200 ml) of natural low-fat yogurt mixed with 1 tablespoon of oat bran and cinnamon powder.
Salad (mixed leaves, broccoli, peas and cherry tomatoes) + 1 medium slice of boiled sweet potato + 1 medium piece of baked fish
2 wraps (cabbage leaf with lean ground beef and grated carrot
1 thin slice of melon (or 1 passion fruit).
DAY 5 (25% CARBOHYDRATE)
2 scrambled eggs.
Shake - 1/4 avocado blended with coconut water, lemon and 1 drizzle of honey (optional).
Salad (mixed greens) + 1 medium filet of baked fish + 1 saucer of cooked chayote, seasoned with 1 drizzle of extra virgin olive oil and herbs.
1 cup (200 ml) skim milk mixed with strawberries
1 roasted tomato + 3 handles zucchini spaghetti with bolognese sauce (lean meat).
1 orange with pulpFind out if your weight is healthy Calculate quickly and easily Discover
Soup recipes for a low carb menu
Pumpkin soup with ginger
500 grams of diced pumpkin
2 medium pieces of ginger, depends if you like it more or less strong
Coconut oil or olive oil
Bay leaf and thyme
2 dessert spoons of nutmeg
Salt and pepper
- In a pan sauté the onion in olive oil and then add the pumpkin and the ginger
- Cover the pumpkin with water and add the spices
- When the pumpkin is tender, beat it with a mixer, or in a blender
- Adjust the salt and pepper.
1 large chopped leek stalk
1 tsp olive oil
2 chopped chayote
Salt and seasonings to taste
Sauté the leeks in olive oil for a few minutes.
Add the chayote and let it simmer for a few more seconds.
Cover with water and cook over medium heat for 30 minutes (covered pan) or until softened.
Remove with a ladle and pour into the blender with the seasonings.
Whip well until it becomes a cream.
Read also: Mediterranean Diet: Learn how to do it and the health benefits