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)

Breakfast

1 cup of coffee or tea at will + 2 scrambled eggs with pepper + 2 medium slices of cooked sweet potato.

Morning snack

1 mashed banana with 1 tablespoon of oat bran + 1 cup of ginger, cinnamon and clove tea.

Lunch:

Salad (mixed leaves) + 3 tbsp brown rice + 2 tbsp beans + 1 medium grilled chicken fillet + 4 tbsp cooked okra.

Afternoon snack

1 tangerine

Dinner

1 handful of whole wheat spaghetti with bolognese sauce (lean ground beef).

Supper

1 cup of hibiscus tea

DAY 2 (50% CARBOHYDRATE)

Breakfast

1 slice of whole wheat bread and 2 medium slices of light white cheese.

Morning snack

1 prune

Lunch

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.

Afternoon snack

1 banana heated in the microwave with 1 dessert spoon of cocoa powder

Dinner:

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.

Supper

1 orange with pulp

DAY 3 (40% CARBOHYDRATE)

Breakfast

1/2 pot natural low-fat yogurt, 3 strawberries, 1 tablespoon oat bran

Morning snack

1 cup orange peel with ginger

Lunch

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.

Afternoon snack

1 cup (200 ml) of natural low-fat yogurt mixed with 3 strawberries

Dinner

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

Supper

2 tablespoons of avocado

DAY 4 (30% CARBOHYDRATE)

Breakfast

Oatmeal - 1 ½ tablespoons oat bran cooked in 1 cup (150 ml) lactose-free milk (or vegetable milk) and cinnamon

Morning snack

1 cup (200 ml) of natural low-fat yogurt mixed with 1 tablespoon of oat bran and cinnamon powder.

Lunch

Salad (mixed leaves, broccoli, peas and cherry tomatoes) + 1 medium slice of boiled sweet potato + 1 medium piece of baked fish

Afternoon snack

1 orange

Dinner

2 wraps (cabbage leaf with lean ground beef and grated carrot

Supper

1 thin slice of melon (or 1 passion fruit).

DAY 5 (25% CARBOHYDRATE)

Breakfast

2 scrambled eggs.

Morning snack

Shake - 1/4 avocado blended with coconut water, lemon and 1 drizzle of honey (optional).

Lunch

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.

Afternoon snack

1 cup (200 ml) skim milk mixed with strawberries

Dinner

1 roasted tomato + 3 handles zucchini spaghetti with bolognese sauce (lean meat).

Supper

1 orange with pulp

Soup recipes for a low carb menu

Pumpkin soup with ginger

Ingredients

500 grams of diced pumpkin

2 medium pieces of ginger, depends if you like it more or less strong

Coconut oil or olive oil

1 onion

Bay leaf and thyme

2 dessert spoons of nutmeg

Salt and pepper

Directions

1. In a pan sauté the onion in olive oil and then add the pumpkin and the ginger
2. Cover the pumpkin with water and add the spices
3. When the pumpkin is tender, beat it with a mixer, or in a blender
4. Adjust the salt and pepper.

Chuchu Soup

Ingredients

1 large chopped leek stalk

1 tsp olive oil

2 chopped chayote

Salt and seasonings to taste

Directions

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