Easy Low Carb Food Lists and Meal Ideas to Keep on Hand
Here are some easy low-carb, veggie-centric meal ideas and some good low-carb food lists that I share with my coaching clients. If you’re a low carber, eat LCHF or keto then you need to print out these resources and keep them in your kitchen.
The simplest low-carb eating formula is to choose a protein, a veggie and then decide on a fat to drizzle over the steamed veggie or to roast it in. See my super helpful veggie and protein lists below.
Most people make the mistake of eating too much protein when they remove sugar and starches from their diet. The key is to eat no more than 4-6 oz of beef, or 6-8 oz of chicken or 8 oz white fish or shrimp at dinner and to make up the calories that would usually be obtained from bread, rice and pasta with veggies either roasted in a healthy fat or steamed and then drizzled with 1-2 tablespoons of fat (see list of veggies below). There is no need to eat protein at every meal.
Remember that eggs contain protein too. 1- 2 oz of nuts makes a good between-meal snack and contain protein and healthy fats.
Make vegetables drizzled or roasted in your favorite healthy fat the focus of your low carb, LCHF diet
A good way to introduce veggies to people who don’t like them is to roast them until tender in oil or butter. Chopped cauliflower, cabbage and Brussels sprouts take well to roasting. When roasted in some olive oil or butter veggies will become slightly sweet, caramelized and totally yummy!
The following heart-healthy oils are the only oils you should be using:
Extra virgin olive oil – (choose a reputable brand, as some supermarket brands are diluted with processed canola and seed oils)
Avocado oil – now available in every supermarket! Use avocado oil for sauteing and anywhere that you use any other neutral-tasting oil.
Pastured, unsalted butter – Kerry-gold is an excellent brand and is found everywhere.
Expeller pressed, organic coconut oil – this is neutral tasting whereas extra-virgin coconut oil tastes like coconut and is best used for baking
Foods like avocados are also a good source of healthy fat and are great tossed in salads with basic olive oil/balsamic vinegar dressing. Remove all processed “inflammatory” oils such as canola, safflower, grape-seed, corn, cotton seed, soy bean etc from your diet and avoid any condiment or food that contains soy-bean oil.
Easy low carb meal ideas and super useful veggie and protein lists:
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