Low-Carb Meal Plan Ideas #3

As part of the low-carb challenge, I have prepared this third roundup of low-carb meal ideas. You have breakfast options, low-carb lunch ideas and a few delicious, nutrient-dense dinners to choose from. If you need a snack, I’ve got those at the bottom as well. If you’re doing intermittent fasting and only having two meals a day, you can choose between breakfast and lunch ideas or combine some of them together into a larger meal idea.

See Low-Carb Meal Plan Ideas – Version 1 here and Version 2 here.

Download this collection of low-carb meal plan ideas as a PDF.

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Low-Carb Breakfast Options

Coffee/tea of choice (no sugar, avoid whole/skim milk and oat milk, choose heavy cream or almond milk).

Option 1. For a quick, easy and nutritious breakfast, try this egg and zucchini scramble with smoked salmon and cherry tomatoes. It’s a great way to use up leftover zucchini. Total Carbs: 6.7 grams 

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Option 2. Creamy peppers (rajas con crema) with poached eggs and sausage for something comforting and delicious. This dish uses Poblano peppers and the cream or sour cream is supposed to temper any heat but you can just as well use green, yellow or red capsicum/bell peppers or add some jalapeno peppers. Sausage can be swapped out for salmon or mushrooms. Total carbs: 6  grams. 

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Option 3. Cabbage hash browns (or fritters, if you will) can be served with eggs any way you like, as well as any other protein of choice. Sour cream is particularly good on top, or go for garlic mayo for a dairy-free condiment. Total carbs: 6 grams per serve.

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Option 4. Eggplant omelette (tortang talong) is a tasty Filipino dish of smoky tender eggplant and savoury browned eggs – fragrant and satisfying. I’ve come across this recipe by accident and wanted to include it because it’s quite unique. I’m going to give it a go. Total carbs: 6.6 grams.

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Option 5. This low-carb and keto green smoothie looks good. Let’s face it, we all need a break from eggs. Total carbs: 11 grams.

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Low-Carb Lunches

Option 1. Chicken and pear sausage patties and salad. Total carbs: 9 grams for 2 patties, plus additional for salad. For a vegetarian version, plant-based meatballs and salad with pear. 

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Option 2. Lettuce Wrap Club Sandwich from Skinny Taste. from Jar of Lemons. Total carbs: 4.5 grams.  For a vegetarian option, halloumi and mushroom lettuce wrap. 

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Option 3. Low-Carb & Keto Pinwheels are great for your lunchbox together with some cut-up veggies, berries and nuts. You can try sausage and cream cheese pinwheels, salami and cheese ones or spinach and feta vegetarian pinwheels. Total carbs: 2.5- 4 grams per roll, depending on the following.

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Option 5. I love a good lunch salad and this Mediterranean chopped salad with lemon garlic shrimp looks sensational. You can add chickpeas on an active day or omit for fewer carbs if needed. 

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Option 5. Have you heard of chaffles? They are like waffles but made with egg and cheese. You can use a waffle iron but I have also made them as a flat pancake in a frying pan and it works quite well. You can add a variety of seasonings and toppings, making them a versatile bread/wrap alternative.

Here is a good post on how to make chaffles with and without the waffle maker, you can then try this garlic aioli chicken chaffle or use two chaffles to make this keto/low-carb Reuben sandwich. Total carbs: about 2 grams per chaffle. 

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Low-Carb Dinners

Option 1. You can make these lamb burgers with feta and olives with any ground meat but I think it’s great to mix up your regular chicken or beef with different red meat. These are served with grilled zucchini and a fun little salad. Total carbs: 16 grams.

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Option 2. Buffalo Chicken Stuffed Peppers served with a side salad. Creamy, flavoursome and a little spicy, buffalo sauce chicken makes for a delicious stuffing for bell peppers/capsicums. You can try a cheesy green peppers version from Low-Carb Maven or the red peppers dairy-free/Whole30/paleo version from Nyssa’s Kitchen.  Total carbs: 5-6 grams.

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Option 3. For some healthy omega-3’s, protein and hidden veggies, try my budget-friendly salmon loaf with delicious cucumber salad. It’s made with canned salmon BUT before you decide against it, let me tell you that it gets great feedback from everyone who tries it, even those who don’t normally like canned fish. If fish is really not your thing, try it with ground chicken mince instead. Total carbs: 15 grams.

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Option 4. Try my low-carb lasagna with zucchini, mushrooms and spinach takes a little bit of effort but trust me that it will be worth it. One of the most popular recipes on the blog for a reason! Best to make on the weekend. Total carbs: 26 grams.

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Option 5. Feel like having a pizza night? Try this zucchini crust pizza with your favourite toppings. Total carbs: 8 grams per slice for the pepperoni pizza. 

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Option 6. For a plant-based option, try this delicious looking low-carb vegan bowl of goodness featuring tofu, cabbage, kale, broccoli and tasty nutty sauce.  Total carbs: 30 grams (but lots of fibre so much lower net carbs)

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Low-Carb Snacks & Treats

These are some ideas for snacks you can have if you feel the need to. Ideally, you should have enough during your main meals to feel satiated and not need a snack. However, sometimes you have those extra active days or you have a smaller breakfast or lunch than usual and that’s when a snack or two will come in handy. 

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• Strawberries & whipped cream (or coconut cream)
• 2 squares of dark chocolate 
• Low-carb hot chocolate (made with cream, cacao or dark chocolate + sugar-free sweetener)
• Miso soup with seaweed & tofu bits
• Celery sticks & hummus or guacamole
• Celery sticks or apple slices with peanut or almond butter
• Olives
• Beef jerky
• A handful of nuts
• A piece of fruit: kiwifruit, berries, rockmelon, papaya. 
• A small low-carb smoothie 
• A cup of vegetable soup or bone broth
• Radishes with cream cheese and chives
• Cucumber & cheese slices or roll-ups
• Edamame beans with sea salt & sesame oil  

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Download this roundup as a PDF for easy printing.