Low Carb


As much as I love carbs there are times where having lower carb alternatives for meals are required. However this doesn't mean you have to be boring there a variety of options. Remember that if you lower your carbs for a meal it is a good idea to increase your fats to still have the energy source there.

I personally tend to have my lower carb meals in the morning then increase my carb intake after I train. Or if I am on a rest day then all my meals a slightly lower carb but they still have carbs. Don't cut them out completely it won't be beneficial.

I have put together a few of my favourite meals / alternatives for you to get some inspiration for yourself.

Vegetable noodles/spaghetti

A trend that has been all over social media, food blogs and recipes - turning your veg into ribbons the favourite being courgette / zoodles. It can be done with a spiraliser or a simple julian peeler depending on what vegetables you want to use. There is no extra nutritional value from doing this it just looks better (in my opinion) that a plate of normally cut up veg. I also find it fills me up a bit more but that could all be in the mind - I eat with my eyes so I like to have fuller prettier plates of food.

Above we simply have

Courgetti, brussels, quorn chicken and turkey bacon all cooked off in coconut oil. A kale and cucumber salad then all seasoned with pink salt, pepper.

Courgette and Carrot noodles, sundried tomatoes, chicken all tossed together with paprika.

2 very simple 10 minute meals full of flavour protein and healthy fats. Fibre from the veggies.

Cauliflower / Broccoli rice


Another alternative this time replacing rice. Simply grate or blitz your florets (when blending make sure you don't go to far and make a pulp) then the best way I have found to cook them is simple fry them in a tsp of coconut oil (or rapeseed) for about 5 mins. Only cook if you are going to eat it there and then if not store in your fridge raw.

I tend to use this when making tomato based dishes so my fats with be in the form of cheese normally feta. But say you wanted to make a curry use coconut milk as your fat or maybe some cashews.

Higher fat foods

Foods that are rich in fats and protein such as salmon, mackerel, steak or your cheeses & nuts are great when you are planning a low carb meal. Simply pick a protein, add loads of veggies and flavourings then if the protein is pretty lean add your chosen fat source. Aim for green veg as they lower in carbs then the more starchy root veg but still contain plenty of fibre. This will also help make you feel fuller for longer :)

A few of my favourites are salmon fillets with a range of veg, a chilli bowl made with either quoin mince, lean beef mince or lean turkey mince with a massive serving of homemade guacamole and turkey burgers.

Guacamole: 1/2 Mashed avocado, 1 tbsp greek yog/quark, lemon juice and chilli

Turkey Burgers: Pack of turkey mince, 2 garlic cloves, 5 chopped sundried tomatoes and 1 tbsp tomato puree and seasoning. Salute the garlic and allow to cool then add to turkey mince with other ingredients. Make burgers and cook in coconut oil.

Eggs

The classic staple and something I tend to have every day. There are a variety of different ways you can eat eggs - omelettes, scrambled, poached, boiled, fried etc. Use the whole egg don't fear the yolk thats where the good fats are. If you need an on the go snack boiled eggs are great or you could make some of my egg muffins. As you can see from above I like mine with avocado :) and also in the form of pancakes.

A super simple low carb pancake mix is 2 eggs + 1 scoop protein powder + dash almond milk

A slightly different one - 1 egg , 2 egg whites, 1/2 scoop protein powder, 20g Sukrin coconut flour, 50ml almond milk

Then top with nut butter / berries / dark chocolate / yogurt etc

I hope this gives you some inspiration for next weeks meals :)

Enjoy

Vicki xxx

#healthyeating #lowcarb #protein #healthyfats #mealideas

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