HEALTHY LOW CARB MEAL IDEAS

January 7, 2009 · 35 comments

eggs benedict eggs

This post has moved, so now go here and scroll down:  find a big long list of low-carb meal ideas!

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  • { 30 comments… read them below or add one }

    1 cheeseslave January 6, 2009 at 11:52 pm

    Hi, Kel! Congratulations on getting this started! I can’t wait to see all the great low-carb recipes!

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    2 Henriette January 7, 2009 at 4:14 am

    My blog is in Danish… so I just thought I would post here ;)
    I write about Low carb/high fat diet -inspired by some great Swedish websites- added a bit of my own experience with blood type diet and Nourishing traditions.

    This is a not bad substitue for blinis/pancakes – I find them easiest to bake in a blinis skillet
    Flax cottage cheese pancakes:

    Evening before:
    In a foodprocessor
    mix 3 large eggs
    100 ml/3.38 fl oz whipping cream
    100 gram /3.52 oz dry cottage cheese
    2 tbl flaxseeds- ground
    little salt – maybe vanilla

    serves 1-2 ;)

    Next day fry in a blinis skillet in lots of butter/ghee or virgin cooconut oil serve with berries – or if not too low carb maple syrup ;)

    I use the flax since I can

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    3 Kelly January 7, 2009 at 8:58 am

    Mmmm, thanks Henriette!! :)

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    4 Beth January 7, 2009 at 9:35 am

    A simple but tasty alternative to mashed potatoes: cauliflower. I cook until very, very soft, then treat like potatoes (mash,add butter, add salt to taste).

    I just found this link with lots of cauliflower info.
    http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

    I can’t wait to see all of the links/responses – I REALLY need some motivation/ideas for this.

    Beth

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    5 Son of Grok January 7, 2009 at 10:39 am

    Hi Kelly,
    I have a number of fun, healthy easy recipes on my site (too many to list here) as does Mark Sisson over at his http://www.marksdailyapple.com

    I recommend giving them both a look.

    The SoG

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    6 Kelly January 7, 2009 at 11:11 am

    Beth, that link is FULL of great info!

    Son of Grok, looking forward to checking those out, thanks!

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    7 nonegiven January 7, 2009 at 11:38 am

    Last night we had a venison roast with nuked broccoli and leftover canned zucchini

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    8 Ben Moreno January 7, 2009 at 1:02 pm

    Hello All.
    I followed the Atkins diet and was able to lose 30 pounds in a month. Although playing basketball everyday helped a lot, lowering your carb intake makes a huge difference. The key is to watch the fat intake as well.

    You need to eleminate one or the other. Also, don’t think that any fat is ok. You need to still eat lean meats such as fish and chicken. Don’t think that throwing the buns away from fast food burgers is good for you because it’s not.

    Reply

    9 Lyn January 7, 2009 at 1:56 pm

    Here’s a couple recipes that are low-carb. Also, just tried Kelly’s Cilantro ancho-chile lime mayo on the ham/brocolli roll up and they were delicious!!

    Fettuccine Italiana

    8 oz uncooked fettuccine (of course, I won’t eat the noodles)
    1 pkg. (14oz) smoked sausage, thinly sliced (I just use Italian sausage)
    2 C. green beens (recipe actually calls for asparagus)
    1 C. sliced fresh mushrooms
    1/4 C. chopped onion
    1 garlic clove, minced
    1/2 tsp. thyme
    1 T. olive oil
    1 T. cornstarch (arrowroot)
    1 C. chicken broth
    1/4 C. parmesan cheese

    Cook fettuccine. Saute’ sausage, green beans, mushrooms, onion, garlic and thyme in oil until vegetables are tender. Combine arrowroot and broth until smooth and stir into sausage mixture. Bring to a boil; cook and stir for 1-2 mins or until thickened. Sprinkle (or in my case, douse) with parmesan cheese. Serve over noodles for the kids.

    This one is so fresh and good, I especially love it in the summer:

    Cucumber salad

    1 cucumber, peeled and cubed
    3 roma tomatoes, cubed
    1-2 green onions
    1 T. parsley, fresh & chopped (I use cilantro)
    juice of 1 lemon
    drizzle olive oil on top
    1/4 – 1/2 C. water

    **I like to eat it with a hard boiled egg tossed in**

    Reply

    10 Donielle @ Naturally Knocked Up January 7, 2009 at 2:45 pm

    I wish I had some low carb recipes. :-) We’re kinda bread people over here, although looking at going gluten free for awhile.

    Reply

    11 Kelly January 7, 2009 at 2:54 pm

    Thanks for the great ideas everyone!

    Ben, great job on the weight loss! While I agree with you that just throwing the bun away on a fast food burger doesn’t help anything (it’s still crap, who knows where they got that burger or what is mixed in with it!), I disagree with you on the fat issue. We need to get rid of the rotten fats like soybean, canola, or other vegetable oils (and trans fats obviously), but coconut oil, butter, meat from healthy sources, etc. are healthy fats, contrary to what we’ve been told for years.

    Cutting out bad fats and carbs (especially refined carbs) is always good, but cutting out healthy fats is a recipe for illness. Read more here: http://www.kellythekitchenkop.com/2008/04/does-fat-make-you-fat-dieting-answers.html

    Kelly

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    12 Brian Cormier January 7, 2009 at 3:14 pm

    http://lowcarbdudecom.blogspot.com/2008/09/recipe-brians-to-die-for-low-carb-maple.html

    This is by far my favourite recipe… a low-carb peanut butter fudge recipe that I tweaked into something else. It’s addictive, delicious and decadent. Click on the “recipes” label at the bottom of the post to find other recipes on my site at http://www.lowcarbdude.com!

    Reply

    13 Laura Bargwell January 7, 2009 at 3:49 pm

    HI Kelly, The Carnival seems to be picking! I have a good low carb meal.

    beef stir fry with bok choy – fast and easy
    1.5 lbs flank steak
    2 tablespoons dry sherry
    1.5 tablespoons soy sauce
    1 tablespoon sugar substitute
    1.5 tablespoons ginger
    1 bunch of bok choy

    Cut steak in bite size pieces. Combine sherry, soy sauce, ginger and sugar sub. Add the beef and stir to coat. Marinate at room temp for 15 minutes.
    Chop bok choy into 1″ pieces – rinse and spin dry.

    Heat a large skillet over high heat. Add Olive Oil. Add beef and cook approx 5 minutes. Add bok choy and continue to cook until wilted. Season with additional soy sauce and serve hot.

    Have a great day!

    Reply

    14 Kristen January 7, 2009 at 4:13 pm

    Thanks for hosting this Kelly! I just posted a snack I created for my kids and I :)

    Henriette your recipe sounds so tasty! I’m loving all the low-carb ideas that will let me get in more nutrition for my kiddos and myself and help my hubby shed some of those pounds he wants to lose!

    Reply

    15 Kelly January 7, 2009 at 5:21 pm

    Hi Laura! That sounds so tasty & healthy! My only suggestion is to use fermented soy sauce/”Tamari” – it’s just like soy sauce only healthier.

    Thanks, Kristen, I just checked out your post – looks great, I hope I can figure out where to get some bone marrow!

    Reply

    16 Brian Cormier January 7, 2009 at 5:39 pm

    http://lowcarbdudecom.blogspot.com/2008/09/recipe-brians-to-die-for-low-carb-maple.html

    This is a recipe for some delicious low-carb fudge made with hazelnut butter, cream cheese, butter and vanilla protein powder. Excellent stuff!

    Reply

    17 niki January 7, 2009 at 6:16 pm

    Looking forward to seeing everyone’s recipes! I low carb too.

    :)

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    18 Kelly January 7, 2009 at 6:24 pm

    Brian, I’m curious, in the recipe you linked to, have you ever tried it with “Crispy” nuts or seeds? (http://kellythekitchenkop.com/2008/02/recipe-for-crispy-nuts-healthy-snack.html)

    The fudge sounds dreamy! I wonder if it would turn out if I replaced the last 3 ingredients with a t. (or 2) of vanilla extract and some real maple syrup? I’m not a fan of protein powders or artificial sweeteners, so I’d like to give this a try…wouldn’t be all that low-carb anymore then, though, would it?! Maybe down the road when I allow myself a rare treat! If I try it, I’ll let you know.

    Thanks for sharing your yummy recipes!

    Reply

    19 Brian Cormier January 7, 2009 at 6:32 pm

    Kelly – The protein powder gives it “substance”. I don’t think it would hold together without it. It’s quite a soft creamy fudge. Real maple syrup would work if you combine it with vanilla. I just thought the maple extract was a nice change. Haven’t tried it with crispy nuts, but will definitely try them!

    Reply

    20 cheeseslave January 7, 2009 at 8:00 pm

    Kel – if you are trying to avoid Splenda, perhaps stevia would be a good choice? It’s low carb and natural.

    Reply

    21 Henriette January 8, 2009 at 1:36 am

    Well I don

    Reply

    22 Kelly January 8, 2009 at 2:31 pm

    Hi Henriette,

    Another place to read more about erythritol – I did a post on it a while back: http://kellythekitchenkop.com/2008/04/xylitol-safety-other-sugar-alcohols.html

    Thanks, Kelly

    Reply

    23 Henriette January 9, 2009 at 4:46 am

    Interesting – thanks :-)
    I am a honey – maple syrup girl myself ;)
    I keep bees so I have enough honey.
    But the interesting thing is that my taste-buds seem to have changed,
    I don

    Reply

    24 Kelly January 10, 2009 at 5:40 am

    Thanks, Kelly!!! I love your website, very informative and interesting!!! Lookin’ forward to Wednesdays.

    Reply

    25 Kelly January 10, 2009 at 6:06 am

    It’s me again…..I forgot to tell you that “I’m new”!!!! I hope I’m doing this thing right!!!!! :)

    Reply

    26 Kelly January 10, 2009 at 1:29 pm

    Kelly, I just checked out your recipe and my mouth is watering. You did it right! :) Thanks for joining in!

    Reply

    27 Christine Kennedy January 10, 2009 at 3:20 pm

    Hi Kelly,

    With that fudge recipe, you could maybe do a couple tablespoons of the honey or maple syrup for flavor, and a few drops of stevia to get it to the right sweetness. To substitute the protein powder, what about using coconut milk powder? Would that be low carb?

    I made peanut butter balls for my kids a little while back with natural peanut butter, coconut milk powder, and some raw honey. I also rolled them in shredded coconut. They LOVED them! I’m not sure that is really low carb though.

    Reply

    28 Kelly January 10, 2009 at 3:58 pm

    Hi Christine, I’d say it’s not necessarily low-carb, but not as high as some treats, and super nutritious, though!

    Reply

    29 Kelly January 11, 2009 at 12:06 pm

    I posted this comment at Ann Marie’s site, but wanted to tell my readers this, too:

    I just made the bacon, egg & cheese muffins above, and they were SO GOOD! The whole family scarfed them down.

    I figured out the carb content: only 1g/muffin! Even less, if you make them a bit smaller like I did (I didn’t know how much they would puff up, next time I’ll fill them almost all the way to the top) – a double batch made 17.

    I figured the comparison if you were to make it with whole wheat flour or white flour. The coconut flour makes it 6g net carbs/batch, whole wheat would be 15g, and white would be 19 1/2/batch – a big difference!

    BTW, I didn’t feel like getting my food processor out, so I just crumbled the bacon small and used my shredded raw cheddar. Also, in my oven they took 19 minutes.

    Last thing: I’m learning to like coconut very slowly, so I was wondering if I would notice a coconut taste in these, but I didn’t AT ALL! I think with the bacon grease and enough other ingredients, it becomes unnoticeable. Yay!

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    30 Florin November 30, 2012 at 12:34 pm

    Review by Ryan Cameron for Rating: I was introduced to the Belly Fat Cure in March as a relsut of an article in Costco’s Costco Connection magazine and applied to be his coaching class for Costco members. I had been selected to take part in the program and during the course of the 11 weeks of coaching, was able to shed 47 pounds and 10 inches off my belly. I religiously followed the program during the coaching and tracked every meal making sure that no meals exceeded the recommended 5 grams of sugar and 2 carb servings. I was also taking probiotics and psyllium husks three times a day. The pounds literally were just melting right off of me. I also want to note that I had started a running program in December of 2008 and by the time I started the Belly Fat Cure program, I had gone from not being able to run much of one mile to running three miles the whole way and was running 5 to 6 days a week. The running didn’t relsut in any weight loss at all for me, just increased endurance. Once I added the Belly Fat Cure program, I started seeing weight loss.Like Corrie Hearn’s review, the book as it exists now wasn’t available, we just got the core information about not exceeding 15 grams of sugar and 6 carb servings per day. We were taught how to read nutrition labels (that information is in the book) and given some key suggestions. We definitely did not the recipes and for that matter initially the food list. We did get that a few weeks in as an Excel spreadsheet. So essentially we had to figure it out. It took a little trial and error but I started losing weight right away and inches. Some weeks I lost more than others, some I plateaued but stuck with it and it started falling off again.What struck me as most beneficial about the program is that I had no idea how much sugar I had been consuming prior to the program. Even though there I was having a lot of low fat items those foods were actually loaded in sugar. The first week was a little rough getting used to dramatically less sugar. I probably went through about 15-20 packets of Truvia that first week to replace some of the sugar. I swapped out Iced Tea for sodas until I tried the Caramel Vanilla tea in the line of Lipton teas Jorge has recommended. I thought that tea was so disgusting it got me right off iced teas too and I’ve been more of an avid water and Zevia drinker ever since. Within the first two weeks my appetite dropped considerably and the size of meals I used to eat all of and would still be looking for more food to eat right afterwards were becoming ones I couldn’t finish and I was feeling full for a few hours instead of maybe an hour. This really hit home for me when I went out for dinner with a friend, my friend had an appetizer, a full entree with side items, and a dessert. I just opted to have loaded baked potato and I couldn’t even finish it. In all fairness my friend didn’t eat all of his meal either, but he had considerably more than I had and I know I would have had similar amounts prior to the program.Following the coaching, I pretty much had a routine for my first couple of meals for the day so I stopped tracking every meal and then periodically would allow myself have a meal or two per week that might have slightly more sugar than 5 grams or maybe a meal with 3 carb servings. I even cut back on the psyllium husks and probiotics to once per day then to only 3-4 times per week. I also got so burned out on the running program I had been doing and quit it entirely. I haven’t been back to any of the running in nearly six months now. But I’ve still lost weight with the Belly Fat Cure program despite stopping the running. Albeit, the rate at which I was losing weight has slowed considerably too. Since mid July, I’ve only lost another twenty seven pounds. I’m fine with that. I’m sure if I step back up to the three times daily probiotics/psyllium husks, the vigilant meal tracking, and the running I’d be getting back to the faster rate of weight loss.I want to add a couple of comments to address some of the concerns of others here that have given the book poor ratings. Those comments are:** Food is too expensive, too hard to find items in the book **It can be if you let it. I don’t use very many of the products myself. I just read the nutrition labels in the stores, whether its my local supermarket or a natural foods store, or even a 7-Eleven. I can find something to eat just about everywhere, it just takes a little time to pay attention to the labels. Maybe this is because the recommended foods list didn’t exist at the time I started the program, so I just naturally gravitate towards reading labels in the store. What’s featured in the book is to just give you ideas of what to look for. They don’t have to be those specific brands as featured in the book. They’re just there to illustrate that there’s a variety of products out there that you can have. And sure, maybe Zevia is the only recommended soda in the book, but that’s because it’s the only one on the market made with all natural ingredients and doesn’t have the toxic artificial sweeteners found in other sodas. I was personally amazed by how great tasting it was, their Root Beer flavor especially reminds me of how A W Root Beer used to taste to me when I was a kid but doesn’t any longer because it’s now made with High Fructose Corn Syrup. And the good part is Zevia’s Root Beer is not bad for you.Another example is the Ezekiel breads that Jorge recommends. I’ve never tried it. I don’t use enough breads at home to justify buying a loaf of any kind of because I usually have to throw out more bread than I use, so I just don’t buy it. I also don’t use the Whey powders because I think they’re expensive. About the only expensive product I do regularly buy is 5-lb bags of Zylitol and I get those here on Amazon because the bigger bag costs less than buying 3 1-lb bags in local stores (which are the largest I can find locally) so it’s like getting 2 lbs for free. ** Not a lifestyle, unrealistic to cut out fruits **You don’t have to completely eliminate fruits, you just choose ones like blackberries and blueberries which are low in sugar. The key is to drop sugar so that you can lose weight. Once you do lose the weight you want to lose, then you can add it back in if you like. Just go in moderation. You don’t have to completely ban it from your life. If you’re willing to have a smaller portion of a high sugar item you can have anything you want. For example, if what you really want is a banana, assume the banana is 20 grams of sugar. Cut a banana into quarters and you can have a quarter of the banana with four separate meals, maybe add it to your sugar free cereal for breakfast or with a breast of chicken for lunch and then you do it again the next day with the other two quarters. You still get your banana and are compliant with the program. I did this with a tube of imported Smarties Chocolates from Europe (kind of like a plain M M). In the past that tube wouldn’t have lasted a day, but when I only had no more than five or six little pieces a day, that tube lasted me about 3 months. And really it satisfied me because I was happy with just a little taste of it.** Recipes Too Difficult **I’ve had a draft version of the book since July and that older draft version has about 95% of the recipes that’s in the final version of the book. And I’ve still only ever made one recipe from the book. That recipe is the home made sugar free ice cream recipe. I’m not a cook nor will I pretend to be one. While the recipe section of the book is the least useful to me, I still appreciate having it because it’s got a wealth of ideas that I could try if I was feeling up to cooking. The bulk of my meals I’ve done on this program have come from restaurants and a significant number of them have been from fast food, which brings me to the next complaint ** Not Fast Food Friendly **On the contrary, I find this program is very complimentary to fast food as that’s mostly what I’ve eaten. I am a single guy who doesn’t cook, so drive-thrus tend to be where I get a lot of meals. I want quick, simple, and cheap and all of it is possible with this program. The trick is CUSTOMIZING. For example, if I’m getting a burger, I find out what sauces a restaurant puts on their burgers, and then ask them not to use them. The sugar free sauces you can have are mustard, and mayonnaise so I’ll often ask to have that used instead of ketchup, barbeque, or special sauces. Then I’ll ask to have my burger wrapped in lettuce. This lets me use my 6 carb servings per day on other foods. And KFC’s Grilled Chicken is fantastic on this program and its delicious too. ** French Fries And Bacon Are Not Healthy **I wouldn’t necessary call these items the healthiest either, but they are low sugar options. What people seem to be forgetting here is that if you’re overweight the chances are pretty good you’re not eating the healthy, all natural foods that people are complaining this program is not advocating enough of. If all you eat are highly processed packaged foods, fast foods, restaurant meals, and/or things that come in boxes with nutrition labels, then this program is going to show you that you can still do the same thing, but with some education, you’ll learn to make better choices and use many of the same foods to actually lose weight instead of gain weight. This makes the program very simple to follow and easy to incorporate into your life and make it a lifestyle. The easiest changes to make are small changes. Once you’ve made one small change, you can build on it by making another one. You don’t go from a lifetime of McDonald’s value meals to homemade Vegan meals overnight without it being a complete shock to the system. Sure the Vegan meal might be the better choice, but its a completely foreign concept to the Big Mac fan. This is just a first step to better eating, and seeing relsuts is going to help motivate further changes where maybe the fries and bacon get left behind in favor of better food choices. The changes have to start somewhere and picking fries and bacon over a Jamba Juice smoothie is only a first step. The goal here is to kick the sugar habit and drop some pounds, once that’s been achieved, then we can worry about making better food choices.

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