Beetroot Chicken Salad With Fennel Orange And Lentils
Carbs: 20g | Calories: 326 | Saturated fat: 1g per portion
This vibrant salad is bursting with nutrients thanks to the beetroot, fennel, orange, and lentils. The lentils and chicken add a good amount of protein to the dish, keeping you fuller for longer. This salad is made with mostly natural ingredients making it a healthy, low carb dinner.
Get the recipe: Beetroot chicken salad with fennel, orange and lentils
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These low carb recipes you can meal prep have got you covered for breakfast, lunch, dinner and snacks! Veggie-heavy, with a solid source of protein and healthy fats to keep you full.
Meal prep is the best way to save money, reduce your meal time stress, and to eat healthier. I’ve already shared the 25 most popular meal prep recipes on the blog, but if you are following a low carb or keto diet, the low carb recipes in this post might be even better for you!
Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of recipes in this post that will hopefully appeal to everyone. These recipes are packed with nutrition and tons of protein to keep you full!
I’m not going to get into the different guidelines for carb intakes from different diets, because I’m not a nutritionist. But I settled on a carb cut-off of 25 g or less net carbs for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!
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How To Make This Meal Prep Recipe
This is an overview of the recipes instructions. The full instructions can be found in the recipe card at the bottom of this post.
- Microwave steamable cauliflower rice according to the bag instructions.
- Mix together ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper.
- Form that mixture into 12 equal-sized balls.
- Place each formed meatball on a parchment paper-lined plate.
- Cook meatballs in a pan with melted butter.
- Scrape up any browned bits from the bottom of the pan. Then, melt some more butter before adding chicken stock, hot sauce, and red pepper flakes. Simmer the sauce until thickened.
- Remove the steamed cauliflower rice from the microwave and spoon it into the meal prep containers. Add 3 meatballs to each container, drizzle the sauce atop the meatballs, then garnish with parsley.
- Store the containers in the refrigerator until youre ready to eat, then microwave to reheat.
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Roast Squash Burrata And Green Bean Salad
Carbs: 11g | Calories: 220 | Saturated fat: 4g per portion
It takes just eight ingredients to make this filling butternut squash salad. Infused with chilli, lemon, garlic, and sprinkled with hazelnuts, this salad is bursting with flavour. Butternut squash is known to have a low glycemic index, which means it’s a carb that is digested slower than others. Its a great choice for keeping blood sugar levels down and is a much lower carb option.
Get the recipe: Roast squash, burrata and green bean salad
How To Make Low Carb Chicken Meal Prep Bowls
- Chicken breasts free-range organic boneless skinless chicken breasts are what I use. If you use bone-in, skin-on chicken breasts, youll have to adjust the cook time. It is important to use a high quality meat as some chicken breasts are injected with a solution of saltwater to plump it up so it looks better on the shelves. Want more recipes using chicken breasts? Here are 50 more!
- Cauliflower cut into florets
- Spices dried oregano, paprika, onion powder, salt & pepper
- Feta cheese This is optional but great on top of the veggies.
- Lemon juice Also optional but I love to squeeze a little bit of lemon juice on top of my chicken.
TIP:If youre unsure how to wash and cut cauliflower into florets, you can find instructions here.
- Cook the chicken
- Make the mashed cauliflower
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Lemony Chicken And Kale Detox Soup
This Lemony Chicken and Kale Detox Soup is soooo yummy! I originally created it for my Spring meal plan, but its a soup that can be literally eaten year-round!
If youre not a fan of kale, you could use spinach in its place. However, you ought to give kale a shot because it adds such a great texture to this soup.
Another thing I love about this recipe is the freshness of the lemon juice it provides a great brightness to the soup.
This Lemony Chicken and Kale Detox Soup is perfect for all cycles of the 17 Day Diet.
This recipe is also approved for the 17 Day Kickstart Diet starting on the 4-Day Soak Up Phase. If you want to use it sooner, then omit the carrots as theyre not allowed in the first three days.
As far using this in a Keto Diet, if youre not overly concerned about the higher carb content of carrots and onions, then this recipe is good to go for you! However, you can always omit or limit them if youre concerned.
Crispy Skin Baked Chicken Drumsticks
Here is another drumstick recipe. You can never get enough drumsticks, right?
And the best part of the drumstick is the chicken skin. That is because it is packed with fat, which makes everything tasty.
Not only that, but it is super crispy and seasoned just right. For the seasoning, you will need a couple of spices, as well as coconut aminos, and olive oil, to coat the drumsticks.
And these chicken drumsticks are not too greasy because you use an air fryer. Air fryers are great if you are trying to cut down on grease. You can find a good quality air fryer here.
To make it a meal, serve with some delicious zucchini fries.
Recommended Reading: Carb Cycling Meal Plan Female
Why Eat Low Carb Vegetarian Recipes
There are plenty of reasons why you might be looking for healthy low carb vegetarian recipes.
You may want to cook low carb vegetarian meals in order to reduce your intake of unhealthy processed carbs, like white bread and pasta. Reducing the amount of these carbs in your diet could help prevent Type 2 diabetes and heart disease.
However, there are plenty of healthy carbs, namely unprocessed whole grain carbs, that provide your body with important fuel.
People mainly try low carb vegetarian recipes for weight loss. There is a lot of debate over why they are effective. One theory is that cutting carbs means you eat more fat and protein, both of which are proven to be super filling and consequently reduce overall calorie intake.
Another theory is that cutting carbs reduces your bodys production of insulin. Insulin stimulates fat production, so less insulin = less fat, to put it very simply.
If you want more weight loss friendly vegetarian recipes, you NEED to check out our Vegetarian Weekly Weight Loss Meal Plans.
Chicken Cabbage & Broccoli Stir Fry
This stir fry recipe was originally created for my Spring Cleanse Meal Plan to help you detox, but it can be eaten year-round!
Its filled with fresh vegetables that are nutrient dense, lean protein and a few enhancements to give it a boost in flavor!
I always say this recipe is a perfect lunch because it is easily reheated. Plus, you can always add more cabbage in your leftovers to give it a much-needed fresh, crunchy texture!
This recipe is perfect for all cycles of the 17 Day Diet.
If youre on the 17 Day Kickstart Diet, its approved for all phases, so make sure you use this in your meal rotation straight away!
If you happen to be losing weight on a Keto Diet, this stir fry can also be used as-is. All the fiber-rich vegetables balance out the natural carbs in the veggies.
If youre overly concerned about a higher carb count for onions, simply use less or omit them all together!
Also Check: High Carb High Protein Diet
Easy Tomato Feta Soup
You won’t be mourning your grilled cheese with the addition of feta in this tomato soup.
Per serving: 170 calories, 13 g fat , 10 g carbs, 6 g sugar, 464 mg sodium, 2 g fiber, 4 g protein.
Get the recipe
Consider this the keto-friendly version of loaded potato soup.
Per serving: 323 calories, 26 g fat , 13 g carbs, 6 g sugar, 1508 mg sodium, 5 g fiber, 14 g protein.
Beetroot Carpaccio With Horseradish Yogurt
Carbs: 14g | Calories: 150 | Saturated fat: 1g per portion
Fresh and colourful, but finished with a fiery kick thanks to the horseradish, this low carb veggie dish is just what you need on a warm evening if youre in need of a light supper. Beetroot is an excellent source of fiber, too, which your gut will love. One of our most vibrant, low carb recipes.
Get the recipe: Beetroot carpaccio with horseradish yogurt
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Hemp Crusted Baked Chicken Tenders
Nutrition: 388 calories, 14.6 g fat , 232 mg sodium, 3.5 g carbs, 1.7 g fiber, 1 g sugar, 60.5 g protein
You’re not imagining that this recipe contains 60.5 grams of satiating protein. Hemp seeds are packed with omega-3s and slimming fiber, transforming the traditional diet-sabotaging chicken tender. And according to studies, marijuana’s edible, non-intoxicating cousin, fights heart disease, obesity, and metabolic syndrome.
Get the recipe fromGimme Some Oven.
Pesto Spaghetti Squash With Roasted Tomatoes
Nutrition: 257 calories, 19.5 g fat , 226 mg sodium, 12.8 g carbs, 3.3 g fiber, 3.1 g sugar, 12.2 g protein
Pesto and roasted tomatoes add pizazz to the traditionally bland squash. We are big fans of this recipes because it’s free of questionable additives . All you’ll find in this recipe are natural ingredients like basil, olive oil, cheese, and raw nuts. It doesn’t get more “clean” than that.
Get the recipe from A Happy Food Dance.
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Raw Beet Salad With Carrot Quinoa Spinach
Nutrition: 189 calories, 11.9 g fat , 80 mg sodium, 16.5 g carbs, 4.2 g fiber, 5 g sugar, 6.4 g protein
If you’re on an athlete’s eating plan, you’ll want to pay close attention: A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster. This salad may not be baked, but its performance boosting effects are just as lethal. And don’t forget how important nutrition is after an exhausting workout.
Get the recipe from Cookie and Kate.
Joe Wicks Sage Butter Chicken With Lemony Spring Greens
Carbs: 16.1g | Calories: 778 | Saturated fat: 28.4g per portion
It takes just 10 minutes to prepare and 15 minutes to cook this hearty chicken and greens. Joe Wicks has chosen to use chicken breasts in this recipe instead of thighs or wings to keep calorie, fat, and carb count low. Served with fresh greens asparagus, peas, and green salad instead of potatoes, pasta or rice is a great way to ensure this is one of our low carb recipes.
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Quick And Easy Low Carb High Protein Meals
If youre looking for some quick and easy low carb high protein meals to help you lose weight and stay on track with your fitness goals, youve just found them. This is a collection of super simple healthy recipes for dinner, lunch and some for breakfast.
As you may or may not know, I had been struggling for about three years to lose weight after having a baby. After giving birth some women just dust themselves off and look like Giselles. Not this beautiful face. It was round and chubby and had a double chin for a long time. Also a dash of insulin resistance which was new and pretty scary.
Not anymore folks. Not anymore. Ive lost the majority of the weight, Im now almost at my pre-baby weight and Im so happy about it, it literally feels like a weight off my shoulders. Eating a high protein lower carb diet and going gluten and dairy free has definitely helped the most, so I wanted to share some weight loss meals that I love, that have helped me and I still eat regularly. Because once you lose the weight, its not over. You cant just start eating panna cotta and tiramisu like you never learned from your mistakes. You keep eating healthy and keep going out for walks and keep getting enough sleep.
Now these high protein meals, theyre not all dairy-free, but theyre all delicious and you can either meal prep them on Sunday or make in 15-20 minutes during the week.
- Ready in: 20 minutes | Servings: 2
- Kcal: 443 | Protein: 28g | Carbs: 18g | Fiber: 7g | Fat: 31g
Philly Cheesesteak Zucchini Boats
Nutrition: 238 calories, 13.8 g fat , 226 mg sodium, 8.9 g carbs, 2.6 g fiber, 4.6 g sugar, 21 g protein
Zucchinis are one super versatile veggie! From zoodles to zoats to zucchini boats, they’re transforming our diets. Who knew Philly cheesesteaks could be more appetizing on a veggie than on a nutrient-void white roll?
Get the recipe fromCooking Classy.
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Foods To Include In Moderation
Unless youre following a very low carb or keto diet, you may also want to include small amounts of the foods listed below:
- Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
- Higher-carb fruits: bananas, pineapples, mango, and many others
- Whole grains: brown rice, oats, quinoa
- Legumes: lentils, black beans, pinto beans, chickpeas
- Higher-carb dairy: milk and full-fat yogurt
Whats more, you can have the following in moderation, if you want:
- dark chocolate with at least 70% of cocoa
- dry wines with no added sugar or carbs
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol may hinder weight management if you eat or drink too much .
Benefits Of High Protein Low Carb Diet Or Meals
Protein-rich foods along with a minimal amount of carbs in the foods we eat help in maintaining balanced sugar levels reduce the risk of heart issues. It also helps in better digestion and aids in better weight loss management without gaining weight.
The foods should be a mix of both and having only high protein food without including carbs can make a person dizzy, tired, lose energy which can lead to other health issues.
Therefore, always try to have and include both proteins and fewer carbs to lose weight.
Always remember to have a balanced diet to lead a healthy lifestyle. Never try having just a high protein diet or just having a low carb diet. Making recipes that contain all nutrients is the better way of leading a healthy lifestyle.
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Garlic Parmesan Chicken Wings
Guys, these are chicken wings made in a slow cooker. Winning all around.
Per serving: 426 calories, 34 g fat, 1 g carbs, 0 g sugar, 0 g fiber, 27 g protein.
Cauliflower + butter = your new favorite side dish.
Per serving: 151 calories, 14 g fat , 6 g carbs, 3 g sugar, 418 mg sodium, 3 g fiber, 2 g protein.
How To Build A Healthy High
- Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000 calorie diet, this will look like 175 grams of carbohydrates, 67 grams of fat, and 175 grams of protein per day.
- Theres no need to overload the protein. We can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so any extra is just extra calories, Harris-Pincus says.
- Focus on fiber. Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overallwhich leads to weight loss.
Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with.
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