low carb diet recipes meal plan 7 days

Low carb meal plan Healthy Mashed Potatoes Wrapped in Spinach

Low carb meal plan Healthy Mashed Potatoes Wrapped in Spinach

Ingredients

5 ounces spinach, choose large leaves
9 ounces potatoes, peeled and cubed
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup milk or buttermilk
1 tablespoon almond oil (can be replaced with walnut oil, safflower oil, grapeseed oil, sunflower oil)

Instructions

Over high heat, in a pot of boiling salted water, blanch the spinach for about 30 seconds.

In a waiting bowl with ice and water, put the spinach inside to stop the cooking.
Spread out the spinach on a plate and pat dry the spinach carefully. Set aside.
In the same pot where you cooked the spinach, cook the potatoes for about 20 minutes or until they are tender.

Mash the potatoes in a bowl then mix in the oil, milk or buttermilk, salt and pepper. Divide the potatoes over the leaves and fold the spinach leaves to cover.

Yields: 4 servings | Serving Size: 1/4 of the recipe | Calories: 122 | Total Fat: 7 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 11 mg | Sodium: 213 mg | Carbohydrates: 13 g | Dietary Fiber: 2 g | Sugars: 1 g | Protein: 3 g | SmartPoints: 4

Click here for low carb diet recipes meal plan 7 days

SOURCE skinnyms.com

Click on the picture below To save this recipe to remember it

Low carb meal plan Simply Sauteed Lemon Tilapia

Ingredients

4 to 6 tilapia fillets, wild caught preferred
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
¼ cup chopped parsely or cilantro

Instructions

Add oil to a medium skillet or sauté pan, and cook fillets over medium-heat for 4 minutes per side, or until the fish is no longer translucent and flakes easily with a fork.

Add salt and pepper and a squeeze of lemon juice to each fillet. Sprinkle fillets with chopped parsley or cilantro and serve.

Servings: 6 | Serving Size: 1 fillet | Calories: 249 | Total Fat: 6 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 108 mg | Sodium: 459 mg | Carbohydrates: 0 g | Dietary Fiber: 0 g | Sugars: 0 g | Protein: 45 g | SmartPoints: 3

Click here for low carb diet recipes meal plan 7 days

SOURCE skinnyms.com

Click on the picture below To save this recipe to remember it

Low carb meal plan Skillet Green Beans with Caramelized Onions day 4

Low carb meal plan Skillet Green Beans with Caramelized Onions

Ingredients

1 pound fresh green beans, trimmed
2 tablespoons olive oil
1 large onion, thinly sliced
1/4 teaspoon salt
1 tablespoon balsamic vinegar

Instructions

Bring a large pot of salted water to a boil and add the green beans. Cook for 4-5 minutes. While beans are cooking, fill a large bowl with ice water. Drain the beans and immediately plunge in the ice bath.

Heat the olive oil in a large skillet and add the onions. Cook until soft and well browned, about 30 minutes. Add the salt and vinegar and stir.

Drain the beans from the ice water and shake to remove as much water as possible. Add to the skillet with the onions and continue cooking until beans are heated through and onions are very well caramelized.

Yields: 4 servings | Serving Size: 1/4 recipe|Calories: 112| Total Fat: 7 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 65 mg | Sodium: 154 mg | Carbohydrates: 12g | Dietary Fiber: 5 g | Sugars: 3 g | Protein: 2 g | SmartPoints: 4

Click here for low carb diet recipes meal plan 7 days

SOURCE skinnyms.com

Click on the picture below To save this recipe to remember it

Low carb meal plan Slow Cooker Lower Carb Cabbage Roll Stew day 4

Low carb meal plan Slow Cooker Lower Carb Cabbage Roll Stew

Sodium: If you use "no salt" added items for tomato sauce, stewed tomatoes & chicken/beef broth, it's 143mg sodium per serving.

Ingredients

1 pound extra lean ground beef (could also use ground bison or moose)
1 medium yellow onion, chopped
1 (15 ounce) can stewed tomatoes
1 (15 ounce) can low sodium (or no salt added) tomato sauce
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 cup low sodium chicken broth or beef broth
1 teaspoon gound black pepper
1/2 teaspoon crushed red pepper
1/2 head cabbage, chopped

Instructions

In a medium pot, brown beef & onions. Place everything in slow cooker (except meat mixture and cabbage) and mix well. Add beef mixture, then cabbage. Cook on LOW for 5-6 hours.

Yields: 6 Servings | Serving Size: 1 1/3 Cup | Calories: 242 | Fat: 13 g | Carbohydrates: 14 g | Fiber: 3 g | Sugars: 6 g | Protein: 17 g | SmartPoints (Freestyle): 3 |

Click here for low carb diet recipes meal plan 7 days

SOURCE skinnyms.com

Click on the picture below To save this recipe to remember it

Low carb meal plan Sweet Potato Pancakes

Low carb meal plan Sweet Potato Pancakes

Ingredients

1/2 cup cooked and mashed sweet potato
1/3 cup egg beaters or 2 eggs
1/4 cup flour
1/8 teaspoon baking soda and baking powder (I always use both)
1 teaspoon honey or coconut palm sugar
1/8 teaspoon ground cinnamon
Pinch of salt
optional milk (any type), to thin batter if necessary

Instructions

Mix well, make sure all the sweet potato is mashed. The batter is pretty thick so I spread it out when I scoop them on the hot skillet. Cook as you would normal pancakes. They don’t “bubble” like normal pancakes, so watch that they are cook thoroughly, but not burned.

Yields: 2 servings | Serving Size: 2 pancakes |Calories: 151 | Total Fat: 6.1 g | Saturated Fat: 1.6 g | Trans Fat: 0 g | Cholesterol: 164 mg | Sodium: 307 mg | Carbohydrates: 16.2 g | Dietary Fiber: 2.9 g | Sugars: 6.5 g | Protein: 9.1 g | SmartPoints (Freestyle): 2

Click here for low carb diet recipes meal plan 7 days

SOURCE skinnyms.com

Click on the picture below To save this recipe to remember it

Low carb meal plan Skillet Green Beans with Caramelized Onions

Click on the picture below To save this recipe to remember it

Low carb meal plan Slow Cooker Lower Carb Cabbage Roll Stew

Click on the picture below To save this recipe to remember it