With rising awareness of health and wellness, the low-carb diet has gained substantial popularity. In essence, a low-carb diet minimizes your carb-intake, particularly sugars and starches, and emphasizes proteins, vegetables, and healthy fats. This type of diet has been linked to lowered risks of heart disease, diabetes and obesity, besides promoting weight loss.
Below are Low Carb Meal Prep Recipes that align with this diet and promote a healthier week – and by extension – a healthier life.
#Broccoli and Cheddar Soup
This creamy soup comes packed with minerals and vitamins. Broccoli is a rich source of Vitamin C and Vitamin K, while cheddar provides that required serving of dairy and protein.
Ingredients:
* 1 head broccoli, chopped
* 1.5 cups shredded sharp cheddar cheese
* 1 cup heavy cream
* 1 cup vegetable broth
* Salt and pepper to taste
Procedure:
1. Steam the broccoli until it is tender but not soggy.
2. In a large pot, mix the steamed broccoli, heavy cream, vegetable broth, salt and pepper.
3. Cook the mixture over medium heat for 10-15 minutes.
4. Let the soup cool a bit, then blend it until smooth or leave a bit chunky depending on preference.
5. Return the soup to the pot, stir in the cheddar cheese until it melts, and serve.
#Cauliflower Rice Stir Fry
If you love rice as a staple, then this cauliflower rice stir fry would give you a delicious low-carb replacement.
Ingredients:
* 1 head cauliflower
* 2 tbsp olive oil
* 1 cup chopped carrots
* 1 chopped bell pepper
* 1/2 cup peas,
* 2 eggs
* Salt and pepper to taste
* Soy sauce
Procedure:
1. Using a food processor, pulverize the cauliflower until it resembles rice.
2. Preheat a skillet or wok over medium heat, add the chopped vegetables along with the peas.
3. Stir in the beaten eggs, and scramble until cooked.
4. Add the cauliflower rice, and stir until well-combined and heated.
5. Season with salt and pepper, and drizzle it with soy sauce.
#Zucchini Noodles with Pesto
Referred to as ‘Zoodles’, this dish is a nutritious and fiber-rich alternative to traditional pasta.
Ingredients:
* 4 zucchinis
* ¼ cup of olive oil
* 2 cups of fresh basil leaves
* 1/2 cup grated Parmesan
* Salt to taste
* Three cloves of garlic
* A handful of pine nuts
Procedure:
1. Spiralize the zucchinis to create noodle-like strands.
2. In a food processor, blend the basil leaves, olive oil, Parmesan cheese, garlic, pine nuts, and a pinch of salt.
3. Mix the zoodles with pesto and serve.
#Spinach and Egg Breakfast Cups
Kickstart your weekday mornings with this hearty, protein-filled breakfast.
Ingredients:
* 14 eggs
* Two cups of spinach
* 1/2 cup of feta cheese
* Salt and pepper
Procedure:
1. Grease a muffin pan and preheat the oven at 180 degrees Celsius.
2. Chop the spinach and distribute it evenly across the muffin cups.
3. Break the eggs into each of the muffin cups, on top of the spinach.
4. Sprinkle the feta cheese, and season with salt and pepper.
5. Bake for about 20 minutes or until the eggs are cooked to your liking.
#Chicken Lettuce Wraps
This recipe is ideal for lunch or dinner, providing a protein-filled meal with less than 10g of carbs per serving.
Ingredients:
* 1 lb ground chicken
* 1 head of lettuce
* 1 onion chopped
* 2 cloves of garlic, minced
* Salt and pepper to taste
* Soy sauce
Procedure:
1. In a pan, cook the minced garlic and chopped onions until translucent.
2. Add the ground chicken and stir until it is thoroughly cooked.
3. Season with salt and pepper, add the soy sauce.
4. Wash and dry lettuce leaves and spoon the chicken mixture onto the leaves. Roll them up similar to a taco or a wrap.
Indeed, a low-carb diet doesn’t mean you’d compromise taste or variety. With these five meal prep recipes, you are one step closer to a healthier diet and by extension a healthier lifestyle. From breakfast to dinner, these low-carb meals are not only delicious but also help maintain a balanced and nutritious diet. Besides, the recipes are straightforward and perfect for meal prep; they could be cooked in batches and stored in the fridge, helping save time during the hectic weekdays.
