Pages

Low Carb Healthy Menu


This is a work in progress. Come back and check out the changes.

This menu is for those seeking a healthy low carb. menu that is about 1500 calories. Lunch and dinner are 500 calories or less. This leaves @500 calories to divide between Breakfast and a snack. If not otherwise specified,  Unsweetened Iced tea or Seltzer or Water with Lemon to drink.

Fruit, not specified,  can be 1 apple (25 g carbs.), 1 cup Grapes  (16 g. carbs.), 1 peach (14 g. Carbs. ), 1 cup cubed cantelope  (13 g. Carbs.) or similar fresh fruit. Spiced Apples ( 27 g. Carbs.), Ginger - Tea Pineapple (24 g. Carbs.), Citrus - Infused Strawberries (135 g. Carbs.), Orange - Cinnamon Figs (21 g. Carbs.),  Orange - Balsamic Berries (1357 g. Carbs.), Cardamom - Spiced Kiwi and Pineapple with Coconut (21 g carbs.), or similar fruit sides are also possibilities. 
Lunch
Chicken BLT Wrap (1), fresh veggies with dip (1 cup veggies and 1 Tab. dip), Fruit 

Dinner
Spicy Ginger - Marinated Chicken (1/2 breast and 2 tea. sauce), Steamed Asparagus (8-9 spears), Baked Sweet Potato (1 small), Spiced Apples (2/3 cup)
Lunch
Chicken and Spinach Quiche (1/8 of quiche), Baby Mixed Greens Salad (1 1/2 cups)

Dinner
Indian - Spiced Beef with Peach - Grape Salsa (3 oz. Beef and 1/3 cup salsa), Herbed Basmati Rice  (1/3 cup), Skillet - Roasted Cauliflower and Squash  (1 cup), Ginger - Tea Pineapple (1 skewer)

Lunch
Bistro Sausage (3) with Roasted Tomatoes (2 slices), whole grain toast (2 slices baguette )

Dinner
Spice Pork and Soba Noodle Bowl (2 cups), Citrus - Infused Strawberries (1 cup)



Lunch
Asian Turkey Burgers, Broiled Broccolini 

Dinner
Chipotle -Cilantro Tilapia  (1 fish filet, 2 tortillas, 2 Tab. sauce), Carrot -Cucumber Salad  (1 cup), Orange - Cinnamon Figs (2 figs)

Lunch
Mediterranean Tapas Plate: 3 1/2 oz Greek Pork Tenderloin and 3 Tab. Sauce, 3 Pita Wedges, 1 cup sweet pepper and Cucumber strips, 3 Tab. Hummus

Dinner
Caribbean Tofu (4-5 oz.), Black Beans and Rice  (2/3 cup), Steamed Sugar Snap Peas (3/4 cup), Cardamom -Spiced Kiwi and Pineapple with Coconut (3/4 cup fruit with 1 Tab. coconut)




Lunch
Thai Halibut Lettuce Wraps (2-3 lettuce leaves, 1/2 cup noodles, 3/4 cup vegetables, 1 Tab. Dressing, 5 pieces halibut)

Dinner
Coconut -Lime Turkey Skewers (2), Rice Noodle Vegetable Salad  (1 1/4 cups), Grilled Stone Fruit  (2 plum halves or 1 nectarine half), Mango Ginger Lassi (6 oz.)

Lunch
Mediterranean Hummus and Veggie Wrap (1)

Dinner
Spiced Lamb with Chickpeas (3-4 pieces lamb and 1 cup chickpea mixture), Savory Goat Cheese Stuffed Apricots (3)





Lunch
Turkey sandwich on whole grain bread (3 slices turjey, 1 slice avocado, lettuce, Tomato and mustard, Celery sticks (2) with Peanut butter (1 Tab.), apple slices (1/2 apple) 

Dinner
Balsamic Roasted Chicken (1/2 breast) and (3/4 cup) Vegetables, Garlic Toast (1 oz. slice), Grilled Pears (1 pear half with 1 Tab. Whipped Cream 
Lunch
Summertime Salad Plate (1/2 cup Egg Salad, 2 cups Cucumber - Tomato Salad, 3 Cocktail Rye bread slices

Dinner
Indies Spiced Beef (3 oz.) with Vegetables (2/3 cup), Polenta with Olive - Raisin Compote (2 slices polenta and 2 1/2 Tab. compote), Orange - Balsamic Berries (1 cup)

Lunch
Veggie and Bulgur Loaded Egg Salad (3 lettuce leaves, 1/2 cup bulgur, 1 cup egg salad 

Dinner 
Apricot -Glazed Pork Chops  (1), Mashed Sweet Potatoes  (1/2 cup ), Roasted Asparagus Spears (9 spears), 

Lunch
Southwestern Turkey Burger (1), Southwest side salad, Guacamole and baked tortilla chips (1/2 cup)
Basil -Lemon Shrimp Linguine  (1 1/2 cups), Baby Greens with Oranges (1 1/2 cups)

Lunch
Turkey and Bean Chili (1 1/4 cups) with Guacamole (2 Tab.), pear slices (1 pear) with Swiss Cheese slices (1/2 oz.) 

Dinner
Tomato and Olive Dinner Frittata  (1/4 frittata ), Radicchio -Red-Onion Salad  (2 cups), Whole grain Baguette  (2 slices)


Lunch
Grilled Chicken Salad with
Oranges (2 cups), small Pumpernickel Roll 

Dinner
Taco Meat Loaf (6 oz./@2 slices), Avocado -Tomato Salad  (1 tomato, 1/3 avocado, 1/4 cup spinach, 4 tea. dressing), Baked Tortilla Chips  (2/3 oz.)

Lunch
Tuna and Carrot Sandwich on Rye, Almonds (8), Peach (1)

Dinner
Grilled Lamb Skewers  (3 1/2 oz. lamb, 1/2 cup rice, 1/3 cup sauce), Squash Skillet Toss (3/4 cup)
  

Lunch
Whole wheat ham and cheese wrap (3 slices ham,1 slice Muenster, lettuce and tomato), Grapes (3/4 cup), Fruit Yogurt  (4 oz.)

Dinner 
Limey Chicken Tacos (1) with Mango Salsa (1/2 cup),  Chili - Lime Jicama (1 cup)

Lunch
Curried Red Lentil Soup  (1 1/2 cups), Hummus  (1 Tab.) with Baby Carrots  (8)

Dinner
Coffee -Rubbed Beef (1/4 lb. steak), Red-Eye Beans (1/3 cup), Tomato and Cucumber Salad with Garlic Buttermilk Dressing (3/4 cup)

Lunch
Chicken and Black Bean Burrito  (6-inch whole wheat tortilla, 1/2 cup black beans, 1 1/2 oz. Roasted Chicken,  lettuce, Tomato and salsa, 1/2 oz. Cheddar cheese), Mango slices  (1/2 mango )

Dinner 
Roasted Pork (4 oz.) with Zucchini (2), Garlic Polenta  (1/2 cup), Pickled Cabbage (1/2 cup)


Lunch
Roast Beef mini sub (1/2 whole grain sub roll, 2 slices Roast beef,  1 slice Provolone,  lettuce, Tomato, cucumber, onion,  olives, oil and vinegar), apple (1)

Dinner
Miso -Marinated Shrimp and Chicken Skewers  (1 shrimp, 1 chicken skewer) , Edamame, Vermicelli and Watercress Salad (1 cup watercress, 1 cup noodle mixture 

Lunch
Chef Salad with cold cuts, cheese and veggies

Dinner
Farro Risotto with Butternut Squash ( 3/4 cup), Vegetable Medley (1 1/2 cups)

Lunxh
Barley Salad with Snow Peas and Lemon Dressing (3/4 cup)

Dinner
Turkey Meatballs (3) with Sun-dried Tomato Sauce  (1/2 cup spaghetti and 1/4 sauce), Leafy Green Salad  (1 1/4 cup)

Lunch
Tuna and Cannellini Salad with Lemon (2/3 cup tuna-bean salad and 1 1/2 cups greens)

Dinner
Asian Tuna (1 steak), Watercress Salad (2 cups), Rice (1/3 cup)
Lunch
Black Bean and Barley salad  (3/4 cup)

Dinner
Vegetable Skewer Salad (2 skewers with 3/4 cup spinach) with Orange - Miso Vinaigrette and Chicken (1 chicken breast), Soba Noodles with Peanuts (1/2 cup)

Lunch
Greek Lentil salad  (3/4 cup)

Dinner 
Italian Pasta Bowls (2 cups)

Lunch
Salmon sandwiches with Wasabi Mayonnaise

Dunner
Curry - Glazed Pork Tenderloin Kabobs  (1), Peanut Fettuccine with Roasted Cauliflower (1 1/2 cups)

Lunch
Bean and Barley Soup (1 1/3 cups)

Dinner
Grilled Dijon Scallops (little over 1/4 lb.), Squash (1/2 cup each kind), Italian Cannellini Bean Salad (1/2 cup)
Lunch
Split Pea Soup (1 cup), Rye Bread (1/2 slice

Dinner
Spiced Acorn Squash  (1/2 squash ) with Pan-Roasted Cauliflower and Greens (1 1/4 cups cauliflower mixture, 1/2 cup chard and 1/2 Tab. pine nuts ), Miso -Sesame Grilled Tofu (@ 4 1/2 oz.)

Dinner
Crisp Chicken Parmesan (2-3 chicken pieces, 1/2 cup sauce and 1/2 cup pasta), Spinach Salad  (2 cups)




Dinner
Orange -Balsamic Marinated Shrimp (5), Herbed Orzo (1/2 cup), Grilled Zucchini (1/2 cup)

Dinner
Chicken Thighs (1) with Romesco Sauce (1/3 cup), Herbed Eggplant  (2 slices), Roasted Red Pepper - Spinach Pasta (3/4 cup)
Dinner
Ginger -Sesame Beef Skewers  (2 skewers and 1/2 cup noodles), Cucumber - Radish Salad (1 cup)
Dinner
Cajun - Style Barley with Ham (1 cup), Hand-Wilted Kale Salad (1/2 cup salad and 1 Tab.walnuts)

Dinner
Shrimp Jambalaya  (1 1/4 cups with 6 shrimp and 1/3 cup rice)
Dinner
Spicy Peanut -Sauced Tofu Stir-Fry  (1 1/2 cups), Quinoa (1/2 cup)

Dinner
Caribbean Chicken (1/2 breast) with Sweet Potato Cakes (2), Avocado -Mango Salsa (1/3 cup), Steamed Spinach (1 cup)

Dinner
Halibut Steaks (1 steak), Spinach (1 cup), Eggplant Peperonata (1/2 cup), Whole Grain bread (2 1/2 oz. slices)

No comments:

Post a Comment