Preparing low carb meals for weight loss does not need to be a chore because low carb ingredients such as cauliflower, asparagus, and zucchini noodles cook just as fast as potatoes or pasta.
Just set aside a few minutes of your time, and you will have healthy meals on the table and perhaps some leftovers that could fuel you up for the entire week!
How to Prepare Low Carb Meals
Here is a guide to help you plan your low carb meals.
1. Begin with 1 to 2 Servings of Low Carb Veggies
Remember, going low carb is not all about eating meat. You also need to eat low carb veggies that will provide you with nutrients and fiber to prevent that dreaded low carb constipation.
Related reading: Fiber on Keto – Why Is It So Important?
It could be a serving of salad greens, equivalent to two cups of spinach or cabbage. You can also have some cooked zucchini or cauliflower, a cup of cucumber, celery, or mushrooms.
2. Add Some Lean Protein
Once you have your veggies, it’s time to add a serving of lean protein. You can have a serving of cooked wild caught fish, free range/organic chicken, or grass-fed meat, which should be equivalent to around 3 ounces per meal.
If you follow a vegetarian keto diet, you could have eggs for protein. But if you are into the plant-based ketogenic diet, you could have tofu, tempeh, nuts and seeds.
3. Incorporate Generous Servings of Healthy Fat
On a ketogenic diet, you are required to limit your carb consumption in exchange for fats. The goal is to reach ketosis, where your body uses fats for energy instead of carbs.
Therefore, when preparing your low carb meals, include generous servings of healthy fats, such as oily fish, avocados, avocado oil, olive oil, nuts, and seeds. Limit the amount of saturated fats and avoid trans fats as much as possible.
Related reading: Best Fats To Eat On A Low Carb Diet
Best Low Carb Meals for Weight Loss
While it’s possible to prepare your own meals using the guidelines above, it would help if you refer to some low carb recipes when planning your meals. Here are some great recipes to consider.
1. Low Carb Spaghetti Bolognese
If you find yourself craving bolognese spaghetti while on the low carb diet, this low carb Spaghetti Bolognese recipe from Libby Jenkinson of Ditch the Carbs would be a great recipe to consider.
The recipe requires using zucchini noodles (zoodles) instead of the regular pasta. What makes this low carb meal really delicious is the bolognese sauce.
Made with ground beef, it takes exactly like the real thing. And with only 9 grams of net carbs per serving, you can guarantee that this spaghetti will keep you in ketosis.
For another version try this recipe for Keto Bolognese – Low Carb Casserole
2. Vegan Burrito Bowls with Cauliflower Rice
Yes, it is definitely possible to follow a low carb diet even if you’re vegan. In fact, there are lots of delicious plant-based low carb meals out there. For instance, these Vegan Burrito Bowls with Cauliflower Rice from Carolyn Hodges on Eating Well will remind you of your favorite burrito bowls.
But instead of brown rice, it uses cauliflower rice as a low carb alternative. Each serving contains only 8.7 grams of net carbs, which should be safe for keto.
3. Best Baked Salmon
As mentioned above, you should incorporate generous servings of healthy fat into your low carb meals. Some of the best sources for healthy fats are oily fish, such as wild caught salmon.
There are tons of low carb salmon recipes out there, but this Best Baked Salmon is one of the easiest recipes to prepare. Made by Lisa Bryan of Downshiftology, this dish only requires a few ingredients – salmon fillets, lemon butter sauce, and herbs!
For another delicious low carb meal with salmon try this Garlic Butter Salmon Recipe or this Keto Avocado Salmon Salad.
4. Easy and Juicy Grilled Chicken Kabobs with Vegetables
These Easy and Juicy Grilled Chicken Kabobs with Vegetables have all the required ingredients suitable for a keto diet. It has low carb vegetables, protein from chicken, and healthy fats from olive oil.
Related reading: What Are the Best Low Carb Vegetables?
Made by Ioana of Low Carb Sparks, these low-carb skewers are ideal for lunch, picnic, and dinner. They are juicy, flavorful, and contain only 5 grams of net carbs per serving.
5. Low Carb Zucchini Lasagna
This Zucchini Lasagna from Megan, a certified nutritionist and recipe creator at Detoxinista is another delicious plant-based low carb recipe to consider if you follow a plant-based keto diet.
Instead of the usual lasagna noodles, this recipe is made with zucchini and lots of cheeses that will remind you of your favorite classic lasagna.
While the traditional lasagna recipe can contain up to 30 grams of carbs per serving, this Zucchini Lasagna contains only 6 grams of net carbs, so it’s the perfect meal for low carb dieters.
6. Keto BLT Salad with Avocado
This super delicious BLT Salad with Avocado from Matt of My Keto Chicken is a great low carb meal to eat any time of the day. It’s also the perfect side dish to go with any low carb mains.
With only 5 grams of net carbs per serving, it’s ideal for those following a very strict low carb diet such as Keto and Paleo. Best of all, this low carb meal is loaded with healthy fats, from the avocados and the keto garlic aioli dressing that’s made with olive oil and Dijon mustard.
7. Keto Omelette
If you’re looking for low carb breakfast meals, this Keto Omelette made by Sandra of Heavenly Home Cooking would be a great recipe to try. Made with eggs, bacon, spinach, and cheddar cheese, it’s so delicious and will make you want to eat it over and over again.
Best of all, it’s so easy to prepare, perfect for those busy mornings. Each omelet contains only 9 grams of carbs with 5 grams of fiber. Therefore, each serving has only 4 grams of net carbs, so you can have a serving or two and not worry about getting kicked out of keto.
8. 20 Minute Keto Shrimp Scampi Recipe
Shrimps are very low in carbs and can be a great source of protein, making them ideal for low carb meals. This 20-Minute Keto Shrimp Scampi Recipe from Lauren & Alex, founders of Cast Iron Keto is a great recipe to try if you’re looking for a seafood-based low carb dish. It’s very easy to prepare and is ready in only 20 minutes.
You can eat it by itself, although it tastes great with cauliflower rice or other low carb pasta alternatives. Made with lemon, garlic, Parmesan, and olive oil, this dish is loaded with healthy fats. Each serving has 6 grams of net carbs, so feel free to eat as many servings as you like!
Related reading: Low Carb Broccoli Rice Versus Cauliflower Rice
