Low Carbohydrate Diet Menu and Recipes

With the holidays approaching, many of us might be hoping to shed a few pounds (just to gain them back again during all those decadent holiday parties!) If you are interested in losing weight, and feel like a diet low in carbohydrates is right for you, this article should give you some ideas for some meals to serve. As I always assert that vegetarian and vegan diets are more healthful than meat diets, these recipes are all vegetarian and/or vegan.

**Note: While I don't always specify in these menus to eat certain fruits and certain vegetables, I cannot emphasize enough how important it is to eat enough of them. Although you might be on a low-carbohydrate diet, do not forsake fruit (they tend to be high in carbohydrates). Eat at least 2-3 servings of fruit and 4-6 servings of vegetables each day.

Menu

Breakfast: 3/4 cup oatmeal with sliced bananas and cinnamon.

Snack: 1-2 handfuls of lightly salted pistachio nuts or almonds

Lunch: Salad

Snack: 1-2 Rice Cakes with Almond Butter or Tahini

Dinner: Lettuce Rolls with Peanut Sauce (see recipe)

Desert: 1 oz dark chocolate

Breakfast: ¾ cup high protein granola with sliced seasonal fruit

Snack: celery with peanut butter and raisins "ants on a log"

Lunch: Salad

Snack: Edamame

Dinner: Teriyaki Stir-fried vegetables with Tofu

Desert: baked apple

Breakfast: 1 cup cooked quinoa with seasonal fruit, walnuts, cinnamon and honey. Serve with cranberry juice and fizzy water.

Snack: Sugar peas

Lunch: Salad

Snack: Yogurt

Dinner: Tempeh Burgers with Yams

Desert: Jello pudding

Breakfast: Cottage cheese and sliced fruit. Glass of grapefruit juice.

Snack: Pumpkin Seeds

Lunch: Salad

Snack: low-fat, low-moisture mozzarella string cheese

Dinner: 1 oz dark chocolate

Breakfast: ¾ cup high protein granola with seasonal fruit. Glass of cranberry juice and fizzy water.

Snack: Yogurt

Lunch: Salad

Snack: 1-2 rice cakes with peanut butter

Dinner: Black bean vegetable burrito

Desert: fruit salad

Lettuce Rolls with Peanut Sauce

You may have had Vietnamese or Thai Spring Rolls before-they're non-fried versions of the delicious (but greasy) spring rolls served in Chinese restaurants. While the Chinese equivalents are high in carbohydrates, these are very healthy! Usually made with rice wrappers, these low-carbohydrate versions replace the rice wrappers with lettuce! Lettuce adds an extra fresh crunch to the dish.

Ingredients

Rolls:

1 head butter lettuce

2 cups mung bean sprouts

3 carrots, julienned

1 cube baked tofu, julienned

2 cucumbers, julienned

mint (optional), chopped

Peanut Sauce:

4 tablespoons creamy peanut butter

2 tablespoons water

3 tablespoons light soy sauce

2 teaspoons lime juice

Instructions

Rip off one leaf of butter lettuce and spread it open. Place inside the leaf a scoop bean sprouts, carrots, tofu, cucumbers, and mint. Roll lettuce as firmly and tightly as possible. Refrigerate rolls before eating. Serve rolls with peanut sauce for dipping.

Teriyaki Stir-fried Vegetables with Tofu

This stir-fry can be served a variety of ways, depending on your preference. It can be served over brown rice (approx. 40g of carbohydrate per cup), quinoa (approx. 25g of carbohydrate per cup), or in a whole wheat pita bread (approx. 30-40 carbohydrates per pocket), or eaten plain! This recipe is very simple and can easily be adapted using your favorite vegetables.

Ingredients

1 tablespoon vegetable oil

1 onion, chopped

2 garlic cloves, minced

1 broccoli stalk, separated into florets

1 red bell pepper, chopped

1 green bell pepper, chopped

1 cup snap peas, halved

¼ cup halved cashews

2 tablespoons teriyaki sauce

1 tablespoon chili flakes

¼ cup water

1 block of tofu, cut into squares

salt and pepper to taste

Instructions

On a large skillet or wok, heat oil on medium heat and add garlic and onion. Sautee until onions are translucent. Then add vegetables and sauté for a few minutes. Add water and cover until vegetables look done to your liking. Add tofu, sauce and chili flakes. Cook until excess sauce and water has been absorbed by veggies and tofu. Add cashews and you're done.

Spicy Tempeh Burgers with Yams

This is a satisfying, low-carbohydrate meal that will leave you feeling very full. Feel free to have this burger "open faced" if you wish to cut the carbohydrates even more. It could also be had on lettuce instead of multi-grain bread for lower carbohydrate intake.

Ingredients

2 teaspoons vegetable oil

1 red onion, chopped

1 tablespoon soy sauce

½ teaspoon sesame seeds

1 package tempeh, sliced into thin squares

1 red bell pepper

1 cayenne or jalapeno, sliced lengthwise (seeds removed)

multi-grain burger buns

1 yam, sliced lengthwise

Instructions

Pre-heat the oven to 400 degrees. Place yam on cookie sheet and cook inside the oven for 35-45 minutes, depending on its size.

Meanwhile, heat oil in flat skillet. Add onion and peppers and sauté for a few minutes. Add tempeh patties and soy sauce. Fry until liquid has been absorbed by the patties. When done, sprinkle with sesame seeds and remove from pan. Briefly toast burger buns on pan and then serve with tempeh.

Black Bean Vegetable Burrito

Beans are a wonderful source of protein-when combined with rice, they make a "complete" protein, which means that they contain all the essential amino acids for a human diet. While using multi-grain tortillas, you will lessen the amount of carbohydrates you take in. If you would like to decease them more, you can eat the beans and rice alone.

Ingredients

Multi-grain tortillas

2 cups black beans, ready to eat

2 garlic cloves, minced

1 onion, chopped

1 green bell pepper, chopped

zucchini, thinly sliced

1 tsp chili powder

1 cayenne pepper, de-seeded and sliced

salt and pepper to taste

prepared Spanish rice

jack cheese, shredded

Instructions

Heat oil, add garlic and onion and sauté. Add peppers, zucchini and cook a few minutes. Add black beans, chili powder, salt and pepper. Cook for several more minutes.

On a flat skillet, place a tortilla, place a bit of shredded cheese and wait for it to melt. Add bean and vegetables, rice, and roll into a burrito. Serve hot.

High Protein Granola

Granola is an amazing source of protein if prepared with the proper ingredients. Oats are a low-carbohydrate grain with a lot of great soluble fiber. While most store-bought granolas are high in sugar and carbohydrates, you can easily make your own. Granola is pretty flexible and can be made with a variety of different fruits and nuts. Find below a general recipe for high protein granola and you can adapt it yourself. This low-carbohydrate breakfast will keep you full and energized to begin your day!

Ingredients

1 teaspoon ground flax

2 tablespoons wheat bran or oat bran

3 cups rolled oats- wetted with water

1 cup various nuts- almonds, walnuts, cashews, pecans, pistachios, etc.

¼ cup various seeds- pumpkin seeds, sunflower weeds

¼ cup brown sugar

2 tablespoons vegetable oil

¼ cup agave nectar (or 1/8 cup honey)

1 tablespoon sesame seeds

½ teaspoon vanilla extract

1 cup fruits- dried cranberries, raisins, blackberries, blueberries, dried cherries, dried pineapple, dried mangos, figs, dates, etc.

Instructions

Pre-heat oven to 200 degrees (granola turns out much better if cooked at a low temperature for a longer time).

Place oats in a colander and run water over them. Oats should be damp but not soaking wet. Throw oats in a bowl and add nuts, sweetener, oil, vanilla, and sesame seeds. Stir to combine. Spread onto greased cookie sheet. Cook for 25 minutes, stirring every 10 minutes. Add desired fruits, stir, and cook granola for 5 minutes longer. Do not add fruits before baking because they will come out hard as rocks! Let granola cool thoroughly-this is when it crunches up-before eating.