Low Carb Foods List For Breakfast, Lunch, and Dinner – Printable!

What it is, is a mixture of non-fat Greek vanilla yogurt, and all natural peanut butter. And you whip it together with the spoon. It is delicious, and it is a really nice taste of something sweet on low carb days without breaking your carb goals. Welcome to the imperfectly empowered podcast with DIY healthy lifestyle blogger on a former empowering you to transform your life.
One imperfect day at a time. Hello, and welcome back to another episode of the imperfectly empowered podcast. I am your host, Anna Fuller. Today. We are chatting low carb food ideas for breakfast, lunch, and dinner. Listen, if you’ve been around here for any length of time, then you know, I am pro. Carbs carbs have not been canceled.
The body was designed to optimally work with carbs. , I’m very, Procars the right carbs at the right times for the right reasons. That being said, one of the nutritional strategies that we practice in my program, the faster way with Anna, I coach for the parent program, the faster way to fat. My clients understand an important nutritional strategy that we implement, which is called carb cycling.
And it involves specifically two low carb days a week. The rest of the week, we are prioritizing high nutrient density carbohydrates. We want to fuel our body effectively. With the right food at the right time for the right reasons. If you’re interested in learning more about whole food, nutrition, why we’re eating, what we’re eating.
I did a whole podcast episode and blog post on whole food nutrition. You can search that. We talk tracking macros versus counting calories. That’s on the podcast as well as the blog. So be sure to check that out, but the idea to this particular nutritional strategy is this, this is the theory behind. That when carb cycling, compared with whole food, nutrition and intermittent fasting, the body is depleted of glucose stores for two days in a row because we’re limiting the amount of carbohydrate intake, which ultimately converts to glucose in the body.
When you combine this practice with a fasted high intensity interval workout, we promote using. As fuel since there’s little to no glucose or carbs available, which normally would’ve been the body’s number one. Fuel source fat is the second source of fuel clients. See incredible results. Interestingly enough, I am a case study for this particular nutritional strategy.
When I very first did the faster way to fat loss, where I implemented this strategy, I knew I wanted to be a coach for the program. It was a whole reason that I did it. I didn’t have a lot of body fat to lose. When I joined, I was already fairly lean and fit, but this was a strategy that I had never practiced.
I lost seven inches over the course of. Several months again, remember I didn’t have a lot of body fat to lose in the first place. Once you reach a certain percentage, it takes longer to see any shift in body fat percentage as it should. And it was about, I think it was five to six months and I lost over seven inches just by adding.
This particular nutritional strategy to my fitness nutrition routine. Very fascinating. Um, I have definitely seen the difference, Zach and I both agree this is the next level for us, especially when it comes to flattening out your stomach and seeing even more. Definition there. This is the extra level step in our opinion, is this carb cycling?
It’s very interesting, but anyway, , that’s actually not what we’re talking about right now. The reason that this list even came about is because one of the most frequently asked questions I get from my faster away clients then is what do I eat on low carb days? Because if you’ve not been practicing low carb, and again, the body was meant to function optimally with carbs.
On these two days, it takes a lot of practice in planning to know what should I be eating? So this list is not comprehensive by any means, but it does include a lot of low carb breakfast foods, low carb, lunch ideas, low carb snacks, low carb dinner ideas. If you visit the show notes, there is actually a way to print off this list so that you can save it for quick reference.
This list also has net carbs per serving included as. So net carbs so that you understand exactly how to plan for your day, depending on what your total gram count total net carbs should be as a side note as well. For those of you that don’t know, total net carbs are calculated by total carbs minus fiber.
So if your total carbs for the day are a hundred. And you’ve consumed 50 grams of fiber. Your total net carbs would be 50. This is one of the reasons that we want to prioritize high fiber carbohydrates because the body actually sees fiber slightly differently than a normal carbohydrate. If you will. So high fiber carbs are always going to be the carbs that you wanna prioritize.
Side note again, not the point of this post let’s continue and run through some low carb food ideas. And a reminder, again, you can print off this list, including the net grams of each one, low carb breakfast foods list avocado. One of those mini guacamole cups. I get them from Costco. They come in bulk.
They. Excellent option on low carb days, two grams net carbs bacon, whether it be Turkey or pork, zero grams, net carbs. That is a no carb option. Chicken sausage, one of our favorite favorite things. We have high cholesterol in our family. I myself have to be careful with cholesterol, for as fit as I am. You know, you can’t discount genetics, make sure you know, your risk factors, whoever you are, whoever’s listening, just because you’re fit and healthy does not mean you don’t have risk factors.
Make sure you understand your genetic risk factors. So for us, we replace a lot of beef. With chicken, because chicken is a lean protein, more specifically chicken breast chicken thighs are gonna be a higher in cholesterol. So again, make sure you’re reading your labels and know your risk factors. Chicken sausage is a wonderful, wonderful low carb option.
One gram net carbs per serving. Again, we buy these from Costco actually in bulk. They are delicious. They taste just like breakfast, sausage. They look like the breakfast, sausage links, chicken sausage scrambled eggs, eggs, zero gram net carbs, zero to one gram net carbs. I have a recipe on the notes for low carb oven omelet per serving three grams.
Net carbs. And you guys oven omelets can be made so many different ways. I love, love, love egg oven omelets, because we can customize them to one side or the other of the nine by 13, Zach and I load up our side with veggies, the kids side, we keep real simple because they won’t eat it right now with veggies.
We keep working on it, but their side just has the eggs and cheese and sometimes like chicken sausage cut. These are an excellent option on low carb base for the entire family, low carb lunch foods, plus snacks. Here are some ideas. One of my favorite recipes, my clients have loved this recipe. It is a low carb tuna salad sandwich.
What I do is I make my tuna salad and this recipe. I was on the show notes on the blog post. And it’s really, really good. It’s creamy. There’s no carbs in this tuna salad. That’s actually not true. I apologize. It’s very, very low, very, very low carb. There’s a tiny, tiny bit of sugar to sweeten it up, but it’s very low carb.
And then what you do is you make this tuna salad and you wrap it in a long piece of romaine lettuce. And you can add veggies to it. You can put guacamole on the top is really, really good. Over tuna. You can put tomatoes, you can put peppers. So again, the total net carbs are going to vary depending on what veggies you put on top of it.
But very, very. Very low carb. This particular recipe would also happen to be gluten-free and dairy free for anybody who is trying to follow that as well. Another one of my very favorite recipes, balsamic chicken capris salad. Oh, I’m hungry. Just looking at this picture that I’m staring at right now on my notes.
So I created, I love capris salads. They sounds they’re so fresh. One of my favorite favorite salads, however. I’m all about protein over here. Give me the lean protein. It is the nutritional secret to fat loss and sustaining fat loss. So I added grilled chicken to mine. This can be made a variety of different ways, but to keep it low carb, you basically create a balsamic capris salad, which is like a balsamic Vette with tomato basil fresh mozzarella cheese.
And then in this case, I add grilled chicken breasts to the salad. It is also, that’s a very low carb, five grams net carbs. This would also be higher in protein because of that chicken, but on regular carb days, when you are not going low carb, a high nutrient density carb option is quinoa and turning it into a delicious quinoa salad.
Also high end protein. It’s really, really, really good. Specifically love Costco. If you can’t tell, we buy the like quinoa and garlic, rice instant packs that you can put in the microwave they’re organic. And then we put this balsamic chicken compris salad on top. It is. A really easy dinner and it is so, so good, but this is also an excellent lunch idea.
If you want something a little bit later, Mediterranean seven layer dip per serving. This is 13 grams net carbs. You guys, this. Takes a little bit more work to make, but it is so good. I wanted, I love the combination of foods in like Mediterranean dishes. And I thought like, I wanna create a dip that is a little healthier, a little lighter in carbs instead of like the traditional seven layer dip, which is just, it’s a little heavier and I wanted to try a Mediterranean version.
So I came up with this recipe. And it is very, very good. You can eat it with carrots, dip carrots into it. You could actually shred some chicken into this as well. If you wanted to, the recipe does not include that, but that would be an easy addition. You can also dip sliced cucumbers. If you are wanting to offer some carb options, pita chips are what I recommend with this particular dish.
It is very good. Mediterranean seven layer dip, 13 grams, net carbs per serving. Again, recipe on the show notes, blog, post snacks, mini hummus packs. I get these in bulk from Costco, also mini hummus packs, six grams net carbs. I eat these I. Basically tomatoes, cucumbers carrots are all delicious with these mini hummus packs, low fat mozzarella cheese sticks.
I do buy the low fat options because again, you wanna be really careful with your overall fat intake on low carb days. For us, we increase our fat intake so that we have more fuel because we certainly need the energy still and we’re depleting our body of carbs. But one of the greatest. Nutritional imbalances that I see with my clients.
This is a little insight to the nutritional habits in this country. The most common imbalance that I see is too little protein, too much fat. So I mentioned that only because I’m noticing that I typed low fat cheese sticks, and this is just because in my opinion, they don’t taste any different than regular cheese sticks.
And it helps give you a little bit of extra wiggle room when you’re tracking that fat macro zero grams net. Natural peanut butter, six grams net carbs. I’m actually not a huge peanut butter person. This took me a little bit to get into the habit of using peanut butter on low carb days, but it really is a great option on low carb days.
I will sometimes eat carrots with this again. I just don’t love peanut butter. Some of my girlfriends love, love, love peanut butter. like in college, I remember girls like just eating out of peanut butter. I’ve never loved peanut butter, but I have gotten into it because of these low carb days. So natural peanut butter.
Pepperoni. It’s gonna be higher and saturated fat. Know your risk factors. Know your cholesterol. If your LDL is high, watch that saturated fat, but pepperoni are zero grams net carbs. These are a great option, especially for kids trying to get like a quick snack, trying to find some, all natural pepperoni slices, Turkey slices, like Turkey, deli Turkey.
Again, try to find an all natural version of Turkey slices or zero grams net carbs for some added. Yumminess, I will wrap a low fat mozzarella cheese stick in a slice of Turkey. Maybe a little bit more enjoyable than just a slice of Turkey, vanilla peanut butter whip. This is maybe one of the most appreciated recipes that I have thrown out there into the low carb recipe world.
At least for my clients. It is 14 grams net carbs, so it’s a little bit higher, but it is still a good option. If you want a little taste of sweet with a boost of protein on a low carb. What it is is simply a mixture of Greek vanilla yogurt. Non-fat Greek vanilla yogurt. And all natural peanut butter and you whip it together with the spoon.
It is delicious. It is so, so good. And it is a really nice taste of something sweet on low carb days without breaking your carb goals or going over your carb goals, vanilla peanut butter whip recipe on the show notes, you have tried it all worried. You will never lose the extra weight or reclaim the energy you once enjoyed.
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Accelerator course today and start your own transformation story. Hard boiled eggs. This is one of the secrets to getting high protein and low carb. Options hard. Boiled eggs are a great snack for kids as well. Put a little bit of salt on it. If your kids want a little bit more taste, this is an excellent, excellent way for hitting those macro goals.
And on this particular recipe on the show notes on my blog, I share a hack. The title of this blog post is literally hard. Boiled eggs. Use this hack, Zach and I love hard boiled eggs. My kids love hard boiled eggs, but they’re such a pain to make. Am I. No, they’re such a pain to make, but they are so, so high in protein and an excellent low carb option.
So we discovered this hack after scouring the internet and trying a bunch of them. This is the one that absolutely makes peeling hard, boiled eggs, a breeze, check it out hard. Boiled eggs. Use this hack to enjoy a high protein, no carb snack option. Low carb dinner foods, list beef. Let’s start with beef.
Now I have to also share with you that some of these recipes, we actually use ground Turkey in our home again, or ground chicken for myself, specifically trying to limit heart disease. Runs rampant in our family and high cholesterol is just a genetic reality. Mine’s not high yet, but I I’m working really.
Working really hard to be conscious of it. So ground beef, we will often replace with ground Turkey and ground chicken in our house beef and zucchini spaghetti. People hear zucchini and they instantly cringe. listen, don’t knock it till you try it. It is actually quite delicious. Even my kids will eat it.
You gotta mix it up really well. And again, this beef could be replaced with ground Turkey or ground chicken, even for a lower fat option, eight grams net carbs, total eight grams net carbs, sprinkle a tiny bit of Parmesan cheese on the tap. It is so, so good. Skillet, sausage and peppers. Such an easy dinner, we use chicken sausage, and then we pour in a pack of frozen peppers, pepper strips.
It’s literally like two packs out of our freezer. For this dinner and it is delicious nine grams net carbs with this recipe, one skillet, you can certainly add carbs as you want on other days, whether it be quinoa or even like Mac and cheese for the kids, but or yourself or yourself, depending on the day, skillet, sausage and peppers.
So. Slow cooker chili. My particular recipe is eight grams, neck carbs. It is no secret how much I love protein over here. This is a very high protein chili recipe. we use ground Turkey again, you can certainly use a lean ground beef, but my slow cooker chili recipe, eight grams. Net carbs, beef zucchini.
Arain this particular recipe is one of those that people are surprised. Again, this is the zucchini people see zucchini and they’re like, Ugh, I don’t want zucchini in my food. This is a really, really yummy recipe. Beef zucchini. Arain the secret to it is the cheese on the top. So D. So delicious. This one does actually taste better with beef.
This one is a higher fat option. Just watch that saturated fat, but this is a higher fat recipe and it is delicious. Zuki need four grams, net carbs, which by the way, to be really clear, I keep mentioning like the fat. There’s nothing wrong with fat. There’s nothing wrong with fat. The body needs fat women especially need fat in their diets for proper hormone function.
The list goes on and on fat is important. I’m just saying no, your risk factors. The reason that we replace a lot of beef and saturated fat options with lower fat options is because of my genetic risk FAS. Cholesterol. If you don’t have those, you might not need to prioritize that as much. So just understand you need to know your risk factors, not a one size fits all here.
Cauliflower, tater, tot casserole. This is also a very, very popular, low carb recipe on my website. It is basically the old fashioned tater tot casserole, but with rice cauliflower, very, very. Six grams, net carbs, easy vegetable beef stew work smarter, not harder with this recipe, ladies, this is 12 grams, net carbs, lots of delicious veggies in this, but this recipe is actually second, two.
The next recipe, which is a slow cooker tomato beef steak, which is six gram net carbs. So what you do is this, this is from my mom. Actually, my mom would do this. She would take a big, like a big hunk of beef for like a Chuck roaster, whatever, put it in the slow cooker with tomatoes and carrots and onions.
And then you shred it all. And that’s one meal, the tomato beef steak from the slow cooker that you can pair with whatever, but then there’s usually leftover. So then you shred up that beef again and you use the shredded beef and everything left over in the slow cooker and you create this easy vegetable beef stew.
It is really, really good. Gracie, especially loves this recipe. The easy vegetable beef stew, the beef do has 12 grams net carbs per serving the slow cooker tomato beef steak has six grams net carbs per serving. Those were the beef recipes, chicken, slow cooker, fajita chicken salad. This one is really, really good.
And what I love about my slow cooker fajita chicken recipe is that you can do so many things with it. This particular recipe is specifically creating like a taco salad with this slow cooker fajita chicken, but this slow cooker fajita chicken you could put on. I mean, you could pair it with whatever dish you wanna.
You could also eat it just simply plain as a slow cooker recipe. What we do is we cook the chicken. In the slow cooker, and then we make a taco salad out of it. Taco Tuesdays in our house. delicious. This one’s also frequently on like meal planning. Mondays. When I share a meal plan, this one shows up, I think a couple times only four grams, net carbs per serving.
These spicy baked chicken and veggies, Zach and I were on the hunt for a super easy, delicious baked chicken recipe. And after trying several different recipes and making adjustments, Zach came up with this slightly spicy baked chicken recipe. It is very good. I’ll be honest. I don’t make it like he does.
I don’t know if I’m skipping steps cuz I’m lazy. He really does. He does make it very, very well. And then you can certainly pair it with any veggies that you want to only two grams, net carbs. Two grams, net carbs, baked chicken enchiladas. I love this recipe. It kind of has a heartwarming story to it. This was the very first recipe I ever made for Zach.
our very first like date where he came over to my apartment. I made this big chicken enchiladas and they say to a way to a man’s heart through his stomach. And it must be true because he still remembers this recipe. uh, first impressions, I guess the bottom line, if you use low carb, Soft tortillas in this recipe, one serving is only 10 grams net carbs.
This is one of our favorite recipes. It is really, really delicious. Most of my recipes on my website can be frozen. This one is no exception. This is a great one to make ahead. And then freeze, or you can just eat it right out of the oven, but baked chicken, enchiladas, 10 grams, net carbs, pork recipes. Let’s talk about a couple pork recipes here, skillet, ham, and cauliflower, stir fry.
You’ll also see this one show up a lot on my meal planning Mondays. At hammers and hugs.com on my blog. Again, super, super easy skillet recipe. You throw in a bag of frozen like cauliflower, stir fry, and then you just cut up a ham to throw in there. Nine grams net carbs, like a piece of thick sliced ham.
Again, Costco super cheap, creamy, ham, and cheese. This is another interesting one. This one uses squash. It is also delicious. This is a great way of using up all that squash from your garden, that you’re not sure how you are going to ever eat at all. This is a really good recipe and it’s just kind of like, it sounds you’re replacing pasta with squash and then it has a ham and cheese addition to it.
Six grams, net carbs. Again, all these recipes@hammersandhugs.com. One of my most popular recipes from a low carb standpoint with my clients sheet pan candied pork and carrots. These caned carrots are really, really good. They’re basically drizzled in a honey glaze. This particular recipe actually is I think this one, if I’m recalling correctly has a tiny bit of brown sugar on it.
This particular SP is 10 gram. Net carbs per serving, but it just adds a tiny bit of sweetness. And it really, especially in carrots brings out the flavor. They are delicious. Also pork chops, pork, the right cut of pork is no carbs. So this one of pretty much all of the net carbs you’re getting is from the little bit of sprinkling of brown sugar on the top and the carrots, seafood options, seafood options.
Again, lean protein, low carbohydrate co. Mahi mahi salmon. Wouldn’t be quite as lean. That’ll be higher, but it is rich in the omega-3 fatty acids that our body loves. So salmon’s kind of the exception to the lean protein rule. Salmon is a great, great protein option on low carb days. And it is zero net carbs.
I have a recipe for sheep pan honeyed, salmon and carrots. Again, sweetening up just a little bit. ACRs net carbs, lots of protein in that recipe. Sheep pan fajita, salmon and green beans. My kids love green beans who knew so random there’s times that I like make a veggie. And I think here we go, we’re gonna battle it.
And they love it. Like I it’s like throwing spaghetti at the wall. It might stick one day. It might not stick the next day, but green beans generally speaking, tend to be a winner among my kids. So sheep panned, fajita salmon and green beans. Again, super easy recipe, five grams, net carbs, tuna. We love T.
Creamy tuna pesto, flat bread. This is a yummy recipe. You can add cheese on the top and then broil it for a really, really delicious sort of brown cheese on the top. If you’re dairy free, just leave the cheese off of the top and it can also be gluten free. If the flat bread is a cauliflower flat bread. So there’s a lot of ways to modify this recipe.
It is delicious. It’s basically a. I think this particular recipe is a cauliflower pizza crust with pesto spread over the top. And then my tuna salad recipe on top of the pesto. And then of course, like I said, you can broil cheese on the top or leave the cheese off. Super delicious, cheesy cauliflower, tuna.
Casser. This one is also very good. It is sort of a spin on my tuna pasta, cheesy tuna pasta, Caer, which is a favorite among guests. This one basically replaces the pasta with cauliflower. Turkey let’s chat some Turkey recipes. Again, this particular one that I’m sharing. This is actually probably my number one low carb recipe that I’ve heard people rave about or send me DMS about, but I love this recipe, egg roll in a bowl.
I’m not the first one to come up with this, by the way. There’s many variations of this. I’ve created my own. That has just a little bit more flavor than. That I’ve tried in the past. We use ground Turkey in it, but again, you could use ground pork. You could put whatever meat you want in it, but it is an egg roll without the carbs.
It is very good. Skillet meal, super easy, super quick. Four grams, net carbs, egg roll in a bowl. Let’s chat vegetables really quick. Again, there’s an entire list. I think this is actually a total of like over 50 low carb food ideas plus recipes. These are all printable. So let’s talk vegetables. Now. This is per serving, which I believe is generally speaking about a.
Per serving of each of these vegetables, asparagus four grams net carbs, bell peppers, six grams net carb. That would be per one pepper broccoli, four grams net carbs, brussel sprouts, four grams net carbs, celery. If you like eating water down dirt, one gram, net carbs. you guys I’ve never liked celery. I, it tastes so disgusting to me.
And then it’s like stringy. I can’t do it. I can’t do it. It tastes like dirt to me. Ah, somebody tell me the best celery out there so I can try it. Maybe I’ll get into celery like celery with, um, peanut butter is so popular. I can’t stand. Gags me. Okay. but celery’s a great option. If you don’t have an aversion to it, like I do cucumbers four grams, net carbs, green beans, six grams, net carbs onions, six grams, net carbs tomatoes, four grams, net carbs and zucchini.
Three grams net carbs. I have several vegetable recipes. If you don’t like just eating raw vegetables on my blog, loss of side dish ideas, a smokey roasted cauliflower on a sheet pan four grams, neck carbs. That’s a very popular one. My roasted Italian broccoli. Uh, Three grams, net carbs. I’ve got, you know, several carrot recipes, sheet, pan carrot, recipes, sheet, pan, brussel sprouts.
These are 10 grams net carbs. There’s even more at low carb. If you go to hammer and hogs.com and you click on the low carb tab, you will find a lot of low carb recipes on the blog. Remember the body functions, optimally. With carbs. This is not a no carb below carb diet type of promotion, but eating the right carbs at the right times for the right reasons will yield optimal results.
Be sure to head to the show notes, to get the printable version of this foods list, the low carb foods list as well. The PDF also has hyperlinks to the recipes. So you can just enter your email and it will go right to your inbox, eat smarter, not harder and enjoy these low carb recipes. Thanks for listening to this episode of the imperfectly empowered podcast.
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