Arsya
Sheet Pan Lemon Herb Chicken and Veggies
Sheet pan meals are a low-carb dieter’s best friend. They’re incredibly easy, require minimal cleanup, and offer tons of flavor. Toss chicken breasts and your favorite low-carb vegetables (broccoli, asparagus, bell peppers, zucchini) with olive oil, lemon juice, garlic, and herbs like rosemary and thyme. Roast at 400°F (200°C) until the chicken is cooked through and the vegetables are tender-crisp. This meal is packed with protein and healthy fats, keeping you full and satisfied. You can easily prep several sheet pans at once for the entire week.
Big Batch Zucchini Noodles with Pesto
Zoodles (zucchini noodles) are a fantastic low-carb alternative to pasta. Spiralize a few zucchini and toss them with your favorite pesto (homemade or store-bought). Add some grilled chicken or shrimp for extra protein, and a sprinkle of Parmesan cheese (use sparingly if strictly adhering to a low-carb diet). This dish is refreshing, light, and surprisingly filling. Store the zoodles and pesto separately and combine just before serving to prevent them from getting soggy.
Mason Jar Salads – Customizable & Convenient
Mason jar salads are perfect for meal prepping. Layer your favorite low-carb ingredients in a mason jar, starting with the dressing at the bottom, followed by heartier vegetables (like carrots or cucumbers), then protein (grilled chicken, hard-boiled eggs, or chickpeas), and finally, leafy greens on top. This prevents the greens from getting soggy. Create several different combinations for variety throughout the week – think different dressings, proteins, and veggies. Grab and go, perfect for lunch or a light dinner.
Slow Cooker Salsa Chicken – Effortless & Flavorful
The slow cooker is a lifesaver for busy individuals. Simply toss chicken breasts with your favorite salsa (check the carb count per serving, some are higher than others) and cook on low for 6-8 hours. Shred the chicken and use it in various low-carb meals throughout the week. Add it to salads, tacos (using low-carb tortillas or lettuce wraps), or enjoy it with cauliflower rice. The possibilities are endless, and the hands-off cooking method is ideal for busy schedules.
One-Pan Baked Salmon with Asparagus
Salmon is a nutrient-rich, low-carb powerhouse. Place salmon fillets and asparagus spears on a baking sheet, drizzle with olive oil, and season with salt, pepper, and lemon juice. Bake at 400°F (200°C) for 12-15 minutes, or until the salmon is cooked through. This simple dish is elegant yet incredibly easy to prepare. You can easily double or triple the recipe for meal prepping and store leftovers in the refrigerator for several days.
Ground Beef and Cauliflower Rice Stir-Fry
Cauliflower rice is another fantastic low-carb swap for traditional rice. Brown ground beef with your favorite low-carb stir-fry vegetables (broccoli, carrots, peppers, onions) and season with soy sauce (low sodium), ginger, and garlic. Stir in the cauliflower rice and cook until heated through. This hearty and flavorful stir-fry is a great option for a quick and satisfying meal. Experiment with different sauces and vegetables to keep things interesting. You can even add some scrambled eggs for extra protein.
Breakfast Meal Prep – Egg Muffins & Chia Seed Pudding
Don’t forget about breakfast! Egg muffins are a fantastic way to prep healthy and low-carb breakfasts for the week. Whisk eggs with chopped vegetables (onions, peppers, spinach), cheese, and any other desired additions. Pour the mixture into muffin tins and bake until set. Chia seed pudding is another simple option; combine chia seeds with your choice of milk (almond or coconut are good choices), sweetener (e.g., stevia or erythritol), and flavorings (vanilla extract, cocoa powder). Let it sit in the refrigerator overnight to thicken. These provide a quick and easy grab-and-go breakfast.
