What is the ultimate goal of staying fit? Some might say eating the right foods. That answer is correct, kind of. The whole answer is eating the right foods that taste good. While clean eating may bring about ideas of bland, dry, and boring we are going to look at three low carb meals that transcend the mundane.
Low carb meals: BREAKFAST
Usually pancakes bring about visions of Sunday morning or diner carb bombs, well not today. These low carb pancakes are packed with protein and a drastic reduction in carbs from their diner cousins.
Three whole eggs (18 grams protein)
- 1 scoop whey protein powder, flavor of your choice (20-24 grams protein)
- ¼ tsp baking powder
- ½ tsp Vanilla extract (optional)
- ½ tsp cinnamon
Coat a medium cool frying pan lightly with canola oil.
*It is advised to use a pan with edges as opposed to a flat pan as the mixture is loose.
Heat the skillet over medium heat until hot.
While the skillet heats combine all ingredients in a blender. Blend until the eggs and whey powder form a semi thick mixture.
Pour half the mixture in the pan. Let it sit for about two minutes or until it starts to become firm. To advance the cooking time place a pot lid over the pancake to circulate the heat to the top.
Using a spatula check the edges to assure the pancake is firm all the way around and carefully flip. Cook the other side for about 30-45 seconds.
To top off your pancakes place 2TBL of sugar free syrup in a microwave safe bowl with ¼ TSP Vanilla extract and heat for 10 seconds.
Estimated carb count 5 grams.
Low carb meals: LUNCH
These flavor packed peppers will give that grilled chicken and kale salad a run for its money.
- 2 bell peppers (remove the tops and take out seeds)
- ½ pound lean ground beef or Chicken (turkey optional) Italian sausage
- ½ cup reduced fat shredded cheese or low fat Ricotta
- ½ onion diced
- 2 cloves garlic
- 8oz can tomato sauce
- ½ Tsp tomato paste
- ½ Tbl Olive oil
- Garlic powder
- Onion powder
Preheat oven to 350 degrees
In a medium hot frying pan sauté the onions and garlic in the oil.
Add in the meat and brown
In a small sauce pan empty the can of tomato sauce and add in the paste. Add in ¼ tsp salt, garlic powder, and onion powder. Add in oregano to taste. Slowly stir the sauce over medium heat until it starts to bubble. Remove from heat and set aside.
In a large bowl mix the meat, sauce, and cheese. Stir with a wooden spoon until evenly combined.
Spoon the mixture into the peppers.
Top the filled peppers with any leftover cheese and sauce to your liking
Place in the oven and bake for 15 to 20 minutes
Estimated carb count 15 grams
Low carb meals: DINNER
Yes, that’s right a low carb pizza.
- 1oz almonds
- 3/4 cup egg whites
- 1/4 TSP garlic powder
- 1/4 TSP oregano
- 1/4 TSP sea salt
- 1/4 TSP baking powder
- 1/2 cup tomato sauce
Put the almonds a blender and run until it becomes a fine powder like flour. Then either in the blender or a bowl mix in the remaining ingredients. Make sure it’s mixed well. Feel free to use as much or as little garlic powder or any other spices as you please. I’ve found it best to make the almonds into flour first without the wet ingredients as it tends to clump otherwise.
Heat a medium sized pan on medium heat. When the pan is hot (when water will sizzle on it) pour the mixture in and cook for about 2 minutes on each side. It helps to put some type lid over the pan to keep the heat in and start cooking the top as well as the bottom.
It should end up coming out like a pancake.
Once it’s done take it out of the pan and add the sauce and any toppings you want like chicken, spinach, broccoli, etc.
Put it in a 350 degree oven for about 8-10 minutes. Just watch it to see if it needs more or less time depending on your oven.
The egg whites and almonds make a pretty good substitute for a starchy crust.
Estimated carb count 20 grams
And as a bonus how about dessert?
Protein Mug Cake – Low Carb Dessert
1 scoop whey protein powder, flavor of your choice
*To boost your night time muscle feeding use a whey/casein blend
- ½ cup pasteurized liquid egg whites
- 2 packets non-caloric sweetener (Splenda or Stevia)
- ¼ Tsp baking powder
- ¼ Tsp Vanilla extract (use more to taste)
- 1 Tbl natural peanut butter (optional)
Mix all ingredients in a blender and pour into a large (12-16 oz) mug.
Fill to just under the top, about ½ inch
Microwave on high for 45-60 seconds. Remove and check to see if it is firm. If the mixture is still loose put back in for 10 seconds.
Estimated carb count 6-10 grams