10 Low Carb Diet Meal Ideas for a Healthy Week

Low-carb diets are popular for their potential to promote weight loss and improve health markers such as blood sugar and cholesterol levels. If you’re following a low-carb diet, you’ll want to focus on eating protein-rich foods like meat, poultry, fish, and eggs, as well as low-carbohydrate vegetables like leafy greens, broccoli, and cauliflower. Here are 10 healthy and delicious low-carb meal ideas that you can include in your weekly menu:

Grilled chicken breast with roasted vegetables

Here’s a simple recipe for grilled chicken breast with roasted vegetables:

Ingredients

• 4 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 lb mixed vegetables (e.g. bell peppers, onions, zucchini, etc.)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Fresh herbs (optional)

Instructions

1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with salt and pepper.
3. Cut the vegetables into bite-sized pieces and toss with olive oil, garlic, salt, pepper, and any fresh herbs.
4. Place the chicken breasts and vegetables on the grill. Cook the chicken until fully cooked (165°F internal temperature), about 6-8 minutes per side. Cook the vegetables until they are tender and slightly charred, about 8-10 minutes.
5. Serve the chicken and vegetables together.

Salmon with avocado salsa and cauliflower rice

Here’s a recipe for salmon with avocado salsa and cauliflower rice:

Ingredients:

• 4 salmon fillets
• Salt and pepper to taste
• 1 avocado, diced
• 1 tomato, diced
• 1/4 red onion, diced
• 1 jalapeño, seeded and diced
• 1 lime, juiced
• 2 tbsp cilantro, chopped
• 1 head of cauliflower
• 2 tbsp olive oil

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Season the salmon fillets with salt and pepper.
3. In a medium bowl, mix together the avocado, tomato, red onion, jalapeño, lime juice, and cilantro to make the salsa.
4. Rice the cauliflower by grating it or processing it in a food processor until it resembles grains of rice.
5. Heat the olive oil in a pan over medium heat. Add the cauliflower rice and cook until tender, about 5 minutes.
6. Place the salmon fillets on the prepared baking sheet. Bake for 12-15 minutes, or until fully cooked.
7. Serve the salmon with the avocado salsa and cauliflower rice on the side.

Beef stir-fry with broccoli, mushrooms, and sesame oil

Here’s a recipe for beef stir-fry with broccoli, mushrooms, and sesame oil:

Ingredients:

• 1 lb flank steak, sliced thin
• Salt and pepper to taste
• 1 head of broccoli, cut into florets
• 8 oz mushrooms, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp cornstarch
• 1 tbsp water
• Sesame seeds for garnish (optional)

Instructions:

1. Season the sliced beef with salt and pepper.
2. Heat 1 tablespoon of the olive oil in a large pan over high heat. Add the beef and cook until browned, about 2-3 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of olive oil, the garlic, and the broccoli. Cook until the broccoli is tender, about 5 minutes.
4. Add the mushrooms to the pan and cook until tender, about 2 minutes.
5. In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, and water.
6. Add the beef back to the pan with the vegetables. Pour the sauce over the stir-fry and cook until the sauce has thickened, about 2 minutes.
7. Serve the stir-fry with sesame seeds sprinkled on top, if desired.

Omelette with spinach, mushrooms, and feta cheese

Here’s a recipe for an omelette with spinach, mushrooms, and feta cheese:

Ingredients:

• 4 eggs
• Salt and pepper to taste
• 2 tbsp milk
• 1 tbsp olive oil
• 1 cup mushrooms, sliced
• 1 cup baby spinach
• 1/4 cup crumbled feta cheese

Instructions:

1. In a medium bowl, whisk together the eggs, salt, pepper, and milk.
2. Heat the olive oil in a nonstick pan over medium heat. Add the mushrooms and cook until tender, about 5 minutes.
3. Add the spinach to the pan and cook until wilted, about 2 minutes.
4. Pour the egg mixture into the pan with the mushrooms and spinach. Cook until the bottom of the omelette is set, about 2-3 minutes.
5. Sprinkle the feta cheese on one half of the omelette. Use a spatula to gently fold the other half of the omelette over the cheese.
6. Cook until the cheese is melted and the omelette is fully cooked, about 2-3 minutes.
7. Serve the omelette hot.

Baked pork chops with roasted brussels sprouts and almond flour crust

Here’s a recipe for baked pork chops with roasted brussels sprouts and an almond flour crust:

Ingredients:

• 4 boneless pork chops
• Salt and pepper to taste
• 1 cup almond flour
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• 1/2 tsp garlic powder
• 1 egg
• 1 tbsp olive oil
• 1 lb brussels sprouts, trimmed and halved
• 1 tbsp balsamic vinegar

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Season the pork chops with salt and pepper.
3. In a shallow dish, mix together the almond flour, thyme, rosemary, and garlic powder.
4. In another shallow dish, beat the egg.
5. Dip each pork chop into the egg mixture, then into the almond flour mixture, pressing the flour mixture onto the pork chop to adhere.
6. Heat the olive oil in a large pan over medium heat. Add the pork chops and cook until browned, about 2-3 minutes per side.
7. Place the pork chops on the prepared baking sheet and bake for 10-12 minutes, or until fully cooked.
8. In the same pan, add the brussels sprouts and balsamic vinegar. Cook until the brussels sprouts are tender and lightly browned, about 10 minutes.
9. Serve the pork chops with the roasted brussels sprouts on the side.

Cauliflower crust pizza with vegetables and mozzarella cheese

Here’s a recipe for cauliflower crust pizza with vegetables and mozzarella cheese:

Ingredients:

• 1 head of cauliflower, grated
• 1 egg
• 1/2 cup mozzarella cheese, shredded
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 cup mixed vegetables (such as bell peppers, onions, and mushrooms), sliced
• 1 cup marinara sauce
• 1 cup mozzarella cheese, shredded

Instructions:

1. Preheat the oven to 450°F. Line a baking sheet with parchment paper.
2. In a large bowl, mix together the grated cauliflower, egg, 1/2 cup mozzarella cheese, oregano, salt, and pepper.
3. Press the cauliflower mixture onto the prepared baking sheet to form a pizza crust, about 1/4 inch thick.
4. Bake the crust for 15 minutes, or until lightly browned.
5. Remove the crust from the oven and spread the marinara sauce over the crust.
6. Top the pizza with the mixed vegetables and 1 cup mozzarella cheese.
7. Bake the pizza for 10-12 minutes, or until the cheese is melted and bubbly.
8. Serve the pizza hot.

Zucchini noodles with tomato basil sauce and grilled chicken

Here’s a recipe for zucchini noodles with tomato basil sauce and grilled chicken:

Ingredients:

• 4 chicken breasts
• Salt and pepper to taste
• 1 tsp dried basil
• 2 tbsp olive oil
• 4 medium zucchinis, spiralized
• 1 can diced tomatoes
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 2 tbsp grated parmesan cheese

Instructions:

1. Season the chicken breasts with salt, pepper, and dried basil.
2. Heat 1 tbsp of the olive oil in a large pan over medium heat. Add the chicken breasts and cook until browned and fully cooked, about 6-8 minutes per side.
3. Remove the chicken from the pan and set aside.
4. In the same pan, heat the remaining 1 tbsp of olive oil. Add the zucchini noodles and cook until tender, about 5 minutes.
5. In a blender or food processor, blend together the diced tomatoes, fresh basil, garlic, and parmesan cheese.
6. Pour the tomato basil sauce over the zucchini noodles and stir to combine.
7. Serve the zucchini noodles with the grilled chicken on the side.

Shrimp and cucumber salad with a lemon and olive oil dressing

Here’s a recipe for shrimp and cucumber salad with a lemon and olive oil dressing:

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 2 cucumbers, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste
• 2 tbsp lemon juice
• 4 tbsp olive oil
• 1 tsp honey
• 1 garlic clove, minced

Instructions:

1. In a large bowl, mix together the shrimp, cucumbers, red onion, and parsley. Season with salt and pepper to taste.
2. In a small bowl, whisk together the lemon juice, olive oil, honey, and minced garlic.
3. Pour the dressing over the shrimp and cucumber mixture and stir to combine.
4. Serve the salad chilled or at room temperature.

Egg salad with bacon and lettuce leaves

Here’s a recipe for egg salad with bacon and lettuce leaves:

Ingredients:

• 6 eggs, hard-boiled
• 6 strips bacon, cooked and crumbled
• 1/4 cup mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• Salt and pepper to taste
• Lettuce leaves, for serving

Instructions:

1. Peel the hard-boiled eggs and chop into small pieces.
2. In a large bowl, mix together the chopped eggs, crumbled bacon, mayonnaise, Dijon mustard, apple cider vinegar, salt, and pepper.
3. Serve the egg salad on lettuce leaves as a wrap or use the lettuce leaves as a base for the egg salad.

Veggie burgers with a side of roasted zucchini and yellow squash

Here’s a recipe for veggie burgers with a side of roasted zucchini and yellow squash:

Ingredients: Veggie Burgers:

• 1 cup cooked quinoa
• 1/2 cup grated carrots
• 1 can of black beans, drained and rinsed
• 1/2 cup diced onion
• 1 cup rolled oats
• 1/4 cup chopped fresh parsley
• 2 cloves garlic, minced
• Salt and pepper to taste
• 2 tbsp olive oil

Roasted Zucchini and Yellow Squash:

• 2 medium zucchinis, sliced
• 2 medium yellow squash, sliced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, mix together the cooked quinoa, black beans, rolled oats, grated carrots, diced onion, chopped parsley, garlic, salt, and pepper.
3. Using your hands, form the mixture into patties, about 1/2 inch thick.
4. Heat the 2 tbsp of olive oil in a large pan over medium heat. Add the veggie burgers and cook until browned on both sides, about 5-7 minutes per side.
5. In a separate bowl, mix together the sliced zucchinis, yellow squash, 1 tbsp of olive oil, salt, and pepper.
6. Spread the veggies on the prepared baking sheet and bake for 20-25 minutes, or until tender and lightly browned.
7. Serve the veggie burgers with the roasted zucchini and yellow squash on the side.