How to Enjoy Low Carb Meals

Keeping your carbohydrate consumption low doesn't have to be quite as unpleasant as it may seem. While you will need to cut certain common foods out of your regular diet — such as bread and noodles — there are still plenty of steps you can take to ensure you're eating delicious, satiating meals. In particular, eat a high-protein breakfast and plan ahead for lunch and dinner, opting for healthier and equally-delicious vegetable alternatives to make new versions of old favorites.

Method 1

Method 1 of 3:

Taking Delight in Daily Low-Carb Meals

1
Use veggie-based pasta alternatives. You can get all sorts of low-carb noodle alternatives, made from everything from seaweed to mushrooms. In fact, many grocery stores now carry many veggies cut into thin, noodle-like strips. Further, spaghetti squash and stringed zucchini can easily be utilized in any dish as an alternative to grain-based noodles.^{[1]XResearch source}
- For example, make a shirataki noodle salad. Get shirataki noodles made from tofu and/or yams, as these will contain less carbs than most types of noodles. Toss the noodles in a low sodium, low sugar sauce, such as a tomato-based sauce. Add veggies, greens, and beans or more tofu to make the dish more substantial.^{[2]XResearch source}
2
Add protein to your salad. The best part about salads if that you can get a lot of nutritional value in one meal — and you don't have too worry too much about portions. Aside from leafy greens (the darker the better, generally), add good protein sources, such as hard-boiled eggs, smoked salmon, a can of tuna, lean chicken, or a handful of nuts.^{[3]XResearch source}
- One specific salad that's especially filling and enjoyable while staying low on carbs is a steak salad seasoned with herbs and a vinegar-based dressing.
Pizza is one of those dishes that many people who try to cut out carbs end up missing. Fortunately, you don't have to. Cauliflower can be mashed and used instead of flour in a low-carb alternative to pizza crust. Top the crust with tomato sauce, feta, and your favorite pizza toppings for an dinner that will give you a whole new dish to crave.^{[4]XResearch source}
4
Replace rice with grated cauliflower. Cauliflower can be used as a great rice substitute as well. It also cooks much more quickly. For great dinner options, bake stuffed peppers or mushroom. Sauté some of your favorite ingredients, such as caramelized onions and lean turkey, with diced or mashed cauliflower. Add marinara sauce as well if you so desire. Use this to fill halved peppers or portabella mushroom tops and bake them for 20 minutes or so at 350 °F (177 °C).^{[5]XResearch source}
- Another good filling for mushroom tops or peppers is a mix of kale, Swiss chard, and beet greens, pan-fried until wilted. Add lemon juice and white beans to flavor, and top with mozzarella cheese.
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Method 2

Method 2 of 3:

Savoring a Low-Carb Breakfast

1
Opt for Greek yogurt and fruit. A ½ cup of Greek yogurt topped with ½ cup of blackberries or raspberries is a great way to start the day with minimal carbs. You can also add slivered almonds, walnuts, or pecans to up the protein, which will help hold you over until lunch. Add sunflower seeds or flaxseed meal for even further nutrition.
- To sweeten, add shredded coconut without sugar added.
- The type of yogurt matters immensely. Sweetened yogurt, even if it's non-fat, contains a large amount of carbs. Choose Greek yogurt or a yogurt made with whole milk. The whole milk will make it extra smooth and creamy, and does not add any carbohydrates.
2
Eat more eggs. Eggs are an especially nutritious and enjoyable breakfast option. They can also be cooked easily and quickly. Prepare eggs as you wish, in a skillet with coconut, flaxseed, avocado, or extra virgin olive oil. Add your favorite veggies, such as peppers, onions, and tomatoes. Spinach and kale are especially low in carbs, and add nutrition and sustenance to your dish.^{[6]XResearch source}
- Put some grated cheese on the top to add some calcium and flavor without adding any carbohydrates.
- Use herbs to season your eggs. Aside from salt and pepper, rosemary, basil, and turmeric are all great additions to omelets or scrambles.
- You can even bake eggs into to-go portions by filling a muffin tin with chopped veggies, cheese, and scrambled eggs.
- Eggs are also a great addition to any leftovers from dinner the night before.
As an alternative (or in addition) to eggs, tofu also makes a great breakfast staple, and can used in many of the same ways. Stir-fried tofu with garlic, olive oil, and green beans will taste great, and can be cooked in a matter of minutes.^{[7]XResearch source}
. If you can't stop dreaming about pancakes and waffles, you're in for a treat after all. Use coconut flour instead of grain-based flours, which have many more carbs. Favor berries over other types of fruit for sweeteners. You can even use blackberries or raspberries to make a delicious syrup.^{[8]XResearch source}
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Method 3

Method 3 of 3:

Keeping a Low-Carb Diet Interesting

1
Find a low-carb bread you love. One of the foods people miss the most when reducing their carb consumption is bread. Fortunately, there are more and more low-carb bread options. Look for an option with low amounts of total carbohydrates, but high amounts of dietary fiber.^{[9]XResearch source}
- For instance, breads from companies like Ezekiel's and Udi's often have high nutritional value and low amounts of the ingredients that lead to empty carb consumption.
- When looking, check out gluten-free bread options. Since more and more people are reducing their gluten intake, more and more enjoyable gluten-free breads are hitting supermarket shelves.
2
Maintain variety with vegetables. Many people that start eating a low-carb diet struggle with the feeling that they don't have much to choose from; however, considering the plethora of vegetables and herbs that you can find, there is not shortage of different flavors and styles of food.^{[10]XResearch source}
- Even within the subcategory of leafy greens, you've got kale, green cabbage, spinach, chard, bok choy, kale, and more to work into meals in different ways.
- Further, artichokes, asparagus, broccoli, green beans, eggplant, zucchini, and snow peas can increase the flavor and appeal of many different dishes.^{[11]XExpert SourceLyssandra Guerra
  Certified Nutrition & Wellness ConsultantExpert Interview. 25 March 2020.}
- Other great under-appreciated ingredients to add flavor to almost any dish include fennel, alfalfa sprouts, chives, and arugula.
- Whenever it feels like you've run out of options, walk through your grocery store's produce area. You'll likely find something you've never tried before.
If you're successfully reducing your carb intake — particularly refined carbs in packaged foods, you're also eliminating many foods that include bad fats. Further, a moderate fat intake is needed to supply essential fatty acids, and help keep you full since you are cutting out carbs.^{[12]XExpert SourceLyssandra Guerra
Certified Nutrition & Wellness ConsultantExpert Interview. 25 March 2020.} Choose olive oil, coconut oil, or a good blend like SmartBalance. Do avoid hydrogenated and partially-hydrogenated fats, and foods that contain trans fats.^{[13]XResearch source}
4
Keep snacks low-carb. If you prefer to keep your mind on work during the day and tend to eat smaller lunch, you may find yourself getting hungry before dinner time. If this occurs, there are a few good low-carb snack options that will be especially helpful in holding you over. Try hard-boiled eggs, cheese slices, or a few handfuls of nuts.^{[14]XResearch source}
- Cottage cheese, apples, and fruit smoothies made with protein powders, water, berries, and Stevia also make great low-carb snacks.^{[15]XResearch source}
5
Reward yourself occasionally with low-carb sweets. Another type of food that's hard to give up while going low-carb: dessert. Fortunately, there are some types desserts you can get away with eating in small portions.
- Chocolate-covered nuts or berries and other fruit-based desserts are good options, as long as they have no or very little crust.
- For the ultimate low-carb treat, spread a bit of hazelnut spread on a graham cracker and top with a slice of banana.
- Try this no-carb chocolate cake. The recipe makes one serving. You will need one egg, 1 tablespoon water, 1 tablespoon sour cream, 2 tablespoon cocoa powder, 1/2 teaspoon baking powder and 1 tablespoon stevia or truvia. Mix all ingredients until smooth in an individual baking dish or ramekin. Microwave for one minute. Enjoy!
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Expert Q&A

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Question
What should I keep in mind before switching to a new diet?
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Expert Answer
I think some of the main difficulties that people go through initially is time management. Time management, buying food, meal planning, and knowing what to buy can all become very overwhelming. When it becomes overwhelming, people decide that they don't want to do it or it doesn't seem sustainable. One way that I help people transition is by first telling them to go slow. You don't have to make a whole lifestyle change within 24 hours.
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Question
What vegetables are most tastiest?
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Expert Answer
While every one has their personal favorites, there are a few vegetables that are packed with flavor. You might try artichokes, broccoli, green beans, eggplant, asparagus, snow peas, and zucchini to add flavor and texture to your dishes.
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Tips

Prepare your lunch the night before. If you eat lunch in the middle of your work day, you may find it challenging to find a variety of healthy, satisfying, and low-carb meals near your place of employment. Save money — and eat better — by packing your lunch the night before. Make a dish that will hold well, and taste just as good cold. Conveniently, both veggie-based noodles and salads fall into this category.^{[16]XResearch source}
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Low-carb meals and a low-carb diet have many health benefits. Individuals following a carb-restricted diet have lower triglycerides, higher HDL cholesterol (the good kind), and better blood sugar levels.^{[17]XResearch source}
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