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Low carb, low fat meal solutions for people on the go.

RECIPES & FOOD IDEAS  FOR PEOPLE ON THE GO

One of the challenges of low carb diets is that it is often difficult to find appetizing and economical snack options. This is especially true if you are on a tight budget and cannot afford special prepackaged foods. Another obstacle to low carb snacking and meal preparation is finding ingredients that are appetizing and will not leave you bored after a few days.

Low carb dieters need to be creative in their food choices. It is easy to focus on what foods are not allowed. Too often which foods are not allowed seems to be our main focus. However, there are many quick meal and snack possibilities right in front of our eyes if we just think about them creatively.

Certain foods are suitable for snacking and also as the basis for a hearty meal. For instance take chicken. Chicken breast can be grilled and eaten with various low-starch, high-fiber vegetables for a nutritious dinner. Sliced cold chicken breast can also make an appetizing snack on the run. Here are some ideas for quick meals and snacks on the go.

Make sure that your selections are compatible with the low carb plan of your choice and that they are allowed at your stage in the plan. Enjoy these foods alone as snacks or as part of a main course:

APPETIZERS & SNACKS

STRING CHEESE

GRAPES

APPLES

DRIED FRUIT

CANNED TUNA

CANNED CHICKEN

SHRIMP WITH COCKTAIL SAUCE

PROSCUITTO

ORANGES

CELERY STICKS AND PEANUT BUTTER

EDAMAME (SOYBEANS)

GARBANZO BEANS (CHICKPEAS)

HUMMUS

HARD BOILED EGGS

LOW FAT YOGURT

UNSWEETENED APPLE SAUCE

LOW FAT MILK

BABY CARROTS

SLICED TURKEY

CHERRY TOMATOES

CUCUMBER WITH SUGAR FREE DRESSING/DIP

FROZEN SLICED BELL PEPPER

COLD ROAST BEEF

SARDINES

PORK RINDS

JERKY

OYSTERS

BACON STRIPS

BEVERAGES

FRUITY FUN

1 ½ cups strawberry juice or crushed strawberries

½ cup orange juice

¼ cup grapefruit juice

1 Tablespoon lemon juice

1½ cups bottled water (or tap)

1 lb. frozen white grapes (seedless)

Mix all contents together in a large pitcher except the grapes. Use frozen grapes like ice cubes; pour and serve.

TASTY TOMATO TREAT

2 cups tomato or vegetable juice

2 Tablespoons of lime juice

1 teaspoon Worcestershire sauce

½ teaspoon horseradish

Couple drops of our favorite hot sauce

Ice cubes tray filled with water, sprinkled with lemon juice drops n each cube slot

Place the ice cube tray in the freezer to set and make lemon-flavored ice cubes. Combine all other ingredients in a pitcher. Stir and serve over lemon ice cubes.

DESSERTS

WHIPPED JELLO TREAT

1 package sugar free Jello, your favorite variety

2/3 cup boiling water

2 cups ice cubes

1 container frozen whipped topping, thawed

Favorite nuts to taste

Dissolve Jello in boiling water. Pour into mixing bowl. Add ice cubes and stir until ingredients thicken. Remove any pieces of ice cube remaining.

Mix in whipped cream and stir briskly until smooth texture. Spoon out into serving dishes. Garnish with your favorite nuts on top.

TASTY PECANS

½ lb pecans

1 teaspoon cinnamon

½ stick margarine, melted

¼ cup brown sugar

Heat oven to 350 degrees. Roast pecans 10 minutes.

In a mixing bowl, combine: cinnamon, brown sugar and margarine. Pour over roasted pecans. Placed pecans on baking sheet and bake for 10 minutes on each side, turning once.

MEAL TIME

EASY MUSHROOM AND ASPARAGUS OMLETTE

2 eggs

2 Tbsp water

3 fresh asparagus stalks, stemmed

¼ cup sliced white mushrooms

¼ cup shredded reduced-fat mozzarella cheese

Spray small skillet with nonstick cooking spray and heat over medium heat. Lightly whip (by hand is fine) eggs and water. Pour egg/water mix into skillet.

When top is firm, spoon asparagus, mushrooms and cheese onto half the omlette. Fold over other half. Serve.

BROCCOLI WITH CHEESE AND GARLIC

1 pound broccoli florets

2 cloves minced garlic

2 Tbsp extra virgin olive oil

¼ cup freshly, grated cheese (your favorite type)

Steam broccoli in 2 inches of water for 2 minutes. Drain. Heat olive oil in skillet over medium heat, swirling to coat bottom of skillet. Add garlic and sauté until fragrant (about 1 minute).

Add broccoli and sauté for about 4 minutes, stirring often. Remove skillet from heat. Sprinkle cheese over broccoli. Lightly toss.

BUTTERED ALMONDS AND GREEN BEANS

1 pound green beans

3 Tbsp butter

½ cup sliced almonds

salt and pepper to taste

Cook green beans in a little salted water for about 5 minutes. Drain. In skillet, sauté almonds in butter for 2 minutes, stirring frequently. Add green beans and sauté for another 2 minutes, stirring frequently.

CREAMY CAULIFLOWER

1 pound cauliflower florets

¼ cup grated cheese (Parmesan or your favorite)

¼ cup whipped cream

1 Tbsp soft butter

¼ tsp salt

1/8 tsp pepper

Steam cauliflower in 2 inches of water for about 18 minutes or until tender. Add water if necessary during steaming). Drain.

In blender or food processor, puree cauliflower. Add other ingredients. Lightly blend. Place in covered dish and refrigerate. Can be reheated with low heat.

MEATBALLS

½ pound of ground pork

1 pound ground chicken

1 small onion, chopped fine

1 egg

2 cloves minced garlic

2 Tbsp chopped dill

2 Tbsp canola oil

salt and pepper to taste

Preheat oven to 375 degrees. In a bowl, mix all ingredients EXCEPT the oil together well. Make about 12 meatballs from the mixture.

Heat oil in skillet over medium heat and brown meatballs. Transfer skillet (or place meatballs on cookie or baking sheet) and bake in oven for 15 minutes or until completely cooked.

SLOPPY JOES

1 lb ground beef

2 Tablespoons chopped onion

salt and pepper to taste

½ teaspoon of garlic

1 cup crushed tomatoes

3 tablespoons brown sugar

1 teaspoon Worcestershire sauce

low-carb buns (or at least anything but white!) or lettuce leaves

Brown beef and drain. Reduce heat to low. Add the rest of the ingredients. Slowly cook for about 10 minutes and serve on (whole wheat or multi-grain) buns or lettuce leaves.

STUFFED CHICKEN

4 skinless, boneless chicken breasts (halved)

Parmesan cheese (for sprinkling to taste)

1 ½ cups chopped mushrooms

1 cup chicken broth

2 tablespoons roaster red sweet pepper, chopped

1 tablespoon water

1 clove garlic, minced

¼ teaspoon dried marjoram, crushed

1 teaspoon cooking oil

Make stuffing by combining mushrooms, garlic pepper and marjoram in skillet sprayed with nonfat cooking spray. Finish when mushrooms are soft end tender.

Make slit in chicken pieces so that a pocket is created. Stuff with stuffing you just made and sprinkle inside pocket with cheese. (If you like, secure closed with toothpicks).

Brown chicken on both sides in skillet, cooking in oil. Add broth. Cook over medium- to low-heat until chicken is no longer pink inside. Serve with broth poured over chicken.

INTRODUCTION TO LOW CARB KETOGENIC DIETS

LOW-CARB, SLOW CARB

HISTORY AND BACKGROUND OF LOW-CARB

POPULAR LOW-CARB DIETS

 

 

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What I Read

Books by

Lyle McDonald

The Protein Book, The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as

A Guide to Flexible Dieting is a look at some of the psychological and physiological reasons why diets so often fail. Among these is the research demonstrated fact that individuals who are too rigid in their approach to dieting (e.g. expecting complete un

The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.

The problem of stubborn body fat (typically the abdominals/low back for men and hips and thighs for women) is one that lean dieters have been trying to deal with for decades. Various simple explanations (typically involving estrogen) have been offered but

When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.

Very low-carbohydrate (aka ketogenic) diets such as The Atkins Diet, Protein Power and The South Beach Diet have come and gone repeatedly over the years and there is currently great research and real-world interest in their effects. Unfortunately, altoget

 

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