Your low carb diet plan
Published on 4th Nov, 2022
Whether you’re just starting out or looking for some moderate carb meal inspiration, we’ve put together a delicious 1-day meal plan that comes in at 129g of carbs.
We’ve also included some ideas for making each meal lower in carbs if you are looking to reduce your carbohydrate intake further.
Breakfast: Mixed Berry Overnight Oats (v)
Cook time: 0mins
Prep time: 5mins
Description
This is a great time-saving breakfast as it can be made the night before and kept in the fridge. Swap half of the oats for chopped mixed nuts to make it lower in carbs
Ingredients
- 1/2 tsp Cinnamon
- 60g Blueberries
- 30g Raspberries
- 15g Peanut Butter
- 60g Rolled Oats
- 2 tbsp Plain Yoghurt
- 30ml Milk
Directions
- Stir the cinnamon, blueberries, raspberries, yoghurt and milk into the oats and store in a container with a lid in the fridge overnight.
- The next morning stir the oats, add some milk if necessary and top with the peanut butter.
Carbs 52g
Fat 19g
Protein 22g
Calories 473kcal
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Lunch: Feta & Peach Couscous
Cook time: 0mins
Prep time: 15mins
Description
Fresh peach adds a summery twist to this simple salad. This is delicious made fresh but can also be packed in a lunchbox for lunch on-the-go. Swap half of the couscous for extra salad leaves or cauliflower rice for a lower carb version.
Ingredients
- 1/5 Avocado
- 60g Feta Cheese
- 1 tbsp Greek Yoghurt
- 1/2 Garlic Clove
- 1 Pinch of Pepper
- 1 Pinch of Salt
- 20g Rocket Leaves
- 1/2 tbsp Olive Oil
- 130g Tomatoes
- 30g Raw Couscous
- 150g Cucumber
- Juice of 1/2 a Lemon
- 55g Peaches
Directions
- Prepare the couscous according to packet instructions.
- Prepare the salad by dicing the cucumber and tomato and removing the stone from the avocado and cutting into slices. Remove the stone from the peach and chop into chunks.
- To make the dressing, finely dice the garlic and then add to the olive oil, Greek yoghurt, lemon juice and salt and pepper in a bowl. Whisk well, add a little water if a runnier dressing is preferred.
- Add the salad ingredients to the couscous and mix together before drizzling over the dressing and crumbling the feta over the top.
Carbs 36g
Fat 37g
Protein 22g
Calories 565kcal
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Dinner: Spicy Prawn & Chickpea Curry
Cook time: 25mins
Prep time: 10mins
Description
We’ve use harissa paste to give this curry a spicy kick – simply add more or less harissa to adjust the spice level to your taste. Either remove or swap the chickpeas for diced courgette for a lower carb alternative. For a vegetarian option, you can use tofu instead of prawns.
Ingredients
- 150g Flaked Almonds
- 1 tbsp Olive Oil
- 1 tbsp Sour Cream
- 115g Canned Chickpeas
- 5g Fresh Coriander
- 100g King Prawns
- 200g Canned Tomatoes
- 1 tsp Harissa Paste
- 1/2 Yellow Pepper
- 1/2 Red Pepper
- 1/2 Red Onion
- 1.5 tbsp Lime Juice
- 1/2 Garlic Clove
Directions
- Start by dicing the garlic and onion and slicing the peppers.
- Add the garlic and onion to a saucepan over a medium heat with the olive oil and fry for a few minutes before adding the peppers, chickpeas and harissa.
- Cook for 5 minutes then add the tomatoes and leave to simmer for 15 minutes. Meanwhile, roughly chop the coriander.
- Stir the prawns through the curry and leave on the heat for a moment until the prawns are warmed through.
- Serve the curry topped with the coriander, lime juice, flaked almonds and a dollop of sour cream.
Carbs 43g
Fat 33g
Protein 35g
Calories 611kcal
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