Low carb menu

Carbohydrates are neither good nor bad . The recommendation of a low-carb menu depends a lot on each person, their context, schedules, workouts, activity level and performance goal or body composition. If your activity or physical exercise has been reduced, it might be advisable to cut down on foods very rich in carbohydrates such as root vegetables or cereals. Vegetables and fruits also provide us with carbohydrates but to a lesser extent.

Breakfast
Tigernut flour cake, orange juice, protein and chocolate

• Tigernut flour – 30g (two tablespoons)
• Natural orange juice – 50g (a cup of coffee)
• Fresh beaten cheese – 30g (two tablespoons)
• Orange peel – 3g (a pinch)
• Pure cocoa powder – 5g (one tablespoon)
• Yeast – 3g (a dessert spoon)
• Eggs – 120g (two units)
• Olive oil – 3g (a dessert spoon)
• Whey Protein – 15g (one tablespoon)

1. Beat the eggs vigorously.
2. Whey protein, tigernut flour, whipped fresh cheese, orange juice, pure cocoa powder, orange zest, yeast and whisk everything until smooth.
3. Preheat the oven to 200 ° 5C minutes.
4. Put the mixture in a mold greased with a little oil.
5. Put the mold in the oven for 35-40 minutes at 180ºC and that’s it!

Kcal : 490kcal (with these amounts)
Proteins: 28% of kcal
Hydrates: 24% of kcal
Fats: 48% of the kcal

We love starting a low carb menu with a sponge cake. tigernut flour contains almost half the carbohydrates of a cereal flour, it is also very rich in fiber, healthy fats and minerals.

Lunch
Scrambled egg with grated cheese and cherry tomatoes

• Egg – 60g (one unit)
• Egg white – 30g (a cup of coffee)
• Cherry tomatoes – 50g (four units)
• Salt – 1g (a pinch)
• Olive oil – 3g (a dessert spoon)
• Chives – 1g (a pinch)
• Grated tender Manchego cheese – 1g (two tablespoons)

1. Put a pan to heat with a little olive oil.
2. Sauté the tomatoes whole or chopped for a couple of minutes.
3. Pour the eggs and whites into the pan.
4. Add the grated cheese so that it melts while you stir the eggs.
5. Also add a pinch of salt.
6. Serve the scrambled eggs on a plate and add the chopped chives on top.

Kcal : 216kcal (with these amounts)
Proteins: 30% of kcal
Hydrates: 4% of kcal
Fats: 67% of kcal

The egg, in addition to not containing a single gram of carbohydrates, contains a complete protein that is very easy to digest. Tortillas are a good solution for a low carb menu.

Food
Eggplant rolls stuffed with tuna and cheese with sesame

• Eggplant – 140g (one unit)
• Tuna – 120g (two cans)
• Tomato crushed or sifted – 20g (three tablespoons)
• Grated mozzarella cheese – 15g (three tablespoons)
• Sesame seeds – 5g (one tablespoon)
• Oregano – 1g (a pinch)

1. Cut the aubergine into very thin strips, you can use a mandolin.
2. Dip the aubergine slices in salted water while you prepare the rest.
3. With the help of a strainer remove all the oil from the tuna. Put it in a bowl.
4. Add the tomato, oregano and grated cheese to the bowl.
5. Mix all the ingredients with a fork. Eliminate excess liquid if there is any. It is interesting that a compact mass is formed.
6. Put the aubergine slices in the oven. Brown for 5 minutes.
7. Take the aubergines out of the oven to fill.
8. Place a large spoonful of the mixture from the bowl on a sheet.
9. With your fingers and with great care, roll the aubergine sheet over the meat.
10. Sprinkle with sesame seeds.
11. Repeat with each of the sheets that have come out.
12. Plate and enjoy!

Kcal : 443kcal (with these amounts)
Proteins: 41% of kcal
Hydrates: 13% of kcal
Fats: 47% of kcal

Laminating a vegetable like eggplant allows you to make colorful, different recipes, with a good volume and low in carbohydrates, while also controlling the total calorie intake.

Snack
Cottage cheese with walnuts and jam

• Light jam – 10g (one tablespoon)
• Walnuts – 10g (half a handful)
• Cottage cheese – 125g (a small glass)

1. Put the cottage cheese in a bowl.
2. Add a tablespoon of light marmalade of your favorite flavor on top.
3. Cut the walnuts into small pieces and spread them on top.

Kcal : 212kcal (with these amounts)
Proteins: 28% of kcal
Hydrates: 21% of kcal
Fats: 51% of kcal

Cottage cheese is made from curd, it has a mild flavor. It is rich in protein and low in fat and carbohydrates.

Dinner
Pizza with cauliflower base with spinach and cherry

• Cauliflower – 200g (one serving
• Grated mozzarella cheese – 50g (four tablespoons)
• Egg – 60g (one unit)
• Egg white – 30g (a cup of coffee)
• Cherry tomatoes – 80g (six units)
• Spinach – 50g (a handful)
• Salt – 1g (a pinch)
• Basil – 5g (a pinch)
• Olive oil – 3g (a dessert spoon)

1. Preheat the oven to 200ºC.
2. Wash, chop the cauliflower and put it in the microwave for about 8 minutes to soften it.
3. Beat the whites together with the whole egg and mix the chopped cauliflower in a bowl (try to drain it with the help of a cloth to remove as much water as possible), a pinch of salt and half the grated cheese.
4. Spread the mixture on a parchment paper in the form of pizza dough
5. Lower the oven temperature to 180º C and put the dough in for about 20 minutes. Check that it browns but does not burn
6. Take the dough out of the oven and top it with the washed and dried spinach leaves, halved cherry tomatoes and the other half of the grated mozzarella cheese.
7. Put it in the oven for 3-5 more minutes to gratinate the cheese and remove from the oven

Kcal : 383kcal (with these amounts)
Proteins: 28% of kcal
Hydrates: 18% of kcal
Fats: 54% of kcal

Funny that a low carb menu ends with a pizza for dinner, right? Cauliflower-based pizza is an alternative to traditional pizza but with much less carbohydrates and calories.

If you found this menu interesting but you need an online nutritionist to plan and personalize your nutrition, take a look at our online service with a sports nutritionist.