5 Days of Low Carb Meals (Printable Recipes AND Grocery List)
If you’re trying to eat less carbs this year, and are looking for some EASY and YUMMY low carb meals options for your family, we’ve got ya covered! Check out these FIVE delicious grain-free meal ideas, plus a detailed grocery list available to print for FREE!
Zucchini Pizza Casserole
(Yields 8 servings)
CLICK HERE FOR PRINTABLE RECIPE
Ingredients:
4 cups Zucchini, shredded (about 3 medium sized zucchini)
1/4 tsp. Salt
1/2 cup Parmesan Cheese, grated
2 Eggs
1 tsp. Italian Seasoning
1/2 tsp. Garlic Powder
1 and 1/2 cups Mozzarella Cheese, shredded
1 lb. Ground Beef
1 cup Marinara Sauce
1/2 White Onion, chopped
2 TBSP. Olive Oil
20 Pepperoni slices (about 1 oz.)
1- 2.25 oz. can Black Olives, Sliced
Directions:
-
- Shred zucchini with a box shredder and place in a strainer or colander with salt. Press down to drain as much water as possible. Let sit for 10 minutes.
- Mix zucchini with eggs, Parmesan cheese, garlic powder, Italian seasoning, and half of the mozzarella cheese.
- Press into a greased 13×9-in baking dish.
- Bake uncovered in the oven for 20 minutes at 400 degrees.
- In a skillet, sauté onion with olive oil and brown ground beef until no longer pink. Drain meat if necessary.
- Mix marinara sauce with cooked ground beef, and spoon over the zucchini mixture.
- Sprinkle the remaining mozzarella cheese over the meat.
- Top with pepperoni and olives.
- Place back in the oven for another 15-20 minutes until cheese is melted.
Easy Skillet Chicken Fajitas
(Yields 4-5 servings)
CLICK HERE FOR PRINTABLE RECIPE
Ingredients:
1.5 lbs. Fresh Chicken Breasts, sliced into strips
3 Bell Peppers, any color, sliced
1 Red Onion, sliced
3 Tablespoons Olive or Canola Oil, divided
1 Tablespoon Lemon juice
1.5 Teaspoons Ground Cumin
1 teaspoon Garlic Powder
1 teaspoon Dried Oregano
1/2 teaspoon Chili Powder
1/2 teaspoon Paprika
Salt & Pepper to taste
For Serving: Lettuce cups, avocado, cheese, hot sauce, etc
Directions:
-
- In a large skillet, saute peppers and onions with 1 and 1/2 tablespoons of oil until crisp-tender, remove from skillet, and set aside.
- In the same skillet, heat remaining oil, and add chicken.
- Stir in seasonings and lemon juice.
- Cook over medium-high heat for 5-6 minutes or until no longer pink.
- Return pepper mixture to pan and heat through.
- Serve on top of lettuce cups with any desired low carb topping such as avocado, cheese, and favorite hot sauce.
Slow Cooker Low Carb Cabbage Roll Soup
(Yields about 12 cups)
CLICK HERE FOR PRINTABLE RECIPE
Ingredients:
2 TBSP Olive Oil
4 Cloves Garlic, minced
1/2 White Onion, chopped
1 lb ground beef
4 Cups Beef Stock
1 tsp Italian Seasoning
1 tsp smoked paprika
2 tsp garlic powder
1 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
2- 14.5 oz cans diced tomatoes, drained
6 oz. can tomato paste
3 TBSP fresh parsley, chopped
1 head cabbage, halved and sliced
3 cups riced cauliflower, frozen
Directions:
- Heat olive oil inside a skillet on the stove with onion and garlic, and cook until onion is translucent.
- Add ground meat, cook and drain excess grease, and transfer to slow cooker.
- Add broth, diced tomatoes, tomato paste, spices, parsley, and cabbage, and riced cauliflower.
- Cover and cook in slow cooker on HIGH for 3-4 hours, or LOW for 6 hours.
- Note: Can alternatively simmer in a pot on the stove for 30-40 minutes instead of slow cooker.
Slow Cooker Cream Cheese Chicken
(Yields 6 servings)
CLICK HERE FOR PRINTABLE RECIPE
Ingredients:
2 lb. Chicken breast meat
1- 0.6 oz. packet Zesty Italian Seasoning
8 oz. Cream Cheese, Plain
8 oz. Cream Cheese, Onion & Chive flavor
4 Bacon Slices, Cooked, Crumbled
4 cups Cauliflower, Riced (or desired amount for serving)
8 oz. Broccoli, chopped
Shredded Parmesan Cheese (optional topping)
Directions:
- Place raw chicken, cream cheese, and seasoning packet into a slow cooker.
- Cover, and cook on HIGH for about 3- 4 hours or LOW for 6-8 until chicken is tender and can be shredded. (Mine was done at 3.5 hours on HIGH.)
- 15 minutes before serving, add broccoli to slow cooker.
- Fry bacon in a skillet on the stove, drain, and set aside.
- Place riced cauliflower in skillet with a tiny amount of bacon grease and cook for a few minutes on medium heat until tender.
- Shred chicken, stir sauce, and serve on top of cauliflower rice with crumbled bacon and Parmesan cheese, if desired.
- Note: If sauce becomes too thick, just stir in a little cream or milk to thin.
Italian Sausage & Veggies Sheet Pan Meal
(Yields 4-5 Servings)
CLICK HERE FOR PRINTABLE RECIPE
Ingredients:
I lb. Italian Sausage (uncooked, in casings)
3 Bell Peppers, thickly sliced (Use whichever colors desired)
1 white onion, thickly sliced
1 cup cherry tomatoes
8 oz. Brussels Sprouts, trimmed
1 TBSP. Olive Oil
1/2 tsp. Cajun seasoning
Salt & Pepper to Taste
Directions:
- Line a sheet pan with parchment paper.
- Cut sausage in fourths and place on pan with cut veggies.
- Toss with olive oil, season, and Bake at 425 degrees for about 30-35 minutes until sausage is cooked through.
My family enjoyed all of these yummy meals with everyone’s favorite being the Zucchini Pizza Casserole!
Planning to make ALL of these meals?! If so, be sure to print our grocery list HERE.
Carbs are the answer!!!!! Check out High Carb Hannah online—she has amazing inspiration and one of many examples of proof that high carb plant based living can be very healthy living!
Exactly, Bobbie!
Yes, indeed. A WHOLE FOOD plant-based diet that’s about 70% starch is what human bodies evolved on (note: that’s not sugar, and it’s not refined flours either–it’s tubers, whole grains, beans, fruit, etc.). People lose weight eating WFPB meals, without any calorie or portion restriction — eat til you’re full, drop pounds, and watch your cholesterol and blood sugar normalize!
For anyone tempted by low-carbing, please, please, please read Dr. McDougall — his website, his book Starch Solution, or his newest book The Healthiest Diet on the Planet. He’s an EVIDENCE-BASED (= science) physician with decades of clinical experience treating very ill people with food. He, along with Drs. Gregor, Ornish, Esselstyn and others have research to back up the claim that good complex carbs are what we should be eating — not avoiding. Meat, added oils, and cheese are not good for us. The sausage and cheese in the above recipe is just plain nasty for your body! (Read the T. Colin Campbell’s The China Study about the way certain foods can “turn on” cancer genes for more on that.)
If you think this sounds crazy, watch the videos on Nutritionfacts.org, all of which are research-based and not industry-funded. Let the science lead you to good eating, not the hype!
Maggie, there’s actually a great deal of research that confirms what Collin’s experience has been (and a lot of controversy about Campbell’s work). Studies of various people groups show tremendously varied diets; the Inuits in the extreme NW Americas lived on almost no carbs and a huge percentage of fat & animal protein. Denise Minger looks at the overlap between major nutrition camps in her book, “Death by Food Pyramid,” and does a great job of capturing the common denominators–you’re right about WHOLE (not processed) foods and cutting out sugar, and about behaviors like only eating when hungry, but there are many healthful approaches that work differently for people with different genetic profiles.
I don’t know about anyone else but I cannot stand when people jump on someone else’s blog and belittles their WOE. If we wanted the opinion then we would’ve asked? Not everyone that eats Keto eats a ton of oils/fat/dairy. Do what is best for you and don’t worry about what everyone else is doing if you don’t agree with it. And if you aren’t keto then why are you even viewing this blog post.
Maggie, I had been following the diets of Drs McDougall, Cornish, and others you mentioned for many years and religiously avoiding all meat, dairy, refined products, sugars, etc. only to find my weight increasing every year. Two years ago I was diagnosed with Type 2 Diabetes and went on a ketogenic diet, eliminating the “good” carbs you mentioned and adding fat, dairy (only high fat dairy, mind you), and other good fats. My weight melted off, my blood sugar normalized (now stable without any meds), and my cholesterol and blood pressure are perfect. Perhaps these plant based diets are good for some people but to categorically say that LCHF is dangerous is a disservice. (Not to mention rude as Lou W mentions above.)
My ketogenic diet has changed my life and I would have NEVER thought that I would be eating animal products and high fat.
I truly think everyone is different and can respond in different ways to the various diets out there.
I will say for me personally I thrive on a very low-carb diet filled with lots of fat and protein. For the past 2 years I have been eating primarily a Ketogenic diet and literally have never felt better. Prior to eating this way, and when I was eating a more plant based low-fat diet, I had very low energy and severe bloating as well as IBS.
If anyone is interesting in this way of eating, there are some great books available –
Keto Clarity – https://amzn.to/2idC5u0
Eat Bacon, Don’t Jog 😉 – https://amzn.to/2idPx0R
Fiber Menace – https://amzn.to/2j3eSyW
Also, if you’re looking for a blog with more in-depth info, this is a great one – https://eatingacademy.com/dr-peter-attia
Thanks Colin, I very much agree. Our bodies all respond differently and we can all thrive on different types of diets!
Totally agree! I’ve done the same and feel much better on a high fat/protein diet…so long as they’re whole foods. 🙂
I totally agree! For me Ketogenics has been a Godsend. That doesn’t mean I’m going to belittle anyone else’s weight loss methods. I’ve tried everything and this is the only thing that works for me and is helping me keep the weight off. My triglycerides are lower, my hdl’s have gone up and ldl’s down, my blood pressure is great as well. I’ve lost 55lbs and my husband is also on it. His blood pressure is perfect. He had high blood pressure before he went on it. Love Keto!
Glad it works for you, but I’ll be sticking with a Ketogenic diet with Paleo influences for for numerous reasons!
There are a thousand diets out there, and everyone’s body responds differently to each. Low carb, high carb, vegetarian, vegan, clean eating – there is no one way that is right for us all. I am hoping that each of us has luck in finding our “right” diet in the coming new year. These meals look amazing – thanks for sharing!
Thanks Heather!
Looks yum Lina… as always. Will try them Thanks 🙂
Thanks Brindha!
omg how do I delete my comment? Don’t know how my email got put up there. Can admin delete please?
Hi Jenn! It appears to have been deleted now 🙂
Her email address still appears above.
Thanks for the heads up! Looks like there was more than one of them to grab! Just got it!
Yummm. Everything looks delicious… was about to make my meal plans for the week 🙂 so thanx for the tips…
Enjoy Niki! Thanks for the nice comment 😀
Low Carb Cabbage Roll Soup- can I use tomato puree instead of diced tomatoes?
Will it affect the flavor to texture at all?
Sure! I think it will be similar.
These all look amazing!
Thanks!
Thanks for this!! Yum
Sure! Enjoy 👍
Thank you! I’ve lost 10 pounds in the last month and a half going low carb/keto. I’m always looking for yummy recipes and I’ve been missing pizza. Can’t wait to try these, especially the pizza casserole 🙂
Girl, you need Pizza. Puree 2 raw chicken breasts and add lots of yummy spices like garlic, Pizza seasoning, salt and pepper. Mix well. Spray a large cookie sheet. Preheat oven to 400. Use sandwich bags to protect your hands. Flatten the chicken mixture into a thin crust that covers entire pan. Bake for 20 min. Add sauce and toppings of choice and bake for another 15 min.
thats awesome! i will have to try that! my family started low carb diet a few months ago and while we are not hardcore by any means, pizza is always our biggest weakness and ive been looking for a good sub we can enjoy!
It’s good stuff! Hope you like it.
I was just going to suggest chicken-crust pizza, but I never thought to grind the chicken up first–I just pound it out very thin. I think I’ll try this next time! Thanks, hellfire gainz!
Most welcome
How interesting! Great idea. Thanks for sharing 👍
It’s seriously good! Give it a try.
Ooh – that sounds good. Also you need Fathead dough in your life – I’ve made pizza crust, calzones, chicken pot pie, pigs in a blanket – with this recipe. Yum!!
1¾ cups (approx) pre shredded/grated cheese
¾ cup almond flour/meal
2 tbs cream cheese
1 egg
pinch of salt and I like to add some rosemary and oregano
Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl.
Add the cream cheese. Microwave on HIGH for 1 minute.
Stir then microwave on HIGH for another 30 seconds.
Add the egg, salt, rosemary and any other flavourings, mix gently.
Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape. Remove the top baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.
Make fork holes all over the pizza base to ensure it cooks evenly.
Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or pizza stone, and bake at 425F for 12-15 minutes, or until brown.
To make the base really crispy and sturdy, flip the pizza over (onto baking paper/parchment) once the top has browned.
Once cooked, remove from the oven and add all the toppings you like. Make sure any meat is already cooked as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 220C/425F for 5 minutes.
Thanks for sharing! Sounds yummy 👍
Thank you for the recipes!
These all look fantastic! I’m on a low carb diet and have decided this will be a way of life for me. I have felt so awesome eating this way and the amount of veggies I eat on a regular basis has easily tripled since going low carb. Looking forward to making all of these recipes in the coming weeks! Thank you for sharing!
You’re welcome and thanks for stopping by today!
Thanks for all those recipes. They came on time I Reall y need them , your are the best Lina 😉
How nice! Thanks Jess 😀
The skillet chicken fajitas are right up my ally! With an under active thyroid and a gluten intolerance, I stick with a low carb and high protein diet. It works for me:) thanks for posting!
I was drooling looking at the Casserole. Adding that to my “try it” box next week! Fingers crossed the girls like it
Yes! This was our fav or these 5 meals! No complaints on that one ✅ha
I have lost 67 lbs so far eating low card. My triglycerides and cholesterol are now normal. Went from a size 20 to a size 12. Feel wonderful. Periods every month – I used to only have them 2 times a year at most. My joint pain is gone. No more acid reflux. I’ve tried every other way of eating possible. I never believed low card would work, then I decided a year and a half ago to give it a try. Best choice I’ve ever made.
Donna, congrats on your weight loss! If you don’t mind telling me did you count carbs and if so, how many carbs did you give yourself per day? Again, 67 lbs is a huge accomplishment!
Thank you for the great looking recipes.
I will be printing and trying.
I have been low carb and now Keto diet for 10 years or more.
You are right The book “Keto Clarity” explains so many of the benefits. How it helps your health also.
Keto is the best for me.
Thanks for the great recipes! We are trying out that pizza bake this weekend for sure!
Yay! It does rock 🍕
I wish when I printed the recipes I could have the picture with it
Oh thanks for the feedback Connie!
This is just in time! I had started a lower carb diet in October, and lost 9#—-which for me is huge. Then we had a family medical emergency followed by the holidays—-which were SO good to me and I’ve been happily rolling under the wagon I fell off of. I’m ready to feel better, and I’m tired of sitting down and feeling like a pool noodle has mysteriously appeared under my boobs. Ha! (Thanks for posting, the recipes and photos look delicious!) 🙂
Aw thanks Michelle! Enjoy
Love this and would love if you shared more low carb/keto tips!!!!
A great app that helps figure out carbs in anything is CalorieKing. Deduct fiber from carbs for total amount of carbs. Sugar alcohol count as carbs even though some claim they are low carb. Hope this helps!
Collin I didn’t think I could admire you any more but I sure do! I hope people seriously give it a try, it has always worked for me! Thanks for posting personally!
Thanks for the kind words Pam! You’re very welcome! 😉
So happy that Collin eats low carb as well! I have been eating low carb since this past September and have lost around 17lbs. My energy levels are so much better and I am finally starting to feel good with how I look. I have a ways to go but I am thankful that I found the low carb lifestyle!!!
Wow. It’s to sad animals have to die because people believe their muscles and secretions are the best thing for their bodies. Hi carb vegan for the win, for life. For the life of animals, the life of the planet, and the life of my heart.
Thanks Lina for some great recipe ideas! My most recent blood test indicated that my body does not process carbs well. My doctor told me I need to watch the carbs. There is no one diet fits all. What some can eat and be healthy, others can’t.
Sure Melissa! I hope you enjoy these 😀
One more low carb pizza recipe/
https://wordpress.com/read/feeds/37808958/posts/1290407019
I tried to go to this link and it required a username and password so could not look at the recipe
I think you need to create a login for WordPress . I was trying to find a way for users to just look at it without registering. But could not find it. Registering is free though
I even sniff a root vegetable my sugar skyrockets into the 300’s. Rice does the same thing and it doesn’t matter what kind… My body is extremely sensitive to carbs of any kind. They make me tired and sluggish. Not everyone can eat a high carb diet!!!
LCHF is definitely the best eating style for me. Love these recipes! Collin – would love to see more posts like this if you have any more favorite LC/keto recipes!!!
I would also love some more recipes like this. We have tried three of these recipes and love them. Thank you for them.
That is wonderful! Thanks jelly 👍
Oops! I meant Kelly! 😀
Thank you for this – my dr recommended a low carb diet for me just last week and the timing couldn’t have been better for you to post this, cause I truly didn’t where to start!
Has anyone calculated the nutritional information on these recipes? I am counting carbs to attempt to lose weight and also have Type 1 Diabetes so I need to know how to calculate my insulin.
I should have “Googled” before I commented. If you need nutritional information, go to https://happyforks.com/analyzer. This is one amazing website!
My biggest reason for liking the low carb diet is it has all but cured my heartburn problem. I’m won over. Thanks a ton for these recipes!!
I am so happy that I came across these recipes! I’m shopping for all my missing ingredients today. Can’t wait to add new flavors to my week!
I appreciate low carb recipes. It would be helpful if the carbs were listed, thanks
Thank you including a printable version! Looks yummy!
You’re so welcome! Enjoy 👍
Thank you! I love how you put together a grocery list for these 5 recipes. All look delicious. I can’t wait to try these!
Oh great! You’re welcome 🙂
i love it
Now that is good information. We can easily tell alot of time and effort went towards this post. This is great.
Where can I find the nutritional facts for the dinners listed?
We actually have them listed under each recipe on our Keto website here—-> https://hip2keto.com/keto-meals-recipes-grocery-list/
Am I missing where the amount of total carbs is listed for each of these recipes for the amount of servings it states? I have to keep my carbs to a specific amount for meals, lunch and dinner (45-60 grams), so I’m trying to count them. If not, does anybody know the carb count for each recipe above? They all look deeelish! Thank you in advance.