In this post I will provide some examples of lower carb meals. I’ll also explain why low-carb meals rock, and how to get the most out of them.
Low-carb meals can be a ace up your sleeve if used right. I use them in my own eating habits as well as for my clients.
It’s not recommended to adopt eating habits where you eat only lower carb meals. Why that is I will explain why later in the post.
I’ll start by giving you some meal examples that are tasty and easy to make. These examples are also easy to adjust as you please.
Then I’ll show how you can learn what foods that are great for lower carb meals. So you can create your own low-carb meals.
After that, it’s time to talk about why you should not only eat low-carb meals.
My favourite low-carb meals
If you love vegetables and greens, then low-carb meals are a walk in the park.
The main reason why lower carb meals tend to leave you hungry is volume.
Carbohydrates such as rice, potato, and paste are cheap. This means they’re great to add more of to increase volume and satiety (feeling of fullness).
So when you eat low-carb meals, you want to replace that lost volume with something else. That’s where greens and vegetables are our best friends.
A good base is always protein, whether it is chicken, beef, pork, or eggs doesn’t matter. Protein is great at helping you feel fuller for longer from your meal.
This is all about learning how much you have to eat to get full. You have to learn how much greens or vegetables you have to add. We want to make sure to add enough to still get full from our meals.
If we remain hungry after, the risk of excessive snacking and binging increases. So make sure to add enough volume to your low-carb meals.
Once our base is there, it’s time to get creative with our greens and vegetables.
Example Low-Carb Meals
Meal 1: Beef/Chicken Stirfry
- 100-200g Beef/Chicken per person
- Add X amount of prefer vegetables
- 1 Clove of garlic, sliced or pressed
- Fresh/Ground chili to taste
- 1-2 Handfuls of chopped cilantro/coriander
- 1-3 Tablespoons of oyster sauce. (Depends on taste, oystersauce is high in carbohydrates so don’t over-use)
- Lemongrass/Ginger to taste
Meal 2: Tuna Salad
- 1-2 Cans of Tuna. (Whichever flavour you prefer)
- 1-2 Soft-Boiled Eggs, cut in quarters.
- 1 Big handful Spinach
- 1/2 Sliced Cucumber
- 1-2 Sliced Tomatoes (Medium Size)
- 1/2 Sliced Red onion
- 1/2 Chopped Bell Pepper (Capsicum)
- 1/4 Sliced Avocado
- 1 Tablespoon Olive Oil + Lemon Juice for dressing
Meal 3: Steak/Chicken Breast with Steamed Vegetables and Cauliflower Rice
- 1 Steak/Chicken Breast (150-200g)
- 4-5 Heads of Broccoli
- 1/2 of Cauliflower (grated into ‘rice grains’)
- 1/4 Sliced Avocado (AMAZING with Steak)
- Optional: Make pan-sauce after frying steak.
What foods are good for lower carb meals?
Greens and vegetables are great substitutes for the high-carb food sources. Adding more protein is also a great way to make you fuller for longer from your meals.
You can use smart apps and software to know exactly how many carbs are in a certain food. It’s a great way to learn what foods are good for low-carb meals.
But also to keep track of how much you eat, to make sure you don’t over-eat. It’s also important not too eat too little, as it can harm your metabolism in the long run.
I use and recommend Cronometer, which is a free smartphone and web-browser app. You can sign up for a free account by clicking here.
Cronometer is super easy to set up and use. You can find any and all foods, and find out there macros. Macros, or macro-nutrients, refers to the ratio of protein/carbs/fats in the food item.
Why is lower carb meals an ace up your sleeve?
I don’t recommend anyone to eat only lower carb meals. They are a great tool that you can use as part of your eating habits with many uses. Some examples of how and when to use low-carb meals.
- To balance your daily consumption out. If you have a big dinner ahead of you, then eat lower carb meals for breakfast and lunch. This leaves more room in your caloric and carbohydrate budget for a big dinner.
- Save your carbohydates for after your workout. Carbohydrates are important after a workout to promote recovery. They re-fill your muscles with glycogen. Protein repairs your muscle fibres using carbohydrates as fuel for the process. You don’t need to eat within 30 minutes of your workout. But saving more carbohydrates for the period after your workout is great.
- Low carb days. This is my favourite use of lower carb meals. You can have full days of low-carb meals as part of your eating habits. Low carb days are great for rest-days when you don’t workout. On rest rest-days you dont need the big carbohydrate boost for repair and recovery. I combine my low carb days with a caloric deficit, which is great for fat-burn. You can track caloric intake, and deficit/surplus using Cronometer. I never do more than 4 low carb days per week, and my high carb days are very high in carbs.
- Increase fat-burn. You can use lower carb meals to increase fat burn when combined with a caloric deficit. Less carbohydrates means steadier and lower insulin levels. Insulin actually inhibits the fat-burning process. Lower insulin levels is great to increase fat-burn.
Why should you not only eat low-carb meals?
Even though lower carb meals have great benefits, you want to make sure you don’t feel fatigued. Both your body and brain use carbohydrates as the main source of energy. Hence, if you feel fatigued mentally or in your body, try eating some more carbohydrates.
Therefore, the main takeaway here is that carbohydrates are important, and don’t forget that. Recovery, repair, brain, and body functions are all fuelled by carbohydrates.
I mentioned above that I sometimes do low-carb days. When thinking about low-carb meals, you should think on a daily and weekly basis.
It’s okay to have full days of lower carb meals, when you have rest-days. But make sure to eat plenty of carbohydrates on your workout days. I recommend doing no more than 4 days per week as low carb days, they should reflect your rest-days. If you only have 2 rest days per week, then only have 2 low carb days per week.
Low-carb meals and your life
At the end of the day, lower carb meals are a great tool for you to use. Same as any tool, method, or technique, don’t overuse it. If you do you’ll lose some of the benefits.
If you eat nothing but low-carb meals, combineed with a constant caloric deficit you’ll hit a wall. You might see results at first from your eating habits, but you will soon plateau.
Mix things up, have lower carb meals and higher carb meals. Have low carb days, but also have high carb days. Make some low-carb days a 200-300 deficit to promote fat-burn. Make some high-carb days a 200-300 surplus to make sure you recover and repair.
Use and adjust according to your eating habits and goals.
Any questions about lower carb meals?
Please leave a comment or email [email protected] I will personally answer any and all questions. If your question leads to a post I will credit you in the post.
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Remember guys, Be The Change.