GOOD low carb meals:
My per-meal calorie target is 600. If yours is less, you’ll have to adjust the portions. Use fitday or something similar. Some of the cooking instructions are pretty elementary. I am no CLM.
0.5 lb pork chop
2.5 oz swiss cheese
Heat cast iron skillet over high heat.
Salt and pepper pork chop.
Sear pork chop in skillet, 1-2 min each side.
Reduce heat to medium, cook pork chop till it’s well done.
Transfer pork chop to oven-safe plate.
Turn off stove.
Dump kraut into hot skillet.
Stir it around with a wooden spoon, scraping up the browned bits of pork.
When the kraut is hot, dump it out on top of the chop.
Grate cheese over kraut.
Run plate under the broiler to melt the cheese.
600 Kcal, 37g fat, 8g carb (4g fiber), 56g protein
2lbs chicken breast, cut into pieces
2 cans chicken broth
a piece of ginger as big as your thumb, grated
4 stalks lemongrass, or 4 tsp lemongrass paste
4 13.5 oz cans unsweetened coconut milk
0.25 cup thai fish sauce
1 tsp sugar
juice of one lime
2 cans of straw mushrooms, drained (or whatever kind of mushrooms you like)
red pepper flakes, to taste
Put chicken, broth, ginger and lemongrass in a pot over high heat.
When it boils, turn the heat to low, and simmer till the chicken is done, ~20 min.
Add coconut milk, fish sauce, sugar, lime juice, mushrooms and red pepper flakes.
Give it a chance to get hot again, stirring occasionally.
Add salt, to taste.
Makes seven servings, each approximately
600 kcal, 50g fat, 8g carb, 30g protein
1 tbsp olive oil
1 clove garlic, chopped
1/2 a 10 oz package of frozen spinach, thawed
1/2 cup part skim ricotta cheese
4 large eggs
Heat olive oil in skillet.
Add garlic, cook for a minute or two.
Add spinach, cook off some of the moisture.
Salt and pepper.
Add ricotta, mix well.
Scramble eggs and stir them into the cheese & spinach mixture.
Keep stirring till eggs are done.
621 kcal, 44g fat, 14g carb (4g fiber), 43g protein