Low-Carb Eating Made Easy!

Eating low-carb or keto-friendly does not need to be difficult. Many times people overthink meal planning. Here is a simple strategy to plan healthy low-carb and keto-friendly meals for the week.

Prioritize the following three categories:

1. Protein (chicken, turkey, pork, fish, steak, ground beef)

2. Veggies (aim for green, leafy options)

3. Healthy Fats (olive oil, avocados, avocado oil, butter, ghee, nuts, seeds)

Flavor with fresh herbs and spices.

Step 1: Choose 4-5 different proteins

Step 2: Choose 4-5 healthy veggies (above ground and green veggies are lower in carbs)

Step 3: Choose a variety of healthy fats to cook with or for added flavor

• List proteins and veggies in two columns.

• Match a protein with a veggie for each day of the week. I typically plan for 3-4 meals each week. We usually have plenty of leftovers for other nights of the week.

• Be creative and experiment with a variety of fresh herbs, spices, and cheeses; or add in other low-carb options (bacon, prosciutto, pancetta, tomatoes, mushrooms, onions, peppers, garlic, etc).

​Protein	Veggies
Chicken	Asparagus
Salmon	Spinach
Ground Turkey	Broccoli
Steak	Brussel Sprouts
​Pork	Zucchini

Meal Ideas:

1. Pork and broccoli stir fry (add in mushrooms, onions, peppers, amino acids. spices) - can serve as is or over cauliflower rice or add in cashews or another favorite nut/seeds

2. Grilled salmon with cream spinach (or spinach salad)

3. Steak tips and grilled asparagus with truffle salt, and pepper, drizzle with herb butter

4. Zucchini boats stuffed with ground turkey (italian or buffalo style)

5. Grilled chicken and roasted Brussels sprouts with bacon/pancetta

*** The most important thing is to always prioritize protein.