My Top 5 Quick & Easy Low-Carb Meals

I’ve had several questions about the low-carb meals that I’ve prepared to help with weight loss.  These low-carb meals I developed are quick & easy for the working professional, stay-at-home mom, college student, or weekly meal prepper.  If you’re new here, my husband and I started mid-December 2016 on a weight loss journey.  We have lost a combined total of over 65 pounds and we are still going strong—read about our 12-week update here.  We aren’t perfect, but we’re having fun and losing weight!  Disclaimer: To see results, you need to follow a proper diet and exercise.  Please consult your doctor or health care professional for your best route for weight loss. 

For week night meals, I usually like something I can have ready in an hour or less.  Although I love to cook, I’m busy at work and don’t want the hassle when I come home.  If it can’t be done in less than an hour, I usually don’t make it during the work week.  I prefer to rest and not stress when I’m home from work.  Also, the best part of these low-carb meals is that you can create your own variations of each meal.  Let me know if these meals are being added to your weekly meal plan.  Tip: Create recipe on MyFitnessPal so you can easily add to your food diary.


#1 Beef & Broccoli with Fried Cauliflower Rice

For Beef & Broccoli:

1 bag of broccoli (I prefer to use the steam in bag)

Cubed sirloin tip steak (I usually get a pack that has 4-5 pieces so we can have leftovers)

5-6 tbsp. low-sodium soy sauce (I use the Kikkoman brand)

1 tbsp. Splenda brown sugar (If you use regular brown sugar, you will need to use 2 tbsp.)

1 jalapeño (optional)

1 tbsp. extra virgin olive oil

(garlic powder, black pepper, red pepper flakes to taste)

Directions:

Heat olive oil on medium heat in a pan.  Add cubed sirloin tip steak and sauté until you don’t see pink on the outside, about 7-8 minutes (this is also when I sprinkle garlic powder, black pepper, and red pepper flakes).  After you don’t see pink, add brown sugar to glaze the steak.  Sauté for about 1-2 minutes.  Add steamed broccoli, soy sauce, and jalapeño.  Mix together and reduce heat to low.  Put on a lid and let cook on low heat for 15-20 minutes.

For Fried Cauliflower Rice:

1 bag of cauliflower rice (I use the steam in bag or frozen)

1 large egg

1 tbsp. sesame oil (If you’re not a huge fan of sesame oil, I would only use ½ tbsp. or omit all together)

½ tbsp. extra virgin olive oil

1 tbsp. rice seasoning

black pepper

Directions:

Prepare cauliflower rice per instructions on your bag.  Heat olive oil in a skillet on medium-high heat.  Once skillet is heated, crack an egg and scramble.  Add prepared cauliflower rice and mix with scrambled egg.  Add sesame oil, rice seasoning, and black pepper.  Mix all together and serve.

#2 Chicken Spaghetti Squash

What You Need:

1 spaghetti squash

3 cups shredded chicken

3 cups baby spinach

8 grape tomatoes (cut in half)

½ cup of shredded mozzarella cheese

2 tbsp. of extra virgin olive oil

black pepper and red pepper flakes

TIP #1:  If I’m going to be using shredded chicken in meals for the week, I’ll make it on Sunday to have during the week.  It saves so much time.  TIP #2: Put spaghetti squash in microwave for 4-5 minutes. Let cool and then cut in half.  It makes it so much easier.

Directions:

Pre-heat oven to 375 °F.  Cut the spaghetti squash length wise, scoop out innards, and rub ½ tbsp. of olive oil, black pepper, and red pepper flakes on the inside of each half. Lay face down on cookie sheet or glass baking dish. Bake for about 40-45 minutes.

When spaghetti squash is almost finished, I sauté the spinach in a pan with remaining olive oil and add the tomatoes and chicken.  Once spaghetti squash is finished, I scrap out the squash (be careful it’s hot) and add to my chicken mixture.  I finish off with the cheese on top.

FYI: If you forget to prep your shredded chicken, you can chop the chicken and sauté in a skillet. 

#3 Turkey Meatballs & Zoodles

What You Need:

3 zucchini

10-12 turkey meatballs (I use frozen meatballs)

½ cup of shredded mozzarella cheese

Pasta Sauce (I use ½ to ¾ cup of Gia Russa tomato basil sauce and add garlic powder and red pepper flakes for additional flavor)

1 tbsp. of olive oil

Directions:

Bake frozen meatballs according to instructions on bag (about 15-20 minutes).  TIP: Line baking sheet with aluminum foil so you don’t have to wash after use.  Heat pasta sauce in a separate small pot on low heat.  Use a spiralizer to make “noodles” with zucchini.  Sauté zoodles in olive oil on medium-high heat for 4-5 minutes.  Drain excess liquid created by the zucchini and set aside.  Once turkey meatballs are done and sauce is heated, prepare your dish.  Add zoodles, meatballs, pasta sauce, then top with shredded cheese.

#4 Taco Tuesday!

What You Need:

1 package of ground turkey breast

1 packet of taco seasoning

1 tbsp. of olive oil

Items for Tacos:

Whole wheat tortillas (I eat only one tortilla; Jacob will eat two)

Salsa

Jalapeños

Lettuce

Shredded cheese

Sour cream

Black beans

Directions:

Heat olive oil in skillet on medium heat.  Add ground turkey breast and cook until done (about 15 minutes).  Add taco seasoning and mix well.  Assemble your tacos with your favorite items.

FYI: You can make this a no-carb meal by using shredded lettuce as your base. 

#5 Chicken & Green Beans with Fried Cauliflower Rice

Note: This recipe is similar to #1.

For Chicken & Green Beans:

1 bag of French cut green beans (I prefer to use the steam in bag)

Cubed chicken breast (I usually get a pack that has 2-3 pieces)

5-6 tbsp. low-sodium soy sauce (I use the Kikkoman brand)

1 tbsp. Splenda brown sugar (If you use regular brown sugar, you will need to use 2 tbsp.)

1 tbsp. extra virgin olive oil

(garlic powder, black pepper, red pepper flakes to taste)

Directions:

Heat olive oil on medium heat in a pan.  Add cubed chicken breast and sauté until cooked about 10-12 minutes (this is also when I sprinkle garlic powder, black pepper, and red pepper flakes).  After chicken is cooked, add brown sugar to glaze the chicken.  Sauté for about 1-2 minutes.  Add steamed green beans and soy sauce.  Mix together and reduce heat to low.  Put on a lid and let cook on low heat for 15-20 minutes.

See instructions on #1 on how to cook fried rice.

Which recipe are you going to try first? If you have any questions about a particular recipe, leave a comment below.

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