LOW-CARB RECIPE PACK Discover the Collection of Low-Carb Recipes, Including Breakfast, Lunch, Dinner, Treats and Smoothie Options
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WHAT YOU NEED WHAT YOU NEED TO DO LOW-CARB RECIPE PACK Discover the collection of low-carb recipes, including breakfast, lunch, dinner, treats and smoothie options. www.rzonefitness.com TABLE OF CONTENTS WHAT YOU NEED WHAT YOU NEED TO DO 1 TURMERIC POACHED EGG 13 SWEETCORN FRITTERS 2 OMELET WITH COTTAGE CHEESE & BASIL 1 TOFU & GREEN PEAS PASTE 4 3 HERBY BREAKFAST SAUSAGES 15 BLACK BEAN HUMMUS KALE & TOFU SALAD WITH 4 AVOCADO & EGG PASTE 16 PEANUT BUTTER DRESSING 5 COTTAGE CHEESE PROTEIN PANCAKES 17 SMOKED SALMON & STRAWBERRY SALAD 6 TROPICAL GLUTEN FREE GRANOLA 18 CUCUMBER AVOCADO & CHICKEN SALAD 7 SMOKED MACKEREL & EGG PASTE 19 PEAR, CURED HAM & WALNUT SALAD 8 EGG BROCCOLI & HAM MUFFINS 20 EASY GREEK ZOODLE SALAD 9 EGG, BACON & AVOCADO BOWL 21 CRUSHED CUCUMBER SALAD WITH SALMON 10 ASIAN SCRAMBLED EGGS 22 HEALTHY CORONATION CHICKEN SALAD 11 ZUCCHINI FRIES 23 GRILLED VEGETABLE SALAD WITH TUNA 12 TOFU CAESAR SUMMER ROLLS 24 LOW CARB TURKEY SALAD TABLE OF CONTENTS WHAT YOU NEED WHAT YOU NEED TO DO 25 SALMON SPRING ROLLS 37 FIT ALMOND ENERGY BALLS 26 COD WITH CREAMY ZOODLES 38 MOCHA TRUFFLES 27 JERK CHICKEN WITH CAULIFLOWER RICE 39 VEGAN CRÈME BRULEE 28 GRILLED LEMON CHICKEN SALAD 40 BANANA CHOCOLATE BITES 29 HOMEMADE QUINOA CHICKEN NUGGETS SESAME & GINGER BEEF WITH 30 ZUCCHINI NOODLES 31 TOM YUM SOUP WITH SHRIMPS 32 WARM SALMON & QUINOA SALAD 33 STRAWBERRY PROTEIN MUFFINS 34 PEANUT BUTTER PROTEIN FLUFF 35 LOW CARB BANANA & STRAWBERRY CAKE 36 HEALTHY FERRERO ROCHER RECIPE KEY WHAT YOU NEED WHAT YOU NEED TO DO RECIPE KEY Look for these helpful icons throughout the file. GF Gluten Free DF Dairy Free LC Low Carb (under 20g serving) MP Meal Prep/Freezer Friendly HP High Protein (over 20g per serving) V Vegetarian Q Quick (under 30 mins) N Contains Nuts WEEKLY MEAL PLANNER 01 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WHAT YOU NEED WHAT YOU NEED TO DO BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST Herby Breakfast Herby Breakfast Turmeric Asian Scrambled Cottage Cheese Turmeric Cottage Cheese Sausages Sausages Poached Egg Eggs Protein Pancakes Poached Egg Protein Pancakes LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH Pear, Cured Ham Leftover Jerk Healthy Healthy Leftover Grilled Pear, Cured Ham & Walnut Salad Chicken with Coronation Coronation Homemade Vegetable Salad & Walnut Salad Cauliflower Rice Chicken Salad Chicken Salad Quinoa chicken with Tuna Nuggets SNACK SNACK SNACK SNACK SNACK SNACK SNACK E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls DINNER DINNER DINNER DINNER DINNER DINNER DINNER Jerk Chicken with Tom Yum Soup Leftover Tom Homemade Warm Salmon Meal Out – Leftover Warm Cauliflower Rice with Shrimps Yum Soup with Quinoa chicken Quinoa Salad Enjoy! Salmon Quinoa Shrimps Nuggets with Salad side of choice WEEKLY SHOPPING LIST FOR MEAL PLAN 01 FRUIT & VEGETABLESWHAT YOU NEEDMEAT, DAIRY & NON-DAIRY WHATGRAINS, YOU NEEDSEEDS TO& SPICES DO CANS, CONDIMENTS & MISC Fresh Fish & Seafood Grains Oils 1x large bag spinach 7 oz. (200g) shrimps wheat flour coconut oil 2x tomatoes 4x salmon fillets quinoa olive oil 1x bag rocket Meats almond meal Cans & Condiments 1x pear 9 oz. (250g) ground pork Nuts & Seeds white wine vinegar 3x lemon cured ham pine nuts mayonnaise 3x lime 5 oz. (150g) cooked chicken walnuts 2x can tuna in olive oil celery 2 lb. (900g) chicken breast pistachio nuts 1x light coconut milk (canned) 1x garlic Dairy Spices 1x full fat coconut milk (canned) 2x zucchini cottage cheese turmeric tom yum paste bunch asparagus blue cheese curry powder fish sauce 14 oz. (400g) cauliflower rice greek yoghurt thyme natural peanut butter 1x onion parmesan allspice Sweeteners 3.5 oz (100g) shitake mushrooms Non-Dairy garlic powder coconut sugar 1x red bell pepper 6x eggs cinnamon maple syrup 7 oz. (200g) sugar snaps cayenne pepper honey 3x bananas fish spices Other Dried vanilla extract 6x apricots vegetable stock cubes Herbs dark chocolate chips sage desiccated coconut basil mint coriander parsley chives WEEKLY MEAL PLANNER 02 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WHAT YOU NEED WHAT YOU NEED TO DO BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST Omelet with Omelet with Avocado & Egg Tofu & Green Sweetcorn Avocado & Egg Peanut butter Cottage Cheese Cottage Cheese Paste Peas Paste on Fritters Paste Protein Fluff & Basil & Basil Toast LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH Easy Greek Leftover Low Crushed Crushed Leftover Sesame Leftover Easy Greek Zoodle Salad Carb Turkey Cucumber Salad Cucumber Salad & Ginger Beef Sweetcorn Zoodle Salad Salad with Salmon with Salmon with Zucchini Fritters Noodles SNACK SNACK SNACK SNACK SNACK SNACK SNACK E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Banana & Banana & Banana & Banana & Banana & Banana & Banana & Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake DINNER DINNER DINNER DINNER DINNER DINNER DINNER Low Carb Turkey Grilled Lemon Leftover Grilled Sesame & Ginger Cod with Creamy Meal Out – Leftover Cod with Salad Chicken Salad Lemon Chicken Beef with Zoodles Enjoy! Creamy Zoodles Salad Zucchini Noodles WEEKLY SHOPPING LIST FOR MEAL PLAN 02 FRUIT & VEGETABLESWHAT YOU NEEDMEAT, DAIRY & NON-DAIRY WHATGRAINS, YOU NEEDSEEDS TO& SPICES DO CANS, CONDIMENTS & MISC Fresh Fish & Seafood Grains Oils cherry tomatoes 6 oz. (180g) hot smoked salmon buckwheat flour coconut oil 2x garlic 10 oz. (300g) cod fillets Nuts & Seeds olive oil 2x avocado Meats sesame seeds sesame oil 6x lemon 1 lb. (450g) turkey breast almonds Cans & Condiments 1x lime 1 lb. (450g) ground beef (5% fat) Spices sweetcorn 4x bananas 4x chicken breasts oregano peanut butter strawberries Dairy paprika black olives 2x cucumber cottage cheese turmeric tahini spring onions Greek yoghurt chili fish sauce white cabbage feta cheese Other rice wine vinegar red cabbage cream white wine vinegar 2x red bell pepper Non-Dairy soy sauce (reduced sodium) 1x carrot 10x eggs sundried tomatoes radishes natural tofu Sweeteners bean sprouts Other stevia/xylitol spring onions honey ginger Other 4x zucchinis baking powder bunch asparagus vegetable stock 1x bag rocket Frozen green peas Herbs basil coriander mint chives WHAT YOU NEED WHAT YOU NEED TO DO TURMERIC POACHED EGG TURMERIC POACHED EGG WHAT YOU NEED WHAT YOU NEED TO DO • 2 tsp. pine nuts Heat a dry frying pan and toast the pine nuts for 2 Serves: 2 Prep: 10 mins • 1 ¾ cups (400g) of fresh minutes, then set aside. Cook: 5 mins spinach • 5/8 cup (125g) of In the meantime, heat the oil in a frying pan and stir-fry tomatoes halved the spinach and tomatoes for 2 minutes on medium heat • 1 tbsp. mild olive oil until wilted. Season with salt and pepper. • 1 tbsp. white wine Nutrition per vinegar Bring a pot of water to the boil and add in the vinegar and serving: • 1 tsp ground turmeric turmeric. Turn the heat down so that the water no longer 219 kcal • 2 medium-sized eggs bubbles. Carefully break in the egg and poach for 3 min, 15g Fats repeat with the second egg. 12g Carbs 14g Protein Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season with pepper and salt. Break open the eggs just before serving. GF DF LC V Q N WHAT YOU NEED WHAT YOU NEED TO DO OMELET WITH COTTAGE CHEESE & BASIL OMELET WITH COTTAGE CHEESE & BASIL WHAT YOU NEED WHAT YOU NEED TO DO • 6 large eggs Beat the eggs with the water and season with salt and Serves: 4 Prep: 10 mins • 4 tbsp. water pepper. Cook: 10 mins • 1 tbsp. oil or butter • bunch fresh basil Heat ¼ oil in a frying pan and bake 1 thin omelet, repeat • 200g cottage cheese until you have 4 omelets. Keep them warm under • 12 cherry tomatoes aluminium foil. Nutrition per Chop the basil finely and mix with the cottage serving: cheese. Season with freshly ground pepper. 200 kcal 14g Fats Cut the tomatoes into quarters. Divide the cottage cheese 3g Carbs and tomato over the omelets and roll them up. Cut 15g Protein diagonally and serve immediately. GF LC V Q WHAT YOU NEED WHAT YOU NEED TO DO HERBY BREAKFAST SAUSAGES HERBY BREAKFAST SAUSAGES WHAT YOU NEED WHAT YOU NEED TO DO • 9 oz. (250g) ground pork In a bowl, mix together the pork with salt, pepper, sage, Makes: 8 Prep: 10 mins • salt & pepper and basil. Combine well and shape into eight sausages. Cook: 10 mins • 2 tbsp. sage, chopped • 2 tbsp. basil, chopped Heat the coconut oil in a large non-stick frying pan and • 1 tbsp. coconut oil cook the sausages over medium heat until well browned and thoroughly cooked. Nutrition per Serve hot or store in the refrigerator for later. serving: 56 kcal 3g Fats 2g Carbs 7g Protein GF DF LC Q WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO & EGG PASTE AVOCADO & EGG PASTE WHAT YOU NEED WHAT YOU NEED TO DO • 3 boiled eggs Boil the eggs (put in warm water and cook 5 and a half Serves: 2 Prep: 10 mins • 1 small garlic clove, minutes after the water has boiled, then pour cold water Cook: 0 mins minced in the pot and cool).