Dr Unwin’s 7-day low carb meal plan

Interested in the low carb lifestyle but not sure where to start? Follow Dr Unwin’s 7-day meal plan for a taste of low carb that will leave you wanting more. You might be surprised to see some higher carb foods feature in these recipes, which are included as this meal plan aims to provide a daily carb total of 130g.

Day 1 Breakfast Almond & Ricotta Pot (v) 22g
  Lunch Chicken, Mango & Lentil Salad 48g
  Dinner Halloumi Fries with Pesto Vegetables (v) 49g
Day 2 Breakfast Blueberry & Nut Butter Porridge (v) 49g
  Lunch Curried Butternut Squash, Coconut & Lentil Soup (v) 50g
  Dinner Chicken, Sweet Potato & Carrot Mash & Greens 26g
Day 3 Breakfast Shakshuka (v) 41g
  Lunch Chickpea & Griddled Veg Cous Cous (v) 45g
  Dinner Thai Red Beef & Butternut Squash Curry 39g
Day 4 Breakfast Scrambled Eggs on Toast with Avocado & Tomatoes (v) 27g
  Lunch Roasted Salmon Tabbouleh 48g
  Dinner Creamy Chicken & Leek Stroganoff 51g
Day 5 Breakfast Banana & Kiwi Yoghurt Bowl (v) 37g
  Lunch Chickpea & Feta Quinoa Salad (v) 48g
  Dinner Sausages with Sautéed Red Cabbage & Mash 41g
Day 6 Breakfast Spiced Apple Porridge (v) 49g
  Lunch Tomato & Goats Cheese Frittata (v) 49g
  Dinner Aubergine, Tomato & Potato Cheesy Bake (v) 32g
Day 7 Breakfast Banana & Blueberry Pancakes (v) 45g
  Lunch Prawn & Quinoa Asian Salad 24g
  Dinner Pesto Chicken with Sweet Potato Wedges & Greens 53g

Shopping list

Please note, the weekly shopping list is based on the amounts of ingredients used in the weekly recipes and can be purchased in quantities to suit your individual needs e.g. in bulk or frozen. Please feel free to use leftover ingredients for the following week if necessary.

Dairy

160g Ricotta

62g Halloumi Cheese

425ml Whole Milk

7 Eggs

6 tbsp. Butter

30g Goats Cheese

50g Crème Fraiche

325g Greek Yoghurt

50g Parmesan Cheese

100g Feta Cheese

Meat

4 Medium Chicken Breasts

140g Rump Steak

2 x 97% Pork Sausages

Fish

1 Salmon Fillet

Vegetables

3 Handfuls of Coriander

2½ Handfuls of Parsley

1 Handful of Mint

30g Mixed Salad Leaves

50g Rocket

1¼ Medium Courgette

1¾ Medium Sweet Potatoes

350g Butternut Squash

160g Broccoli

2 Medium Carrots

6 Garlic Cloves

2 Medium Red Peppers

½ Medium Green Pepper

300g Cauliflower

1½ Medium Red Onions

1 Medium Onion

1 Spring Onion

1 Medium Leek

2cm Fresh Ginger

100g Mange Tout

180g Green Beans

150g Medium Cucumber

50g Mushrooms

100g Red Cabbage

1 Medium Aubergine

1 Small Potato

2 Medium Potatoes

1 Small Red Chilli

Fruit

100g Strawberries

½ Large Banana

2 Small Bananas

½ Medium Mango

1½ Lime

80g Blueberries

1 Lemon

410g Cherry Tomatoes

2 Medium Avocados

½ Medium Apple

1 Medium Kiwi

Cupboard items

9 tbsp. Olive Oil

30g Flaked Almonds

2½ tsp. Cinnamon

110g Red Lentils

20g Chopped Walnuts

1 tbsp. Smooth Peanut Butter

10g Ground Almonds

140g Rolled Oats

60g Couscous

1 tsp. Curry Powder

1¾ tsp. Ground Cumin

¼ tsp. Cayenne Pepper

¼ tbsp. Tomato Puree

¾ x 400g Tin Chopped Tomatoes

1 tsp. Ras el Hanout

2 Vegetable Stock Cubes

1 x 400ml Tin Coconut Milk

Salt & Pepper

1 Thick Slice of Wholemeal Bread

1½ Medium Slice of Wholemeal Bread

½ tsp. Ground Coriander

½ x 210g Tin of Chickpeas (drained weight 65g)

½ x 400g Tin of Chickpeas (drained weight 115g)

15g Coconut Flakes

20g Almonds

60g Quinoa

45g Thai Red Curry Paste

½ Chicken Stock Cube

60g Brown Rice

½ tsp. Ginger

1 tsp. Vanilla Extract

½ tsp. Baking Powder

1 tbsp. Soy Sauce

1½ tbsp. Pesto

From the freezer

100g King Prawns

50g Edamame Beans

Day 1 Breakfast: Almond & Ricotta Pot (v)

Prep time 5 minutes

Cook time 2 minutes

Serves 1

Ingredients

10g Flaked Almonds

½ tsp. Cinnamon

100g Ricotta Cheese

100g Strawberries

½ Large Banana

Method

  1. Place the almonds in a frying pan over a medium heat and lightly toast for a couple of minutes until they begin to change colour then set aside.
  2. Add the cinnamon to the ricotta, mix well and put into a bowl.
  3. Halve the strawberries and slice the banana, then place the fruit on top of the ricotta along with the toasted almonds.

Nutritional values per serving

Calories 529 kcal |Carbohydrates 22g |Total Fat 33g |Protein 35g||

Day 1 Lunch: Chicken, Mango & Lentil Salad

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

60g Red Lentils

1 Medium Chicken Breast

¾ tbsp. Olive Oil

½ Medium Mango

Juice of ½ Lime

½ Handful Coriander

30g Mixed Salad Leaves

20g Chopped Walnuts

Method

  1. Start by cooking the lentils in a saucepan over a medium heat for 15-20 minutes with enough water to cover them. Cook until tender, add more water if needed.
  2. Dice the chicken and add it to a frying pan over a medium heat with ½ tbsp. olive oil and fry until cooked through.
  3. Cut the mango flesh away from the stone, discard the skin then chop into bitesize pieces. Juice the lime then roughly chop the coriander.
  4. Place the mango, mixed salad leaves and walnuts into a bowl along with ¼ tbsp. olive oil and lime juice and toss everything together.
  5. Once the lentils are cooked, drain and rinse them, then add to the salad, along with the chicken. Top with the coriander then serve.

Nutritional values per serving

Calories 590 kcal |Carbohydrates 48g |Total Fat 20g |Protein 55g||

Day 1 Dinner: Halloumi Fries with Pesto Vegetables (v)

Prep time 15 minutes

Cook time 25 minutes

Serves 1

Ingredients

For the vegetables:

¼ Medium Courgette

50g Green Beans

60g Cherry Tomatoes

½ Medium Potato

½ Medium Sweet Potato

½ Garlic Clove

Salt & Pepper, to taste

½ tbsp. Pesto

½ Handful of Parsley

For the halloumi fries:

62g Halloumi Cheese

10g Ground Almonds

½ tbsp. Olive Oil

Method

  1. Preheat the oven 200°C/180°C fan (390°F/350°F fan).
  2. Finely slice the courgette into rounds, trim the ends off the green beans, halve the cherry tomatoes and peel then chop the potato and sweet potato into chip shapes, then finely slice the garlic clove.
  3. Add the vegetables to an oven proof dish and season well with salt and pepper. Cover with the pesto and bake for 25 minutes or until soft.
  4. Slice the halloumi into ‘fry’ shapes then roll them in the ground almonds.
  5. Heat ½ tbsp. of olive oil in a pan over a medium heat until sizzling and fry the halloumi for 2 minutes on each side or until golden.
  6. Roughly chop the parsley then serve the vegetables with halloumi fries and top with the parsley.

Nutritional values per serving

Calories 614 kcal |Carbohydrates 49g |Total Fat 36g |Protein 24g||

Day 2 Breakfast: Blueberry & Nut Butter Porridge (v)

Prep time 2 minutes

Cook time 5 minutes

Serves 1

Ingredients

50g Rolled Oats

50ml Water

250ml Whole Milk

1 tbsp. Smooth Peanut Butter

50g Blueberries

Method

  1. Start by adding the oats, water and milk to a saucepan and mix together then cook over a medium heat slowly until the porridge starts to thicken and oats are cooked to desired consistency.
  2. Add the porridge to a bowl and top with the peanut butter and blueberries.

Nutritional values per serving

Calories 456 kcal |Carbohydrates 49g |Total Fat 20g |Protein 19g||

Day 2 Lunch: Curried Butternut Squash, Coconut & Lentil Soup (v)

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

200g Butternut Squash

1 tbsp. Olive Oil

1 tsp. Curry Powder

1 tsp. Cumin

Salt & Pepper

50g Red Lentils

½ Vegetable Stock Cube

½ x 400ml Tin Coconut Milk

100ml Boiling Water

Method

  1. Start by preparing the butternut squash, peel and cut it into cubes.
  2. Heat the olive oil in a saucepan over a medium heat and add the curry powder and cumin, add the butternut squash and season with salt and pepper, then fry for a few minutes.
  3. Add the red lentils to the saucepan and cook for a further few minutes before adding the vegetable stock cube, coconut milk and boiling water.
  4. Put a lid on the saucepan and cook for 15 minutes until the butternut squash is cooked through.
  5. Blitz the soup with a blender until smooth and serve.

Nutritional values per serving

Calories 631 kcal |Carbohydrates 50g |Total Fat 40g |Protein 18g||

Day 2 Dinner: Chicken, Sweet Potato & Carrot Mash & Greens

Prep time 10 minutes

Cook time 25 minutes

Serves 1

Ingredients

1 Medium Chicken Breast

1 tsp. Ras el Hanout

1 tsp. Olive Oil

¼ Lemon

¼ Medium Sweet Potato

2 Medium Carrots

80g Broccoli Florets

1 tbsp. Butter

1 tbsp. Whole Milk

Salt & Pepper

Method

  1. Preheat the oven 200°C/180°C fan (390°F/350°F fan).
  2. Start by preparing the chicken, rub the ras el hanout into the chicken breast and drizzle over the olive oil and squeeze over the lemon, wrap the chicken in foil and set aside.
  3. Peel the sweet potato and carrots and then cut into chunks, add to a saucepan and boil for 15 minutes.
  4. Bake the chicken in the preheated oven and cook for 15 minutes.
  5. Cut the broccoli into florets and then boil or steam for 8 minutes or until tender.
  6. Once the carrots and sweet potato are cooked, drain and mash before adding the butter, milk and seasoning.
  7. Serve the mash with the chicken breast and broccoli.

Nutritional values per serving

Calories 429 kcal |Carbohydrates 26g |Total Fat 15g |Protein 48g||

Day 3 Breakfast: Shakshuka (v)

Prep time 10 minutes

Cook time 25 minutes

Serves 1

Ingredients

½ Medium Onion

1 Garlic Clove

½ Medium Red Pepper

½ Medium Green Pepper

½ Handful of Fresh Coriander

½ Handful of Fresh Parsley

½ tbsp. Olive Oil

¼ tsp. Cumin

¼ tsp. Cayenne Pepper

Salt & Pepper, to taste

¼ tbsp. Tomato Puree

½ x 400g Tin Chopped Tomatoes

2 Eggs

1 Slice of Thick Cut Wholemeal Bread

40g Greek Yoghurt

Preparation Method

  1. Start by dicing the onions and garlic, slicing the peppers and roughly chopping the coriander and parsley.
  2. Heat the olive oil in a frying pan over a medium heat and add the onion, cook for 5 minutes before adding the peppers, garlic, cumin and cayenne pepper. Season well with salt and pepper and allow to cook until softened.
  3. Add the tomato puree and stir. Cook for a further 3 minutes then add the tinned tomatoes.
  4. Simmer for around 5 minutes. Add water if necessary but it shouldn’t be too runny.
  5. Stir in half the coriander and parsley then make 2 wells in the sauce on each half of the frying pan and break an egg into each.
  6. Cook until the eggs are done then serve, alongside a piece of bread and scattered with the remaining coriander and parsley and the yoghurt.

Nutritional values per serving

Calories 523 kcal|Carbohydrates 41g|Total Fat 28g|Protein 28g|

Day 3 Lunch: Chickpea & Griddled Veg Cous Cous (v)

Prep time 10 minutes

Cook time 15 minutes

Serves 1

Ingredients

1 Medium Courgette

½ Medium Red Pepper

1 Garlic Clove

100g Cauliflower

1 tbsp. Olive Oil

30g Cous Cous

100ml Boiling Water

½ Vegetable Stock Cube

½ tsp. Ground Cumin

½ tsp. Ground Coriander

Salt & Pepper, to taste

½ x 210g Tin of Chickpeas (drained weight 65g)

50g Feta Cheese

1 Handful of Fresh Coriander

Preparation Method

  1. Start by cutting the courgette into rounds, cut the pepper into chunks and slice the garlic, then grate the cauliflower and set aside.
  2. Heat half of the olive oil in a griddle pan and griddle the courgette, red pepper and garlic clove, turn over once cooked.
  3. Meanwhile in a bowl add the cous cous, boiling water and stock cube, mix and then add the cumin, ground coriander, salt and pepper and leave a plate or cover with cling film until the water is absorbed.
  4. Heat the remaining olive oil in a frying pan and cook the grated cauliflower for 3-5 minutes until cooked through. Meanwhile roughly chop the fresh coriander.
  5. In a large bowl mix together the cauliflower and the cous cous, add the drained chickpeas, crumble over the feta and mix in the fresh coriander.
  6. Serve and enjoy!

Nutritional values per serving

Calories 445 kcal|Carbohydrates 45g|Total Fat 19g|Protein 24g|

Day 3 Dinner: Thai Red Beef & Butternut Squash Curry

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

140g Rump Steak

½ Medium Red Onion

2cm Fresh Ginger

50g Green Beans

½ Medium Red Pepper

150g Butternut Squash

1 tsp. Olive Oil

45g Thai Red Curry Paste

½ x 400ml Tin Coconut Milk

100g Mange Tout

Preparation Method

  1. Start by slicing the steak into strips and set aside.
  2. Slice the red onion, finely chop the ginger, trim the ends off the green beans, cut the red pepper into chunks and peel the butternut squash before cutting into cubes.
  3. Heat the olive oil in a saucepan over a medium heat, add the curry paste and cook for a few minutes, before adding the onion and ginger cook for a few minutes.
  4. Add the butternut squash and red pepper to the pan and cook for a few minutes before adding the coconut milk, bring to the boil and then add the mange tout and green beans, leave to cook for 15 minutes or until the butternut squash is softened.
  5. A few minutes before serving in a frying pan over a high heat flash fry the beef strips for a few minutes before adding to the curry and mixing.
  6. Serve in a bowl and enjoy.

Nutritional values per serving

Calories 799 kcal|Carbohydrates 39g|Total Fat 53g|Protein 41g|

Day 4 Breakfast: Scrambled Eggs on Toast with Avocado & Tomatoes (v)

Prep time 5 minutes

Cook time 5 minutes

Serves 1

Ingredients

50g Cherry Tomatoes

1 Medium Avocado

2 Eggs

1 tbsp. Whole Milk

Salt & Pepper

1½ Medium Slice of Brown Bread

1 tbsp. Butter

Preparation Method

  1. Start by slicing the cherry tomatoes and removing the stone and slicing the avocado.
  2. Then whisk together the eggs and milk and season with salt and pepper.
  3. Toast the bread and heat the butter in a frying pan over a medium heat, add the eggs and cook until the desired runniness.
  4. Serve the toast with scrambled eggs on top and avocado and tomato on the side.

Nutritional values per serving

Calories 553 kcal|Carbohydrates 27g|Total Fat 40g|Protein 23g|

Day 4 Lunch: Roasted Salmon Tabbouleh

Prep time 10 minutes

Cook time 15 minutes

Serves 1

Ingredients

½ Garlic Clove

½ Handful Fresh Parsley

1 tbsp. Olive Oil

Juice & Zest of ½ Lemon

Salt & Pepper, to taste

1 Salmon Fillet

½ Vegetable Stock Cube

75ml Boiling Water

60g Couscous

50g Cherry Tomatoes

¼ Medium Cucumber

1 Spring Onion

Method

  1. Preheat oven to 180°C/160°C fan (320°F/350°F fan).
  2.  Start by finely chopping the garlic and parsley then add it to a small bowl along with the olive oil. Zest and juice the lemon, then add to the bowl and whisk everything together. Season well with salt and pepper.
  3. Place the salmon fillet on a baking tray lined with baking paper (skin down) and use half of the dressing to drizzle over the salmon. Set aside the remaining dressing and place the salmon in the oven. Bake for 10-15 minutes or until the salmon is cooked through.
  4. Meanwhile, prepare the stock by dissolving the stock cube with 75ml of boiling water. Place the couscous in a large bowl, add the stock and stir. Cover with a plate or cling film and leave to stand until all the liquid has been absorbed, then fluff up with a fork.
  5. Halve the cherry tomatoes, chop the cucumber into chunks and finely dice the spring onion. Add to the couscous along with the lemon zest and the other half of the dressing, serve with the salmon on top.

Nutritional values per serving

Calories 651 kcal |Carbohydrates 48g |Total Fat 33g |Protein 41g||

Day 4 Dinner: Creamy Chicken & Leek Stroganoff

Prep time 10 minutes

Cook time 25 minutes

Serves 1

Ingredients

1 Garlic Clove

1 Medium Leek

50g Mushrooms

1 Medium Chicken Breast

1 tbsp. Olive Oil
½ Chicken Stock Cube

50ml Boiling Water

60g Brown Rice

100g Cauliflower

50g Crème Fraiche

Salt & Pepper, to taste

1 Handful of Parsley

Method

  1. Start by preparing the vegetables, slice the garlic, leek and mushrooms, then cut the chicken breast into chunks.
  2. Heat half of the olive oil in a frying pan over a medium heat and cook off the chicken before adding the garlic and leek.
  3. Add the mushrooms, then stir together the chicken stock cube and boiling water before adding to the pan, cook for a further 5 minutes.
  4. Meanwhile cook the rice for 20 minutes or until tender.
  5. Grate the cauliflower for the cauliflower rice and cook in the remaining olive oil in a frying pan over a medium heat. Add the creme fraiche to the chicken and slowly warm through, season with salt and pepper.
  6. Drain the rice once cooked and serve with the cauliflower rice mixed together, top with the creamy chicken and garnish with parsley.

Nutritional values per serving

Calories 649 kcal |Carbohydrates 51g |Total Fat 28g |Protein 49g||

Day 5 Breakfast: Banana & Kiwi Yoghurt Bowl (v)

Prep time 5 minutes

Serves 1

Ingredients

1 Small Banana

1 Medium Kiwi

150g Greek Yoghurt

15g Coconut Flakes

1 tbsp. Rolled Oats

20g Almonds

Method

  1. Start by slicing the banana, then peel and slice the kiwi.
  2. Add the yoghurt to a bowl and top with the banana and kiwi, then add the coconut flakes, oats and almonds.

Nutritional values per serving

Calories 520 kcal |Carbohydrates 37g |Total Fat 31g |Protein 22g||

Day 5 Lunch: Chickpea & Feta Quinoa Salad (v)

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

30g Quinoa

½ Vegetable Stock Cube

500ml Water

½ Medium Red Onion

100g Cherry Tomatoes

½ Medium Red Pepper

50g Cucumber

1 Handful of Fresh Mint

30g Rocket

½ x 400g Tin Chickpeas (drained weight 120g)

50g Feta Cheese

1 tbsp. Lemon Juice

1 tsp. Olive Oil

Salt & Pepper, to taste

Method

  1. Start by adding the quinoa to a saucepan, crumble the vegetable stock cube into the saucepan and top with water, bring the quinoa to the boil and cook for 20 minutes.
  2. Meanwhile, dice the red onion, halve the cherry tomatoes, dice the red pepper and cucumber and roughly chop the mint.
  3. Once the quinoa is cooked, drain and add to a bowl, mix together with the red onion, tomatoes, red pepper, cucumber, mint and rocket, then add the drained chickpeas and crumble in the feta.
  4. Add the lemon juice and olive oil before seasoning with salt and pepper, then serve.

Nutritional values per serving

Calories 487 kcal |Carbohydrates 48g |Total Fat 21g |Protein 26g||

Day 5 Dinner: Sausages with Sautéed Red Cabbage & Mash

Prep time 10 minutes

Cook time 30 minutes

Serves 1

Ingredients

100g Red Cabbage

½ Medium Red Onion

100g Cauliflower

1 Small Potato

2 x 97% Pork Sausages

2 tbsp. Butter

1 tbsp. Whole Milk

Salt & Pepper, to taste

Method

  1. Preheat the oven 200°C/180°C fan (390°F/350°F fan).
  2. Start by preparing the vegetables, shred the cabbage, finely slice the red onion, cut the cauliflower into florets and peel the potato then cut into chunks.
  3. Cook the sausages on a lined baking tray for 25-30 minutes or until nicely browned all over.
  4. Meanwhile, heat 1 tbsp. of butter and fry off the onion then add the cabbage and slowly cook, cook with a lid on top and add a splash of water if it starts to stick.
  5. Boil the potato for 15 minutes or until soft and then boil then cauliflower for 10 minutes or until soft, then drain. Combine the boiled potatoes and cauliflower then mash, add the remaining 1 tbsp. of butter and whole milk then season.
  6. Serve the mash with the sautéed red cabbage and sausages.

Nutritional values per serving

Calories 626 kcal |Carbohydrates 41g |Total Fat 40g |Protein 27g|

Day 6 Breakfast: Spiced Apple Porridge (v)

Prep time 5 minutes

Cook time 5 minutes

Serves 1

Ingredients

½ Medium Apple

50g Oats

100ml Whole Milk

100ml Water

1 tsp. Cinnamon

½ tsp. Ginger

1 tbsp. Greek Yoghurt

Method

  1. Start by grating ¼ of the apple and then chop the other ¼ into chunks.
  2. Add the grated apple, oats, milk, water, ½ of the cinnamon and ginger into a small saucepan over a medium heat, stirring now and again, cook for 5 minutes or until the porridge is cooked through.
  3. Serve the porridge with the Greek yoghurt, remaining chunks of apple and remaining cinnamon and ginger and enjoy!

Nutritional values per serving

Calories 354 kcal |Carbohydrates 49g |Total Fat 11g |Protein 14g||

Day 6 Lunch: Tomato & Goats Cheese Frittata (v)

Prep time 10 minutes

Cook time 25 minutes

Serves 1

Ingredients

1 Medium Potato

1 Garlic Clove

½ Medium Onion

100g Cherry Tomatoes

3 Eggs

Salt & Pepper, to taste

1 tbsp. Butter

30g Goats Cheese

20g Rocket

Method

  1. Start by peeling the potato and cutting it into chunks then boil in salted water for 5 minutes until tender, the drain.
  2. Preheat the oven 200°C/180°C fan (390°F/350°F fan).
  3. Crush the garlic and finely slice the onion, then halve the tomatoes.
  4. In a bowl mix together the eggs and season with salt and pepper.
  5. Then heat the butter in the frying pan over a low to medium heat, before adding the garlic and onion, cook for a few minutes before adding the egg mixture, drained potato chunks and cherry tomatoes.
  6. Cook for roughly 5 minutes until the frittata starts to set then, add the goats cheese roughly over the top and cook in the oven for a further 10-15 minutes until cooked through.
  7. Serve topped with rocket and enjoy!

Nutritional values per serving

Calories 653 kcal |Carbohydrates 49g |Total Fat 35g |Protein 35g||

Day 6 Dinner: Aubergine, Tomato & Potato Cheesy Bake (v)

Prep time 5 minutes

Cook time 40 minutes

Serves 1

Ingredients

1 Medium Aubergine

1 Garlic Clove

½ Medium Potato

1 tbsp. Olive Oil

¼ x 400g Tin Chopped Tomatoes

Salt & Pepper, to taste

50g Parmesan Cheese

2 tbsp. Ricotta

20g Mixed Leaves

Method

  1. Preheat the oven 200°C/180°C fan (390°F/350°F fan), then start by slicing the aubergine, garlic and potato.
  2. Add the aubergine, garlic and potato slices to an ovenproof dish and layer, drizzle over the olive oil, then pour over the chopped tomatoes and season with salt and pepper.
  3. Grate over the parmesan then add the ricotta to the top before baking for 35-40 minutes, or until golden on top.
  4. Remove from the oven and serve with the mixed leaves.

Nutritional values per serving

Calories 654 kcal |Carbohydrates 32g |Total Fat 39g |Protein 43g||

Day 7 Breakfast: Banana & Blueberry Pancakes (v)

Prep time 10 minutes

Cook time 5 minutes

Serves 1

Ingredients

1 Small Banana

30ml Whole Milk

2 tbsp. Greek Yoghurt

30g Oats

1 Egg

1 tsp. Vanilla Extract

½ tsp. Baking Powder

1 tsp. Cinnamon

1 tbsp. Butter

30g Blueberries

20g Flaked Almonds

Method

  1. In a blender combine the banana, milk, 1 tbsp. Greek yoghurt, oats, egg, vanilla extract, baking powder and half the cinnamon.
  2. Depending on the thickness of the batter you can add a splash of water if you prefer the pancakes slightly thinner.
  3. Heat the butter in a frying pan over a medium heat and wait a few minutes until the butter has melted and starts to bubble.
  4. Add 1 tbsp. of the mixture at a time and wait for the pancake to bubble before flipping.
  5. Repeat this process until the mixture is used up.
  6. Serve the stack of pancakes with 1 tbsp. of Greek yoghurt, blueberries, flaked almonds and the remaining cinnamon.

Nutritional values per serving

Calories 579 kcal |Carbohydrates 45g |Total Fat 33g |Protein 26g||

Day 7 Lunch: Prawn & Quinoa Asian Salad

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

30g Quinoa

100g King Prawns

50g Edamame Beans

1 Medium Avocado

50g Cherry Tomatoes

50g Cucumber

For the dressing:

1 Lime

1 Small Red Chilli

1 Handful of Coriander

1 tbsp. Soy Sauce

1 tsp. Olive Oil

Method

  1. Start by boiling the quinoa and water in a saucepan for 15-20 minutes, until tender. Then drain and set aside.
  2. Defrost the prawns and edamame beans.
  3. Slice the avocado and remove the stone, then halve the tomatoes and cut the cucumber into chunks.
  4. For the dressing, zest then juice the lime, finely chop the red chilli and roughly chop the coriander.
  5. In a small bowl mix together the lime zest and juice, red chilli, coriander, soy sauce and olive oil.
  6. In a large bowl mix together the quinoa, king prawns, edamame beans, avocado, tomatoes and cucumber then drizzle over the dressing.
  7. Serve the quinoa salad and enjoy!

Nutritional values per serving

Calories 551 kcal |Carbohydrates 24g |Total Fat 36g |Protein 32g||

Day 7 Dinner: Pesto Chicken with Sweet Potato Wedges & Greens

Prep time 10 minutes

Cook time 25 minutes

Serves 1

Ingredients

1 Medium Chicken Breast

1 tbsp. Pesto

1 Medium Sweet Potato

1 tbsp. Olive Oil

Salt & Pepper, to taste

80g Broccoli

80g Green Beans

Method

  1. Preheat the oven 200°C/180°C fan (390°F/350°F fan).
  2. Start by preparing the chicken breast by coating in the tablespoon of pesto.
  3. Cut the sweet potato into wedges before adding to a baking tray, drizzle with olive oil and season with salt and pepper.
  4. Cook for 10 minutes and then add the chicken to the oven and cook for a further 20 minutes.
  5. Meanwhile cut the broccoli into florets and trim the ends off the green beans, then steam or boil the veg for 8 minutes or until tender.
  6. Serve the chicken breast with the sweet potato wedges and greens.

Nutritional values per serving

Calories 531 kcal |Carbohydrates 53g |Total Fat 15g |Protein 45g||

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