What does 130g carbohydrates look like in a day?

At first 130g of carbs may sound like very little, but really a 130g target per day still allows you to include some of your favourite carb sources in your meals, although maybe in smaller quantities. Here is what 130g of carbohydrates look like in a day:

Meat

Breakfast

Spiced Apple Porridge (v)

A warming bowl of spiced apple porridge is perfect for a cold morning. If you want to make it lower in carbs, try swapping some of the oats for grated courgette, milled flaxseed or chia seeds.

Serves 1

Ingredients

½ Medium Apple

50g Oats

100ml Whole Milk

100ml Water

1 tsp Cinnamon

½ tsp Ground Ginger

1 tbsp Greek Yoghurt

Preparation Method

  1. Start by grating ½ of the apple and then chop the other ½ into chunks.
  2. Add the grated apple, oats, milk, water, ½ 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.

Nutritional values per serving

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

Lunch

Chicken, Mango & Lentil Salad

Fresh mango adds a natural sweetness to this dish, which is great for those looking to reduce their added sugar intake. If you prefer not to have sweet fruit in salads, try swapping the mango for cherry tomatoes.

Serves 1

Ingredients

60g Red Lentils

¾ tbsp Olive Oil

1 Medium Chicken Breast

½ Medium Mango

½ Lime

½ Handful of Fresh Coriander

20g Walnuts

30g Mixed Salad Leaves

Preparation Method

  1. Start by boiling the lentils in water over a medium heat for 15-20 minutes until tender, adding more water if needed.
  2. Add ½ tbsp olive oil to a frying pan over a medium heat. Dice the chicken and fry until cooked through.
  3. Cut the mango flesh away from the stone, discard the skin then chop the flesh into bitesize pieces. Juice the lime then roughly chop the coriander and walnuts.
  4. Place the mango, mixed salad leaves and walnuts into a bowl along with ¼ tbsp olive oil and the lime juice. 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 Information per serving

Calories 590 kcal |Carbohydrates 48g |Total Fat 20g |Protein 5g

Dinner

Chermoula Spiced Salmon with Vegetable Quinoa

Serves 2

Ingredients

For the vegetable quinoa:

1 Medium Red Onion

150g Courgette

1 tbsp. Olive Oil

Salt & Pepper, to taste

80g Quinoa

300ml Boiling Water

100g Cherry Tomatoes

For the chermoula:

2 Handfuls Fresh Coriander

4 Garlic Cloves

1 Medium Red Chili

2 tbsp. White Wine Vinegar

6 tbsp. Lemon Juice

1 tbsp. Dried Paprika

1 tbsp. Dried Cumin

2 tbsp. Olive Oil

1 tsp. Cayenne Pepper

Salt & Pepper, to taste

2 Salmon Fillets

For the dressing:

1 Handful Fresh Mint

1 Handful Fresh Parsley

3 tbsp. Lemon Juice

1 tbsp. Olive Oil

Preparation Method

  1. Preheat the oven to 180°C/160° fan (350°F/320°F fan).
  2. Chop the red onion and courgette into bite sized pieces and place onto a baking tray. Drizzle with ½ tbsp. olive oil and season with salt and pepper. Place in the oven for 15 minutes.
  3. Meanwhile make the chermoula marinade. Roughly chop the coriander and finely slice the garlic. Deseed the chili then finely slice and add it to a food processor along with the coriander, garlic, white wine vinegar, lemon juice, paprika, cumin, olive oil, cayenne pepper and salt and pepper. Blend everything together until a thick paste is formed. Add more olive oil for a runnier marinade if desired. You could also use a stick blender.
  4. Place the salmon fillets in an oven proof dish and pour over the marinade and mix, making sure the salmon is fully coated in the marinade. Set aside whilst you start the quinoa.
  5. Rinse the quinoa and place in a saucepan with 300ml boiling water and a pinch of salt. Leave to simmer for 15 minutes.
  6. Meanwhile, start the dressing for the quinoa. Finely chop the mint and parsley leaves and mix them in a small bowl with the 3 tbsp. lemon juice and 1 tbsp. olive oil then set aside.
  7. Once the 15 minutes are up, remove the onion and courgette from the oven and place the cherry tomatoes on the baking tray. Return to the oven, along with the salmon, and cook for a further 10-15 minutes or until the salmon is cooked through.
  8. Once the quinoa is cooked, drain and set aside until the roast vegetables are cooked.
  9. Add the vegetables to the quinoa mix, then serve half alongside 1 salmon fillet and drizzle with the dressing.
  10. Store the remaining portion of quinoa and salmon fillet in an airtight container in the fridge. 

Nutritional values per serving

Calories 664 kcal| Carbohydrates 33g| Total Fat 40g| Protein 43g|

Vegetarian

Breakfast

Spiced Apple Porridge (v)

A warming bowl of spiced apple porridge is perfect for a cold morning. If you want to make it lower in carbs, try swapping some of the oats for grated courgette, milled flaxseed or chia seeds.

Serves 1

Ingredients

½ Medium Apple

50g Oats

100ml Whole Milk

100ml Water

1 tsp Cinnamon

½ tsp Ground Ginger

1 tbsp Greek Yoghurt

Preparation Method

  1. Start by grating ½ of the apple and then chop the other ½ into chunks.
  2. Add the grated apple, oats, milk, water, ½ 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.

Nutritional values per serving

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

Lunch

Feta & Peach Couscous (v)

Fresh peach, a light dressing, feta cheese and salad all tossed together immediately conjures up those feelings of long summer days, warm evenings and eating al fresco. This is the perfect dish if you need a little sunshine in your day.

Serves 1 

Ingredients

For the couscous:

30g Couscous

¼ Medium Cucumber

1 Medium Tomato

½ Medium Avocado

½ Medium Peach

20g Rocket

60g Feta Cheese

For the dressing:

½ Garlic Clove

½ tbsp Olive Oil

1 tbsp Greek Yoghurt

Juice from ½ a Lemon

Salt & Pepper, to taste

Preparation Method

  1. Put the couscous in a shallow bowl and cover with boiling water. Leave for 8-10 minutes until the water has all been absorbed, then fluff up with a fork.
  2. Prepare the salad by dicing the cucumber and tomato and removing the stone from the avocado. Cut the avocado into slices then remove the stone from the peach and chop into chunks.
  3. To make the dressing, finely dice the garlic and then add into a bowl with the olive oil, Greek yoghurt, lemon juice and salt and pepper. Whisk well – add a little water if a runnier dressing is preferred.
  4. Add the cucumber, tomato, avocado and rocket to the couscous and toss together before drizzling over the dressing. Crumble the feta over the top to serve.

Nutritional values per serving

Calories 566 kcal|Carbohydrates 36g|Total Fat 37g|Protein 22g|

Dinner

Vegan Lentil Shepherd’s Pie with Greens (v)

For this ultimate comfort classic we’ve swapped potatoes for low carb cauliflower mash. Nutritional yeast is vegan but has a slight cheesy taste. It can be found in most supermarkets or health food shops. This is our vegan version, but you can swap the lentils for mince if you prefer. 

Serves 2

Ingredients

For the shepherd’s pie filling:

½ Medium Onion

2 Sticks of Celery

2 tbsp Olive Oil

50g Red Lentils

1 Vegetable Stock Cube

150ml Boiling Water

½ x 400g Tin Chopped Tomatoes

1 tbsp Soy Sauce

1 tsp Mixed herbs

Salt & Pepper, to season

For the mash:

½ Large Cauliflower

50g Coconut Cream

2 tbsp Olive Oil

Salt & Pepper, to season

2 tbsp Nutritional Yeast

1 tbsp Ground Almonds

To serve:

200g Green Beans

Preparation Method

  1. For the shepherd’s pie filling begin by finely dicing the onion and celery.
  2. Heat 2 tbsp of olive oil in a medium pan, then add the onion and cook for a few minutes, until softened.
  3. Add the lentils and cook for 2-3 minutes then add the celery and cook for a further 3-5 minutes.
  4. Add the vegetable stock cube, water, chopped tomatoes, soy sauce, herbs and seasoning. Simmer for 15-20 minutes until the vegetables are softened and lentils are cooked.
  5. For the mash, cut the cauliflower into florets, then boil in a separate saucepan for 5-8 minutes or until tender. Drain and set aside.
  6. Add the coconut cream and 2 tbsp of olive oil to the cauliflower then season with salt and pepper. Mash using a potato masher or hand-held blender.
  7. Preheat the oven to 200°C/180°C fan (390°F/350°F fan).
  8. Separate the lentil mix into two ovenproof dishes and spread the cauliflower mash over the top.
  9. Sprinkle with the nutritional yeast and ground almonds then bake for 10-15 minutes until the topping has browned.
  10. In the meantime, trim and steam the green beans for 6-8 minutes.
  11. Remove the lentil shepherd’s pie from the oven and serve with the green beans.

Nutritional values per serving

Calories 581 kcal|Carbohydrates 41g|Total Fat 34g|Protein 27g|

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