Low-Carb Meal Plan with Meal Prep Ideas for Conscious Eaters

Planning to limit your carbohydrate intake in your everyday meals? Here’s a quick and simple meal plan to help you with it. These meals are nutrient-dense and rich in fiber and protein that helps you stay energetic for hours even on a tiresome day. Try out these flavorful and carefully curated meal plans to keep your body satiated and healthy.

Breakfast: Roasted Chickpea Wrap

Roasted Chickpea Wrap

Nutritional Value: Calories: 210 Carbs: 35g Protein:13g  Fat:11g Fiber:12g

Ingredients:

Naan:

1 cup plain flour

1 tbsp baking powder

3 tbsp thick yogurt

½ tsp salt

Recipe:

Mix the ingredients together and make it into a soft dough. Let it rest for 3 hours or overnight. Roll into balls and flatten the dough to make naan. Fry on a pan on one side and flip the naan and roast it on direct flame for a smoky flavor.

Mayo Dressing:

1 tbsp mayonnaise

1 tsp lemon juice

Salt and pepper to taste

Recipe: Combine the ingredients in a small bowl to make a quick dressing.

Accompaniments:

½ cup onion, tomato and cucumber chopped

3 tbsp Roasted Chickpeas (Recipe below)

Assembly:

Stuff the roasted chickpeas into the naan, top it with chopped veggies of your choice such as onion, tomato and cucumber. Drizzle the mayo dressing and enjoy.

Meal Prep Idea:

You can make the naan, mayo dressing and roasted chickpeas the previous night and store them in a box separately and just assemble them before eating. 

Mid Morning Snack: Puffed Rice Chat

Puffed Rice Chat

Nutritional Value: Calories: 92 Carbs:11g Protein:3g Fat:4g Fiber:1.3g

Ingredients:

1 cup puffed rice

3 tbsp roasted peanuts

½ cup onion, tomato, and cucumber chopped

½ tsp salt, chili powder, and chat masala

1 tbsp lemon juice

2 tbsp chopped raw mango pieces

Assembly:

Mix everything in a large bowl just before eating and enjoy your tasty snack.

Meal Prep Idea:

Place the puffed rice in a separate container and mix the rest of the ingredients in a small box. Add the puffed rice with the other ingredients just before eating to keep the crunchiness.

Lunch:

Grilled Chicken Caesar Salad

Grilled Chicken Caesar Salad

Nutritional Value: Calories: 360 Carbs:14g Protein:31g Fat:17g Fiber:3g

Grilled Chicken:

Ingredients:

2 boneless chicken strips

1 tsp lemon juice

Salt, chili flakes, and pepper to taste

1 tsp oil

A few sprigs of parsley

1 tbsp of garlic and herb butter

Recipe: 

Marinate the chicken with the ingredients for 15 minutes and grill them in a pan. It takes 3 minutes on each side. Rest the grilled chicken and chop them into slices.

Dressing:

1 tbsp mayonnaise

2 tbsp greek yogurt

A pinch of freshly crushed pepper and salt 

A dash of lime juice

Recipe: Mix everything together in a small container.

Salad:

A cup of chopped Romaine lettuce

½ cup onion and tomato slices

A few pieces of toasted bread or croutons

2 tbsp of parmesan cheese or any cheese of your choice

Assembly:

Lay chopped lettuce, onion, and tomato strips on a plate. Top it with grilled chicken pieces and croutons. Drizzle the dressing and enjoy this yummy salad on a hot summer day.

Meal Prep Idea:

Put the salad, grilled chicken, and dressing in separate containers and assemble before eating. 

Evening Snack: Roasted Spicy Chickpeas

Roasted Chickpeas

Nutritional Value: Calories: 70 Carbs:11g Protein:2.4g Fat:1.3g Fiber:1.8g

Ingredients:

1 cup boiled chickpeas

1 tsp salt, chili powder, chat masala, and mixed herbs

1 tsp sesame seeds

1 tbsp oil

Recipe: 

Preheat the oven to 220 degrees Celsius for 10 minutes. Add in the spices to boiled chickpeas and mix well. Place the chickpeas on the baking tray and bake them for 30-40 minutes. 

Meal Prep Idea: 

You can roast the chickpeas first in the oven and add in the spices later too. You can add other flavors to suit your mood.

Dinner: Sweet Potato Chickpea Coconut Milk Soup

Sweet Potato Chickpea Soup

Nutritional Value: Calories: 230 Carbs:27g Protein:3.4g Fat:3.7g Fiber:6.8g

Ingredients:

½ sweet potato boiled and mashed

½ cup boiled chickpeas

1 onion and 2 tomatoes pureed

2 garlic cloves chopped

1 tbsp chili powder and salt

½ tsp pepper crushed

1 bay leaf

2 tbsp butter

1 cup coconut milk thick

Recipe: 

Heat butter in a saucepan. Add in bay leaf, crushed garlic, puree, spices, and gently mix for 10 minutes. Add in chickpeas and mashed sweet potatoes and cook for 10 minutes. Add in coconut milk and simmer for a minute. Top with coconut milk and roasted chickpeas (optional) before serving. 

Meal Prep: 

Cook the soup without adding coconut milk and store this in a separate container. You can add in coconut milk while reheating the soup.

Tips:

All these recipes stay good for 3 days when stored in separate containers. 

You can meal prep on a Sunday and enjoy these dishes on any day of the week. 

Soup, grilled chicken, and naan are freezer-friendly.

Roasted chickpeas stay good for a week when stored in an airtight container.

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