A menu low in carbohydrates and high in proteins
Trying to live in a low carb world? Try this sample menu to get the balanced nutrition you need and at the same time meet your goals.
By Kathleen Zelman, MPH, RD, LD
Weight loss clinic WebMD – Column of experts
The needs of each person are different, so the National Academy of Sciences recommends a range of 10% to 35% of calories from protein. If you are eating a high protein diet, try daily menus like this to get the best nutrition from your low carb lifestyle.
Nutrient example of the menu (depending on the portion size)
Yogurt fruit crunch with:
Low-fat yogurt (8 ounces or 1 cup)
Fresh sliced fruit: banana, strawberries, blueberries (1/2 cup)
Low-fat cereal (3/4 cup)
Orange juice fortified with calcium (6 oz.)
Vegetable Soup (1 cup)
Spinach Salad With:
Fresh spinach (1 cup)
A hard-boiled egg
Sliced broiler chicken breast (3 oz.)
Grated carrots (1/2 cup)
Sliced mushrooms (1/2 cup)
Dried cranberries (2 tablespoons)
Crumbled feta cheese (1 tablespoon)
Chopped almonds (1 tablespoon)
Low calorie dressing (2 tablespoons)
Integral biscuits (4 to 6)
Sparkling water with lemon
Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup with 2 tablespoons of dressing)
A roll of whole grain
Iced tea (without sugar)
A cup of skim milk and 1/2 cup of berries mixed with ice to make a smoothie.
Roasted Pecan Salmon
4 salmon fillets (4-6 oz each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon of honey
2 tablespoons seasoned bread crumbs
2 tablespoons chopped walnuts
1 teaspoon of parsley
Wedges of fresh lemon
Sprinkle salmon with salt and pepper. Place the skin down on a baking sheet. Combine the mustard and honey, brush over the salmon. Mix the bread crumbs, walnuts and parsley and sprinkle over the salmon. Bake at 400 degrees 10-15 minutes or until flaky. Serve with fresh lemon wedges.
Nutrition facts per serving: 265 calories, 29 grams of protein, 9 grams of carbohydrates, 12 grams of fat, 1.6 g of saturated fat, 4.7 g of monounsaturated fat, 4.3 g of polyunsaturated fat, 78 mg of cholesterol, 0.4 grams of fiber, 282 grams of sodium and 42% of calories from fat.
Published on March 31, 2004.
© 1996-2005 WebMD Inc. All rights reserved.
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