Ultimate Guide on Low-Carb Diet Weight Loss for Two Weeks
What is a Low-Carb diet?
A low carb diet is one that keeps a check on the amount of carbohydrates we consume every day. Sounds too technical? Well then, let’s make it simple! It is restricting foods like rice, bread, potatoes and pasta. Instead of eating crabs, you eat foods that are rich in proteins and good fats. The best low carb diet plan for beginners is always accompanied with an advice of ‘Eat only when you are hungry’. While this can sound very simple, a low carb meal plan to lose weight fast was always found difficult to follow. Sometimes we tend to quit after trying so many low carb weight loss recipes which has produced no significant results in weight loss. This probes the answer for other questions like ‘where is the mistake in my low carb diet meal plan,’ ‘what makes a low-carb life lifestyle so difficult to follow’, ‘am I following the best low carb diet plan’, to ‘is the low carb diet meal plan that I follow really working, ‘can i really be successful in having a no carbs diet plan for 2 weeks?’
While it is true that low carb weight loss meal plans do produce significant results in weight loss, the time taken for this might vary from one person to another. It is also important to follow the low carb diet meal plan with consistency. The results may also differ depending on your medical history. So we recommend you consult a physician before you start with any weight loss meal plans. But if you are a healthy adult and want to lose weight using the low carb diet meal plan, then you can go ahead and try these delicious low carb meal plans to lose weight fast.Here we provide you with the ultimate guide on low carb diet weight loss in 2 weeks. And here’s the happy news!! These low carb weight loss recipes can be simply made at home using ingredients that are easily available. We have provided 7 different recipes for breakfast, lunch and dinner and it is the best low carb diet plan for beginners. You can repeat the menu the following week and see the changes for yourself in just two weeks of low carb diet meal plan. Here you go!! The delicious low carb meal plan to lose weight fast.
The Ultimate Recipes for Low Carb Diet Weight Loss in 2 Weeks
1. Low-Carb Pasta Noodles
1. Cabbage – 1 small size
2. Butter – 2 small cubes
3. Mayonnaise – ¼ cup
4. Greek Yoghurt – ¼ cup
5. Garlic – 1 tablespoon (finely chopped)
6. Onion – 1 small cup (sliced)
7. Oregano – 1 tablespoon
8. Red Chilli – 1 tablespoon
9. Black Pepper – 1 teaspoon
10. Lemon Juice – 1 teaspoon
11. Salt – as per need.
Why miss pasta or noodles when on a low carb diet meal plan? Here is the best substitute to satisfy those cravings. First shred the cabbage leaves. Remove the loose outer leaves and slice the cabbage into thin strips. 100 grams of cabbage has only 3.2 grams of carbs making it the best low carb diet meal. Loosen the strips and wash them thoroughly.
Heat the pan and add two small butter cubes. Add 1 tablespoon of finely chopped garlic and stir fry. Then add sliced onion and sauté it for a minute till the raw smell goes away. Add the cabbage strips and toss it for a minute. Do not overcook the ingredients and turn off the flame as soon as the cabbage starts changing colour.
Let’s prepare the sauce!! Take a big bowl and add ¼ cup mayonnaise, ¼ cup Greek yogurt, 1 tablespoon oregano, 1 tablespoon of red chilli powder, 1 teaspoon of black pepper, 1 teaspoon of lemon juice and salt as per your taste. Give it a good mix and make it as smooth paste.
Now add the cabbage leaves to the sauce we prepared. Mix it well with the sauce and our delicious low carb pasta noodles are now ready to eat in under 5 minutes!!
2. Low carb Sandwich
1. Butter – 2 tablespoon
2. Eggs – 2 or 3
3. Onion (finely chopped) – 2 tablespoon
4. Carrot (grated) – 2 tablespoon (optional)
5. Cabbage (chopped) – 3 tablespoon
6. Capsicum (finely chopped) – 1 tablespoon
7. Pepper powder – 1 teaspoon
8. Cheese – 2 slices
9. Salt – as required
Heat 1 tablespoon of butter and add finely chopped onion to it. Then add the grated carrot, capsicum and cabbage to it and sauté well. Add the pepper powder and mix well. Add salt to taste and mix well.
Take two or three eggs in a bowl and add the sauteed veggies to it. Mix well and beat nicely. Heat a pan and add some butter to it. Pour the beaten egg along with veggies and allow it to cook. Once it is cooked flip to the other side and allow it to cook for some time. Then place the two cheese slices inside the omelette and fold it. Toast well on both sides. Now your low carbohydrate sandwich is ready!! Enjoy it while hot. This is a very healthy diet and also helps you satiated for long.
3. High Protein Dosa for Weight Loss:
1. Roughly Chopped Tomato – 1
2. Onion Shallots (small) – 7 to 8
3. Roughly Chopped Medium Sized Carrot – 1
4. Besan Flour – ½ cup
5. Green Chillies – 2 or 3
6. Kashmiri Chilli Powder – ½ teaspoon
7. Ajwain – ½ teaspoon
8. Cumin Seeds – ½ teaspoon
9. Turmeric – ½ teaspoon
10. Pink / Black Salt – as required
Grind the roughly chopped carrot, small onion shallots, and tomatoes in a mixer grinder to a coarse paste. If you want you can add green chillies and grind it along with the other ingredients or you can also add them to the besan batter.
Take a large bowl and add half a cup of besan flour (chickpea flour) and transfer the coarsely ground paste into it. You can add half a tablespoon of Kashmir chilli powder and half a tablespoon of turmeric powder and one third teaspoon of ajwain (when you are adding ajwain, just make sure to crush the ajwain a little in between the palms so that the flavours are released. To this also add half tablespoon of freshly ground black pepper powder and half teaspoon of cumin seeds.
For those of you, who have problems digesting besan flour; try not to skip ajwain and jeera in the batter as it can help in balancing your digestive issues. Add the finely chopped green chillies and coriander leaves to it. Mix everything to batter consistency by adding water little by little. Do not pour a lot of water. For half a cup of besan flour, ¾ cup of water would be more than sufficient. Do not forget to add salt.
Heat the dosa pan and spread the batter as thin as possible. Sprinkle coconut oil or butter and cook the batter for some time. Cover the pan with a lid for some time. Then carefully flip the dosa over to the other side and cook for some time. This can be a great substitute for idly/ dosa batter and helps a lot in the weight loss journey.
4. Mixed Sprouts Fruits and Veggie Salad Recipe
1. Boiled Mixed Sprouts – 1cup
2. Apple Cubes – ½ cup
3. Orange Cubes – ½ cup
4. Black Grapes – ½ cup
5. Grated Carrot – ½ cup
6. Shredded Lettuce – ½ cup
7. Salt – as per your taste
8. Curd – ½ cup
9. Mint Leaves – 2 tablespoon
Take a deep bowl. Add all the veggies and sprouts together and mix it well. Add salt, curd and the seasoning. Mix well and serve immediately. This low carb breakfast has only 13 grams of carbohydrates. Enjoy this healthy breakfast and start your day.
5. Overnight Oats
1. Rolled Oats – 1 small cup
2. Probiotic Curd / Probiotic Milk / Yogurt / Unsweetened Almond Milk– 1 cup
3. Chia seeds – 1 tablespoon
4. Flax seeds – 1 tablespoon
5. Walnuts / Almonds –1 teaspoon
6. Pumpkin seeds – 1 tablespoon dragon
7. Low Fat Peanut Butter (optional) – 1 tablespoon
8. Fruits of your choice – 1 small cup
Step 1 (and the final step):
Here comes the easiest to make, yet the most delicious breakfast! And here’s the good news. It involves no cooking!!! Isn’t that great? All you need is to mix the above ingredients in a jar and leave it overnight. Next day your healthy low carb diet breakfast is ready. Simple. Here’s the bonus nugget. This can keep you satiated for a long time!! Overnight oats are the quickest way of making oatmeal. Instead of cooking the oats you just mix the oats with other ingredients and allow it to rest in the refrigerator overnight.
In the morning, you will find a pudding like porridge that is perfect for easy grab and go. So why wait? Grab your glass jar and layer the ingredients one by one. You can add any fruits and nuts of your choice. Instead of milk or curd you can also use unsweetened almond milk for soaking the ingredients if you are allergic to dairy products. You can also add dates to it and make it healthier. While it is not compulsory to add chia seeds or pumpkin seeds, it is highly recommended to include them in the meal as they are rich in fibre, helps you stay satiated for long and also gives a good texture to this divinely low carb diet meal. Always use rolled oats which are also known as traditional oats or old fashioned oats, as it gets softened and good to eat just by soaking overnight. Here’s how it will look.
6. Moong Dal Sprouts Bhel
1. Moong Dal Sprouts – 1 cup
2. Grated Carrot – ½ cup
3. Finely Chopped Tomato – ½ cup
4. Finely Chopped Onion – ½ cup
5. Finely Chopped Cucumber – ½ cup
6. Red Chilli powder – 1 teaspoon
7. Green Chilli – ½ teaspoon
8. Chaat Masala – ½ teaspoon
9. Pink Salt – ½ teaspoon
10. Lemon Juice – 1 teaspoon
11. Cumin Powder – ½ teaspoon
12. Black Pepper Powder – 1 teaspoon
13. Papdi (optional)
14. Sweet Chutney – 1 tablespoon
15. Chopped Coriander Leaves – Desired quantity.
Here’s another no cooking healthy breakfast, rich in protein and low in carbs. This protein rich breakfast will keep you satiated for a long time and also helps boost the immune system of the body. This healthy breakfast is so easy to make.
Take the moong dal sprouts in a large bowl. To this add the other ingredients like onion, tomato, cucumber, carrot, papdi, chaat masala, chopped coriander, green chillies, lemon juice, black pepper, cumin powder and sweet chutney. Mix all the ingredients together well in the bowl. Now your healthy low carb meal is ready to eat!!
7. Kachumber Salad
1. Cabbage – 1 cup
2. Carrot – 1 medium size
3. Onion – 1 medium size
4. Tomato – 1 medium size
5. Cucumber – 1 medium size
6. Radish (White or Red) – 1 small size
7. Spring Onion – 1 small cup
8. Coriander – finely chopped
9. Olive Oil – 1 tablespoon
10. Lemon Juice – 1 teaspoon
11. Chaat Masala – 1/2 teaspoon
12. Pink /Black Salt – as per your taste
13. Oregano – 1 teaspoon
14. Black Pepper Powder – 1/2 teaspoon
Cut all the veggies into small strips. Add all the veggies mentioned in the ingredients to a large bowl. Then add the chaat masala, lemon juice, black /pink salt, olive oil, oregano and black pepper powder to the veggies. Mix everything together. The spices add a great taste to the veggies.
Now the kachumber salad is ready to eat. You can never resist the taste of this healthy salad. The vegetables added to this salad help a lot in your weight loss journey. Cabbage has dietary fibre, carrot is rich in vitamin A, onion has vitamin C, and tomato has antioxidants that take care of your skin. Cucumber has 95% water which keeps you hydrated for long. Radish helps a lot in the weight loss journey and spring onion controls blood sugar level.
So go ahead and enjoy your no cooking breakfast recipes. What else can make a morning more relaxed!!
1. Low carb chapati
1. Almond Flour / Millet flour– 1 cup
2. Flax Seeds – ½ cup
3. Coconut oil / Olive oil – as per need
4. Salt – as per need
Let’s make delicious low carb chapatis for lunch!! This low carb chapati can be prepared easily using three simple ingredients.
Firstly sauté ½ cup flax seeds in a pan. Roasting reduces the bitterness of the flax seeds. After a couple of minutes you can see flax seeds popping up, which means they are properly roasted. Now keep the flax seeds aside and let them cool for some time. Then powder the roasted flax seeds finely using a mixer grinder.
Now it’s time to prepare dough for the low carb chapati. Take a big bowl and add the freshly ground flax meal. Add ½ cup almond flour to this and ½ table spoon salt. Mix the ingredients evenly. (You can prepare almond flour at home too. (Almond flour is ten times better than millet flour and they are easily available in online stores). Gradually add lukewarm water to the ingredients and mix well. Knead the dough well using clean hands and until it reaches a consistent texture. Leave it to rest for around 10 minutes so that it becomes soft. Roll out small balls of dough.
Let’s roll the balls!! Place a parchment paper on a flat surface and keep the dough ball on it. Now flatten the dough ball by gently pressing it with your hands. Then place one more parchment paper on top and make it to a flat round shape using a roller. Placing the parchment paper on top can help in preventing the dough from sticking to the roller and also makes the process easy.
Place the flattened dough gently on a hot pan and allow it to cook in medium flame. Flip the low carb chapati so that the other side also gets cooked for around two minutes. Flax seeds and almond flour are already oily and hence this will not stick to your pan. Enjoy the delicious low carb chapati with yogurt.
This easy to make chapathi has just 1g of net carbs per serving. So what’s stopping you from adding it to your weight loss diet meal plan?
2. Low Carb Cabbage Rolls
1. Cabbage – 1(big size)
2. Paneer – 1 cup
3. Olive oil – as per need
4. Bell peppers – 1 big size (Green / yellow/ red)
5. Mustard seeds – 1 teaspoon
6. Cumin seeds – 1 teaspoon
7. Onion – 1 small cup
8. Ginger – 1 tablespoon (grated)
9. Green Chillies – 3 or 4 (finely chopped)
10. Tomato (chopped / puree) – 1 cup (optional)
11. Mushroom – 1 cup (optional)
12. Turmeric powder – 1 pinch
13. Salt – as per need
Step 1 – Blanching
The first step is to blanch the cabbage leaves. To do this just remove the inner tough core of the cabbage and separate the cabbage leaves one by one.
After peeling the cabbage leaves, bring a bowl of water to boil and submerge the cabbage leaves inside it. Cover the container with a lid and allow the cabbage leaves to steam for five minutes. This process will soften the cabbage leaves. Alternatively you can also microwave the cabbage leaves which can be a much easier and quicker way to soften them.
Drain the boiled, softened leaves to a large dry container or a paper towel and allow it to cool for some time.
Step 2 – Preparing Stuffing
Now it’s time to prepare the stuffing for our low carb diet cabbage rolls.
For this heat few drops of olive oil in a non stick pan. Add half a teaspoon of mustard seeds and cumin seeds to the heated oil. After the seeds begin to change colour, add a cup of finely chopped onion and sauté well. Cook till the onion changes to golden colour.
Now add finely chopped green chillies and grated ginger (you can also substitute green chillies with ground pepper). Give it a fry and then add the chopped bell peppers (you can use red, yellow or green bell peppers for the stuffing but remember the green bell peppers contain less carbs than the coloured ones). Sauté the bell peppers for one minute. Adding the bell peppers to the stuffing brings in more colour and flavour. (Low carb diet plans are not as boring as others might think).
Now it’s time to spice it up! Add half a teaspoon of turmeric powder, one teaspoon of coriander powder and salt to taste. It is best to use pink or black salt. Mix well and cook the spices for around 30 seconds.
Add the finely chopped tomatoes. This step is purely optional considering your taste. Then add one cup of crumbled paneer or the Indian cheese. Always prefer to use fresh homemade paneer as they have no added preservatives and tastes the best. If you do not have the time to make paneer at home, then you can choose to buy it from the store.
Now properly mix these ingredients together. Let it cook for two minutes. Finally add half a cup of cheese and mix well. Adding cheese will help in binding all the stuffing together. Also remember that cheese is good fat which can help in your weight loss journey.
Step 3 – Filling
Place the cabbage leaves on a flat surface. Take two tablespoon of stuffing or your desired quantity and place it inside the cabbage leaf. Fold the sides of the cabbage leaf and roll continuously so that the stuffing is neatly packed inside the cabbage leaf. Repeat the process with the remaining cabbage leaf and stuffing.
Step 4 – Pan Frying
The final step is to pan fry the cabbage rolls. For this take a pan and grease it with olive oil. Now gently place the cabbage roll one by one to the pan. Apply (not pour) olive oil on top of the cabbage rolls and let it cook. Keep checking in between and flip the cabbage rolls using a tong once the colour changes to golden brown. Let it cook from the other side as well.
Here we go!! The low carb cabbage rolls are now ready to be served and enjoyed with your family. Though this might sound a little labour intensive, these low carb cabbage rolls are really worth it!!
3. Apple and Lettuce Salad with Melon Dressing
1. Apple Cubes – ½ cup
2. Iceberg Lettuce – ½ cup (torn into small pieces)
3. Shredded Cabbage – ½ cup
4. Grated Carrot – ¼ cup
5. Capsicum Cubes – ¼ cup
6. Bean Sprouts – ½ cup
7. Green Grapes – ¼ cup
8. Lemon Juice – 1 tablespoon
9. Salt – as per taste
10. Musk Melon Puree – ½ cup
11. Roasted and Crushed Cumin seeds – ½ tablespoon
12. Freshly ground Black Pepper – ½ tablespoon
13. Chopped Coriander Leaves – ¼ cup
Step 1: Blending
Blend ½ cup of muskmelon puree along with ½ tablespoon of roasted and crushed cumin seeds and ¼ cup of chopped coriander leaves, salt and black pepper powder. This blend will be used as dressing for the salad.
Add all the ingredients into a deep bowl and mix well. Then enjoy the delicious no cooking low carb for a healthy lunch.
4. Jowar Roti
1. Jowar (white millet) flour – 1 cup
2. Salt – desired quantity
3. Water – ¾ cup
4. Ghee / Butter – for smearing on roti.
Jowar also known as sorghum is one of the top five cereals in the world rich in fibre, iron and magnesium. It is also gluten free. Making jowar roti is very simple to make with minimum ingredients.
Preparing the Dough:
To make the dough for the roti, heat ¾ cup of water in a deep pan and switch off the flame. To this add the jowar flour with salt and mix well. Keep it aside and allow it to cool for some time. Then transfer the dough into a deep bowl and knead into soft dough by adding one or two tablespoon of water if desired.
Take a small portion of this jowar dough and flatten it slightly. Place this on a dry flour dusted rolling board and roll with your hands into a circle. Then heat a pan on medium flame and when it is hot place the jowar roti gently over it. Cook till small bristles appear on the surface. Then turn over the jowar roti and cook for a few more seconds. Keep cooking till you find brown spots appearing on both the sides of the roti. Now the healthy jowar roti is read! Remember Jowar roti tastes best when it is hot. And don’t forget to smear these low carb weight loss rotis with ghee before you eat.
5. Plain Ragi Roti
1. Ragi Flour – ¾ cup
2. Ghee – 1 tablespoon
3. Salt – ½ tablespoon
4. Water – ½ cup
Take the ragi flour and add little salt to it. Mix well. Sprinkle water and knead it into soft dough. You can also add hot water to make the dough soft. Make them into equal size balls and roll them into thin circles using a chapati roller. You can use ragi flour for dusting the flour while rolling into thin circles.
Heat a non stick tawa on medium flame and when it is hot gently place the roti over it. Keep cooking until small blisters appear on the surface. Then turn over the roti and cook evenly on the other side too. Cook the roti in an open flame until it puffs up and brown spots are seen on both the sides. Repeat the process for the rest of the rotis. Enjoy the roti with yoghurt or curd.
6. Egg Bhurji Paratha
(For the Bhurji)
1. Eggs – 3
2. Olive oil – 1 tablespoon
3. Finely Chopped Green Chillies – 1 tablespoon
4. Finely Chopped Onions – ¼ cup
5. Finely Chopped Capsicum – ¼ cup
6. Finely Chopped Tomatoes – ¼ cup
7. Chilli Powder – ¼ tablespoon
8. Salt – desired quantity
9. Finely Chopped Coriander Leaves – 2 tablespoon
(For the Paratha)
1. Almond flour– 1 cup
2. Olive Oil / Ghee – 1 tablespoon
3. Salt – desired quantity.
Step 1: Preparing the Bhurji
Take a deep bowl and beat the eggs well using a beater and keep it aside. Take a broad non stick pan and heat a tablespoon of olive oil. Add green chillies and sauté them in medium flame for a few seconds. Then add onions and sauté them till they are golden brown in colour. Add capsicum and sauté for a minute or two in medium flame. Finally add the tomatoes and mix well and cook on medium flame for 2 minutes. Keep stirring occasionally. To this add the chilli powder, beaten egg mixture and salt and mix well and cook on medium flame for two minutes while stirring continuously. Add the chopped coriander leaves and mix well and cook in medium flame for one minute. Keep aside to cool completely.
Step 2: Preparing the Dough
Add all the ingredients mentioned for making the paratha dough and knead into smooth, soft dough by adding enough water. Keep it aside for 30minutes.
Divide the dough and bhurji into equal sized balls. Roll out a portion of the dough into a thin circle using a chapati roller and place a portion of the egg bhurji in the centre of the circle. Bring all the sides of the circle together and seal the egg bhurji inside the almond dough. Then roll this ball into a thin circle again by dusting with enough almonflour on the roller board. Repeat the process for the rest of the dough.
Heat a pan and place the paratha on the pan and cook with a tablespoon of oil. When blisters appear on the surface turn it to the other side and cook evenly. Keep cooking till both the sides are golden brown in colour. Repeat the process for the rest of the parathas. Now enjoy the parathas hot with green chutney or pickle or ketchup.
This delicious paratha is rich in protein content constituting 6.9 grams of protein in a paratha. Proteins are excellent for your skin and eyes and also keeps you satiated for long.
7. Onion Paratha
1. Finely Chopped Onions – ¾ cup
2. Almond flour / Jowar flour / Ragi flour– 1 cup
3. Olive oil / Ghee – 3 tablespoon
4. Salt – desired quantity
5. Chopped Green Chillies – 1 tablespoon
6. Garam Masala – ¾ spoon
7. Turmeric Powder – ¼ spoon
8. Ajwain – ½ tablespoon
Step 1 – Making the Dough
Take a deep bowl and combine the Almond flour / Jowar flour / Ragi flour with ajwain and salt and knead it into a soft dough using water. Keep it aside for 30 minutes.
Step 2 – Making the Stuffing
Combine the onions, green chillies, garam masala, chilli powder, turmeric powder, coriander leaves and salt and mix them well. Divide the stuffing into equal sized portions for the stuffing.
Step 3 – Rolling the Rotis
Roll out the dough into equal portions and place the stuffing inside the dough and seal it tightly. Now roll out the dough with the stuffing into thin rotis by dusting with enough Almond / jowar/ ragi flour based on the flour you use.
Step 4 – Making the Rotis
Heat a non stick tawa and gently place the roti into the pan. Cook well using half tablespoon of oil until brown spots appear on both the sides. Repeat the process for the rest of the rotis and enjoy it hot. You can have this onion rotis with a cup of curd or yoghurt.
Since low carb diets with high protein can keep you satiated for a long time, it is advised to have dinner only if you feel hungry. Also keep in mind that going to bed early (and not staying awake with a smartphone) can help a lot in cutting carb cravings. But for some reasons if you have to stay awake, then enjoy these low carb dinner recipes.
1. Beetroot, Cucumber and Tomato Raita
1. Boiled, Peeled and Chopped Beetroot – ¼ cup
2. Chopped Tomato – ½ cup
3. Chopped Cucumber – ½ cup
4. Fresh Whisked Curd – 1½ cup
5. Finely Chopped Green Chilli – 2 tablespoon
6. Cumin seeds – 1 tablespoon
7. Roughly Ground Peanuts – 3 tablespoon
8. Grated Coconut – ¼ cup
9. Salt – as per your taste
10. Olive Oil / Coconut oil – 1 tablespoon
11. Asafoetida (hing) – 1 pinch
12. Finely Chopped Coriander leaves – ¼ cup
Take a deep bowl. Add the veggies (beetroot, cucumber, tomatoes) to it along with curd, salt, and green chillies. Add a pinch of salt. Mix it well and keep aside.
Heat the olive oil / coconut oil in a small pan and splutter the cumin seeds. Add asafoetida to it and sauté on a medium flame for a few seconds. Pour this tempering over the raita and mix well.
Add the roasted ground peanuts, coconut and coriander leaves and mix well. Refrigerate this for at least an hour and serve chilled.
2. Broccoli Broth
1. Broccoli florets – 1 cup
2. Olive oil – 1 tablespoon
3. Thinly Sliced Onions – ½ cup
4. Finely Chopped Garlic – 1 tablespoon
5. Thinly Sliced Carrots – ½ cup
6. Finely Chopped Celery – 2 tablespoon
7. Pepper Powder – 1 teaspoon
8. Salt – as per your taste
9. Hot Water- 2 ½ cup
Take a pan and heat one tablespoon of olive oil. Add the finely sliced onions, garlic, celery and carrot and sauté on a medium flame for about 2 to 3 minutes. Stir occasionally. Now add 2 ½ cups of hot water and cook on medium flame for 2 to 3 minutes while stirring occasionally. Then add pepper powder and salt and mix well. Enjoy the broth hot. This healthy broth has just 3.4 grams of carbohydrates and most of the minerals and vitamins needed in our everyday diet.
3. Mint Watermelon Salad
1. Watermelon Cubes – 3 cups
2. Mint leaves – ¼ cup
3. Sliced Black Olives – 2 tablespoon
4. Lemon juice – 2 tablespoon
5. Honey – 1 tablespoon
6. Olive Oil – 1 tablespoon
7. Salt – as per taste
Squeeze fresh lime in a small bowl. Add one tablespoon of honey to it. Add a tablespoon of olive oil. Then add salt as per your taste. To this add black pepper powder for flavour. Mix all the ingredients well. Take a fresh bunch of mint leaves and add it to the salad. Add cut olives and then add the watermelon cubes. Refrigerate for at least an hour and serve chilled. Watermelon is the best weight watch diet for beginners and also rich in vitamin C.
4. Creamy green salad recipe
1. Cucumber Cubes – 1 cup
2. Capsicum Cubes – ½ cup
3. Green Grapes – 1 cup
4. Low fat Curd – ½ cup fresh
5. Honey – 1 tablespoon
6. Black Pepper Powder – as per your taste
7. Mustard Powder – 1 tablespoon
8. Salt – as per your taste
Take a big bowl and all the ingredients to it. Pour the dressing over it and toss well. Refrigerate for at least an hour. Serve chilled.
5. Carrot Soup
1. Chopped Carrots – 2 cups
2. Chopped Onions – ½ cup
3. Moong Dal (split yellow gram) – washed and drained – 1 tablespoon
4. Low Fat Milk – ¾ cup
5. Salt – as per your taste
Add the carrots, onion, moong dal and ¼ cup of water in a pressure cooker and mix well. Then pressure cook for 2 whistles. Allow it cool for some time. Transfer the contents to a blender and blend well into a smooth puree.
Take a deep non stick pan and add the low fat milk to it along with ½ cup of water and salt. You can also add pepper powder if you desire and cook everything on a medium flame for about 2 to 3 minutes. Keep stirring the broth occasionally.
The low carb soup is ready to be served hot now!
This zero oil carrot soup is an excellent low carb dinner containing only 14 grams of carbs and 3.1 grams of protein. Carrots have a large amount of Vitamin A rich in antioxidants that cleanse our body of free radicals. Include this low carb soup in your low carb diet meal plan and see the difference.
6. Vegetable Barley Soup
1. Barley (soaked for 2 hours) – 2 tablespoon
2. Olive Oil – 1 tablespoon
3. Finely Chopped Garlic – 1 tablespoon
4. Chopped Spring Onion Whites – ¼ cup
5. Finely Chopped Carrots – ¼ cup
6. Masoor Dal (washed and drained) – 2 tablespoon
7. Finely Chopped Tomatoes – ¼ cup
8. Finely Chopped Spring Onion Greens – ¼ cup
9. Finely Chopped Coriander Leaves – 2 tablespoon
10. Freshly Ground Black Pepper – desired amount
11. Salt – as per your need.
Heat the olive oil in a pressure cooker and add garlic and spring onion whites and sauté on medium flame for a few seconds. Then add the carrots, masoor dal, barley, and 4 ½ cups of water and mix well. Add ½ tablespoon of salt. Mix well and pressure cook for 3 to 4 whistles. Allow it to cool.
Now heat a deep non stick pan and transfer the barley masoor mixture to it. Add the tomatoes, spring onion greens and coriander leaves. Add a little salt and pepper and mix well. Bring it to boil. Keep cooking in medium flame for 2 to 3 minutes by stirring occasionally. The vegetable barley soup is now ready to be served hot!
This healthy soup contains 9.6 grams of carbohydrates and 2.5 grams of protein. The vegetables added to the soup are a source of fibre and antioxidants and should definitely be a part of a low carb weight loss diet meal plan.
7. Pumpkin Soup
1. Pumpkin – 2 cups
2. Low Fat Butter – 1 tablespoon
3. Finely Chopped Onions – ¼ cup
4. Dried Oregano – 1 tablespoon
5. Salt – as per your taste
6. Water – 3 cups
Heat a deep non stick pan and add a tablespoon of low fat butter to it. Then add the onions and sauté in medium flame for a minute. Do not fry the onions. Add the pumpkin to this and add cook on medium flame for 2 to 3 minutes. Keep stirring occasionally. Add 3 cups of water, salt and pepper and mix well. Now cover the pan with a lid and cook on medium flame for 10 minutes by stirring occasionally. Now switch off the stove and allow it to cool completely.
Transfer the contents of the pan into a blender and blend it well till it is smooth. Now transfer the blend into the same non stick pan and add oregano and mix well. Cook the pumpkin soup on medium flame for a minute or till it comes to boil. Remember to keep stirring occasionally. The hot pumpkin soup is now ready to be served hot!
Do not keep boiling the soup and switch off the flame when the soup boils once. Reheating the soup or boiling it for a long time might lead to curdling of the soup. The good news about pumpkin soup is that they have only 5.1 grams of carbohydrates and is considered the best low carb weight loss diet meal. A cup of pumpkin can provide you the necessary vitamin A required for a day and takes good care of your skin and eyes.
Now you have a week’s recipe of breakfast, lunch and dinner of a low carb weight loss diet meal plan. Repeat the menu for the second week too and you can see for yourself the effect low carb diet can have on weight loss. While on a low carb diet, always remember the key ingredient for weight loss diet is water. It is very important to keep yourself hydrated always. If you are this person who cannot drink water unless you feel thirsty, then here’s a tip. Add flavour to your water by adding tulsi or mint or coriander leaves to your water. You can also cut slices of lemon or orange with the skin and seep into your water bottle throughout the day. This gives a nice flavour to the water and also urges you to drink more water. There is also another easy way of making water intake interesting.
Add chia seeds to it and allow it to be soaked for some time. Maximum 10 minutes will be fine. Then drink the water whenever you feel thirsty. Chia seeds are rich in fibre and drinking this water keeps you hydrated while also providing you fibre. Double dhamaka!!
Here’s another important tip. While we have provided you with 7 different menus of breakfast, lunch and dinner, it is important to keep a check of your psychological hunger in mid morning and evening. Usually high protein intake and low carb for breakfast keeps you satiated for a long time, sure enough till lunch. Still the psychological hunger might set in making you grab a snack. At such times it is advised to have green tea or black coffee without white sugar. Avoiding white sugar can help your weight loss journey and also takes good care of your skin.
So enjoy the low carb diet meal plan for two weeks and feel happy and confident about your weight loss journey when you stand on the weighing scale next time!