Low Carb Dinner Ideas

Diabetes is a disease that many people try to manage with lifestyle changes including diet and exercise. When it comes to talking about diet and diabetes, there is a big focus on carbohydrates, and for a good reason too! Carbohydrate is the nutrient with the greatest impact on blood sugar levels. People may become fearful of eating carbohydrates, and often times, go to drastic measures to eliminate them from their diet. However, carbohydrates are important for all of us to eat every day (even people with diabetes). Carbohydrates are the body’s preferred energy source. The brain requires some glucose (broken down carbohydrates) at all times.

Nutrient-dense carbohydrates should be consumed daily and at each meal as part of a balanced diet. There is research to support a modest carbohydrate restriction to help improve insulin resistance and blood sugar readings as well as assist with weight loss. The following article provides a week of dinner ideas that are all low in carbohydrates. To make these dinner meals more complete, choose one of the following nutrient dense food items listed for an additional 15-25 grams of carbohydrate (CHO).

• ½ cup brown rice (22 g CHO)
• 1 medium size sweet potato (21 g CHO)
• 1 medium size whole-wheat dinner roll (18 g CHO)
• ½ cup cooked quinoa (20 g CHO)
• ½ cup whole-wheat spaghetti (19 g CHO)

Low Carbohydrate Dinner Ideas

Monday

Grilled Portobello Mushrooms with Mozzarella Cheese

Ingredients:

• 2 portobello mushrooms
• 2 slices mozzarella cheese
• teaspoon olive oil

Directions:

• Clean mushrooms.
• Brush both sides of mushroom with olive oil.
• Grill mushrooms on hot grill for 10 minutes.
• Place mozzarella cheese on top.

Nutrition Facts:

• Calories: 240 calories
• Carbohydrates: 8 g CHO

Tuesday

Steak & Mashed Cauliflower (Mash Potatoes Substitute)

Ingredients:

• 4 oz grilled steak
• 1/4 head cauliflower cut into florets
• 1/4 teaspoon minced garlic
• 1 tablespoon grated parmesan cheese
• 1 teaspoon cream cheese
• pinch salt
• pinch pepper

Directions:

• Grill steak on high steak for about 7 minutes on each side.
• Cook cauliflower in boiling water for about 6 minutes.
• Drain & pat cooked cauliflower dry between several layers of paper.
• Puree hot cauliflower in food processor with garlic, cheeses, salt, and pepper until almost smooth.

Nutrition Facts:

• Calories: 300 calories
• Carbohydrates: 4 g CHO

Wednesday

Grilled Salmon & Asparagus

Ingredients:

• 4 oz grilled salmon
• 1/4 pound fresh asparagus spears trimmed
• 2 teaspoons olive oil, divided
• pinch salt
• pinch pepper

Directions:

• Coat salmon with olive oil.
• Sprinkle with salt and pepper.
• Grill salmon for approximately 6-10 minutes.
• Coat asparagus with olive oil.
• Sprinkle with salt and pepper.
• Grill for 2-3 minutes.

Nutrition Facts:

• Calories: 253 calories
• Carbohydrates: 4 g CHO

Thursday

Almond Crusted Chicken & Roasted Brussels Sprouts

Ingredients:

• 4 oz chicken breast
• 1/2 egg, beaten
• 2 tablespoons ground almonds
• pinch salt
• pinch pepper
• 1/2 cup Brussels sprouts, cut in half
• 2 teaspoons olive oil
• pinch salt
• pinch pepper

Directions:

• Season chicken with salt and pepper.
• Dip chicken into egg.
• Dip chicken into ground almonds until well coated.
• Bake at 350 degrees for approximately 20 minutes.

Nutrition Facts:

• Calories: 376 calories
• Carbohydrates: 5 g CHO

Friday

Greek SaladIngredients:

• 1 cup iceberg lettuce
• 1/2 large tomato, chopped
• 1/2 small cucumber, sliced
• 1/4 cup crumbled feta cheese
• 2 black olives
• 1 tablespoon Greek dressing

Directions:

• Combine all ingredients.
• Toss in Greek salad dressing.

Nutrition Facts:

• Calories: 244 calories
• Carbohydrates: 13 g CHO

Saturday

Beef Tacos in Lettuce Wrap (Ground Beef, Lettuce, Tomato, Cheddar Cheese)

Ingredients:

• 4 oz ground beef
• 2-3 lettuce leafs
• 1/4 cup diced tomatoes
• 1/4 cup shredded lettuce
• 2 tablespoons shredded cheddar cheese

Directions:

• Cook ground beef in skillet on medium for about 8-10 minutes.
• Place ground beef in lettuce leafs.
• Top with lettuce and shredded cheese.

Nutrition Facts:

• Calories: 280 calories
• Carbohydrates: 3 g CHO

Sunday

Chili Cheese Dogs

Ingredients:

• 1 turkey or chicken hot dog
• 1/4 cup turkey chili sauce (Try Hormel Turkey Chili No Beans)
• 2 tablespoons shredded cheddar cheese

Directions:

• Heat grill to medium.
• Grill turkey or chicken dog for 7-9 minutes.
• Top with heated chili sauce & shredded cheese.

Nutrition Facts:

• Calories: 205 calories
• Carbohydrates: 6 g CHO