Scribd Logo
Upload

Welcome to Scribd!

  • 19 views

    0934 DUK - MealPlanner Low Carb 11 - 3 - 21

    Uploaded by

    Ãmîne Äboulaazm
    This document provides a 7-day low carb meal planner with breakfast, snack, lunch, dinner and pudding/dessert options each day. Each meal includes nutritional information like calories, carbohydrates, fiber and protein. A variety of recipes are listed using ingredients like eggs, fish, nuts, vegetables and whole grains. The total carbohydrate and fiber counts are provided for each day to help support a low carb eating plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    0934 DUK - MealPlanner Low Carb 11 - 3 - 21

    Uploaded by

    Ãmîne Äboulaazm
    19 views2 pages
    This document provides a 7-day low carb meal planner with breakfast, snack, lunch, dinner and pudding/dessert options each day. Each meal includes nutritional information like calories, carbohydrates, fiber and protein. A variety of recipes are listed using ingredients like eggs, fish, nuts, vegetables and whole grains. The total carbohydrate and fiber counts are provided for each day to help support a low carb eating plan.

    Original Title

    0934 DUK_MealPlanner low carb 11_3_21

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a 7-day low carb meal planner with breakfast, snack, lunch, dinner and pudding/dessert options each day. Each meal includes nutritional information like calories, carbohydrates, fiber and protein. A variety of recipes are listed using ingredients like eggs, fish, nuts, vegetables and whole grains. The total carbohydrate and fiber counts are provided for each day to help support a low carb eating plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views2 pages

    0934 DUK - MealPlanner Low Carb 11 - 3 - 21

    Uploaded by

    Ãmîne Äboulaazm
    This document provides a 7-day low carb meal planner with breakfast, snack, lunch, dinner and pudding/dessert options each day. Each meal includes nutritional information like calories, carbohydrates, fiber and protein. A variety of recipes are listed using ingredients like eggs, fish, nuts, vegetables and whole grains. The total carbohydrate and fiber counts are provided for each day to help support a low carb eating plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    your low carb meal planner

    All recipes marked are available at diabetes.org.uk/recipes

    monday tuesday wednesday thursday


    Breakfast Baked eggs with two slices of Porridge – 30g porridge oats, Mushroom and spring onion omelette Summerberry smoothie
    30g rye bread 200ml almond milk*, 40g blueberries 251 kcal • 2.7g carbs • 1.7g fibre 100 kcal • 14.4g carbs • 2.6g fibre
    240 kcal • 29.5g carbs • 5.5g fibre and 10g pumpkin seeds 22.2g protein • 2 F&V 7.8g protein • 1 F&V
    16.2g protein • 0.5 Fruit & Veg (F&V) 235 kcal • 34g carbs • 4.4g fibre
    6.6g protein • 0.5 F&V
    Snack 125g Greek yogurt and 2 x 80g 140g avocado 131g apple and 30g peanut butter 125g Greek yogurt and
    satsuma (weight including skin) 266 kcal • 3g carbs • 6g fibre 237 kcal • 17g carbs • 3g fibre 2 x 80g satsuma (weight including skin)
    210 kcal • 16g carbs • 2g fibre 3g protein • 1 F&V 8g protein • 1 F&V 210 kcal • 16g carbs • 2g fibre
    9g protein • 1 F&V 9g protein • 1 F&V
    Lunch Chilli bean soup with avocado salsa Bang bang chicken salad Butter bean paté with 40g carrots, Chickpea and tuna salad
    181 kcal • 19.3g carbs • 9.5g fibre 317 kcal • 24.6g carbs • 7.7g fibre 40g tomatoes and 30g mini wholemeal 355 kcal • 22.7g carbs • 12.4g fibre
    7.6g protein • 2 F&V 29.7g protein • 3 F&V pitta bread 32.1g protein • 4 F&V
    213.2 kcal • 31.3g carbs • 10.4g fibre
    8.3g protein • 3 F&V
    Snack 40g plain almonds 30g brazil nuts 1 small 104g pear and 30g plain almonds 1 medium 140g orange and 30g almonds
    247 kcal • 1g carbs • 2g fibre 205 kcal • 1g carbs • 2g fibre 229 kcal • 13g carbs • 5g fibre 222 kcal • 11g carbs • 4g fibre
    4g protein • 0 F&V 4g protein • 0 F&V 6g protein • 1 F&V 7g protein • 1 F&V
    Dinner Mackerel tomatoes served with Minced beef and vegetable filo pie Aubergine and courgette parmesan Chicken tikka masala and
    80g leeks and 80g brocolli 316 kcal • 39.6g carbs • 6.4g fibre bake with 40g rocket, 80g tomato and cauliflower pilaf
    316 kcal • 7g carbs • 5.2g fibre 20.7g protein • 2 F&V 80g tinned kidney beans 301 kcal • 24.6g carbs • 10g fibre
    22.8g protein • 3 F&V 313 kcal • 28.1g carbs • 17.3g fibre 28.4g protein • 4 F&V
    22.9g protein • 5.5 F&V
    Pudding Apple strudel 80g strawberries 80g honeydew melon Summer berry posset
    118 kcal • 23.8g carbs • 1.8g fibre 24 kcal • 5g carbs • 3g fibre 22 kcal • 5g carbs • 1g fibre 113 kcal • 12.3g carbs • 1.4g fibre
    2.3g protein • 0 F&V 0g protein • 1 F&V 0g protein • 1 F&V 4.8g protein • 0 F&V

    Snack 131g apple 80g celery and 30g peanut butter 125g natural yogurt and 20g pumpkin 2 oatcakes topped with 30g smooth
    56 kcal • 13g carbs • 1g fibre 188 kcal • 5g carbs • 2g fibre seeds peanut butter
    1g protein • 1 F&V 8g protein • 1 F&V 210 kcal • 12g carbs • 2g fibre 272 kcal • 16g carbs • 4g fibre
    13g protein • 0 F&V 9g protein • 0 F&V
    Milk 225ml semi-skimmed milk 225ml semi-skimmed milk 225ml semi-skimmed milk 225ml semi-skimmed milk
    103.5 kcal • 10.7g carbs • 0g fibre 103.5 kcal • 10.7g carbs • 0g fibre 103.5 kcal • 10.7g carbs • 0g fibre 103.5 kcal • 10.7g carbs • 0g fibre
    8g protein • 0 F&V 8g protein • 0 F&V 8g protein • 0 F&V 8g protein • 0 F&V
    Totals 1491.5 kcal • 121.3g carbs • 28g fibre 1654.5 kcal • 121.6g carbs • 30.5g fibre 1578.7 kcal • 119.8g carbs • 40.4g fibre 1676.5 kcal • 127.5g carbs • 36.4g fibre
    70.9g protein • 5.5 F&V 79.9g protein • 7.5 F&V 88.4g protein • 15.5 F&V 106g protein • 11 F&V

    * use one fortified with calcium


    your low carb meal planner
    All recipes marked are available at diabetes.org.uk/recipes

    friday saturday sunday shopping list


    Breakfast Baked eggs with two slices of Welsh leek rarebit Omelette – 2 eggs mixed with milk, 80g
    30g rye bread 235 kcal • 18.3g carbs • 5g fibre spinach, 80g mushrooms, 1 tsp vegetable
    240 kcal • 29.5g carbs • 5.5g fibre 13.1g protein • 1 F&V oil and 25g grated cheddar. Slice of rye
    16.2g protein • 0.5 F&V bread and 1 tsp unsaturated margarine
    490 kcal • 14g carbs • 5g fibre
    37g protein • 2 F&V
    Snack 80g raspberries and 131g apple and 30g plain almonds 125g low fat Greek yogurt, 30g
    80g honeydew melon 222 kcal • 12g carbs • 4g fibre plain almonds and 10g pumpkin seeds
    42 kcal • 9g carbs • 4g fibre 8g protein • 1 F&V 338 kcal • 13g carbs • 4g fibre
    1g protein • 2 F&V 18g protein • 0 F&V
    Lunch 2 slices medium cut wholemeal bread, Cauliflower and leek soup with 70g smoked mackerel, on 33g granary
    25g cheddar cheese, 10g veg oil-based 25g cheddar cheese toast, 1 tsp veg oil-based spread, 40g
    spread, 130g tomato and 80g cucumber 258 kcal • 18.1g carbs • 7.7g fibre rocket, 80g tomato and 80g cucumber
    331 kcal • 33g carbs • 6g fibre 15.1g protein • 3 F&V 354 kcal • 18g carbs • 5g fibre
    13g protein • 2 F&V 21g protein • 2.5 F&V

    Snack 140g avocado 125g Greek yogurt, 1 small 104g pear 50g Spicy roasted chickpeas
    266 kcal • 3g carbs • 6g fibre and 30g plain almonds 79 kcal • 8.1g carbs • 2.9g fibre
    3g protein • 1 F&V 396 kcal • 20g carbs 3.9g protein • 0.5 F&V
    6g fibre • 14g protein • 1 F&V
    Dinner 130g salmon steak grilled, Butternut and borlotti bean stew Greek homestyle chicken with 80g
    110g baked sweet potato, 242 kcal • 31g carbs brocolli and 80g leeks
    120g brocolli and 80g cabbage 22.3g fibre • 13.4g protein • 5 F&V 351 kcal • 28.6g carbs • 7g fibre
    453 kcal • 36g carbs • 10g fibre 45.4g protein • 2 F&V
    41g protein • 3 F&V

    Pudding 170g sugar free jelly 80g tinned peaches in juice 80g raspberries and 80g honeydew melon
    10 kcal • 0g carbs • 0g fibre 31 kcal • 8g carbs 42 kcal • 9g carbs • 4g fibre
    3g protein • 0 F&V 1g fibre • 0g protein • 1 F&V 1g protein • 2 F&V
    Snack 30g plain almonds 60g pistachios with shells 1 small 104g pear
    185 kcal • 2g carbs • 3g fibre 180 kcal • 2g carbs 45 kcal • 11g carbs • 3g fibre
    7g protein • 0 F&V 2g fibre • 5g protein • 0 F&V 0g protein • 1 F&V
    Milk 225ml semi-skimmed milk 225ml semi-skimmed milk 225ml semi-skimmed milk
    103.5 kcal • 10.7g carbs • 0g fibre 103.5 kcal • 10.7g carbs • 0g fibre 103.5 kcal • 10.7g carbs • 0g fibre
    8g protein • 0 F&V 8g protein • 0 F&V 8g protein • 0 F&V
    Totals 1630.5 kcal • 123.2g carbs • 34.5g fibre 1667.5 kcal • 121.4g carbs • 47.5g fibre 1802.5 kcal • 112.4g carbs • 30.9g fibre
    92.2g protein • 8.5 F&V 77g protein • 13 F&V 134.4g protein • 10 F&V

    You might also like