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Meal Plan #3

Last week, the husband ate the entire half bag of corn chips we had in our pantry before I could even get home to make dinner. When I saw the evidence (in the trash), I teased him about it, and he immediately got back to me with his excuse…”well, my wife has put me on a low carb diet for the past two weeks.” While there may be some truth to that, I wouldn’t call it a low carb diet…I would call it an experiment. As a future dietitian it is going to be important for me to understand my clients needs, empathize with them, and provide them with recipes that help them achieve their goals. While I am not a huge fan of low carb diets or the Paleo diet craze that is gotten a little out of hand, they do have a place for some people and some conditions.

These past few weeks have been a challenge to see if I can have something other than mixed grain porridge for breakfast, to see if I can have a meal without a starchy carbohydrate and still feel satisfied, to see if I can do it without spending significantly more money, and to experiment with using vegetables to create the same textures I enjoy getting from grain foods such as grits and rice. As a result…I have a low(er) carb/grain-free meal plan for you. Each recipe makes four servings. Adjust depending on how many people you are serving. Plan to have enough leftover for lunches the next day.


Meatless Monday: Red Curry Lentils. Served over steamed kale and topped with a drizzle of plain kefir (optional) and a handful of cilantro. I loved these! I served leftovers over a roasted sweet potato and that was also delicious.


Tuesday: Cacciatore Burgers with Roasted Mixed Veggies. These burgers use a portabella mushroom as bun. I used a “bun” on both sides, but the recipe calls for just having one “bun” on the bottom. Since it was quite messy and difficult to eat with two, I would recommend following what is recommended on the recipe and eating it with a fork.


Plan ahead and make the veggies the night before or earlier in the morning/afternoon as they take a little over an hour to prep and cook.


While roasting the veggies I roasted a sweet potato in the oven at the same time for snacks. Rubbed it all over in coconut oil, pierced it all over with a fork, and roasted for 60 minutes at 425F, flipping half way through.


Wednesday: Orange Mustard Glazed Pork Chops with Cauliflower Grits. This recipe was super easy and the cooking method resulted in pork chops that were extremely moist.


I was surprised by how much I enjoyed the texture of the cauliflower grits. Only thing I would recommend is to use 1 small clove of garlic instead of 4 as the recipe calls for. If you use 4 just don’t plan on breathing on anyone for the next 12 hours or so.


Thursday: Skillet Chicken Fajita Salad (skip the tortillas and serve over salad greens) with Cilantro Lime Dressing. Topped with cheese, salsa, avocado, and plain Noosa Yoghurt.


Friday: night out on the town!

Now, customize this plan for your goals, likes, and dislikes, and create a grocery list using Ziplist, traditional pen and paper, or any other list making app/method. Hit me up if you have any questions! Enjoy!

Disclaimer: While this menu is meant to be lower in carbohydrates, I did not perform the nutritional analysis to confirm this. If knowing the amount of carbohydrates in this menu is important to you, I encourage you to do the analysis and substitute as necessary.