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Recipes that Make an Impact

Low Carb Meal Plan

By Pam Nisevich Bede, MS, RD, CSSD, LD / ZonePerfect Nutritionist / December 2019

DAY 01

ZonePerfect Registered Dietitians crafted this plan with macros in mind! A high intake of protein, moderate intake of fat, and a low intake of carbs can help you meet your lean body goals. So, are you ready to get eating?

DAY 02

How low can you go? You rocked day 1- let’s see what Day 2 has in store for you and your goals!

DAY 03

Day 3 is all about doing YOU and YOUR BODY right!

DAY 04

It’s a new dawn, it’s a new day, and these recipes will have you feeling good!

DAY 05

You’ve made it to day 5! We’re more than half-way done! Today will be a breeze.

Breakfast: Chocolate Peanut Butter Greek Yogurt

INGREDIENTS

8 oz coffee with 1 Tbsp cream

6 oz plain Greek yogurt

1 Tbsp powdered Peanut Butter

1 scoop Chocolate Ice Cream Carb Wise protein powder

Instructions

First mix the Greek yogurt with the powdered Peanut Butter. Once evenly mixed, pour in the Carb Wise protein powder and repeat. How easy is that?

Macros

20% carb, 55% protein, 25% fat as a percent of calories

Nutrition Facts

251 calories ● 35g protein ● 13g carb ● 1g fiber ● 7g fat

Lunch: Strawberry Chicken Salad

INGREDIENTS

3 cups of mixed lettuce

1 hard-boiled egg

5ox grilled chicken

2 Tbsp crumbled goat cheese

¾ cup sliced strawberries

2 tbsp balsamic vinaigrette

Instructions

Top mixed lettuce with your hard-boiled egg, grilled chicken, crumbled goat cheese, and ¾ cup sliced strawberries. Then, dress your salad with balsamic vinaigrette.

Macros

13% carb, 45% protein, 42% fat as a percent of calories

Nutrition Facts

542 calories ● 62g protein ● 17g carb ● 5g fiber ● 26g fat

Dinner: Zoodles & Steak

INGREDIENTS

½ cup of sliced portabella mushrooms

2 cups of zucchini spiral “zoodles”

½ cup marinara sauce

6 oz boiled or grilled strip steak

Dinner Instructions

Add your sliced portabella mushrooms to a nonstick skillet and sauté for 1 minute. Next, add the zucchini spiralized noodles. Allow to heat for 5 minutes and then top with ½ cup marinara sauce. Serve mixture alongside your boiled or grilled strip steak.

Macros

16% carb, 46% protein, 38% fat as a percent of calories

Nutrition Facts

581 calories ● 67g protein ● 29g carb ● 9g fiber ● 23g fat

Snacks: simple snack

INGREDIENTS

25 pistachios

1 ZonePerfect Carb Wise shake

1oz gouda cheese

Macros

47% protein, 40% fat, 13% carb as a percent of calories

Nutrition Facts

333 calories

Breakfast: Canadian Bacon Egg Cups

INGREDIENTS

12 slices of Canadian bacon

2 cups sliced mushrooms

2 cups chopped bell pepper

8 whole eggs

8 egg whites

¼ mushrooms

Instructions

Preheat oven to 350 degrees. Line a 12-count muffin tin with Canadian bacon. In a medium bowl, mix your sliced mushrooms and chopped bell pepper. Add 8 whole eggs and 8 egg whites. Beat well and divide mixture among 12 egg cups. Bake at 350 degrees for X minutes.

Macros

10% carb, 51% protein, 39% fat as a percent of calories

Nutrition Facts

306 calories ● 39g protein ● 7g carb ● 2g fiber. ● 13g fat

Lunch: Taco salad

INGREDIENTS

3 cups shredded romaine lettuce

6 oz extra lean ground beef

¼ cup cheddar cheese

¼ cup black beans

¼ cup salsa

Instructions

Top shredded romaine lettuce with extra lean ground beef and toss in shredded cheddar cheese, canned black beans, and salsa.

Macros

18% carb, 47% protein, 35% fat as a percent of calories

Nutrition Facts

468 calories ● 48g protein ● 18g carb ● 7g fiber ● 16g fat

Dinner: Sashimi Stir fry

INGREDIENTS

1tsp olive oil

1 cup of edamame

3oz chopped, extra firm tofu

3oz portion of sashimi yellowfin tuna

1 cup of miso soup

Instructions

Heat 1tsp olive oil in a nonstick skillet and add edamame and chopped, extra firm tofu. Saute until edamame is tender. Remove mixture and in same pan set over high heat, sear each side of sashimi yellowfin tuna. Serve entrée with cup of miso soup.

Macros

16% carb, 46% protein, 38% fat as a percent of calories

Nutrition Facts

435 calories ● 51g protein ● 18g carb ● 9g fiber ● 18g fat

Snacks: next-level tuna salad

INGREDIENTS

½ cucumber

3 oz canned tuna

2 tbsp sour cream

1 tbsp mustard

4 green olives

1 hard-boiled egg

Macros

42% protein, 43% fat, 15% carb as a percent of calories

Nutrition Facts

275 calories

Breakfast: Better-Than-Denver Omelette

INGREDIENTS

2 eggs

1 egg white

¼ cup

¼ cup

¼ cup

2 Tbsp crumbled goat cheese

4 slices chopped deli ham

Instructions

Beat 2 eggs and 1 egg white in a small bowl. Add a splash of water. Add mixture to a nonstick pan set over medium-high heat. Allow mixture to cook for one minute Top one half with chopped tomatoes, portabella mushrooms, spinach, crumbled goat cheese, and your chopped deli ham. Fold omelet and flip, allowing to cook for an additional minute. Transfer to plate and serve warm.

Macros

11% carb, 50% protein, 39% fat as a percent of calories

Nutrition Facts

254 calories ● 32g protein ● 7g carb ● 2g fiber ● 11g fat

Lunch: Artisan Roast Beef Wrap

INGREDIENTS

1 low carb wrap

3 oz roast beef

3 oz deli ham

¼ cup

¼ cup

2 medium stalks celery

Instructions

Top 1 low carb garlic & herb wrap (or other preferred flavor) with roast beef, deli ham. Then layer crumbled goat cheese and chopped bell pepper neatly on top. Roll and serve with 2 medium stalks of celery for an added crunch!

Macros

15% carb, 55% protein, 30% fat as a percent of calories

Nutrition Facts

494 calories ● 69g protein ● 18g carb ● 9g fiber ● 17g fat

Dinner: Chicken curry

INGREDIENTS

1 Tbsp olive oil

6 oz chicken

½ tsp of curry powder and garlic salt

½ cup cauliflower florets

½ cup

½ cup

1 cup chicken broth

¼ cup cooked lentils

½ cup plain Greek yogurt

Instructions

Heat 1 Tbsp olive oil in a non-stick medium skillet. Once shimmering, add chicken, sliced thinly. Season with curry powder and garlic salt. Allow to heat for 3 minutes, stirring often. Add cauliflower florets, green beans, and finely sliced carrots to pan and sauté for 1 minute. Stir in 1 cup chicken broth and cooked lentils and cook until vegetables are tender, about 3-5 minutes. Remove from heat and stir in plain Greek yogurt.

Macros

20% carb, 46% protein, 34% fat as a percent of calories

Nutrition Facts

581 calories ● 67g protein ● 29g carb ● 9g fiber ● 23g fat

Snacks: adulting after school snack

INGREDIENTS

1 cup air-popped popcorn

1 ZonePerfect Carb Wise shake

2 celery stalks

1 tbsp natural peanut butter

Macros

48% protein, 29% fat, 23% carb as a percent of calories

Nutrition Facts

300 calories

Beakfast: Fruity Kale Smoothie

INGREDIENTS

1 cup unsweetened coconut milk

1 cup chopped kale

¼ cup fresh raspberries

1 Tbsp pecan halves

1 scoop ZonePerfect Carb Wise Fruity Cereal protein powder

2-3 cups of ice

Instructions

In a blender, layer in unsweetened coconut milk, chopped kale, fresh raspberries, 1 Tbsp pecan halves while gradually adding in your cup of ice. Once smooth, pour in your scoop of ZonePerfect Carb Wise Fruity Cereal protein powder. Blend until smooth again and serve.

Macros

15% carb, 49% protein, 36% fat as a percent of calories

Nutrition Facts

258 calories ● 31g protein ● 10g carb ●32g fiber ● 10g fat

Lunch: Pork Tenderloin Kale Salad

INGREDIENTS

1 cup chopped kale

1 cup edamame

1 cup broccoli florets.

½ cup chopped tomatoes

6oz sliced pork tenderloin

¼ cup shredded mozzarella cheese

Instructions

In a nonstick skillet set over medium heat, add chopped kale, edamame, broccoli floret. Cook until fragrant. Add chopped tomatoes. Remove vegetables from pan and add sliced pork tenderloin. Heat thoroughly and return vegetable mixture to pan. Top with shredded mozzarella cheese and once melted, remove mixture from pan and serve.

Macros

20% carb, 46% protein, 34% fat as a percent of calories

Nutrition Facts

333 calories ● 40g protein ● 18g carb ● 9g fiber ● 13g fat

Dinner: Lettuce Wraps

INGREDIENTS

6oz very lean (94% fat free) ground turkey or chicken

2-3 tbsp taco seasoning

3 romaine lettuce leaves

1-2 slices tomato

1 Tbsp shredded, low fat cheddar cheese

1 Tbsp balsamic vinaigrette

5oz plain Greek yogurt topped

½ cup fresh raspberries.

1 Tbsp salsa

Instructions

In a medium pan, heat ground turkey or chicken. When no longer pink, remove from heat and stir in taco seasoning. Wash and dry your romaine lettuce leaves. Evenly divide the meat among leaves and top each with tomato, shredded, low fat cheddar cheese, and salsa. Roll leaves like a burrito.

Serve with a side salad topped with balsamic vinaigrette and plain Greek yogurt topped with fresh raspberries.

Macros

19% carb, 46% protein, 35% fat as a percent of calories

Nutrition Facts

502 calories ● 59g protein ● 25g carb ● 8g fiber ● 20g fat

Snacks: low carb snack platter

INGREDIENTS

1 mozzarella string cheese

5 sliced zucchini

5 thin slices of deli ham

¼ cup of hummus

Macros

39% protein, 43% fat, 18% carb as a percent of calories

Nutrition Facts

310 calories

Breakfast: Sausage with Power Greens and Protein Shake

INGREDIENTS

1 chicken sausage

2 cups baby kale

½ cup sliced mushrooms

½ scoop ZonePerfect Chocolate Ice Cream Carb Wise protein powder

1 cup unsweetened almond milk.

1 cup ice

Instructions

In a non-stick medium skillet, heat chicken sausage over medium heat. Add baby kale and sliced mushrooms. Saute until tender.

In a blender bottle, shake your scoop of ZonePerfect Carb Wise powder together with unsweetened almond milk. Add ice to taste. Serve with sausage and veggie mixture.

Macros

19% carb, 45% protein, 36% fat as a percent of calories

Nutrition Facts

284 calories ● 33g protein ● 14g carb ● 5g fiber ● 12g fat

Lunch: Soup and salad

INGREDIENTS

1 cup of beef & vegetable soup

2 tbsp shredded cheddar cheese

2 cups chopped romaine lettuce

3 oz grilled chicken

2 hard-boiled eggs

1 Tbsp balsamic vinaigrette dressing.

Instructions

Top beef & vegetable soup with 2 tbsp shredded cheddar cheese. Heat for 2-5 minutes. Chop romaine lettuce and put in a bowl. Toss in grilled chicken, hard-boiled eggs. Dress with balsamic vinaigrette dressing. Serve alongside soup.

Macros

16% carb, 42% protein, 42% fat as a percent of calories

Nutrition Facts

489 calories ● 51g protein ● 19g carb ● 3g fiber ● 23g fat

Dinner: Low Carb Chili + Side Salad

INGREDIENTS

6 oz ground sirloin

½ cup canned, diced, seasoned tomatoes

¼ cup chili beans

½ cup finely chopped portabella mushrooms

1 cup beef broth.

2 tbsp shredded, low fat cheddar cheese

2 cups spinach

½ cup sliced mushrooms

1 cup edamame

1 tbsp balsamic vinaigrette

Instructions

In a medium saucepan, heat ground sirloin and cook until no longer pink. Add diced, seasoned tomatoes, chili beans, finely chopped portabella mushrooms, and 1 cup beef broth. Bring mixture to a simmer and allow to cook for 20 minutes. Top with 2 Tbsp shredded, low fat cheddar cheese.

While waiting, prepare your side salad by tossing together spinach, sliced mushrooms, and edamame. Dress with balsamic vinaigrette. Finally, top your finished chili with shredded, low fat cheddar cheese. Serve with side salad.

Macros

17% carb, 45% protein, 38% fat as a percent of calories

Nutrition Facts

543 calories ● 59g protein ● 22g carb ● 7g fiber ● 22g fat

Snacks: low carb coffee fuel-up

INGREDIENTS

1 ZonePerfect Carb Wise shake

1 cup of strong coffee

2 tbsp sugar-free syrup

1 fl oz of half-and-half

Macros

59% protein, 38% fat, 13% carb as a percent of calories

Nutrition Facts

235 calories

100 Calorie Plus Up:

1.5oz turkey jerky or 3 oz grilled, skinless chicken breast or 1 hard-boiled egg + 1 cup baby carrots

200 Calorie Plus Up:

3 oz boiled shrimp + 1 Tbsp cocktail sauce + 10 cheddar cheese cubes or 1 cup shredded carrots sautéed with 1 Tbsp sesame seed oil, fresh ginger & 3oz tofu

300 Calorie Plus Up:

1 ZonePerfect Carb Wise shake, any flavor + ¼ cup deluxe mixed nuts or 1 Smoothie: 2 scoops Carb Wise Fruity cereal protein powder blended with 1 handful leafy greens + 1 cup unsweetened nut milk + sprinkle of berries

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