https://www.medicalnewstoday.com/articles/321545
Day 1: Grilled Lemon Herb Chicken
Ingredients:
- Four boneless, skinless chicken breasts
- Two lemons, juiced
- Two tablespoons of olive oil
- Two cloves garlic, minced
- One tablespoon of chopped fresh herbs (such as rosemary, thyme, or oregano)
- Salt and pepper to taste
Instructions:
- Preheat the grill to medium-high heat.
- Combine lemon juice, olive oil, minced garlic, chopped herbs, salt, and pepper in a bowl.
- Place the chicken breasts in a ziplock bag and pour the marinade over them. Seal the bag and massage the marinade into the chicken.
- Place the chicken on the grill and cook for about 6-8 minutes per side or until the internal temperature reaches 165°F (74°C).
- Remove the chicken from the grill and let it rest for a few minutes before serving.
Day 2: Baked Salmon with Roasted Vegetables
Ingredients:
- Four salmon fillets
- Two tablespoons of olive oil
- One teaspoon of dried dill
- One teaspoon of garlic powder
- Salt and pepper to taste
- Assorted low-carb vegetables (such as broccoli, cauliflower, and bell peppers)
Instructions:
- Preheat the oven to 400°F (200°C).
- Place the salmon fillets on a baking sheet lined with parchment paper.
- Drizzle the salmon with olive oil and sprinkle with dried dill, garlic powder, salt, and pepper.
- Toss the low-carb vegetables with olive oil, salt, and pepper on another baking sheet.
- Place the salmon and vegetables in the oven and bake for about 12-15 minutes, or until the salmon is cooked and the vegetables are tender.
Day 3: Zucchini Noodles with Pesto
Ingredients:
- Four medium zucchinis
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- Two cloves garlic
- 1/4 cup grated Parmesan cheese
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Using a spiralizer, create zucchini noodles from the zucchinis.
- Combine basil leaves, pine nuts, garlic, Parmesan cheese, olive oil, salt, and pepper in a blender or food processor. Blend until smooth.
- Heat a skillet over medium heat and add the zucchini noodles. Cook for about 3-4 minutes or until they are just tender.
- Remove the zucchini noodles from the heat and toss with the pesto sauce.
- Serve immediately, optionally garnished with additional Parmesan cheese.
Day 4: Turkey Lettuce Wraps
Ingredients:
- 1 pound ground turkey
- Two tablespoons of soy sauce
- One tablespoon of sesame oil
- Two cloves garlic, minced
- One teaspoon of grated fresh ginger
- 1 cup shredded carrots
- 1/2 cup chopped water chestnuts
- 1/4 cup chopped green onions
- Lettuce leaves for wrapping
Instructions:
- Heat a large skillet over medium-high heat and add ground turkey. Cook until browned, breaking it up into crumbles.
- Whisk together soy sauce, sesame oil, minced garlic, and grated ginger in a small bowl.
- Pour the sauce over the cooked turkey in the skillet and stir to combine.
- Add shredded carrots, chopped water chestnuts, and chopped green onions to the skillet. Cook for an additional 2 minutes until the vegetables are slightly tender.
5. Remove the skillet from the heat and let it cool for a few minutes.
- Spoon the turkey mixture onto individual lettuce leaves, creating wraps.
- Roll up the lettuce leaves and secure them with toothpicks if needed.
- Serve the turkey lettuce wraps as a delicious low-carb meal.
Day 5: Cauliflower Fried Rice
Ingredients:
- One medium head of cauliflower
- Two tablespoons of sesame oil
- One small onion, diced
- Two cloves garlic, minced
- 1 cup mixed vegetables (such as peas, carrots, and bell peppers)
- Two eggs, beaten
- Two tablespoons of soy sauce
- Salt and pepper to taste
- Optional toppings: chopped green onions, sesame seeds
Instructions:
- Cut the cauliflower into florets and place them in a food processor. Pulse until the cauliflower resembles rice-like grains.
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add diced onion and minced garlic to the skillet. Sauté until the onion becomes translucent.
- Add the cauliflower rice and mixed vegetables to the skillet. Cook for 5-6 minutes, stirring frequently, until the cauliflower is tender.
- Push the cauliflower rice mixture to one side of the skillet, creating a space.
- Pour the beaten eggs into the empty space and scramble them. Once cooked, mix the scrambled eggs with the cauliflower rice mixture.
- Stir in soy sauce and season with salt and pepper to taste.
- Optional: Garnish with chopped green onions and sesame seeds before serving.
Day 6: Grilled Steak with Roasted Asparagus
Ingredients:
- Two beef steaks (such as ribeye or sirloin)
- Two tablespoons of olive oil
- Two cloves garlic, minced
- One teaspoon of dried rosemary
- Salt and pepper to taste
- One bunch of asparagus, trimmed
- One tablespoon of balsamic vinegar
Instructions:
- Preheat the grill to medium-high heat.
- Add olive oil, minced garlic, dried rosemary, salt, and pepper in a small bowl.
- Rub the steak with the garlic-rosemary mixture on both sides.
- Place the steaks on the grill and cook for about 4-5 minutes per side for medium-rare, or adjust the cooking time based on your preference.
- While the steak is cooking, preheat the oven to 400°F (200°C).
- Toss the trimmed asparagus with olive oil, salt, and pepper on a baking sheet.
- Roast the asparagus in the oven for about 12-15 minutes or until tender.
- Remove the steaks from the grill and let them rest for a few minutes. Drizzle with balsamic vinegar before serving alongside the roasted asparagus.
Day 7: Greek Salad with Grilled Chicken
Ingredients:
- Two boneless, skinless chicken breasts
- Two tablespoons of olive oil
- One teaspoon of dried oregano
- Salt and pepper to taste
- 4 cups mixed salad greens
- One cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 1/4 cup crumbled feta cheese
- Greek salad dressing
Instructions:
- Preheat the grill to medium-high heat.
- Brush the chicken breasts with olive oil and season with dried oregano, salt, and pepper.
- Grill the chicken for about 6-8 minutes per side or until cooked through with an internal temperature of 165°F (74°C).
- Remove the chicken from the grill and let it rest for a few minutes. Then, slice it into thin strips.
- Combine mixed salad greens, chopped cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, and crumbled feta cheese in a large bowl.
- Add the grilled chicken slices to the salad.
- Drizzle Greek salad dressing over the salad and toss to coat all the ingredients.
- Serve the Greek salad with grilled chicken as a refreshing, satisfying, low-carb meal.
Enjoy your seven days of delicious and healthy low-carb recipes!