RECIPES
High Protein LowER Carb I N C L U D E S
S A M P L E
M E A L
P L A N
prep time:
cook time:
servings:
XX minutes
XX minutes
feeds XX
W W W . T H I S P A G E O N H E A L T H . C O M
High Protein, LowER Carb recipes... Protein plays a crucial role in our health, especially for women navigating the phases of pregnancy, strength and volume to helping with post-workout recovery, the benefits are numerous. It helps in maintaining a healthy weight, ensuring bone health, and even regulating blood pressure. Moreover, protein helps keep us full for longer, curbing hunger and cravings.
However, while we focus on protein, it's essential to pay attention to the importance of carbohydrates.
Carbohydrates
Carbs, especially the right kind, are vital for our overall health. They provide the much-needed fibre that benefits our weight management, heart health, and digestive system. But remember, not all carbs are created equal. While low-carb diets might work wonders for some, they aren't suitable for everyone, and drastically cutting carbs can impact women's hormonal health. Some women might experience irregular menstrual cycles or even amenorrhea due to an extremely low-carb diet. Plus, such diets might lower thyroid function in certain individuals, leading to fatigue, weight gain, and mood dips.
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Protein
perimenopause and menopause. From boosting muscle
High Protein, LowER Carb recipes... A moderate carb intake often strikes the right balance for many women. However, for those with conditions like PCOS, diabetes, and obesity, or those leading a very sedentary lifestyle, a low-carb diet might be more beneficial. It's crucial to remember that women's hormones are finely tuned to energy availability. Consuming too few calories or carbs can lead to imbalances with far-reaching effects like impaired fertility and mood swings.
Nutrition isn't one-size-fits-all. Some individuals thrive on a low-carb diet, while others benefit from a higher-carb intake. If you're considering a strict low-carb regimen, it's always best to consult with a nutritionist or dietitian. They can offer tailored advice to ensure you're fueling your body in the best possible way.
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prep time:
cook time:
servings:
5 minutes
5 minutes
feeds 1
Vegan Strawberry Smoothie Bowl PLANT COUNT: 6 WHAT YOU'LL NEED: 1/4 cup Frozen Strawberries
2 tbsp Hemp Seeds
1/4 cup Pomegranate Seeds
1 tsp Acai Powder (Optional)
1/2 cup Water
1 serving Vegan Vanilla Protein Powder (24
1/3 cup Frozen Cauliflower
grams protein)
1/4 cup Unsweetened Coconut Yogurt
LET'S GET COOKING:
1
Place frozen strawberries, pomegranate seeds, water, cauliflower, yoghurt, 1 tbsp of hemp seeds, and acai powder (if using), and the protein powder in a blender. Pulse until smooth, scraping down the sides as needed.
PRO TIPS: Dairy Option: Replace the coconut yoghurt with Plain Greek Yoghurt. This will alter the nutritional content:
2
Scrape down the sides of the blender cup as this will be thick to blend initially.
3
Pour into a bowl and top with the remaining hemp seeds. Additional Toppings: use pomegranate seeds and/or diced fresh strawberries for additional nourishment.
Calories 382, protein 34g, fibre 6g, sugar 19g. Acai Berry Powder: Contains antioxidants, which support heart health and weight management. It may be a beneficial addition during perimenopause and menopause. Not recommended in pregnancy.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
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prep time:
cook time:
servings:
15 minutes
30 minutes
feeds 3
Breakfast Eggs in Tomato Sauce PLANT COUNT: 6 WHAT YOU'LL NEED: 1 tbsp Extra Virgin Olive Oil (or avocado oil)
1 cup Crushed Tomatoes
1 Yellow Onion (Diced)
2 cups Red Kale (Stems removed, finely
1 Green Bell Pepper (Diced)
sliced)
1 tsp Cumin
1 cup Frozen Green Beans (Cut into 1 inch
1 tsp Paprika
pieces)
4 cups Tomato (Diced - about 3-4 large
7 Egg
tomatoes)
1/3 cup Feta Cheese (crumbled - topping)
LET'S GET COOKING:
1
2 3
4
Preheat your oven to 350°F. Next, add the oil and diced onion to a large cast iron pan and season with salt and pepper. Over medium-high heat, cook for 3-4 minutes. After that, stir in the diced green bell pepper, cumin, and paprika and cook for another 4-5 minutes until the veggies have softened. Turn the heat down to medium.
Add diced tomatoes, crushed tomatoes, kale, and green beans. Simmer until the kale wilts. Using a wooden spoon, create seven indentations in the mixture and gently crack an egg into each one. Then, transfer the cast iron skillet into the preheated oven and bake for approximately 12-20 minutes until the eggs are fully set to your desired consistency - the whites may take the longest to set. After the eggs are cooked, remove the pan from the oven and sprinkle the crumbled feta cheese on top. Let it rest for 5 minutes to soften the cheese, and then divide it into portions and enjoy.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
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PRO TIPS: More Protein: Add diced ham or shredded cooked chicken. Plant-Based Protein Option: Stir in cooked quinoa for a plant-based option.
NUTRITION: Amount per serving (1 bite) Calories
365
Fat
21g
Protein
22g
Total Carbs
26g
Net Carbs
18g
Sugar
15g
Fibre
8g
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Tempeh Stuffed Portobello Mushroom PLANT COUNT: 8 WHAT YOU'LL NEED: 4 Portobello Mushroom (Stems removed)
1 Zucchini (Diced)
1 tbsp Avocado Oil (or olive oil)
1/3 cup Marinara Sauce
1/4 cup Yellow Onion (Diced)
1 tbsp Greek Seasoning
250 grams Tempeh (Crumbled)
1/4 cup Nutritional Yeast
2 Garlic (Minced)
1/4 cup Vegan Parmesan Cheese
1/2 cup Orange Bell Pepper (Diced)
(Topping)
LET'S GET COOKING:
1
2
Line a baking sheet with parchment paper and preheat your oven to 375°F (190°C). With a spoon, gently scrape out the gills from the underside of the portobello mushrooms and place them cap-side facing up on the baking sheet.
Warm the oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until the onions become translucent. Add the ground tempeh and minced garlic to the skillet. Cook for about 8-10 minutes.
PRO TIPS: Vegetarian Option: Replace the nutritional yeast with grated cheddar and vegan parmesan with regular parmesan cheese. Add 1/4 cup of crumbled feta as a topping before placing the
3
Add the diced bell peppers and zucchini. Continue to cook for another 5-6 minutes, just until the vegetables start to soften. Stir in the marinara sauce, and Greek seasoning, then season with salt and pepper. Remove the skillet from heat and mix in the nutritional yeast.
4
Divide the mixture among the four portobello mushrooms, pressing it into the caps. Sprinkle the stuffed mushrooms with vegan parmesan cheese and place the baking sheet in the oven and bake for about 15-20 minutes or until the mushrooms are tender.
5
Once cooked, remove from the oven, sprinkle with chopped fresh parsley (optional) and serve immediately.
mushrooms in the oven to bake. Meat Option: Replace the tempeh with ground turkey, chicken, pork or beef and cook accordingly.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
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prep time:
cook time:
servings:
10 minutes
25 minutes
feeds 4
Sun-dried Tomato, Chicken and Feta Pasta PLANT COUNT: 5 WHAT YOU'LL NEED: 150 grams Chickpea Pasta (Dried - 2 cups) 4 cups Water 1 tbsp Olive Oil (or avocado oil) 17 oz (454 grams Chicken Breast) Diced 1 tsp Dried Basil 1 tsp Oregano
3 Garlic (Cloves, minced) 1 cup Sun Dried Tomatoes (Chopped) 2 cups Baby Spinach (Chopped roughly) 1/2 cup Chicken Broth 1/2 cup Canned Coconut Milk 1/2 cup Feta Cheese (Crumbled)
LET'S GET COOKING:
1
Add the dried pasta and water to a medium-sized saucepan and cook as directed on the packet. Once cooked al dente, drain and rinse with cold water to prevent further cooking, then set aside.
PRO TIPS: Vegan Option: Replace the chicken with either tempeh or tofu. Replace the chicken broth with vegetable broth. Replace the feta with plant-based feta. Tempeh Nutrition: protein 38g,
2
In a large skillet, heat the oil over medium heat. Add the diced chicken and season with salt and pepper. Stir in the dried oregano and dried basil, then cook the chicken for about 8-10 minutes.
total carbs 40g, net carbs 33g. Tofu Nutrition: protein 26g, total carbs 33g, net carbs 24g. Cooking Chickpea Pasta: When substituting regular pasta with chickpea pasta, always check the package for cooking durations. Pastas made from chickpeas or other legumes
3
Add the minced garlic and sundried tomatoes, then cook for 2 minutes before adding the chopped spinach. Cook until slightly wilted, about 2-3 minutes.
typically require shorter cooking times and can turn soft or mushy when overcooked. Chickpea Pasta: A source of plant-based protein and contains fibre for gut nourishment.
4
Pour the chicken broth and coconut milk into the pot, and bring to a simmer for 5-6 minutes. Sprinkle the crumbled feta cheese into the sauce, stir well and let it melt slightly.
No Canned Coconut Milk: Replace this with cream. NUTRITION: Amount per serving (1 bite)
5
Return the cooked pasta to the pan and toss everything together until well combined and the pasta is heated. Transfer the pasta to serving plates. Garnish with grated parmesan if desired.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
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Calories
438
Fat
19g
Protein
40g
Total Carbs
32g
Net Carbs
25g
Sugar
9g
Fibre
7g