A Low-Carb Diet for Beginners – The Ultimate Guide made for you!

the best easy low carb recipes ever

The Best Easy Low Carb Recipes Ever.

An easy dish with hot smoked salmon layered over courgette ribbons, sugar snap peas, baby potatoes and cherry tomatoes. Finished with with a creamy but dairy-free yoghurt and dill dressing.

Mind-full Chef deliver all this:

  • 120g cherry tomatoes
  • 1 lemon
  • 1 tbsp oil
  • 200g baby white potatoes
  • 200g courgette
  • 20g capers
  • 2 x 130g hot smoked salmon fillet (skin on)
  • 40g mixed salad leaves
  • 80g coconut yoghurt
  • 80g sugar snap peas
  • Medium handful of fresh dill

Macros

472 calories • 29g carbs • 26g fat • 32g proteins

Method

1. Boil a kettle. Cut the baby white potatoes into quarters. Place the potatoes into a saucepan, cover with boiling water and add a pinch of sea salt. Simmer for 15 mins until the potatoes have softened, then drain.

2. Meanwhile, remove the ends of the courgette. Using a peeler, make long thin ribbons from the courgette. Place in a bowl with a pinch of sea salt and mix well (to soften the courgette).

3. Cut the heritage cherry tomatoes in half. Slice the sugar snap peas in half lengthways. Finely chop the dill.

4. Remove the courgette from the bowl and gently squeeze out any liquid.

5. In a bowl, mix together the coconut yoghurt, 1 tbsp olive oil, the juice from half of the lemon and the dill. Then add the potatoes, sugar snap peas and the courgette ribbons. Season with sea salt and black pepper to taste and combine well.

6. Arrange the mixed salad leaves on two plates. Top with the potato salad and flake the salmon into small pieces over the top (it’s ready to eat salmon). Arrange the heritage cherry tomatoes around the plate. Sprinkle over the capers and squeeze over the remaining lemon juice.

*Recipe for two people, halve the ingredients for one person

Do you know your Carbs?

  • Carbohydrates are sugars that are made up of 3 components: Fibre, Starch and Sugar. Fibre and Starch are ‘complex’ carbs, whilst Sugar is a ‘simple’ carb
  • The main difference between simple and complex carbs is that simple carbs are quickly digested and absorbed by the body whereas complex carbs take longer. 
  • Eating complex carbs is better than simple carbs.
  • Eat more non-starchy vegetables – Complex Carbs to satisfy your appetite.
  • The preferred fuel for exercise is carbohydrates – they provide the sugars that fuel your body.
  • Sugars (e.g fruits and honey) and Starches (e.g rice and potatoes) are stored in the bloodstream.
  • Starches and Sugars are stored as glycogen and they are converted to glucose to fuel energy production, for aerobic and anaerobic energy production – for endurance performance.
  • The best foods to consume are starches to maximise glycogen, which are then broken down to maintain blood glucose levels. However, too high a sugar diet will convert the surplus glucose to body fat.
  • Fibre is found in foods such as cereals, bread, beans, fruits, vegetables.
  • Carbohydrate adds bulk to the diet and to waste – which helps with elimination.

Do you know your Protein?

  • Proteins are found in most foods and should be a major part of every meal you eat. 
  • Every cell in your body contains protein.
  • All proteins are building blocks called amino acids, and they all are essential for the growth and repair of cells and tissues and for making new cells.
  • In exercise, micro-tear damage is caused and key amino acids are used as fuel. Protein both break down molecules and builds them up. 
  • Protein is an important building block of bones, muscles, cartilage, skin and blood.
  • Protein produces haemoglobin – the protein that makes blood red and that carries oxygen to your organs and tissues and transports carbon dioxide from your organs and tissues back to your lungs. 
  • Dieters need larger amounts of protein because some are burned up as energy.
  • Protein servings should be 115-170 gr, roughly the size of your palm.
  • Incomplete, plant-based Protein (such as rice, beans or peanut butter) can be combined with Toast to make a complete protein.

So, you have decided you want a healthy food box? You can’t be bothered to shop and spend time in the supermarket any more? You have opted in for the easy way to prep and cook from now on?

“I’ve been using Mindful Chef for about 6 months. I love it! Healthy and delicious meals which I use for meals 4 times a week. Takes away thinking of what to cook. I also do it as for every meal I buy they give a meal to a child living in poverty – I love their ethos and would recommend 100%.”

” There are new recipes every week to choose from (from vegan to meat to fish) and I haven’t had a bad one yet! You can cancel any week if you don’t want it and can order one off deliveries. 😊”

Mindful Chef is the healthy recipe box company. They deliver all the fresh, pre-portioned, ingredients directly to your front door, along with the recipe cards so you can cook up healthy good for you meals in under 30 mins. Launched in 2015, they have delivered over 5 million meals, donated over 2 million school meals to children living in poverty, and have the highest rating on Trustpilot in the category.

Mindfull chef
The Team at MindFull Chef
Really good service
Best meal box we have tried
Absolutely fabulous service
The food is always fresh

“It was mainly to ease pressure whilst both working full time and the planning of meals and to increase the variety of what we ate. We upped it to weekly during the lockdown. Now are back to every other, and its mainly just to get us eating different things to normal. It’s exciting for the children when it arrives, they put it all away etc too.”

“For me, it was to give us some new ideas as our family meal plan was getting pretty boring. I don’t think the meal boxes are sustainable long term due to expense, but we now have loads of meals that we loved and now cook for ourselves regularly. I think we’ll probably end up doing that periodically, whenever we’re getting bored of our standard meals.”

“It takes all the “what shall we have for tea?” Stuff away, there’s no waste, and it’s cheaper than if I was to buy a weekly shop. I have 4 meals a week for 2 people and so I only have to buy a few bits when I go shopping. Well worth the money and it’s not even that much.”

“Plus my 15yo often cooks for when I get home from work. The recipes are so easy to follow and have step by step pictures, even he feels confident enough to make them.”

 

“I’ve been using Mindful Chef for about 6 months. I love it! Healthy and delicious meals which I use 4 times a week. Takes away thinking of what to cook. I also do it as for every meal I buy they give a meal to a child living in poverty – I love their ethos and would recommend 100%.”

“There are new recipes every week to choose from (from vegan to meat to fish) and I haven’t had a bad one yet! You can cancel any week if you don’t want it and can order one-off deliveries. 😊”

More Mouth-Watering Recipes!

This creamy sun-dried tomato courgetti is paired with hot smoked salmon, a pinch of chilli flakes and Tenderstem broccoli.

Mind-full Chef deliver all this:

  • 120g cherry tomatoes
  • 1/2 lemon
  • 1/2 tsp red chilli flakes
  • 180g Tenderstem broccoli
  • 1 tsp oil
  • 2 garlic cloves
  • 2 tbsp Belazu sundried tomato paste
  • 2 x 130g hot smoked salmon fillet (skin on)
  • 400g courgette
  • 40g creamed coconut

Macros

778 calories • 38g carbs • 51g fat • 43g protein

Recipes like these, delivered to your door

Method

1. Trim the broccoli, slice in half lengthways and chop into 4cm-long pieces. Cut the cherry tomatoes into quarters.

2. Remove the ends of the courgettes, but leave the skin on. Prepare the courgette noodles using a peeler; slice the courgettes into long thin strips (or use a julienne peeler or spiralizer if you have one).

3. Boil a kettle. Dissolve the creamed coconut in a jug with 150ml boiling water.

4. To a saucepan, add the creamed coconut and the sun-dried tomato paste. Simmer on a low-medium heat for 5 mins or until the sauce has thickened. Season with sea salt and black pepper.

5. Meanwhile, flake the salmon into bite-sized pieces. Heat a large pan with 1 tsp oil on a medium heat, add the garlic and cook for 2 mins, then add the broccoli and cook for a further for 3 mins. Add the cherry tomatoes and salmon and cook for a further 3 mins, stirring occasionally.

6. To the pan, add the courgetti and cook for 2 mins, then stir through the creamy tomato sauce, the chilli flakes and the juice from a quarter of the lemon.

7. Serve the salmon courgetti in two warm bowls and drizzle over the remaining lemon juice.

Recipe for two people, halve the ingredients for one person

Turmeric, spinach & coconut fish dahl

Turmeric, spinach & coconut fish dahl

Mindful Chef use sustainably sourced coley – prized for its full, chunky flakes – in this fragrant one-pot dish. Brightened with antioxidant-rich turmeric and studded with red lentils, the curry is enriched with silky coconut milk.

Mind-full Chef deliver all this:

  • 1/2 tbsp oil
  • 1 red chilli
  • 1 red onion
  • 1 tsp turmeric
  • 200ml coconut milk
  • 2 garlic cloves
  • 2 large tomatoes
  • 2 spring onions
  • 2 tsp garam masala
  • 2 x 150g coley supreme (skin off)
  • 4cm fresh ginger
  • 80g red split lentils
  • 80g spinach
  • Medium handful of fresh coriander

Macros

941 calories • 77g carbs • 46g fat • 58g protein

Method

1. Peel and grate or finely chop the garlic and ginger. Finely slice the red onion. Roughly chop the tomatoes.

2. Heat a large pan with 1/2 tbsp oil on a medium heat, add the onion, garlic and ginger, cook for 5 mins until softening. Then add the garam masala and turmeric and cook the spices for a further 2 mins.

3. Rinse the lentils in cold water. Add the lentils to the pan, stir for a further minute until coated with the spices. Add the coconut milk and 150ml cold water. Leave to simmer for 15 mins (add more water if the lentil dahl becomes too dry).

4. Meanwhile, finely slice the spring onions and red chilli (remove the seeds for less heat). Roughly chop the coriander leaves. Cut the coley into bite-sized chunks.

5. To the pan, add the spinach, tomatoes, half of the spring onions, half of the coriander and some of the chilli (to taste), stir until the spinach has wilted. Place the fish pieces on top and simmer for 5 mins with the lid on, then a further 5 mins with the lid off until the fish has cooked through. Season with sea salt and black pepper.

6. Serve the fish dahl in two warm bowls and garnish with the remaining chilli, coriander and spring onions.

*Recipe for two people, halve the ingredients for one person

Sticky harissa chicken with mango salsa

Light, fresh but with major taste: their sweet and spicy salad tosses juicy mango salsa with honey-harissa free-range chicken. They serve all on a bed of healthy greens, including crunchy cucumber, rocket and Tenderstem broccoli

Mind-full Chef deliver all this

  • 1/2 red chilli
  • 1/2 red onion
  • 180g Tenderstem broccoli
  • 1 baby cucumber
  • 1 lime
  • 1 mango
  • 2 tbsp oil
  • 2 tsp harissa paste
  • 2 tsp honey
  • 2 x 170g chicken breast
  • 40g rocket

Macros

654 calories • 82g carbs • 19g fat • 52g protein

Sticky harissa chicken with mango salsa

Method

1. Preheat oven to 220C / gas mark 7.

2. In a small bowl, mix together the harissa paste and 1 tsp honey. Place the chicken breasts on a baking tray and spread over the honey harissa mix, then season with sea salt and black pepper. Place the tray into the oven for 20-25 mins until cooked through.

3. Slice 1/2 of the half red onion into bite-sized pieces. Trim the tenderstem broccoli and slice in half lengthways. Add the red onion and broccoli to a second baking tray, drizzle with 1 tbsp oil and a pinch of sea salt, place in the oven for 10 mins until the broccoli is cooked.

4. To make the mango salsa; roughly dice the baby cucumber and finely dice the half red chilli (remove the seeds for less heat). Peel and de-stone the mango then cut into small 1cm cubes. Finely chop the remaining 1/4 of the red onion. Add all of these salsa ingredients to a bowl. Squeeze over the juice from half of the lime, 1 tbsp olive oil and the 1 tsp honey. Combine well then set aside.

5. Thinly slice the cooked chicken.

6. Place the rocket onto two plates with the roasted broccoli and red onion. Spoon over the mango salsa and top with the sliced chicken breast. Squeeze over the remaining lime juice (to taste).

Recipe for two people, halve the ingredients for one person

If you like the idea of using meal kits that provide you with the ingredients and by so making the process of planning and cooking meals much more convenient, check out their website below.

For tasty meal boxes delivered to your home every week, use this code and get get £10 off your first and second boxes at Mindful Chef – takes the hassle out of meal planning! 

Use this discount Code:  AFF10X2 

Expiration 31/12-2020

Loads Of Love To You Wherever You’re In The World!

Beatrice ❤️

Fab And Fit Over 50 – Health And Fitness With Beatrice

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