On a low-carb diet, eat small meals 4 to 5 times a day. Start eating at no more than 3.5 hours apart so you don’t get hungry. For example, you can eat at 8-11-14-17 and 8 p.m. The meals are low-carb which means you don’t eat bread, grains, pasta and rice. You also eat sugars and sauces in moderation. Eat as pure as you can sustain in the long run.
Low-carb diet – make sure you have structure
Start the day with a breakfast of cottage cheese, nuts and fruit. Next to this, eat 3 to 4 meals consisting of 80 to 120 grams of protein (meat, fish, meat substitutes, poultry, eggs) and lots of vegetables. Adding some fats such as nuts, seeds and 30+ cheese is also allowed. Preferably no fatty and processed meat. Lean minced meat and chicken breast or eggs are fine. Vegetables and fruits are all allowed. Drink plenty of water for waste removal (1.5 liters per day). Or, for example, get used to drinking a glass of water after every toilet visit. Drink mainly water. In addition, coffee and tea are also allowed without restriction.
Get used to drinking a large glass of water after every toilet visit
Tips to keep it up
If there is a longer time between meals, take snacks such as: a piece of fruit, raw vegetables like carrot, bell pepper or cucumber, a glass of milk, a boiled egg or a few slices of chicken breast. So always have some fruit, raw vegetables or a packet of milk with you for when you are delayed.
One idea for making salad is to use a “salad mix. These are small bags of seasonings that you can make with a little water and oil. Cook very large portions! And the pan doesn’t have to be empty! You have to eat often, so you are happy if there is something left. It is also convenient to boil some eggs beforehand every night and fry, for example, minced meat or chicken breast. Fresh packets of vegetable soups are very tasty and give a lot of filling. (For example verspakket parsnip soup or tomato soup from Lidl) Also try the mixes for a scrambled egg or farmer’s omelette. That way you eat your eggs a little differently.
Groceries Low-fat cottage cheese or Greek yogurt 0% fat Unsalted nuts. Lots of lettuce (multiple types so you can vary). Mushrooms Bananas, grapes, apples Stir-fry vegetables like leeks, peppers, winter carrots, cabbage, bean sprouts, eggs, chicken breast, lean minced meat and “Salad mix. Lots of vegetables such as cauliflower, broccoli, winter carrots, zucchini, cucumbers and pine nuts for your salad. Also cherry tomatoes, grated mature cheese 30+, tomato sauce, stir fry sauces (not too much) or herbs. Fresh packet soup, salmon from the freezer, water-based tuna. For an ideal breakfast: cottage cheese with nuts and fruit, 200-250 grams of low-fat cottage cheese or Greek yogurt (0% fat) with 1 hand of unsalted nuts, half a sliced banana and some halved grapes.
Sample meals for a low-carb diet
- A simple meal: Choose a piece of lean meat or fish with vegetables of your choice. Eat an ordinary Dutch meal but omit the potatoes. Replace them with a portion of mixed lettuce or an additional vegetable. For example: Small meatball (100 grams) with cauliflower and lettuce (bake several small meatballs, that way you can get another couple of meals ahead).
- A piece of chicken with mushrooms and broccoli
- A piece of whitefish with peas
- A tartlet with broccoli
- Babi ketjap without rice
Eat babi ketjap as you are used to, but replace the rice with a large portion of lettuce or, for example, cauliflower rice (rice made from cauliflower, ready-made at supermarket). Be sparing with the sauce. - Macaroni without macaroni
Eat macaroni as you are used to but replace the macaroni with a large portion of lettuce. - Chili concarne
Eat a small portion of chili concarne as you are used to it (without rice, potatoes, etc.) Eat a large portion of lettuce for filling. - Stir-fried minced meat or chicken with vegetables and herbs
Stir-fried chicken and minced meat and stir-fried vegetables can go either way!
Vary flavors of spices and use some ready-made stir fry sauces or packets if necessary. For example, minced meat with cauliflower, leeks, peppers and a curry flavor. Also delicious is chicken, mushrooms, leafy spinach and pine nuts.
- Butter omelet with light salad
Ingredients: Eggs, Bell bell pepper, Red onion, Mushroom, Tomato, Pine nuts, Olive oil, Lettuce (arugula melange), Pepper
Preparation: 1. Chop the red onion 2. Slice the mushroom 3. Cut the bell bell pepper into small cubes (do not forget to remove the white seeds) 4. Cut the tomato into wedges (remove the green crown from the tomato) 5. Now mix the lettuce with the tomatoes, pine nuts, little bit of red onion and a pinch of pepper. Your light salad is now finished 6. Beat the eggs with a pinch of pepper 7. Put some oil in the pan 8. When the pan is well hot you can add the rest of red onion to the pan 9. Add the bell bell pepper and mushrooms to the onion as well. Fry this lightly and then add the egg. 10. Fry these on both sides and the dish is ready. - Tonion salad with cucumber and tomato
Ingredients: arugula, carrot, cucumber, tomatoes, canned tuna, capers, salt and pepper
Preparation: 1. Prepare all the ingredients 2. Place the lettuce on a plate 3. Cut the carrot, cucumber and tomatoes small and divide over the lettuce 4. Drain the tuna and divide over the plate 5. As a finishing touch, sprinkle some capers, salt and pepper over the top and serve. - Cucumber barge with tuna salad
Ingredients: cucumber, low-fat yogurt, capers, mustard, water-based tuna, salt and pepper
Preparation: 1. Prepare all ingredients 2. Wash the cucumber well and cut it in half lengthwise. Remove the seeds using a teaspoon 3. Take a small bowl and mix in it the yogurt, capers and mustard. Stir well 4. Drain the tuna and add to the yogurt dressing 5. Season with salt and pepper and fill the two halves of the cucumber with the tuna/yogurt mixture. - Courgette with minced meat and cheese
Ingredients: Zucchini raw, Minced beef lean, Tomato sauce, Mozzarella cheese (or 30+ mature) grated, Little garlic fresh (or chopped garlic in a jar), Basil (fresh)
Preparation: 1. Heat the oven to 220 degrees 2. Cut the zucchini in half and scoop out the center 3. Fry the minced meat and garlic until tender and add the tomato sauce. Bake for 10 minutes 4. Place the zucchini in a baking dish and spoon the minced meat into the zucchini 5. Sprinkle a little mozzarella on top and bake in the oven for 8 to 10 minutes 6. Finish with fresh basil. Enjoy! - Paprika stuffed with lean seasoned minced meat
Fill Bell Peppers with fried seasoned minced meat possibly with additional stir-fried vegetables. Sprinkle with grated cheese, for example, and place in a preheated oven until the cheese is melted. - 2 boiled eggs with vegetables
- Crumpets, salad or a bowl of vegetable-based soup
- Stuffed salmon with carrot puree
Ingredients: piece of salmon fillet, winter carrots, butter, salt, pepper, nutmeg, onion.
Preparation: Fry a piece of salmon fillet as indicated on the package (also available in the freezer) Make a carrot puree of cooked winter carrots with a little butter, salt, pepper, nutmeg and possibly an onion. Delicious with a sprig of fresh parsley. - Pack of chicken breast slices and some canned peas and carrots.
If you don’t have the time/feeling to make anything this is your salvation. - Wheatloaf with ham and cheese from the oven
Ingredients: chicory, ham, cheese
Preparation: Precook chicory stalks (5 min), pat dry well and wrap in a slice of ham. Place the wrapped stems side by side in a baking dish and sprinkle with grated cheese. Place in a preheated oven (200) until the cheese is melted.
Eggs contain mostly protein and fat, and a small amount of carbohydrates. The egg yolk contains most of the protein and fat. There is mostly unsaturated fat in the yolk. Eggs are rich in vitamin B12 and vitamin D and minerals such as phosphorus and selenium. They are also a source of vitamin A, vitamin B2 and folic acid and minerals such as iron and zinc. (Source: Nutrition Center)
If it becomes too difficult, eat 1 meal with 1 serving of carbohydrates per day (1 handful) and preferably do this at bedtime meal. Do choose whole grain pasta or bread or brown rice when doing this.
Going away takes some preparation because you can no longer take your trusty sandwich with you. Bring a nice salad in a container with chicken strips, for example. Boiled eggs are also easy to bring along, as is a packet of chicken breast slices. Make sure you always have a fork and spoon in your bag so you can buy another ready-made salad from a supermarket if necessary. Small packages of cottage cheese and nuts are also easy to carry. Then swap your breakfast with another meal, for example. Be creative.
