WEEK 1- Low Carb Diet Meal Plan

I thought this would be the easiest way to have you see what I ate this week. I mixed and matched all the recipes here to include 2 snacks, breakfast, lunch and dinner. I ate what I felt like eating and kept it pretty loose you can say. 

I followed this and saw amazing results. Make sure you're subscribed to my YouTube Channel - lil Piece of Hart so you can follow me along my journey. Also follow my blog so you can see when I post new recipes and videos!

*If you are hungry after you eat a meal or a snack my best advice would be to wait 10 minutes and see if you are still hungry. Sometimes it takes our bodies time to recognize that we ate enough and we are full. If you're still hungry have another snack or an extra serving of the vegetable portion of your meal.

*I have included links to all of the items below that reference a recipe of mine. Click on the colored word and it will take you to the full recipe so you can see exactly how to make it. 

*In parenthesis I explain the grams per serving because you might not be buying the exact same brand of cheese or cream cheese I am, which is fine- just make sure you check your labels so you are not eating more carbs than you want to.

OK, here's my very first meal plan for Week One!

Breakfast

8am

coffee with half and half and up to 2 Truvia for sweetener every day 

& one of the following:

- One serving of my Lemon Pancakes (video to come but here is the recipe:)

1/4 cup ground flax, 1 packet Truvia, juice of 1/2 lemon, 1 egg, zest of half a lemon= mix together until a batter forms. In a non stick skillet melt 1/2 Tbsp butter and make 2-3 pancakes. Cook for a few minutes on each side then top with butter, zest from the other lemon half and a squeeze of lemon juice.

-2 Breakfast Bombs with 1/4 avocado and choloula sauce

-2 sunny side up (or scrambled) eggs with 3 sausage links

Snacks

10am & 3pm one of the following

-1 string cheese of your choice (2 grams of carbs or less) & 10 raw almonds

-1/4 cup mixed nuts

-6 slices of cucumber spread with 2 Tbsp of chive cream cheese (less than 1 gram per Tbsp)

Lunch

12pm one of the following: 

-My BLT Salad (made with my blue cheese dressing)

- 1 can of tuna with 3 Tbsp mayo, salt, pepper and chili flake served over romaine lettuce with 5 cherry tomatoes

-Chicken Caesar salad made with 2 cups romaine lettuce, 3/4 cup cooked chicken, 2 Tbsp extra parmesan cheese and up to 3 Tbsp Caesar dressing

Dinner

6pm one of the following:

-1 salmon filet pan fried with 1/2 Tbsp olive oil and salt and pepper

served with 1 cup of baby spinach or arugula

Served with a side of roasted vegetables- 5 asparagus spears, 1/4 cup chopped red onion, 1/4 cup bell pepper, 1/4 cup zucchini. Top veggies with 1 Tbsp olive oil, salt, pepper and garlic powder and bake at 415 degrees for 25 minutes tossing half way through. 

-1 burger topped with 2 slices of cheese with mayo and mustard.

 Served with a side salad of 1 1/2 cups baby spinach with 1/4 cup bell pepper, 1/4 cup cucumber, olive oil and vinegar dressing

-Cover chicken breast with dijon mustard and pan fry in 1/2 Tbsp olive oil

Serve with 1 cups broccoli florets tossed in olive oil roasted in the oven at 425 degrees for 15-20 minutes until desired doneness

Nigh time snack (optional):

2 White Claw Hard Seltzers

OR

2 Glasses of Red Wine

OR 

another snack from the list above

Top 3 Lunch Salads - LOW CARB

Back to school? Again? Whether you're going back to school or getting used to what I like to call "life after Summer" these three salads will help you get out of the funk and get excited again. I think it's really important to focus each day on the positive things in life. So why not start with food? When I was in school the only thing I looked forward to (besides leaving school at the end of the day lol) was LUNCH! So why not pack yourself an amazing salad to look forward to?  Here are my and Jasons top 3 lunch salads that I will be making A LOT come Monday because I am starting low carb again! I had my baby in March and now I am ready to jump back in so make sure you stay tuned to my YouTube Channel and this blog for updates, meal plans, recipes, and much more!

*Also subscribe to my YouTube channel through the video above- when I hit 10,000 subscribers I will be doing my first ever give away!* Enjoy!

Ham & Cheese Salad- Serves 1

4 thin slices Black Forest ham

2 thin slices American cheese

5 cherry tomatoes, but in half

1 green onion, sliced thin

2 cups spring mix lettuce

Layer 2 slices of ham and one slice of American cheese. Roll up and slice into pinwheels and repeat with the other 2 slices of ham and slice of American cheese. 

Slice tomatoes in half and thinly slice green onion. 

Top spring mix with ham and cheese pinwheels, halved tomatoes, and green onion. 

*I like to use Ranch dressing on this salad*

A-BLT-E Salad- Serves 1 

3 slices cooked bacon

2 cups romaine lettuce, chopped

1/4 cup chopped tomato

2 hard boiled eggs, sliced

2 Tbsp red onion, sliced or chopped

1/4 of an avocado 

garlic salt

pepper

red pepper (optional)

Chop up the romaine, tomato, avocado, and red onion. Slice the hard boiled eggs. Crumble the bacon.

Season the hard boiled eggs and avocado with a sprinkle of garlic salt and pepper. Optional- sprinkle a little red pepper on the avocado. 

Top the romaine with avocado, bacon, tomato, red onion, and hard boiled eggs. 

*I like to use Bleu Cheese dressing on this salad*

Italian Style Salad with Chicken- Serves 1

1 cup cooked chicken 

1/4 cup chopped pepper (I used orange bell pepper)

1/4 cup chopped tomato

2 Tbsp green olives, halved

2 cups baby romaine lettuce

1/4 cup shredded mozzarella cheese

Parmesan crisps 

garlic powder

dried oregano

Chop, slice, or shred your cooked chicken. Season the chicken with a sprinkle of garlic powder and dried oregano. Choo the tomato, bell pepper, olives, and lettuce. 

Top the lettuce with chicken, tomato, olives, bell pepper, and then sprinkle with mozzarella cheese. Top with parmesan crisps and sprinkle all over with a little more dried oregano. 

* I like to make a simple vinaigrette of red wine vinegar and extra virgin olive oil for this salad dressing*

Low Carb Summer Chicken Bowls

It's here...!! My Summer Chicken Bowl recipe is finally ready to be viewed by the world. I have been making this for J's lunch prep for awhile now and when a meal is husband approved I feel like then you know-- it's ready to be shared. But really, this recipe is super easy and quick. I don't know about you but when I meal prep there are times when I feel like spending hours in the kitchen and really cooking... but then there are other times... those other times I know I have to meal prep but I really don't want to and I do it because I have to... well if you're also like me and wanna get in and out of the kitchen then make this easy chicken bowl and get back out and enjoy this amazing Summer while we still have it! Before we know it its going to be Fall and we are going to be into comfort food weather... and you better stay tuned because I have a ton of comfort food recipes up my sleeve!

Summer Chicken Bowl- Makes 1

1 cup baby spinach

8 mozzarella pearls

1 Tbsp pesto

pinch of red pepper flakes (optional)

1 cup cooked chicken, shredded or diced

2 Tbsp finely grated parmesan cheese

1/4 tsp garlic powder

1/4 tsp dried oregano

1/4 tsp dried basil

8 cherry tomatoes (mine were equivalent to 2.5oz)

You will also need some olive oil and salt and pepper.

To start chop or shred your cooked chicken. In a small bowl combine chicken, parmesan cheese, garlic powder, basil, and oregano. Mix well until the cheese is incorporated with the chicken. Set aside
Next, prep the mozzarella- cut balls into smaller pieces if desired and mix well with pesto and a pinch of red pepper flake, set aside.
Next, cook the tomatoes. You can roast these in the oven or if you are impatient like me you can "roast" the tomatoes in a small sauce pan. Heat your pan over medium high heat with a small drizzle of olive oil. Add in your tomatoes along with a pinch of salt and a pinch of pepper. Shake the pan to cook the tomatoes on all sides until they are as blistered as you like. (see video above for reference)
Then it's time to assemble the bowls. I like to add in my spinach and then pile on the chicken, mozzarella, and tomatoes right on top.
*To enjoy this bowl cold just top with a drizzle of balsamic glaze or make a simple vinaigrette using olive oil and balsamic vinegar.
*If you are going to enjoy it warm then store the mozzarella separately until you are ready to eat. Microwave until warm and add mozzarella on top. Add balsamic glaze or vinaigrette and Enjoy!

Nutritional information for entire recipe (not including any dressing)

340 Calories

34 grams of Protein

4.3 grams of Net Carbs

low carb Root Beer Float

When I first started my blog my plan was to take everyday foods and transform them into a low carb dish that any low-carber could eat and not feel like they were depriving themselves. I have done a lot of that on this blog and also through my YouTube videos and just the other day I was craving yet another high carb, high sugar treat so I set out to recreate it in a way us low-carbers can enjoy. So today I bring you the LOW CARB Root Beer Float!  If you use the right ingredients you can have yourself a sweet treat without any of the guilt. I hope you guys enjoy this one and I also hope you're all having a great Summer!

low carb Root Beer Float - Serves 1
1/4 cup vanilla bean Halo Top ice cream
8 oz Diet A&W Root Beer

Simple as can be- add your ice cream into a glass, top with soda, enjoy with a spoon and a straw!
Enjoy!

Nutritional Info

30 calories

2.5 grams protein

5 net grams carbs

low carb Broccoli Cheddar Chicken

This chicken might be my new favorite. I know, I know I say that a lot - howeverrrrr the ease at which this chicken comes together coupled with how bomb the flavors are really make it an effortless meal. Hence my favoritism of the moment. I know you will like it too and the carb count is so low it's pretty much a no brainer. Did I mention per piece chicken you're looking at ONE GRAM of carbs?!  Heck Yasssss!
I made this for dinner a few night ago and we had leftovers and J said it was the perfect lunch the next day. So not only do you have a flavorful dinner you can also meal prep this chicken for your lunches for the week! Hey, it was husband approved- you can't beat that!

low carb Broccoli Cheddar Chicken- Serves 4
3 slices of cooked bacon, chopped into smaller pieces
1 oz cream cheese, softened
1/4 cup mayonnaise
2 Tbsp grated parmesan cheese
6 Tbsp shredded cheddar cheese, divided
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 cup broccoli chopped and steamed (see below)
2 chicken breasts, cut in half lengthwise to make 4 pieces (see video)
Olive oil
Salt & Pepper

Preheat your oven to 425 degrees.

Prep your chicken, season with salt and pepper.
Cook the chicken on the stove over medium high heat then remove to a foil lined baking sheet.
While the chicken cooks make the 'topping'.
*(To steam your broccoli- chop it into small pieces and place in a bowl with 1 tbsp of water and microwave for one minute- see video to watch me do this)
In a small bowl combine the cream cheese, mayo, parmesan, garlic powder, onion powder, bacon, and 2 Tbsp cheddar cheese. Season with salt and pepper to taste. Mix well. Then fold in the steamed broccoli.
Divide the mixture between the 4 chicken pieces and spread evenly over the top.
Top each chicken piece with 1 Tbsp of cheddar cheese.
Bake the chicken for 10-15 minutes or until the cheese is melted and the chicken is cooked.
Enjoy!

Nutritional Information Per Serving

298 Calories

26 Grams of Protein

1 Gram of Carbs