LOW CARB MENU PLZ
Untilproud11
Posts: 297 Member
Hello
I have Pcos & Im interested in going low carb for a while as doctor prescribed ...
I was reading about low carb and I'm very confused !
I mostly found recipes to make and with work and kids to take care of its impossible for me to be baking all the time ...
Any menu with simple easy to prep foods for snack dinner etc ... Will be REALLY appreciated!!
Thx
I have Pcos & Im interested in going low carb for a while as doctor prescribed ...
I was reading about low carb and I'm very confused !
I mostly found recipes to make and with work and kids to take care of its impossible for me to be baking all the time ...
Any menu with simple easy to prep foods for snack dinner etc ... Will be REALLY appreciated!!
Thx
0
Replies
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If you have questions about something your doctor prescribed, ask your doctor!
Just one thing, you won't be baking much on low carb, as baked goods is grains and grains is carbs. Low carb food is meat, fish, eggs, fats and oils, nonstarchy vegetables and small amounts of berries and certain fruit.0 -
Meat or fish and two veg.0
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I was diagnosed with PCOS in 2010. My endocrinologist also said to eat low carb, and prescribed metformin. I have recently found research that suggests eating a dairy free, and gluten free diet for battling this disease, along with low carbs. It means a complete lifestyle change for me but I'm willing to do it to stop the progression of it getting worse. Feel free to add me as a friend and check my food diary for suggestions as its open. Good luck!0
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From what I've read, low carb is excellent for PCOS. I'd suggest getting a good low carb cook book - tons of stuff in there, but you'll need to re-educate yourself a little about hidden carbs and sugar etc.
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Breakfast - eggs, smoked salmon or Greek yoghurt with berries or flax seed. Lunch - chicken salad or a tin of tuna. Dinner - prawn stirfry with shiritake noodles, fritatta, or steak with steamed veg. Snacks nuts, hard boiled egg, cheese.0
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kommodevaran wrote: »If you have questions about something your doctor prescribed, ask your doctor!
Just one thing, you won't be baking much on low carb, as baked goods is grains and grains is carbs. Low carb food is meat, fish, eggs, fats and oils, nonstarchy vegetables and small amounts of berries and certain fruit.
Plenty of people bake on a low carb diet. Coconut flour and almond flour are ideal for a low carb lifestyle.
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You want an actual menu? i.e. you want suggestions for what to eat for breakfast, lunch and dinner?
Here are two sites that tell you what to eat, without going so far as "on Monday".
http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/
http://www.apinchofhealth.com/forum/index.php/Thread/4685-Atkins-Induction-Recipes/
Regardless, good luck.0 -
kommodevaran wrote: »If you have questions about something your doctor prescribed, ask your doctor!
Just one thing, you won't be baking much on low carb, as baked goods is grains and grains is carbs. Low carb food is meat, fish, eggs, fats and oils, nonstarchy vegetables and small amounts of berries and certain fruit.
Lots of baked goods here:
http://www.ditchthecarbs.com0 -
Ok, you don't have to bake, then
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On Sundays I cook Monday thru Fridays dinner and put them in meal prep containers in my fridge. I've got 4 kids and a wife that don't share my low carb diet so this way I can cook them a normal dinner and just heat mine up with no extra cooking! it's made a big difference for me personally knowing exactly what I'll be eating for 1 meal a day.0
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1 protein and 1 veg. Serve a starch or grain for the rest of the family if you want, but dont eat it.0
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Low carb can actually be the easiest way to cook. The downside is that some people find it dull, or at least lacking in their favorite foods. A nice low-carb meal would be something like roasted chicken with sides of broccoli and green salad, or (on the more expensive side) steak or poached salmon and asparagus: really delicious food and as easy as falling off a log to cook, too. You can even cook the usual pasta, potatoes, and bread for your family, if you have to, and eat your meat and veg on the side, it's so easy to cook.
You might try EatThisMuch.com, which allows you to set the calories you're aiming at and your meal budget, as well as (as I recall) the carb/fat/protein mix, then generates simple recipes, including a shopping list.0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
That's because sugar is a carb.0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
What do you cook for your everyday meals?
When someone reduces carbs and sugar, they increase fats and oils. Try half and half or whipping cream in your coffee.0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
Go back to your dr and ask for a reference to a dietitian, you seem really confused about this. Which is ok, but it is the dr's job to help you figure it out. Did he mean to count carbs like a diabetic would, did he want to you go truly low carb? And what is low carb for him/her?
If you do go the low carb route, baking and sweets will not be happening much.
As a side note, if the dr is not a reproductive endocrinologist, I would suggest you visit one, because otherwise you might be just wasting time and money.0 -
How many carbs are you sticking to? Under 150 is sometimes thought as low carb, others think under 100
Personally, and yes I've had a PCOS diagnosis, I found it easy to lose weight focusing on calories alone, so my diet ended up being 50-60% carbs (above 200-250g on average) ...but some find low carb easier ...it does seem to be rather a throw it out there dietary plan du jour TBH ...that doesn't make it ineffective for those who enjoy it
Just google low carb recipes and there's a myriad of sites0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
There are some trade-offs you have to consider, and some facts to be aware off.
Protein foods are generally expensive, carbs inexpensive. You have to be creative to make low carb "cheap".
Sugar is a simple carbohydrate.
Sweet cravings usually diminish when you reduce sugar intake. Some people have to lower their intake of complex carbs (starch) as well to "tame" their "sweet tooth".
There is nothing wrong in having some sugary foods now and then, as long as it doesn't take up too much "room", so that you don't get in all the nutrients you need from all the other foods.
I really think you should talk to your doctor again and ask if they really think you should go low carb, why, and how low, and refer you to a dietitian, unless s/he just threw it out there, like aggelikik said. There are other ways to lose weight and improve health.0 -
She didn't give me a "number" but advised me to go low carb and maybe it helps more for pcos ...she mentioned lots of protein nd greens ...no starches
For me its a bit hard also kind of lame ...0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
Go back to your dr and ask for a reference to a dietitian, you seem really confused about this. Which is ok, but it is the dr's job to help you figure it out. Did he mean to count carbs like a diabetic would, did he want to you go truly low carb? And what is low carb for him/her?
If you do go the low carb route, baking and sweets will not be happening much.
As a side note, if the dr is not a reproductive endocrinologist, I would suggest you visit one, because otherwise you might be just wasting time and money.
Do go back to your Dr and ask for a referal to a dietitian.0 -
I also have PCOS, and discussed diet and reviewed a lot of research with an endocrinologist. She was happy with my weight loss on restricted calories while eating a variety of food, and since I didn't have issues with insulin resistance suggested that I continue with what I was already doing. (And keep up with regular moderate exercise, which I was already doing.) I don't go over 120g of carbs on most days naturally and cut out most refined sugar (soft drinks, candy - I don't have much of a sweet tooth, fortunately), but I'm not purposefully limiting carbs in any meaningful way. I regularly eat whole grains and potatoes, which keep me full from higher fiber content.
I am not in any way suggesting you not go low-carb, just demonstrating that the syndrome presents in a number of ways and people respond well to different diets. I definitely recommend finding a reproductive endocrinologist who treats PCOS if you haven't already. They can be a great help with diet and lifestyle support that suits you and give you guidance on restricting carbs.
But some lower-carb, easy meal ideas that I just happen to like:
fritattas with your favorite combo of veggies, meat, and cheese (good leftovers!)
taco salad - seasoned meat, romaine lettuce, salsa, avocado - crunch up a few corn tortilla chips or some toasted nuts on top
beef stew with mushrooms, green beans, onions, and carrots
curries and stir fry over smashed cauliflower instead of rice
pizza toppings baked in a mushroom cap or stuffed in a pepper (I love this when I want pizza but don't have a ton of calories to spend - also happens on a high fiber English muffin)
roasted brussels sprouts and ham topped with a fried egg (toss in some sweet or white potato if you can spare the carbs)
Check out the recipes section for more low carb threads!0 -
Some relatively inexpensive LC foods- eggs, canned tuna, chicken thighs/drumsticks, 80/20 ground beef, pork shoulder (Boston butt), all manner of fibrous veg (especially crucifirous veggies, leafy greens, celery, green beans). Quality fats can be pricey (butter, coconut or palm oil, good quality olive oil), but well worth it in terms of flavor and satiety (and keep in mind you will be buying less (or none at all) of the junky carbs (chips, baked goods, cereals, ice cream, soda, etc) which tend to be extremely expensive. Buying certain items in bulk allows for savings - seeds and nuts are much cheaper in larger quantities, stocking up in cheese and butter when it's on sale (they freeze very well), buying frozen berries (read labels - look for no ingredients other than the berries!) saves money especially when fresh aren't in season. Eating low carb doesn't have to be more expensive.
As for missing sweets - first, carb/sweet cravings will diminish, or even subside altogether in due course, and your tastes will change allowing you to taste the natural sweetness in foods that you may not currently perceive as sweet (seeds and nuts, dairy products, etc). Soon enough you will find berries to be cloyingly sweet and a sweet potato will knock your socks off!
Some menu options that don't require too much cooking-
Breakfast -
eggs, any style, either by themselves or with bacon or sausage or a "salad" of avocado and tomato, drizzled with olive oil
Cottage cheese (full fat) with tomatoes and sunflower kernels
Berries and walnuts or pecans, mixed with either heavy cream or full fat yogurt, and a sprinkle of cinnamon
Lunch -
A tin of tuna with a tbsp or two or real mayo, with a small green salad (feel free to put cheese, avocado, nuts/seeds, hard cooked eggs, and/or full fat dressing on your salad)
A bun-less burger with a small green salad
Leftover meat and veg from last night's dinner
Deli meat and cheese roll ups
Dinner -
Eat the same meat, pork, poultry, or fish as your family (beware breaded things - some people swear by subbing crushed pork rinds for breadcrumbs), plus extra veggies (non starchy); skip the starchy side dishes, or take a very small portion if your carb count allows it
For mixed dishes you may have to be more creative - put your taco meat and fixings on a bed of lettuce rather than a tortilla, on spaghetti and meatballs night skip the pasta and just eat meatballs and salad, for pizza look into low carb crusts (there are many recipes out there) or try putting pizza toppings on a portabello mushroom cap
Snacks/dessert- nuts, full fat cheeses, bacon, berries with heavy cream, very dark chocolate (at least 75% cocoa), veggies with full fat dips or guacamole
Beverages - obviously sugary drinks are out, diet is okay but some people find artificial sweeteners cause carb cravings so be aware of that, stick with water, unsweetened tea, coffee - either black or with half and half or heavy cream; strictly limit alcohol and opt for low carb choices - dry red or white wine, hard liquor with no mixers or chasers are your bet bets
Most restaraunts will happily allow you to sub an extra veggie for a starchy side and leave off sweet sauces, and some burger places will swap lettuce leaves for a bun.
It really is an easy and fun (and delicious!) way to eat, and many studies suggest it is helpful for PCOS. Good luck!0 -
Well I might be the first one to offer you specific meal ideas here. This is what I can come up with on the top of my head but also check search "low carb dinners" or "breakfast" on pinterest
Breakfast:
Omelette filled with cheese and veg (mushrooms, peppers, onions, broccoli, spinach)
You can also make those in muffin cups for breakfast on the go (google egg muffins)
Greek yogurt
Cottage Cheese
Lunch:
Dinner Leftovers
Big Salad with proteins like eggs, turkey, chicken, steak, bacon etc
Homemade Soups and Stews loaded with meat and non-starchy veggies
Dinner:
Proteins plus a couple veggies
Baked Chicken breast with a side salad and mashed cauliflower
Steak w grilled peppers, mushrooms, onions
Kabobs with your fav meats, mushrooms, bell peppers
Meatloaf
Chicken and broccoli casserole
And sandwich or wrap in lettuce or low carb wraps instead of bread0 -
Thank u all
I don't wanna go to "fancy " as my budget won't allow...
Thats why i was looking for easy simply foods that are probably already being used in my everyday meals
I have a sweet tooth sometimes
I really looove a little sweet by my morning coffee... I noticed there aren't any sweets in low carb other than berries or maybe a fruit ?!...
The easiest way to cut carbs is to skip the foods that are high in carbs without looking to replace them with a low carb version of that food. If I make steak, salad and mashed potato for dinner I would skip the potato. Instead of a sandwich, eat the meat and cheese wrap in the greens instead.
Dropping sugar added foods, baked goods, and grains is an easy start. Limiting starchy veggies and sweeter fruits helps too.
Liquid stevia like Sweetleaf will add sweetness to coffee and some foods.0 -
For low carb diets remember that you're not just restricting carbs, you're also restricting sweets and sugar. You're going to have to read labels.
Breakfast: Scrambled eggs (2) with 1 tsp heavy whipping cream mixed in (instead of 2% milk) and 2-3 slices of bacon. Black coffee with heavy whipping cream and splenda if you need a sweetener.
Lunch: Taco salad - Romaine lettuce, cooked ground beef, cheese, salsa and sour cream. Look for low carb counts on the salsa/sour cream but generally these aren't over 5g per 2 tbsp. Be careful of the carb counts on seasonings too, 1-2 tsp of taco seasoning on the ground beef may be enough.
Supper: Chicken Caesar Salad, no croutons. 1 chicken breast, crumbled bacon, and 2 tbsps of a low carb Caesar dressing.
Snacks: Sugar free jello pudding, mozzarella stick, small handful of almonds or 90% dark chocolate (1 serving)
There's a ton of Keto cookbooks out there that might help you in understanding low carb as well as give you recipes.0 -
Wow tons of great info ... Thank you all for sharing , I really appreciate it0
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