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Low Carb Recipes with fat burning foods for Lunch

Low Carb Recipes with fat burning foods for lunch

Low Carb Recipes with fat burning foods for Lunch

Low Carb Recipes with fat burning foods for lunch

The whole idea is to change your lifestyle and not eat rubbish as this makes fatter. What we need is not to starve ourselves, get carbs in to ensure we have energy, ensure we have protein to ensure our muscles recover from the workout and daily routines and then ensure our fats and fibre is balanced by good fats and fibre.

I have lost 28kg’s and I feel with a 10 to 15% permanent body fat, I look competition ready all the time all year thru.

I spoke to many competitors and tried their routines, but, in doing so I have tried many approaches to get lean for a contest. Such approaches include ketogenic diet, carb rotation diet, high carb-low fat, low carb-high fat and more. Finally, tired of all the bland and boring meals day in and day out, I started to experiment with the limited ingredients that were available to me during my contest preparation. After long hours in the kitchen I have developed over a few tasty and exciting recipes that would not hinder my progress of getting “shredded” for the show.

You will encounter the same ingredients over and over again throughout this blog. I made sure to pick the leanest types of proteins, the most effective fat burning spices, complex carbs and the best unsaturated fat sources possible. These ingredients are staples in our diet, due to their high quality and effectiveness, when it comes to getting rid of excess fat and staying healthy.


Lunch Meals


Quinoa Burgers

Ever had a healthy, meatless burger? If not, try this amazing snack recipe, you sure will like it and will come back for more!

What you need

1 Large Onion

1 Clove Garlic

4 cups Broccoli Bunch

1 medium Zucchini

1 Cup Green Beans

1 ½ Cup of Quinoa

3 Cups Water

1 Cup Sliced Mushrooms

1 tsp. Coconut Oil

1 Lemon

1 Cup Quinoa Flakes

2 Whole Eggs – Beaten

Spice Options – Cumin, pepper, turmeric, saffron, chili flakes

Fresh Herb Options – Basil, coriander, parsley

1 cup almond flour

What you do:

  1. Place water and quinoa in a saucepan until the water boils, reduce heat, cover and simmer for 5 minutes, drain quinoa if necessary.
  2. In a non-stick pan, add coconut oil, onion, garlic, selected spices and stir. Add all remaining vegetables. Once the vegetables have softened, add the quinoa, stir together. Add finely chopped selected fresh herbs and lemon juice.
  3. Have 2 separate bowls ready – 1 with the beaten eggs, 1 with the almond flour and Quinoa flakes. Press the readymade quinoa into round patties and cover in egg mixture. Then roll the patties into the almond flour/Quinoa mix, as if you were making burgers.
  4. You will need to have a hot, non-stick frying pan or a grill ready to cook the patties. Use 1 tsp. of coconut oil if needed.

Makes 4 servings. Nutrient breakdown per serving

Calories 639

Carbs 81

Protein 26

Fat 25

Fibre 15


Low Carb Tortillas

These are great as a substitute for a regular tortilla wrap. You can use them to roll the Garlic Lime Chicken Fajitas or just about any other protein or vegetables of your choice.

What you need:

4.5 tbsp. Cottage Cheese

3 medium eggs

1 tsp. Cream of Tartar

Pinch of Salt

1 tsp. Coconut Oil

What you do:

  1. Blend all ingredients together until the cottage cheese is pureed and you have a smooth liquid.
  2. Lightly oil a frying pan with coconut oil and heat over medium high heat.
  3. Pour just enough batter in the hot skillet to coat the bottom of the pan. Once the crepe moves when you shake the pan (about 20 seconds), flip over and cook for an additional 10 seconds or until the crepe moves when you shake the pan.
  4. Repeat.

Makes 3 serving. Nutrient breakdown per serving:

Calories 113

Fat 8

Carbs 5

Protein 8

Fibre 0


Chicken Shawarma Lettuce Wraps

Try this super yummy and easy healthy Shawarma Recipe, it turns any bland chicken breast into a party in your mouth!

What you need

1 cup shredded English Cucumber

¼ cup Non-Fat Plain Yogurt

1 tbsp. Tahini

2 tbsp. Lemon Juice

½ tsp. Salt, divided

1 tbsp. Garlic Powder

1 tsp. Curry Powder

½ tsp. Freshly Ground Pepper

1 lb. Boneless, Skinless Chicken Breast, trimmed

1 tbsp. Coconut Oil

Large Romaine Lettuce Leaves

What you do:

  1. Preheat grill to medium.
  2. Stir cucumber, yogurt, tahini, lemon juice and ¼ -tsp. salt together in a medium bowl. Set aside.
  3. Combine garlic powder, curry powder, pepper and the remaining ¼ -tsp. salt in another medium bowl. Slice chicken breast crosswise into ¼ -inch strips; toss with the spice mixture to coat. Add 1-tbsp. oil and toss to combine.
  4. Grill the chicken, turning once, until cooked through, about 2 minutes per side.
  5. To serve, spread ¼ cup of the cucumber-yogurt sauce on a large lettuce leaf and top with one-fourth of the chicken. Fold like a taco and enjoy!

Makes 4 servings. Nutrient breakdown per serving:

Calories 290

Fat 16

Carbs 2

Protein 31.5

Fibre 1


Turkey Meatballs

Simply delicious, clean eating; shared by one of our awesome clients.

What you need:

1 lemon – 1 tbsp. of grated lemon peel

2 green onions

2 garlic cloves

1 egg

2 tbsp. of chili garlic sauce or hot sauce

2 tsp. of fish sauce

1 lb. of ground turkey

3 tsp. of cornstarch

2 tsp. of cilantro

What you do:

  1. Mix lemon grate, onion, garlic
  2. Whisk egg, chili sauce and fish sauce and add to lemon/onion/garlic mix
  3. Add turkey mix in
  4. Add cornstarch and cilantro
  5. Make meatballs and cook for 20-30min – 400 degree

Makes 4 servings. Nutrient breakdown per serving:

Calories 304

Fat 13

Carbs 3

Protein 45

Fibre 1


Amazing and Healthy Stuffed Peppers

Here is an amazing recipe for tasty and nutritious stuffed peppers!

What you need:

6 large red or yellow bell peppers

2 medium onions

1.5 pounds of ground turkey

1 Can of diced tomatoes

1 can of tomato paste

Black pepper

Himalayan salt



Dry parsley

250ml Fat Free Sour Cream

What you do:

  1. Preheat the oven to 350 degrees.
  2. Cut the bell peppers in half vertically and discard all the contents.
  3. Cut onions into tiny pieces.
  4. Mix the onions, diced tomatoes, black pepper, Himalayan salt, paprika, oregano and the parsley in a pan with the ground turkey and brown the meat.
  5. Stuff the peppers with turkey mix (make sure to put a lot).
  6. Put the peppers in the oven and bake them for an hour.
  7. Take the peppers out and serve with some sour cream on top.

Makes 6 servings. Nutrient breakdown per serving (per pepper).

Calories 483

Fat 6

Carbs 51

Protein 50

Fibre 3


Baked Chicken Balls

I’m not a gourmet chef, but sometimes I manage to surprise myself with my own cooking. This recipe will provide you with 2-3 days’ supply of lean and nutritious chicken balls that taste amazing!

What you need:

5-6 medium tomatoes

1 large onion

4lb of ground chicken

¼ cup fresh cilantro

black pepper to taste

salt to taste

What you do:

  1. Preheat the oven for 400 Celsius.
  2. Dice the tomatoes (you can buy canned ones, but I’d stay away from them, due to the preservatives).
  3. Mince the onion.
  4. Throw the onions and the tomatoes in a baking dish.
  5. Chop up the cilantro.
  6. Put the ground chicken into a bowl.
  7. Throw in and mix the cilantro, black pepper and salt.
  8. Make chicken balls about the size of your fist.
  9. Put them in the baking dish and cook it for an hour

Healthy, tasty and easy to make. Goes well with pretty much any side of your favourite carbs. Makes approximately 14 chicken balls.

Makes 14 servings. Nutrient breakdown per serving:

Calories 321

Carbs 3

Fat 13

Protein 49

Fibre 1


Chicken Spaghetti Squash

I honestly don’t know a single person who doesn’t like pasta. However, we eliminate any bread-like products during the contest preparation, as they represent processed food. But don’t worry, we have a great recipe that can replace this desired dish!

What you need:

1 tsp Coconut Oil

1 cup chopped onion

5 cloves minced garlic

1 cup sliced mushrooms

1 cup finely chopped fresh tomatoes

1 tbsp. dried basil

½ cup fresh parsley

1 tbsp. dried oregano

1lb extra lean ground chicken

Salt and pepper to taste

What you do:

  1. Put the ground chicken in a bowl and mix in 1 tsp. of salt, 1 tbsp. of black pepper and 1 tbsp. of garlic powder.
  2. Put a skillet on medium and spray some Pam.
  3. Sautee mushrooms, garlic and onion in the pan.
  4. When the onions are transparent add the tomatoes, parsley, oregano and basil.
  5. Set the heat on low and add 1/4 cup of water. Let the sauce simmer, while stirring occasionally.
  6. In another pan, brown the chicken on medium heat. Drain any fat.
  7. When the meat is done, add it to the sauce and stir everything together.
  8. Serve on top of spaghetti squash.

Makes 5 servings. Nutrient breakdown per serving:

Calories 278

Fat 12

Carbs 8

Protein 35

Fibre 1


Lemon Curry Halibut

Lemon and curry offer a great deal of health benefits, from alkaline properties, to reduction of inflammation and even reducing the risk of cancer! Cooking fish with this flavourful spice blend is a great way to make healthy and delicious food, while dieting.

What you need:

500g of

5 fresh halibut filets (100g each)

¾ of lemon juice

1 tbsp. of chili powder

1 tbsp. oregano

1 tbsp. garlic powder

1 tbsp. yellow curry powder

salt and pepper (to taste)

What you do:

  1. Mix all the spices together.
  2. Spray Pam on a medium heated pan.
  3. Put the fillets on the pan and sprinkle them with half of the spice mix.
  4. Cook for about 2 minutes.
  5. Flip the fillets and sprinkle the remainder of the spice mix on top.
  6. Cook until the fillets are easily flaked.

Makes 5 fillets. Nutrient breakdown per Fillet:

Calories 142

Fat 3

Carbs 0

Proteins 27

Fibre 0


Tuna Burgers

Remember those offseason days when you could down an occasional guilt-free-burger and not worry too much about the calorie content of this simple and amazing dish? Well, we have a great alternative for you to replace the good ole high calorie burger for a low calorie tuna burger that has a good amount of protein, low carbs and fats and is almost as delicious as its meat counterpart. Welcome the Tuna Burger!

What you need:

2 cans of tuna (in water)

½ cup oats

2 egg whites

¼ cup of finely chopped onions

onion and garlic powder to taste

1 tsp. chili flakes

½ cup fat free plain Greek yogurt

What you do:

  1. Combine tuna, oats and egg whites in a bowl.
  2. Mix in the spices, Greek yogurt and onions.
  3. Form the mixture into 4 patties.
  4. Put the burgers on a skillet sprayed with Pam.
  5. Cook for 2 minutes on each side.

Goes great on a toasted Ezekiel bread brushed with mustard. If you are in a low carb zone simply smear lettuce leaves with mustard and enjoy!

Makes 4 servings. Nutrient breakdown per serving:

Calories 170

Fat 2

Carbs 11

Protein 29

Fibre 1


Spicy Chicken Breast Chili

Let’s assume that your contest prep fell on the Superbowl night. Wouldn’t it be terrible to eat your chicken breast and asparagus, while everyone around you is enjoying delicious smelling bowls of chili? We have a great solution for you! This low fat very moderate carb and high protein chili will spice up your contest prep and you will find yourself enjoying one of the most taboo dishes in the dieters’ world, without cheating on your diet!

What you need:

400g chicken breast, cubed.

2 cans of tomatoes

16oz tomato paste

1 cup chopped green chilies

1 medium chopped onion

tbsp. chili seasoning

salt (to taste)

What you do:

  1. Spray Pam on a pan and brown the meat.
  2. While the meat is browning combine the rest of the ingredients in a sauce pan and start simmering.
  3. Once the meat has browned (it shouldn’t be cooked) add it to the rest of the ingredients in the saucepan.
  4. Simmer for 45 minutes.

Around 4 weeks out we cut out the tomatoes and onions from our diet, as they contain a little extra carbs. However, before that mark we enjoy this delicious dish every weekend!

Makes 4 servings. Nutrient breakdown per serving:

Calories 246

Fat 1

Carbs 32

Protein 29

Fibre 8


Guilt-Free Frittata

This always reminds me of a cheat meal, although a perfectly clean and great for weight loss! When you get to about 4 weeks out, omit the cheese and replace one whole egg with 2 extra egg whites.

What you need:

100g sweet potato peeled and finely sliced

½ cup of mushrooms finely sliced

¼ cup of red onion finely chopped

1 whole egg

2 egg whites

1oz Fat Free Cheese

What you do:

  1. Place the sweet potato, onion and mushrooms on a non-stick pan and sauté until soft. Put aside on a plate or in a bowl.
  2. Beat together the egg and egg whites and pour into a hot non-stick pan.
  3. Wait until the bottom sets and add to the frittata the veggies that have been sautéed on top of it.
  4. Add the grated cheese and transfer the pan to a hot grill to set the top and to melt the cheese.

Makes 1 serving. Nutrient breakdown per serving:

Calories 236

Fat 6

Carbs 32

Protein 29

Fibre 7


Garlic Lime Chicken Fajitas

Add spice and flavor to your chicken without the added calories. The chicken is great on its own, in a wrap, lettuce wrap or on a top of a salad.

What you need:

1 tsp. Dehydrated mined garlic

1 tsp. dehydrated mined onion

1 tsp. ground cumin

1 tsp. dried oregano

2 tbsp. fresh cilantro (or 1 tsp. dry cilantro)

½ tsp. coarse black pepper

3 tbsp. lime juice

1tbsp orange juice

2 packets stevia

2 tbsp. coconut oil

½ tsp. sea salt

1.5 lbs. boneless skinless chicken breast cut into thin strips

1 red pepper

1 green pepper

1 yellow onion

What you do:

  1. Combine all the ingredients except the peppers and onion in a large bowl and mix until the chicken is fully coated.
  2. Refrigerate at least 30 minutes so that the chicken is well marinated.
  3. Once the chicken has been marinated, heat a large non-stick skillet on medium high heat and stir fry the chicken for a few minutes until lightly brown. Remove from pan and set aside.
  4. Add peppers and onion and cook for about 5 minutes or until tender.
  5. Add the chicken to the pepper and onion mix for a few more minutes until fully cooked.

Makes 5 servings. Nutrient breakdown per serving:

Calories 218

Fat 7

Carbs 3

Protein 32

Sugar 3

Fibre 0


Fish Cakes

Great with a side salad like the cucumber radish dill salad or even topped with burger toppings with side of sweet potato fries.

What you need:

1 can of 6 oz. tuna

1/3 cup of oats

3 egg whites

1 tbsp. fresh coriander chopped

1 green onion chopped

Salt and pepper to taste

What you do:

  1. In a medium sized pan sauté green onions until soft and remove from heat.
  2. In a large bowl combine all ingredients together and make into one or two patties.
  3. Coat a pan with oil or spray with non-stick cooking spray and sauté patties until browned on each side.

Makes 2 servings. Nutrient breakdown per serving:

If made with Tuna:

Calories 195

Fat 2

Carbs 14

Protein 49

Sugar 5

Fibre 2


If made with Salmon

Calories 267

Fat 4

Carbs 14

Protein 40

Sugar 5

Fibre 1


Baked Broccoli Loaf

Broccoli is a super food for a reason. It is packed with vitamins and minerals and is abundant almost in every healthy diet. Not sure about you, but we find broccoli a bit boring on its own, and this is why we decided to make it more exciting to eat it.

What you need:

8 c broccoli florets, steamed

4 egg whites

2 c unsweetened almond milk

6 tbsp. ground flax seeds

½ tsp. baking powder

1 ½ c fat free cottage cheese

What you do:

  1. Preheat oven to 375 degrees Celsius.
  2. In a bowl beat egg whites and cottage cheese.
  3. Add almond milk, ground flax seeds, baking powder and broccoli and mix.
  4. Bake for 30 minutes, or until the crust starts to form.
  5. Remove from oven, cool it, and enjoy it!

Makes 1 serving. Nutrient breakdown per serving:

Carbs 315

Fat 10

Carbs 21

Protein 41

Fibre 10


For supplements before, during and after, click the link:



Post Workouts

Protein Shake

Fat Burners


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