Low Carbohydrate Plan

Low Carbohydrate Plan Version: 1
Date Created: 14/11/2013

A Word From Our Nutrition Team…
Who are we?
Samuel Impey
Samuel is currently undertaking his PhD at Liverpool John Moores University (LJMU) studying the role of
protein during endurance exercise. Sam completed his BSc and MSc at LJMU, studying Sports and Exercise
Science for his undergraduate degree and Sports Physiology at master’s level.
Sam has previously conducted extensive research into the effect of exercise on our bodies; the results of which
have been presented at two international conferences. Throughout his studies and career, Sam has worked
with the general public and elite athletes in implementing strength and conditioning programmes and
nutritional interventions. Specifically - providing nutritional support for national and international Taekwondo
players, international Hand Ball, professional rugby players, iron man triathletes and Great Britain Ski and
Snowboard athletes.
Daniel Owens
Dan is currently a PhD student at the research institute for Sport and Exercise Science, Liverpool John Moores
University, where he previously gained a first class degree in Sports Science (physiology). He has also spent
time as a research assistant at the research institute for aging and chronic disease.
His current research focus is vitamin D deficiency and its implication for muscle function and regeneration.
Dan has previously provided nutritional support for amateur North of England boxers, including the British
Universities 2011 champion. Dan continues to offer nutritional advice to a range of athletes including Great
Britain Ski and Snowboard athletes and to Exeter Chiefs Rugby Union Football Club.
From both Sam and Dan, we wish you the best of luck with your new eating plan!
Samuel Impey Daniel Owens
www.dnafit.com Version: 1
How To Use This Document
This report is broken down in to two categories. Firstly, there is a 12 week meal calendar to help you plan each
day’s main meals, and secondly a selection of delicious and healthy recipes. Each recipe is assigned a number
so that you can easily reference the monthly meal plan. The meals are specially tailored by our nutrition team
to match your genetic needs. Wholesome, good for you and most importantly tasty, these recipes will provide
you with all the correct nutrition to match your DNA, they are tailored specifically to the results of your DNAFit
Diet test, providing you with the most effective eating plan for your body.
What’s special about your diet plan?

Low Carbohydrate
The diet we have put together for those needing a low carbohydrate plan is based upon many recipes that we
have accumulated during our time as sports nutrition advisers. We believe these recipes include a good variety
of quality protein, fat and carbohydrate (macronutrient) sources that also incorporate key vitamins and
minerals (micronutrients) that aid digestion and utilisation of the macronutrients, whilst supporting a healthy
immune system. A low carbohydrate diet can aid fat loss by increasing the utilisation of fat as a fuel source
during daily life, and is an effective way to prevent fat storage in those more vulnerable to gaining unwanted
adiposity. However, though it is a popular feature of many fad diets, consuming no carbohydrate at all may be
detrimental. Therefore our plans include some low glycaemic load (a measure of how food influences insulin
concentration following a feed) sources of carbohydrate that will minimise weight gain and support
metabolic health.
Meal Plan Calendar
Month 1
Low Carbohydrate
B = Breakfast L = Lunch D = Dinner
Each number refers to the meal recipe of that number for that meal time.
E.g. B4 = Breakfast recipe #4
B 1 5 7 4 3 8 6
Week L 11 2 9 12 3 1 7
1
D 7 8 10 15 13 12 1
B 2 10 9 5 1 3 4
Week
L 6 8 5 4 10 12 3
2
D 5 6 9 11 3 4 14
B 7 2 10 5 9 8 6
Week
L 2 11 7 9 8 6 12
3
D 4 5 7 12 2 8 10
B 4 3 1 7 2 10 5
Week
L 3 5 4 11 10 1 2
4
D 13 1 9 3 15 11 14
Meal Plan Calendar
Month 2
Low Carbohydrate
B 2 10 9 5 1 3 4
Week L 6 8 5 4 10 12 3
1
D 5 6 9 11 3 4 14
B 1 5 7 4 3 8 6
Week
L 11 2 9 12 3 1 7
2
D 7 8 10 15 13 12 1
B 4 3 1 7 2 10 5
Week
L 3 5 4 11 10 1 2
3
D 13 1 9 3 15 11 14
B 7 2 10 5 9 8 6
Week
L 2 11 7 9 8 6 12
4
D 4 5 7 12 2 8 10
Meal Plan Calendar
Month 3
Low Carbohydrate
B 1 5 7 4 3 8 6
Week L 11 2 9 12 3 1 7
1
D 7 8 10 15 13 12 1
B 2 10 9 5 1 3 4
Week
L 6 8 5 4 10 12 3
2
D 5 6 9 11 3 4 14
B 7 2 10 5 9 8 6
Week
L 2 11 7 9 8 6 12
3
D 4 5 7 12 2 8 10
B 4 3 1 7 2 10 5
Week
L 3 5 4 11 10 1 2
4
D 13 1 9 3 15 11 14
Eggs and Veg in Coconut Oil
Breakfast 1
Low Carbohydrate
Ingredients Instructions
• 2 tsp coconut oil • Chop vegetables into small pieces.

• 15g baby carrots • Break both eggs into a small bowl and beat
until mixed.
• 30g green peas
• Add coconut oil to a hot pan.
• 100g broccoli
• Add vegetables to the pan and cook until they
• 2 medium eggs
start to soften and take some colour.
• Add eggs and scramble all ingredients
together until cooked.
CHO (g) 12
Fat (g) 18
Protein (g) 15
Energy (Kcal) 275
Baby Spinach Omelette
Breakfast 2
Low Carbohydrate
• 2 medium eggs • In a bowl, beat the eggs, and stir in the baby
spinach. Season with nutmeg, salt, and
• 1 bunch baby spinach leaves (~100g)
pepper.
• ¼ tbsp ground nutmeg
• Add olive oil to a hot frying pan.
• Salt and pepper to taste
• Add the egg mix to the pan and cook until
• 2 tbsp olive oil partially set. Flip with a spatula and finish
cooking when set.
CHO (g) 4
Fat (g) 18
Protein (g) 14
Energy (Kcal) 240
Poached Eggs and Smoked Salmon
Breakfast 3
Low Carbohydrate
• 2 medium sized slices whole grain multi • Bring a shallow pan of water to the boil and
seed bread add a tbsp of white vinegar
• 60g smoked salmon • Take off the heat and crack the two eggs
slowly into the water
• 2 medium eggs
• Bring back on to a lower heat and simmer for
• White vinegar (to keep egg composure
3-5 minutes
during poaching)
• Meanwhile toast the whole grain bread
• Fresh dill for garnish
• Remove eggs from the water, place on toast
and top it off with the smoked salmon
• Add a few sprigs of dill to finish
CHO (g) 24
Fat (g) 13
Protein (g) 33
Energy (Kcal) 354
Baked Eggs in Avocado
Breakfast 4
Low Carbohydrate
• 1 ripe avocado • Preheat oven to 220oC

• 1 medium egg • Slice the avocados in half, and take out the
pit. Scoop out about two tablespoons of flesh
• Chives and pepper for seasoning
from the centre of the avocado, just enough
so the egg will fit snugly in the centre.
• Place the avocados in a small baking dish and
crack an egg into each avocado half.
• Place in the oven and bake for 15 to 20
minutes. Cooking time will depend on the size
of your eggs and avocados. Make sure the egg
whites have enough time to set.
• Remove from oven, then season with pepper
and chives.
CHO (g) 18
Fat (g) 38
Protein (g) 15
Energy (Kcal) 480
Greek Yoghurt, Almonds and Peach
Breakfast 5
Low Carbohydrate
• 200g fat free Greek yoghurt • Add yoghurt and almonds into a breakfast
bowl.
• 15 g almonds
• Peel and slice peach, add to the yoghurt and
• 1 medium sized peach
almonds.
CHO (g) 28
Fat (g) 23
Protein (g) 27
Energy (Kcal) 360
Asparagus, Bacon and Cheese Frittata
Breakfast 6
Low Carbohydrate
• 5 medium hen eggs • Position an oven rack in the upper part of the
oven and preheat grill.
• 2 table spoons grated parmesan
• Whisk the eggs, 3 tablespoons of the cheese,
• 30 ml skimmed milk
the milk, lemon zest, salt, and pepper to taste
• ¼ teaspoon freshly grated lemon zest together in a bowl.
• 1 teaspoon salt • Heat the olive oil in an 8-inch non-stick pan
• Freshly ground black pepper over medium heat. Add the asparagus and
bacon, and cook until the asparagus is
• 1 tablespoon olive oil crisp-tender, about 4 minutes. Reduce heat to
• 8 medium asparagus stalks, woody stems low, pour the egg mixture into the pan, stirring
trimmed, cut into ½ inch pieces gently to distribute the fillings evenly.
• 4 medium slices bacon, coarsely chopped • Cover, and cook until the bottom sets, but
does not get too brown (about 9 minutes).
• Remove the cover, scatter the remaining 1
tbsp of cheese over the surface.
• Place the frittata under the oven grill until the
top sets and browns slightly (about 1 minute).
Set aside for about 5 minutes before
CHO (g) 5 unmoulding. Slip the frittata out of the pan
onto a cutting board, cut into wedges. Serve
warm or room temperature.
Fat (g) 33
Protein (g) 32
Energy (Kcal) 450
Pineapple and Almond Soy Smoothie
Breakfast 7
Low Carbohydrate
• 160 ml almond milk • Combine all almond milk, pineapple, almonds

and soy powder in a blender and pulse until
• 70g chopped pineapple
smooth. Simple!
• 20 whole almonds
• 30g soy powder
• 2 ice cubes
CHO (g) 20
Fat (g) 14
Protein (g) 29
Energy (Kcal) 310
Arabic Style Breakfast
Breakfast 8
Low Carbohydrate
• 1 tomato • Chop tomato and cucumber into ~2cm cubes

and finely chop the mint. Add all ingredients
• ½ cucumber (~4’’)
to bowl and toss together.
• 2 medium hen eggs
• Scramble the two eggs on a medium heat in a
• 20g Greek yoghurt (1 tbsp) pan with one tsp olive oil
• ½ whole-wheat pita bread • Lightly toast pita bread.
• 1 tbsp fig jam • Once eggs are cooked, add all of the
• Handful of mint fresh mint leaves ingredients (including yoghurt and fig jam) to
a plate and serve.
• 1 tbsp olive oil
CHO (g) 31
Fat (g) 9
Protein (g) 18
Energy (Kcal) 300
Veggie Brekkie Bake
Breakfast 9
Low Carbohydrate
• 1 large field mushrooms • Heat oven to 200°C. Put the mushrooms and
tomatoes into an ovenproof dish. Add the
• 4 tomatoes, halved
garlic, drizzle over the oil and add some
• 1/2 garlic clove, thinly sliced seasoning, then bake for 10 mins.
• 1 tsp olive oil • Meanwhile, put the spinach into a large
• 50g spinach colander, then pour over a kettle of boiling
water to wilt it. Squeeze out any excess water,
• 1 egg then add the spinach to the dish. Make a little
gap between the vegetables and crack an egg
into the dish.
• Return to the oven and cook for a further 8-10
mins or until the egg is cooked to your liking.
*Serve with a side of mixed nuts.

Note that this will increase the fat
and calories.
CHO (g) 5
Fat (g) 8
Protein (g) 9
Energy (Kcal) 127
Avocado and Crispy Pancetta
Breakfast 10
Low Carbohydrate
• 3 rashers smoked pancetta • Grill the smoked pancetta until crispy with
your brad to the side to soak up the pancetta
• 1 slice wholegrain bread
fat.
• ½ ripe avocado
• De-stone and peel the avocado.
• ½ lime (for squeezing)
• Turn the toast and use a fork to squash the
• Few slices of fresh red chilli avocado flesh into the toast, spread to edges.
• 4 fresh basil leaves • Season with salt and pepper, squeeze lime
juice over and finish with the fresh basil
leaves and finely sliced red chilli.
• Crispy pancetta goes on top and serve.
CHO (g) 17
Fat (g) 37
Protein (g) 12
Energy (Kcal) 460
Poached Chicken, Veg and Salsa Verde
Lunch 1
Low Carbohydrate
• 1 chicken breast Chicken and Veg

• 1 onion • In a casserole pan, heat some olive oil (~2
• 4 broccoli stalks tbsp). Add rosemary leaves, slice all of the veg
roughly and add to the hot casserole dish.
• Handful green peas
• Once the onion takes colour, add salt and
• ½ carrot pepper and crumble in a chicken stock cube.
• 1 celery stick • Add 1 litre boiling water to the casserole dish
• Handful broad beans and cover with the lid.
• Few sprigs of rosemary • On a meat board, bash the chicken until its an
even thickness at both ends. Then add to the
For the Salsa Verde casserole, ensuring the chicken is fully
• Small bunch of tarragon submerged in the broth.
• 3 or 4 mint leaves For the Salsa Verde
• 2 anchovy fillets • Put the tarragon, mint, anchovies, capers and
mustard into a food processor. Add the garlic
• 1 tbsp capers
after putting it through a garlic crusher. Blitz
• 1 tsp dijon mustard all together until fine.
• 1 clove garlic • Add to a bowl with a tbsp of the chicken broth
• 1 tbsp cider vinegar from the casserole plus a tbsp of olive oil, the
vinegar and mix together.
• After ~8 minutes the chicken will be ready.
Remove with a ladle from the stock, slice up
and place on your salsa verde.
• Drain the vegetables from the chicken stock
and serve on the side.
CHO (g) 32
Fat (g) 4
Protein (g) 39
Energy (Kcal) 295
Avo Chicken Wrap with Salsa
Lunch 2
Low Carbohydrate
• 1 chicken breast (~200g) • Place the chicken in a medium saucepan and

cover with hot water. Bring to the boil over
• 25g corn kernels
high heat. Reduce heat to low and simmer,
• 100g roma tomatoes uncovered, for 10-12 minutes or until tender
• ½ fresh green chili and cooked through. Remove from heat.
Transfer chicken to a plate lined with paper
• 1 tbsp coarsely chopped coriander towel. Set aside for 5 minutes to cool and
• 1 wholemeal wrap drain. Use a fork to roughly shred the chicken.
• ½ small ripe avocado • Combine the corn, tomato, chilli and
coriander in large bowl.
• 4 cos lettuce leaves
• Heat the wholemeal wrap.
• Spread wrap with avocado. Divide chicken
evenly in the wrap.
• Place the lettuce on serving plates. Top with
chicken & avocado tortilla wrap and serve
with the corn salsa.
CHO (g) 35
Fat (g) 21
Protein (g) 35
Energy (Kcal) 462
Quick Jerk Chicken & Couscous
Lunch 3
Low Carbohydrate
• 1 chicken breast (~200g) • Wash the chicken breast and season with
pepper and Jamaican jerk seasoning. Slice
• 100g roast vegetable or other flavoured
courgette and season with salt and pepper.
couscous
• Warm a griddle pan and place the chicken on.
• Jamaican jerk seasoning
Away from the chicken also place on the
• Pepper courgette slices.
• ½ carrot • Whilst the chicken is cooking add a cup of
• ½ courgette boiling water to the couscous (equal volume
of water to couscous) in a small bowl. Cover
and leave to absorb the water for ~5 minutes.
• Turn the chicken and courgette once slightly
charred.
• Remove when cooked throughout.
• Place the couscous and courgette onto a plate
or bowl, slice the chicken and place on top.
• Grate the carrot and place on the side of the
dish.
• Quick, simple but nutritious.
CHO (g) 28
Fat (g) 3
Protein (g) 31
Energy (Kcal) 293
Chili, Chicken and Corn Soup
Lunch 4
Low Carbohydrate
• 5g butter • Melt the butter in a pan and cook the onion,

garlic, bacon, for a minute and then add
• ½ red chili pepper
chicken and chillies until soft but not brown. If
• 1 slices bacon (chopped) needed add a dash of water to prevent
• ½ finely chopped onion ingredients sticking to the pan.
• 1 clove garlic • Add stock and bring to the boil.
• 1 teaspoon thyme leaves • Add the remaining ingredients, cover and

simmer for 20 minutes.
• I large peeled and chopped sweet potato
• Season with black pepper and sea salt to
• 2 chopped small chicken breasts taste.
• 100g frozen sweet corn
• 750 ml chicken stock
• Black pepper to taste
CHO (g) 11
Fat (g) 3
Protein (g) 25
Energy (Kcal) 189
Goats cheese and Pancetta Pitta
Lunch 5
Low Carbohydrate
• 20g goats cheese • Grill pancetta until crisp and golden.

• 2 rashers pancetta • Toast pitta and slice open
• 1 ripe tomato • Thinly slice tomato.
• 1 handful spinach leaves • Crumble goats cheese into pitta with slices of
tomato and pancetta. Finish with spinach
• 1 whole-wheat pitta
leaves and a few splashes of balsamic
• Balsamic reduction reduction.
CHO (g) 10
Fat (g) 17
Protein (g) 19
Energy (Kcal) 272
Smoked Salmon & Cream Cheese
Lunch 6
Low Carbohydrate
• 2 slices smoked salmon • Toast the bread and cut in half diagonally to
form two triangles
• ½ tbsp cream cheese
• While warm squeeze a few drops of lemon
• 1 slices whole meal bread
juice on each slice
• 1 tsp fresh dill
• Spread cream cheese between slices and add
• ¼ lemon smoked salmon
• Finely chop and sprinkle over fresh dill to
finish
CHO (g) 18
Fat (g) 8
Protein (g) 12
Energy (Kcal) 192
Tuna, Rocket and Couscous Salad
Lunch 7
Low Carbohydrate
• 1 x 185g tin of tuna • Mix couscous with equal volume of boiling

water and leave to stand for 5 minutes.
• 3 handfuls of rocket
• In a bowl mix the tuna, balsamic vinegar and
• 1 tbsp pomegranate seeds
sliced spring onion.
• 1 spring onion
• When the couscous has absorbed all of the
• 15g flavoured couscous liquid, mix with tuna and finish with rocket
• 2 tsp balsamic vinegar and pomegranate seeds.
CHO (g) 31
Fat (g) 4
Protein (g) 19
Energy (Kcal) 236
New York Pitta Bread
Lunch 8
Low Carbohydrate
• 2 slices pastrami • Toast the pitta and open

• 2 slices cured ham • Spread mustard inside and add pastrami, one
slice of cheese, cured ham, second slice of
• 2 slices peppered salami
cheese and sliced gherkin, finally peppered
• 1 whole-wheat pitta salami with the final slice of cheese and the
• 3 slices emmenthal cheese lettuce leaf. Simple!
• 1 small gherkin sliced

• 1 large lettuce leaf
• 1 tsp American style mustard
CHO (g) 26
Fat (g) 21
Protein (g) 36
Energy (Kcal) 437
Fiesta Chicken and Guacamole
Lunch 9
Low Carbohydrate
• 1 cooked chicken breast For the Guacamole

• ½ avocado • In a pestle and mortar, pound the chilli,
• 1 red chili finely chopped coriander, half of the tomato, salt and ½ red
onion to a fine paste.
• Few sprigs of coriander finely chopped
• Add a little water and lime juice to make a
• 1 small tomato looser mixture. Scoop out the avocado flesh
• Chipotle chili sauce and mash in to the mix. Serve.
• Handful of peppery mixed leaf salad For the Chicken
• 1 finely chopped spring onion • Tear the breast apart with a fork and add to a
bowl.
• ½ diced red onion
• Drizzle with a little chipotle chili sauce and
• Tbsp cooked kidney beans work through the chicken.
For the Salad
• In a bowl, add the salad leaves, kidney beans,
spring onion, other half of the chopped
tomato, a few coriander leaves and toss
together.
• Drizzle with juice of half a lime.
Put the salad onto a serving dish, roughly place
the shredded chicken on top and serve the
guacamole on the side
CHO (g) 16
Fat (g) 18
Protein (g) 32
Energy (Kcal) 342
Broccoli and Stilton Soup
Lunch 10
Low Carbohydrate
• 150g broccoli, florets and stalks cut into • Place the pieces of broccoli into a glass bowl.
small pieces Pour over the vegetable stock.
• 200ml vegetable stock • Cover the bowl with cling film and place in
the microwave. Cook on full power for four
• 10g butter
minutes, or until tender.
• 1 spring onion, finely sliced
• Meanwhile, heat a frying pan until hot then
• 25g Stilton, crumbled, or to taste add the butter. When it starts to foam, add the
• 50ml double cream spring onions and cook for one minute.
• salt and freshly ground black pepper • Transfer the cooked broccoli and stock to a
food processor. Add the fried spring onions,
• pinch of freshly grated nutmeg Stilton and cream and blend until smooth.
• Transfer the blended mixture to a pan and
bring gently to a simmer.
• Season the soup with salt, freshly ground
black pepper and a pinch of nutmeg. Serve
CHO (g) 17
Fat (g) 37
Protein (g) 13
Energy (Kcal) 351
Mackerel and Tomato Salad
Lunch 11
Low Carbohydrate
For the Mackerel • Put a mug of boiling water into a pan and add
• 1 whole mackerel the quinoa, pinch of salt, and the half lemon.
• 1 tsp ground coriander Stick the lid on and stir every so often.
• 1 sprig rosemary • On greaseproof paper, score the mackerel on
• 1 clove garlic both sides and rub all over with salt, pepper
For the Salad and ground coriander. Then, place in a large
• 150g quinoa frying pan with a tbsp of olive oil.
• 200g mixed ripe tomatoes • Slice the tomatoes however you like and
• ½ red pepper place on your serving plate, finely slice and
• ½ lemon sprinkle over the fresh chilli.
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar • Strip the rosemary leaves over the fish then
crush and add the garlic. Turn the fish after 4
To serve or 5 minutes (when golden).
• 1 tbsp natural yoghurt
• After roughly 10 minutes when the quinoa is
cooked, drain it and add to your plate. Drizzle
with olive oil and place the fish on top.
• Spoon the yoghurt over the fish and serve.
CHO (g) 26
Fat (g) 18
Protein (g) 27
Energy (Kcal) 370
Japanese Miso Soup
Lunch 12
Low Carbohydrate
• 10g Japanese stock (instant dashi or 1 ½ • Add the dashi and boiling water to a sauce
tsp vegetable bouillon powder) pan.
• 400 ml boiling water • Finely slice asparagus and add to pan. Allow
to simmer for 3 minutes.
• 2 asparagus spears
• Place miso in a bowl and add a large spoonful
• 1 tbsp white miso paste
of the hot broth. Whisk and ensure all lumps
• ½ tbsp sweet rice wine are dissolved. When smooth add the mixture
• 1 tbsp soy sauce to the saucepan.
• 100 g cubed silken tofu • Add the sweet rice wine and soy sauce.
• Heat through gently (do not boil)
• Serve.
CHO (g) 18
Fat (g) 4
Protein (g) 9
Energy (Kcal) 139
Chicken Dim Sum
Dinner 1
Low Carbohydrate
• 1 x skinless chicken breast • Place wok on medium high heat pour in 5cm
boiling water, place steamer basket on top.
• 70g mixed mushrooms
• Cut the chicken into 1cm strips and toss in a
• 3 tbsp hoi sin sauce, plus extra to serve
bowl with roughly torn mushrooms, hoi sin
• 1 lime sauce, juice of ½ a lime and a pinch of salt.
• 100g tender stem broccoli • Tip into steamer basket with tender stem
• ½ cucumber broccoli.
• 1 tbsp low-salt soy sauce • Cook for 10 minutes, or until chicken is

cooked.
• ½ bunch of fresh coriander
• Peel cucumber into ribbons using potato
• 1 tbsp rice or white wine vinegar peeler.
• 2 tbsp sesame seeds • Toss in a bowl with soy sauce, vinegar and a
• 1 x 105g pack pickled ginger few torn coriander leaves, mix and squeeze to
make a pickle.
• 1 fresh red chili
• Serve with toasted sesame seeds, remainder
*Steamer basket needed. Available of the lime, pickled ginger, extra hoi sin,
at Chinese supermarkets. remaining coriander and chopped chili.
CHO (g) 11
Fat (g) 7
Protein (g) 37
Energy (Kcal) 330
Chicken Tikka Salad
Dinner 2
Low Carbohydrate
• 1 x skinless chicken breast • Toss chicken with salt, pepper and tikka paste.
• 2 heaped tsp tikka paste • Cook on griddle pan with halved mushrooms,
turning every 3 – 4 minutes until charred and
• 4 chestnut mushrooms
cooked through.
• 2 spring onions
• Trim and finely slice spring onions and half
• 1 fresh red chili chili.
• 1 tsp mustard seeds • In a frying pan, add mustard and cumin seeds
• ½ tsp cumin seeds and 2 tbsp of olive oil, spring onion and chili
for 1 min.
• ½ tsp turmeric
• Place lentils into a frying pan and squash
• 50g ready-to-eat puy lentils tomato in, add salt, pepper and a splash of red
• 1 ripe tomato wine vinegar – toss occasionally, remove from
heat after 5 minutes.
• Handful fresh coriander
• In a blender add coriander stalks, juice of
• 1 lemon
lemon, yoghurt, cashews, mango chutney and
• 2 tbsp fat-free natural yoghurt turmeric – blend until smooth
• 1 tbsp mango chutney • To serve – add baby spinach to large bowl,
• 100g baby spinach scatter over lentils chicken, coriander leaves,
dressing and crumble feta.
• 15g feta cheese
• Olive oil
• Red wine vinegar
CHO (g) 32
Fat (g) 8
Protein (g) 40
Energy (Kcal) 390
Spicy Cajun Chicken & Corn Salsa
Dinner 3
Low Carbohydrate
• 1 x skinless chicken breast • Put the corn on a griddle pan, turning when
charred. Remove when cooked all over
• 1 tbsp Cajun seasoning
• In a bowl toss the chicken with salt, Cajun
• Olive oil
seasoning and 1 tbsp olive oil.
• 1 rasher smoked streaky bacon
• Place the chicken in the griddle pan (once
• 50g okra corn has finished) turn regularly until charred
• 20g feta cheese and cooked.
• 2 corn on the cob • In a separate frying pan, add the bacon when
it starts to crisp add the okra and cook for a
• ½ handful fresh coriander further 5 – 10 minutes.
• 1 fresh red chili • To serve – hold the corn upright and run a
• 2 spring onions knife down to cut off the kernels, add them to
a bowl with ½ torn coriander leaves, sliced
• 2 tomatoes
chili, spring onions, tomatoes with pinch of
• 1 lime salt, lime juice and 1 tbsp olive oil and mix
well. Add the chicken and okra on top, finish
by crumbling feta and remainder of the
coriander leaves on top.
CHO (g) 36
Fat (g) 11
Protein (g) 38
Energy (Kcal) 360
Chicken and Broccoli Salad
Dinner 4
Low Carbohydrate
• 1 x skinless chicken breast • Trim broccoli heads and add to seasoned

boiling water, cook 4 minutes
• 1 head broccoli
• In bowl toss the chicken with salt, pepper and
• 1 heaped tsp ground coriander
ground coriander, fry in a pan with 2 tbsp
• Olive oil olive oil, turning regularly until cooked
• 100g bulgur wheat • Remove broccoli with tongs (leaving the pan
• 1 preserved lemon of water on the heat) place in a griddle pan
until charred.
• Small bunch of radishes
• Add 100g bulgur wheat and preserved lemon
• 1 spring onion to the broccoli water and cover, stirring
• ½ a handful fresh mint occasionally.
• 3 tbsp olive oil • Halve radishes, finely slice the spring onions
and top leafy half of the mint and toss in a
• 2 tbsp red wine vinegar
bowl with 1 tbsp olive oil, vinegar and
• 1 tbsp sunflower seeds seasoning
• Drain the bulgur wheat and add to salad and
mix, place broccoli and chicken on top.
CHO (g) 36 • Toast the sunflower seeds in the chicken pan

and scatter on top.
Fat (g) 11
Protein (g) 38
Energy (Kcal) 400
Chicken Fajitas
Dinner 5
Low Carbohydrate
• 1 x skinless chicken breast • In a bowl toss the chicken with salt, pepper
and paprika.
• 1 pepper
• Place in frying pan with 1 tbsp of oil, turn
• ½ red onion
regularly until cooked.
• 1 heaped tsp sweet smoked paprika
• Remove stalks and seeds from the pepper and
• 1 dried smoked chipotle or ancho chili slice into strips, peel, quarter onion and add
• 1 spring onion both to griddle pan until charred.
• 1 ripe tomato • For the salsa sauce, tear the dried chili into
liquidizer, add 2cm of boiling water to
• ½ handful fresh coriander rehydrate, add spring onions, tomato,
• 100g spinach coriander, fresh chili, juice of ½ lime, the
balsamic vinegar and soy. Liquidize until
• 1 fresh red chili
smooth.
• 1 lime
• Dress spinach with olive oil and balsamic
• 1 tsp balsamic vinegar vinegar.
• 1 tbsp low-salt soy • To serve, warm wraps and add some chicken,
• 2 wholemeal flour tortillas vegetables, spinach, salsa sauce, 1 tbsp
natural yoghurt and sprinkling of feta.
• 2 tbsp fat-free natural yoghurt
• 10g feta cheese
CHO (g) 32
Fat (g) 10
Protein (g) 28
Energy (Kcal) 360
Warm Chicken Liver Salad
Dinner 6
Low Carbohydrate
• 2 rashers of smoked streaky bacon • Peel and finely slice the onion, cucumber and
carrot, tip into a bowl, squeeze over the
• Olive oil
lemon juice add the extra virgin olive oil ad
• 150g chicken livers, cleaned and trimmed season.
• 1 sprig of fresh rosemary • Heat up a frying pan, slice the bacon and add
• 1 tsp marmalade to the pan with 1 tbsp olive oil, chicken livers
and rosemary leaves – toss regularly for 3
• 75ml Marsala minutes, add the marmalade and Masala (may
• 1 tbsp fat-free natural yoghurt flame up), cook until sticky (5 – 8 minutes)
then remove from the heat.
• ½ red onion
• Toss the salad leaves and dressed sliced
• ¼ cucumber
vegetables drizzle with balsamic vinegar,
• ½ carrot crumble over the feta and add the chicken
• ½ lemon livers finish with drops of natural yoghurt.
• 1 tbsp extra virgin olive oil

• 100g mixed salad leaves
• Balsamic vinegar
• 10g feta cheese
CHO (g) 36
Fat (g) 11
Protein (g) 38
Energy (Kcal) 412
Seared Asian Beef Noodle Salad
Dinner 7
Low Carbohydrate
• 1 x 200g rump steak, fat removed • Toast the cashews, sunflower and sesame
seeds in a frying pan until golden the tip into a
• 2 tsp Chinese five-spice
bowl – return the pan to the heat.
• 25g cashew nuts
• Soak the noodles in a pan of boiling water
• ½ tbsp sunflower seeds with a pinch of salt.
• 1 tbsp sesame seeds • In a large bowl mix together the pickled
• 25g fine rice noodles ginger, juice of 1 lime, the fish and soy sauces
and sesame oil and finely slice and add chili.
• ½ romaine lettuce
To the bowl then add trimmed lettuce leaves,
• ½ carrot coarsely grated carrot, halved radishes, and
• 1 handful radishes chopped cucumber and spring onions
• ¼ cucumber • Rub the steak with salt, pepper and the
five-spice and put into the frying pan with 1
• 1 handful fresh coriander
tbsp of olive oil turning every minute until
• 1 ½ spring onions cooked to your liking.
• ½ pack pickled ginger • Drain the noodles, rinse and add to salad with
• 1 lime cooked sliced steak.
• ½ tbsp fish sauce

• ½ tbsp low-salt soy sauce
• ½ tbsp sesame oil
• ¼ fresh red chili
CHO (g) 35
Fat (g) 34
Protein (g) 56
Energy (Kcal) 670
Lamb Kofte & Pitta
Dinner 8
Low Carbohydrate
For the Kofte • In a large bowl mix the mince with salt,
• 125g lean lamb mince pepper, and the garam masala, divide the
• 1 tsp garam masala mixture into 8 then shape into cylinders, cook
• Olive oil in a frying pan with 1 tbsp olive oil, turning
• 25g shelled pistachios regularly until golden all over.
• 1 heaped tsp dried thyme • Cut the lettuce into in a bowl wedges, peel
• 1 tbsp runny honey and coarsely great the onion and cucumber
For the Salad into the bowl and season.
• ¼ iceberg lettuce • Chop and add the tomatoes and squash olives
• ¼ red onion and add both to lettuce.
• ¼ cucumber
• 5 ripe cherry tomatoes • Mix yoghurt with juice ½ lemon season to
• 4 black olives taste and drizzle over lettuce, crumble over
• 2 tbsp fat-free natural yoghurt feta.
• 1 lemon • Crumble pistachios in pestle and mortar, drain
• 20g feta away the fat from the lamb, then toss the
• 2 pitta breads pistachios in the pan with thyme and honey –
remove from the heat.
• Heat pitta breads in the microwave and serve
with lamb and salad.
CHO (g) 22
Fat (g) 48
Protein (g) 39
Energy (Kcal) 685
Lamb Meatballs
Dinner 9
Low Carbohydrate
For the Meatballs • Put a frying pan on to a medium heat with 1

• 125g lean lamb mince tbsp olive oil.
• 1 heaped tsp garam masala • In a bowl mix mince with salt, pepper and the
• Olive oil garam masala.
• 1 pinch of saffron
• ½ fresh red chili • Divide the mix into 4, then each into 2 smaller
• 1 spring onion balls, placing them in the pan, toss regularly
• ½ handful fresh coriander until dark golden all over.
• 1 clove of garlic • Put the saffron into a cup and just cover with
• 125g passata boiling water, leave to soak.
For the Salad • In another frying pan, finely slice the chili,
• ¼ cucumber spring onions, coriander and garlic – fry for 40
• 1 little gem lettuces seconds then add saffron, its water and the
• 1 handful radishes passata, cover and bring to the boil.
• 1 ripe tomato
• 1 tbsp extra virgin olive oil • In a small dish mix harissa and yoghurt.
• ½ lemon • Roughly chop and mix all the salad in a bowl
To serve add the extra virgin olive oil and lemon juice,
• 2 tbsp fat-free natural yoghurt season.
• 1 heaped tsp harissa • Pour the passata sauce into the meatball plan
• 1 medium wholemeal pitta breads and season, place in serving bowl.
• ½ orange
• Microwave the pitta breads
• Slice orange into wedges to serve.
CHO (g) 32
Fat (g) 28
Protein (g) 26
Energy (Kcal) 490
Crispy Parma Pork
Dinner 10
Low Carbohydrate
For the Pork • Cut the pork into 2-3 even sized medallions
• 125g pork fillet and make a slit in the centre of each one,
• 15g feta cheese place a piece of the feta inside and wrap with
• 2 slices of Parma ham a slice of Parma ham and sprinkle with
• Olive oil pepper.
• 2 fresh sage leaves • Place in a frying pan with 1 tbsp of oil, turning
• Balsamic vinegar regularly until golden and cooked through.
For the Courgettes • Finely slice the courgettes and add them to a
• 3 medium mixed-colour courgettes deep frying pan with 2 tbsp of oil. Fry for 5
• 2 cloves of garlic minutes, slice the garlic, chili and most of the
• 1 fresh red chili leaves of the mint and add to the courgettes,
• ½ handful fresh mint season, stir regularly until softened.
To serve • Add the sage leaves to the pork pan for 30
• 1 tsp sun-dried tomato paste seconds until crispy.
• ½ lemon
• 2 tbsp fat-free natural yoghurt • Place the courgettes into a serving bowl and
place the port on top, return the pan to the
heat add a splash of water, sun-dried tomato
and lemon juice, mix until heated through and
CHO (g) 16 pour sauce over pork.
• Drizzle yoghurt and balsamic to finish.
Fat (g) 12
Protein (g) 29
Energy (Kcal) 300
White Fish Tagine
Dinner 11
Low Carbohydrate
For the Tagine Pre heat over to 180°C

• Olive oil Tagine
• 1 clove garlic
• Handful of mixed olives • Drizzle 2 tbsp olive oil onto a high sided
• 1 tsp harissa baking tray and squash in unpeeled garlic
• 1 anchovy fillet through a garlic crusher.
• 350g passata • Stir olives, harissa, anchovies and passata into
• 1 small preserved lemon the tray and rip in the preserved lemon.
• Pinch of saffron
• 2 x 120g plaice fillets, skinned, pin • Cover the saffron with splash of boiling water.
boned. • Season the fish fillets with salt and pepper,
For the Salad roll up and place in the sauce on the roasting
• 1 tbsp sesame seeds tray. Sprinkle the fish with the saffron then
• 1 large carrot cover with a scrunched up piece of
• 1 clementine greaseproof paper. Bake for 10-15 mins until
• 1 tbsp olive oil fish cooked throughout.
• ½ lemon • Toast the sesame seeds in a frying pan until
• Handful of fresh coriander golden and then remove.
To serve Salad
• 2 tbsp Greek yoghurt
• Grate the peeled carrots onto a serving plate,
• 1 tbsp harissa
peel the clementine's and slice into rounds
then place on top. Tear over the mint leaves
and drizzle over olive oil and lemon juice.
Sprinkle over sesame seeds, season with salt
and pepper and toss together.
Additional
• Run the harissa through the Greek yoghurt
and serve on the side of the tagine and salad.
CHO (g) 33
Fat (g) 23
Protein (g) 41
Energy (Kcal) 472
Bream Moroccan Style
Dinner 12
Low Carbohydrate
For the Bream • Toast the pistachios and sesame seeds in a

• 1 whole bream, heads and tails off pan for a minute then remove and put the pan
• Olive oil back on the heat.
• Pinch of saffron • Score the bream on either side and season
• 1 spring onion well with salt and pepper. Then add to the
• Sprig of thyme pan with 1 tbsp oil and cook for 3 minutes on
• ½ tsp harissa + extra to serve each side.
For the Salsa and Side • Cover the saffron with 100 ml boiling water.
• 1 preserved lemon
• 10 g dried apricots • Put the preserved lemon, apricots, peppers
• 2 jarred red peppers and half the coriander in a blender and blend
• Fresh coriander until fine. Then put into a bowl, squeeze in the
• 1 pomegranate juice of half the pomegranate, mix and put
• 1 tbsp pistachios, shelled aside.
• ½ tbsp sesame seeds • Slice the spring onions and add to the fish
• 1 tbsp natural yoghurt with the thyme sprigs and the harissa and
saffron water. Put a sheet of scrunched
greaseproof paper over the fish.
• Spoon the salsa onto a dish and place the fish
on top and spoon over some of the juices.
Scatter over the nuts and seeds. Hold the
other half of the pomegranate in your hand
and hit the back with a spoon so the seeds
scatter over the salad.
• Spoon the yoghurt onto the side of the dish
and marble through the harissa.
CHO (g) 31
Fat (g) 3
Protein (g) 30
Energy (Kcal) 278
Proper Niçoise Salad
Dinner 13
Low Carbohydrate
For the Tuna and Dressing • Cut the stalks off the beans and place them in
• Small bunch of fresh basil a pan with a pinch of salt. Cover with boiling
• 2 anchovy fillets water and pop the lid over the top.
• ½ lemon • Slice the baguette in 2cm chunks and put on a
• 2 tbsp olive oil hot pan, turning when browned.
• 1 tuna steak (200g)
• ½ tbsp red wine vinegar • Pick and set aside 10 basil leaves, rip the rest
• ½ tbsp wholegrain mustard off and put in a blender with the anchovies,
• ¼ tbsp runny honey juice of 1 lemon and a tbsp olive oil with a
splash of water. Blitz together.
For the Salad
• 80g mixed green and yellow beans • Pour 40% of the blended dressing onto your
• ¼ wholemeal baguette plate and set aside. Rub 10% into the tuna
• 4 black olives steak and season with salt and pepper.
• 1 ripe tomato • Pour the rest into a bowl with the vinegar,
• ½ romaine lettuce mustard and honey then mix.
• 5-10 g feta cheese
• ½ lemon • Drain the cooked beans, chop the tomatoes
then add all to the bowl of dressing and toss
together.
• Grill the tuna on a griddle pan for 2 mins per
side.
• Chop lettuce into small chunks, tear the
toasted baguette into croutons and arrange
on your plate with the lettuce.
• Scatter the dressed beans, olives and
tomatoes on top.
• Pull the tuna steak apart and add to the
dressing.
CHO (g) 27 • Crumble over the feta and serve with lemon
wedge.
Fat (g) 6
Protein (g) 55
Energy (Kcal) 375
Grilled Mackerel and Waldorf Salad
Dinner 14
Low Carbohydrate
For the Mayonnaise For the mayonnaise

• 1 large free-range egg yolks • Put the egg yolk, vinegar, mustard into the
• ½ tbsp white wine vinegar small bowl of a food processor, or if you don’t
• ½ tsp Dijon mustard have a food processor with a small bowl, you
• ¼ tsp flaked sea salt can use a stick blender. Season with salt and
• freshly ground black pepper some ground black pepper.
• 25ml sunflower oil
• 25ml crème fraîche • Blend until smooth, then with the motor
running, gradually add the oil and blend until
For the Waldorf Salad smooth and thick. Add the crème fraîche and
• 15 shelled walnut halves 1-2 tablespoons of cold water. Blend for a few
• 1 large sticks of celery, plus celery seconds more until the sauce has a soft
leaves dropping consistency. Transfer to a bowl,
• ½ eating apple, quartered and finely cover and chill in the fridge.
sliced
• 50g seedless red grapes, halved For the salad
• ½ tsp fresh lemon juice • Place the walnut halves into small non-stick
To Mackerel frying pan over a medium-high heat for 3-4
• 1 fresh mackerel fillets minutes, or until toasted all over. Leave to
• 1 tsp olive oil cool. Finely slice the celery, keeping the
• 1 tsp lemon juice leaves for later. Add the sliced celery to a
• ½ tbsp flatleaf parsley, finely chopped large bowl together with the sliced apples
• flaked sea salt and freshly ground black and halved grapes. Pour over the lemon juice
pepper and toss well. This will keep the apples from
going brown. Mix in the mayonnaise, toasted
walnut halves and celery leaves.
For the mackerel
• Preheat the grill to the highest temperature
setting. Add the mackerel fillet to a large
mixing bowl and pour over olive oil and
CHO (g) 11 lemon juice. Sprinkle over the parsley and
season with flaked sea salt and freshly ground
black pepper. Toss well, ensuring the fillets
Fat (g) 54 are well coated. Transfer the mackerel to a
baking tray, skin-side up, and grill for 2-3
minutes, or until the skin is crisp. Serve the
mackerel fillets immediately, with the Waldorf
Protein (g) 28 salad and a wedge of lemon.
Energy (Kcal) 535
Chorizo and Bean Stew
Dinner 15
Low Carbohydrate
• 150g butter beans • In a medium saucepan over a medium heat,

cook the chorizo, onion and garlic in a little
• 100g tinned chopped tomatoes
olive oil for 5 minutes (the chorizo juices will
• 1 red onion provide an excellent cooking sauce as it starts
• 100g chorizo to heat).
• 1 clove garlic, finely chopped • Add the paprika, tomatoes and butter beans,
then reduce the heat, cover and cook for 20
minutes.
• Remove the lid in the last few minutes to
thicken stew.
CHO (g) 30
Fat (g) 39
Protein (g) 40
Energy (Kcal) 601

Low Carbohydrate Plan

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Low Carbohydrate Plan

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Low Carbohydrate Plan Version: 1

Date Created: 14/11/2013

Samuel Impey Daniel Owens

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