Perk up lamb chops with lemon zest, then serve with mashed red beans with chilli and garlic for a speedy weeknight supper. Kidney beans and veg make chicken drumsticks go further with this sweet and hot curry – pack in 4 of your 5 a day in a filling family meal. Liven up your midweek meals with this low-calorie, gluten-free fish supper – ready in under half an hour. Roast a loin of pork with smoked bacon lardons, shallots, celeriac and thyme for a hearty Sunday lunch that the whole family will love. Hit your 5-a-day target in one go with this crisp pizza piled high with veg, suitable for the lactose-intolerant. Get a dose of iron and protein from this healthy, squash casserole that’s full of texture and flavour. This dish of calamari in red wine, fennel, rosemary and tomatoes is perfect served as a tapa or simply with rice or new potatoes. Steam sustainable fish like tilapia in foil parcels with curry paste, coconut and lime then serve with rice for a healthy supper. This fragrant Thai dish is sure to get your taste buds into action, and is ready in under an hour. This low-fat, superhealthy supper will have you feeling virtuous all week.
Excluding dairy from your diet can be an effective way to speed up your weight loss and help reversing type 2 diabetes. Dairy products contain not only milk sugar lactose, but also milk protein casein, which stimulates insulin secretion more than other types of protein. This is why milk is great for a growing baby, but not that great for an adult who wants to lose weight. Low-carb, keto and dairy-free recipes By Dr. A common misunderstanding regarding low carb and keto is that you eat nothing but meat, eggs and dairy. Keeping the menu dairy-free for breakfast is not a problem. Enjoy smoothies, porridge, eggs, pancakes or browse through all recipes below for new ideas. Classic bacon and eggs. Boiled eggs with mayonnaise. Low-carb banana waffles.
Energize yourself with foods that provide color, fiber, and protein. Sample Meal 1 Overnight or stovetop oats made with high-protein plant milk try pea or soy milk, topped with berries and a swirl of nut butter. Combine a generous portion of colorful veggies with plant-based protein, healthful plant-based fat, a whole food source of carbohydrates, and all-natural herbs and spices. Sample Meal 1 Loaded large sweet potato roasted or steamed topped with beans, avocado, salsa, and quinoa, served with a side of steamed broccoli Sample Meal 2 Quick curry made by simmering veggies broccoli, bell peppers, onion, carrots, etc and chickpeas, tofu, or tempeh in a store bought curry sauce try Maya Kaimal brand and tossing in spinach at the end. Every individual has slightly different needs based on their age and activity level, but as a guide, registered dietitian Cynthia Sass see full bio below recommends these parameters. To estimate your daily caloric intake per your activity level, use this calculator. In her private practice Sass counsels a wide range of clients. She has worked one-on-one with Oscar, Grammy, and Emmy winners, and professional athletes in numerous sports.