A Low-Carb, High-Protein Menu
Trying to live in a low-carb world? Try this sample menu to get the balanced nutrition you need while still meeting your goals.
By Kathleen Zelman, MPH, RD, LD
Everyone's needs are different, which is why the National Academy of Sciences recommends a range of 10% to 35% of calories from protein. If you're eating a higher-protein diet, try daily menus like this one to get the most nutrition from your low-carb lifestyle.
Sample Menu Nutrients (depending on portion size)
Yogurt fruit crunch with:
Orange juice fortified with calcium (6 oz.)
Vegetable soup (1 cup)
Spinach salad with:
Whole grain crackers (4 to 6)
Sparkling water with lemon
Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup w/ 2 tablespoons dressing)
One whole-grain roll
Iced tea (unsweetened)
One cup skim milk and 1/2 cup berries blended with ice to make a shake.
Roasted Pecan Salmon
4 salmon filets (4-6 oz. each)
Nutritional Information per serving: 265 calories, 29 grams protein, 9 grams carbohydrate, 12 grams fat, 1.6 g saturated fat, 4.7 g monounsaturated fat, 4.3 g polyunsaturated fat, 78 mg cholesterol, 0.4 grams fiber, 282 grams sodium and 42% calories from fat.
Published March 31, 2004.
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