Low-carb meal plan for 7 days

1. Cut the broccoli into small florets and boil in salted water for 3 minutes, then drain.
2. In an oven-safe pan, sauté the chopped onion in olive oil, then add the broccoli.
3. Beat the eggs with salt, pepper, and granulated garlic. Pour them into the pan and top with sliced mozzarella.
4. Cook over low heat for 3 minutes, then bake for 8–10 minutes in an oven preheated to 200°C, until set on top.

If your pan isn’t oven-safe, cook the frittata covered over low heat for 8–10 minutes, until set on top.

1. Pat the tofu dry with a paper towel and cut it into cubes. Separate the broccoli into florets and slice the bell pepper into strips.
2. Heat the sesame oil in a pan or wok and sear the tofu until golden on all sides. Transfer to a plate.
3. Add the broccoli and bell pepper to the same pan and cook for 4–5 minutes. Add the minced garlic, ginger, and chili.
4. Add the tofu and soy sauce, stir, and sprinkle with toasted sesame seeds.

For a more filling lunch, serve the tofu with rice or buckwheat groats.

1. Peel the hard-boiled eggs, cut them in half lengthwise, and remove the yolks.
2. Mash the yolks with the Greek yogurt, a teaspoon of mustard, and chopped dill. Season with salt and pepper.
3. Spoon the mixture back into the egg whites, sprinkle with paprika, and serve with radishes.

For taking them to go, arrange the eggs snugly in a shallow container so the filling doesn't get smeared.

1. Slice the turkey breast lengthwise into thinner pieces, season with salt, pepper, and thyme, then cook in half the olive oil for 4-5 minutes on each side.
2. Slice the pear thinly. Toast the walnuts in a dry pan, then chop them.
3. Toss the arugula with the remaining olive oil, balsamic vinegar, mustard, salt, and pepper.
4. Arrange the pear and sliced turkey over the arugula, then sprinkle with the walnuts.

An apple works well instead of pear, and chicken breast can be used instead of turkey.

1. Dice the bell pepper and onion and sauté them in olive oil for 3-4 minutes.
2. Beat the eggs with a fork, pepper, and oregano, then pour them over the vegetables.
3. Sprinkle with crumbled feta, cover, and cook over low heat for 4-5 minutes, until the top is set.

Feta is salty, so you don't need to add salt to the omelet. You can use zucchini or tomatoes instead of bell pepper.

1. Rub the chicken with salt, pepper, and half the olive oil, then cook it in a grill pan (about 5 minutes on each side). Set aside briefly, then slice into strips.
2. Cut the bread into cubes and toast in a pan with the remaining olive oil until crisp.
3. Mix the yogurt with the mayonnaise, crushed garlic, lemon juice, mustard, and half the grated Parmesan.
4. Tear the lettuce, add the sliced cherry tomatoes, chicken, and croutons, drizzle with the dressing, and sprinkle with the remaining Parmesan.

For an on-the-go meal, pack the dressing separately and add it just before eating so the croutons stay crisp.

1. Wash the celery stalks, trim the ends, and cut them into finger-length pieces.
2. Fill the grooves in the celery stalks with peanut butter.
3. Top with raisins.

This snack is known as “ants on a log”—you can replace the raisins with chopped dried cranberries.

1. Slice the mushrooms, dice the onion, and sauté them in oil until the mushrooms are browned.
2. Drain the tofu, mash it with a fork, and add it to the pan with the turmeric and granulated garlic. Cook for 5 minutes, stirring.
3. Add the spinach, season with salt and pepper, and cook until wilted. Sprinkle with chopped parsley.

If you're not limiting carbs, serve the tofu scramble with a slice of rye bread.

1. Hard-boil the eggs (about 9 minutes), cool them in cold water, peel, and cut into quarters.
2. Tear the lettuce into pieces, chop the cucumber and tomato, and drain and flake the tuna.
3. Toss the vegetables with the olives, drizzle with olive oil and lemon juice, and season with salt and pepper.
4. Top with the tuna and eggs.

Boil the eggs in the evening, and your salad will be ready in 5 minutes in the morning.

1. Drizzle the trout (fillets or a whole fish with the head removed) with lemon juice, season with salt and pepper, and bake for 15-20 minutes at 200°C.
2. Melt the butter with the pressed garlic and chopped parsley.
3. Boil the green beans in salted water (6-8 minutes). Chop the tomatoes, drizzle with olive oil, and season with salt and pepper.
4. Drizzle the fish and green beans with garlic butter and serve with the tomatoes.

Dairy-free option: use garlic-infused olive oil instead of butter.

1. Dice the tomato.
2. Mix the cottage cheese with the tomato and chopped basil leaves, then season with pepper.
3. Sprinkle with sunflower seeds - ideally, toast them briefly in a dry pan first.

In winter, use a pinch of dried basil or oregano instead of fresh basil.

1. Preheat the oven to 200°C.
2. Cut the eggplant into slices about 1 cm thick, brush with half the olive oil, season with salt, and bake on a sheet pan for 15 minutes.
3. Meanwhile, sauté the garlic and chopped tomatoes in the remaining olive oil with the oregano, salt, and pepper for 8–10 minutes.
4. Layer the eggplant and sauce in an ovenproof dish. Cover with mozzarella slices, sprinkle with Parmesan, and bake for 15 minutes. Finish with basil.

There’s no need to salt or drain the eggplant—baking will soften it. You can assemble the dish ahead of time and bake it just before serving.

1. Sauté the diced tomato in olive oil for 2 minutes. Add the spinach and cook until wilted.
2. Crack in the eggs, season with salt and pepper, and cook, stirring, until set.
3. Serve with sliced avocado.

If you’re not limiting carbs, add a slice of rye or whole-grain bread.

1. Cut the zucchini lengthwise into thin slices, salt them, and set aside for 10 minutes. Pat dry with a paper towel.
2. Brown the meat with the chopped onion and garlic in a dry pan. Add the chopped tomatoes (canned is fine), oregano, and basil, and simmer for 10 minutes. Season with salt and pepper.
3. In an ovenproof dish, layer the zucchini slices and meat sauce, then cover the top with mozzarella slices.
4. Bake for 25 minutes at 190°C, until the cheese is golden.

This is a lighter, pasta-free take on lasagna. You can assemble it the day before and bake it just before lunch.

1. Mix the chia seeds with the almond drink and a few drops of vanilla extract.
2. After 5 minutes, stir again to prevent lumps, then refrigerate for at least 2 hours or overnight.
3. Add fresh or thawed raspberries just before serving.

A pudding in a jar with a screw-top lid makes a convenient snack for work—prepare it the night before.

1. Melt the butter and sauté the chopped onion and garlic until softened. Add the cauliflower florets and pour in enough broth to cover them.
2. Cook for 15 minutes until tender, add the milk and blend until smooth.
3. Stir in half the grated Parmesan and season with salt, pepper and nutmeg.
4. Serve sprinkled with the remaining Parmesan and toasted pumpkin seeds.

Frozen cauliflower works too. You don't need to thaw it; just cook it for a few extra minutes.

1. Wash and hull the strawberries, then cut them into smaller pieces.
2. Mix them with the cottage cheese, then top with chopped almonds and mint leaves.

In winter, use frozen strawberries. Thaw them in the fridge overnight, and breakfast will be ready in a minute.

1. Drizzle the salmon with lemon juice and season with salt and pepper. Separate the broccoli into florets and toss with olive oil and salt.
2. Arrange the fish, broccoli, and halved cherry tomatoes on a sheet pan and bake for 15 minutes at 200°C.
3. Mix the yogurt with chopped dill, minced garlic, salt, and pepper.
4. Serve the salmon with the vegetables and sauce.

When asparagus is in season, roast green asparagus instead of broccoli—it takes about 10 minutes.

1. Drain the tuna and flake it with a fork. Finely dice the bell pepper.
2. Mash the avocado with lemon juice, then mix it with the tuna and bell pepper. Season with salt and pepper.
3. Spoon the filling onto romaine lettuce leaves and eat them like little tacos.

For a meal on the go, pack the filling and lettuce leaves separately so the lettuce stays crisp.

1. Cut the tomatoes, cucumber, and bell pepper into large pieces and the onion into thin strips.
2. Add the olives, drizzle with olive oil, season with salt and pepper, and gently toss.
3. Top with chunks of feta and sprinkle with oregano.

For a more filling dinner, serve the salad with a slice of bread or pita.

1. Slice the mushrooms and dice the onion. Sauté in oil until the liquid has evaporated and the mushrooms are browned.
2. Crack in the eggs, season with salt and pepper, and cook, stirring, until set.
3. Sprinkle with chopped parsley and serve with bread.

You can swap the mushrooms for oyster mushrooms and the parsley for chives.

1. Cut the tenderloin into 2 cm-thick medallions, gently flatten them with your hand, and season with salt, pepper, and rosemary.
2. Cook the medallions in half the oil for 3-4 minutes on each side. Set aside and cover.
3. In the same pan, sauté the chopped onion and mushrooms (about 5 minutes).
4. Cook the green beans in salted water for 6-8 minutes, then drain and toss with the remaining oil, pressed garlic, and toasted sliced almonds. Serve with the meat and mushrooms.

Frozen green beans work too—add them straight to the boiling water without thawing.

1. Toast the pumpkin seeds in a dry pan for 3-4 minutes, stirring often, until they start to pop.
2. Remove the pan from the heat, drizzle the soy sauce over the seeds, and stir. The sauce will evaporate right away.
3. Transfer the seeds to a plate and let cool.

Make a larger batch to last several days and store it in an airtight jar.

1. Slice the chicken breast lengthwise into two thinner pieces. Season with salt, pepper, and paprika, then fry in half the olive oil for 4-5 minutes on each side.
2. Tear the lettuce, chop the tomatoes and cucumber, and dice the avocado. Drizzle the avocado with lemon juice.
3. Toss the vegetables with the remaining olive oil, salt, and pepper.
4. Slice the chicken into strips and arrange on top of the salad.

You can fry the chicken a day ahead and keep it in the refrigerator—it tastes great cold, too. Cut the avocado just before serving to keep it from browning.

1. Heat the butter in a pan over medium heat.
2. Crack in the eggs, season with salt and pepper, and stir with a spatula until the whites are set and the eggs are still slightly moist.
3. Sprinkle with chopped chives and serve with bread and sliced tomato.

Take the pan off the heat just before the eggs are done—they’ll finish cooking in the residual heat and won’t dry out.

1. Cut the meat into larger pieces and toss with half the olive oil, minced garlic, smoked paprika, oregano, salt, and pepper.
2. Cut the zucchini, bell pepper, tomato, and onion into large pieces and toss with the remaining olive oil and herbes de Provence.
3. Spread everything on a sheet pan, add the olives, and bake for 30–35 minutes at 200°C, stirring halfway through.

For a more filling lunch, roast a few potatoes or a sweet potato on the same baking sheet.

1. Coarsely grate half the cucumber and squeeze out the juice.
2. Mix it with the Greek yogurt, crushed garlic, chopped dill, and olive oil. Season with salt and pepper.
3. Cut the rest of the cucumber, bell pepper, and celery into sticks and dip them in the sauce.

Tzatziki tastes even better after half an hour in the fridge, when the garlic and dill have had time to release their flavor.

1. Cook the meat with the chopped onion in a hot pan for 6-8 minutes, breaking it up with a spatula. Season with cumin, smoked paprika, chili, garlic, salt and pepper.
2. Tear the lettuce, dice the tomatoes and pepper, and drain the corn.
3. Mix the yogurt with the lime juice and a pinch of salt.
4. Arrange the vegetables in a bowl, add the warm meat, drizzle with the yogurt sauce and sprinkle with grated cheddar.

Ground turkey also works instead of beef, and you can use another type of cheese in place of cheddar.