31 Low-Carb PCOS Meals That Support Weight Loss Without Feeling Deprived

PCOS meals built for weight loss should never leave you starving or bored. If every diet has left you tired, hungry, and stuck, this list is your fix.

No bland chicken and broccoli here. Just simple, tasty recipes made with everyday ingredients, built to support your hormones and your hunger at the same time. Eating well with PCOS finally feels easy, not exhausting.

These 31 low-carb PCOS meals give you real food that fills you up, keeps blood sugar steady, and helps the scale move in the right direction.

1. Zucchini Noodle Chicken Alfredo

This dish swaps regular pasta for spiralized zucchini, keeping the carbs low while the creamy garlic sauce delivers rich, comforting flavor. Tender chicken breast adds protein, making this a filling weeknight dinner.

Ingredients

2 medium zucchini, spiralized
2 boneless chicken breasts, sliced thin
1 cup heavy cream
1/2 cup grated parmesan cheese
2 tablespoons butter
3 cloves garlic, minced
1/2 teaspoon black pepper
1/2 teaspoon salt
1 tablespoon olive oil

Instructions

Heat olive oil in a large pan over medium heat.
Season chicken with salt and pepper, then cook until golden and cooked through. Set aside.
In the same pan, melt butter and add garlic, cooking until fragrant.
Pour in heavy cream and simmer for 3 minutes.
Stir in Parmesan cheese until the sauce thickens.
Add zucchini noodles and toss for 2 minutes until slightly softened.
Return chicken to the pan and mix well.
Serve warm with extra parmesan on top.

Nutrient	Amount per serving
Calories	410
Protein	34g
Fat	28g
Net Carbs	6g

For Recipe: Zucchini Noodle Chicken Alfredo

2. Baked Salmon with Asparagus

Salmon is rich in omega-3 fats, which support hormone balance for women with PCOS. Roasted alongside asparagus and finished with lemon, this recipe is light, bright, and full of flavor. It is a one-pan meal that needs little cleanup.

Ingredients

2 salmon fillets, 6 ounces each
1 bunch asparagus, trimmed
2 tablespoons olive oil
1 lemon, sliced
2 cloves garlic, minced
1/2 teaspoon paprika
Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees Fahrenheit.
Place salmon and asparagus on a lined baking sheet.
Drizzle with olive oil and sprinkle garlic, paprika, salt, and pepper over both.
Top salmon with lemon slices.
Bake for 15 to 18 minutes until salmon flakes easily.
Serve hot with extra lemon on the side.

Nutrient	Amount per serving
Calories	380
Protein	36g
Fat	24g
Net Carbs	5g

For Recipe: Baked Salmon with Asparagus

3. Cauliflower Fried Rice

This dish trades white rice for riced cauliflower, cutting carbs while keeping the texture and taste you crave from takeout. Loaded with vegetables and scrambled eggs, it makes a fast, satisfying meal on its own or as a side.

Ingredients

4 cups riced cauliflower
2 eggs, beaten
1/2 cup diced carrots
1/2 cup peas
3 green onions, chopped
3 tablespoons soy sauce
2 tablespoons sesame oil
2 cloves garlic, minced

Instructions

Heat sesame oil in a large skillet over medium-high heat.
Add garlic and carrots, cooking for 2 minutes.
Push vegetables to one side, pour eggs into the pan, and scramble.
Add riced cauliflower and peas, stirring to combine.
Pour in soy sauce and cook for 5 minutes, stirring often.
Top with green onions before serving.

Nutrient	Amount per serving
Calories	220
Protein	10g
Fat	14g
Net Carbs	9g

For Recipe: Cauliflower Fried Rice

4. Greek Turkey Meatballs

These juicy meatballs use ground turkey, fresh herbs, and a touch of feta cheese for a Mediterranean twist. They are baked instead of fried, keeping the dish light while still packing bold flavor.

Ingredients

1 pound ground turkey
1/4 cup crumbled feta cheese
1/4 cup almond flour
1 egg
2 tablespoons fresh oregano, chopped
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions

Preheat the oven to 400 degrees Fahrenheit.
In a bowl, combine turkey, feta, almond flour, egg, oregano, garlic, salt, and pepper.
Mix gently and form into 16 small meatballs.
Place on a lined baking sheet.
Bake for 18 to 20 minutes until cooked through.
Serve with a side salad or extra feta.

Nutrient	Amount per serving
Calories	290
Protein	28g
Fat	18g
Net Carbs	3g

For Recipe: Greek Turkey Meatballs

5. Egg Muffins with Spinach and Feta

These grab-and-go egg muffins make breakfast simple. Packed with spinach, feta, and eggs, they are high in protein and low in carbs, and they work well for meal prep at the start of the week.

Ingredients

8 eggs
1 cup fresh spinach, chopped
1/2 cup crumbled feta cheese
1/4 cup diced red bell pepper
1/4 cup milk
Salt and pepper to taste

Instructions

Preheat the oven to 350 degrees Fahrenheit and grease a muffin tin.
Whisk eggs with milk, salt, and pepper in a bowl.
Stir in spinach, feta, and bell pepper.
Pour the mixture evenly into the muffin tin.
Bake for 18 to 20 minutes until set.
Cool for a few minutes before removing from the tin.

Nutrient	Amount per serving
Calories	140
Protein	11g
Fat	9g
Net Carbs	2g

For Recipe: Egg Muffins with Spinach and Feta

6. Avocado Egg Salad Lettuce Wraps

This recipe swaps mayo-heavy egg salad for creamy avocado, adding healthy fats without excess carbs. Wrapped in crisp lettuce instead of bread, it makes a refreshing lunch that keeps you full.

Ingredients

6 hard-boiled eggs, chopped
1 ripe avocado, mashed
1 tablespoon lemon juice
1 tablespoon Dijon mustard
2 tablespoons chopped chives
Salt and pepper to taste
6 large lettuce leaves

Instructions

In a bowl, mash the avocado until smooth.
Add lemon juice, mustard, salt, and pepper, then mix well.
Fold in chopped eggs and chives gently.
Spoon the mixture into lettuce leaves.
Roll or fold the leaves and serve right away.

Nutrient	Amount per serving
Calories	260
Protein	14g
Fat	20g
Net Carbs	4g

For Recipe: Avocado Egg Salad Lettuce Wraps

7. Grilled Chicken Caesar Salad

This classic salad gets a low carb makeover by skipping croutons and using a homemade dressing. Grilled chicken adds smoky flavor and plenty of protein, making this a hearty lunch or light dinner.

Ingredients

2 chicken breasts
1 head romaine lettuce, chopped
1/2 cup grated parmesan cheese
1/4 cup mayonnaise
1 tablespoon lemon juice
1 teaspoon Worcestershire sauce
1 clove garlic, minced
Salt and pepper to taste

Instructions

Season chicken with salt and pepper, then grill until fully cooked. Let it rest, then slice.
In a small bowl, whisk mayonnaise, lemon juice, Worcestershire sauce, and garlic to make the dressing.
Toss romaine lettuce with the dressing.
Top with sliced chicken and parmesan cheese.
Serve immediately.

Nutrient	Amount per serving
Calories	350
Protein	33g
Fat	22g
Net Carbs	4g

For Recipe: Grilled Chicken Caesar Salad

8. Beef and Broccoli Stir Fry

This takeout favorite is easy to make low carb at home. Tender beef strips and crisp broccoli soak up a savory garlic sauce, giving you bold flavor without a pile of rice.

Ingredients

1 pound flank steak, sliced thin
3 cups broccoli florets
3 tablespoons soy sauce
2 tablespoons oyster sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon avocado oil

Instructions

Heat avocado oil in a large skillet or wok over high heat.
Add beef and cook until browned, then set aside.
Add broccoli to the pan and cook for 3 minutes until bright green.
Stir in garlic and ginger, cooking for 30 seconds.
Return beef to the pan and add soy sauce, oyster sauce, and sesame oil.
Toss everything together and cook for 2 more minutes.

Nutrient	Amount per serving
Calories	340
Protein	32g
Fat	18g
Net Carbs	8g

For Recipe: Beef and Broccoli Stir Fry

9. Shrimp Scampi with Zoodles

Garlicky, buttery shrimp scampi gets a low-carb twist with zucchini noodles instead of pasta. This dish is light, fast, and full of bright, savory flavor.

Ingredients

1 pound shrimp, peeled and deveined
3 medium zucchini, spiralized
4 tablespoons butter
4 cloves garlic, minced
1/4 cup white wine or chicken broth
1 tablespoon lemon juice
2 tablespoons chopped parsley
Salt and pepper to taste

Instructions

Melt butter in a large skillet over medium heat.
Add garlic and cook until fragrant.
Add shrimp and cook for 2 minutes per side until pink.
Pour in wine or broth and lemon juice, simmering for 2 minutes.
Add zucchini noodles and toss for 2 minutes until just tender.
Sprinkle with parsley, salt, and pepper before serving.

Nutrient	Amount per serving
Calories	290
Protein	27g
Fat	16g
Net Carbs	6g

For Recipe: Shrimp Scampi with Zoodles

10. Stuffed Bell Peppers with Ground Turkey

These stuffed peppers make a filling, colorful meal. Ground turkey, cauliflower rice, and melted cheese fill sweet bell peppers for a dish that feels comforting without the carb-heavy filling.

Ingredients

4 large bell peppers, tops cut off and seeded
1 pound ground turkey
2 cups riced cauliflower
1/2 cup diced tomatoes
1 cup shredded cheddar cheese
1 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste

Instructions

Preheat the oven to 375 degrees Fahrenheit.
Cook ground turkey in a skillet until browned, breaking it apart as it cooks.
Add cauliflower rice, tomatoes, cumin, chili powder, salt, and pepper. Cook for 5 minutes.
Stuff the mixture into the bell peppers and place them in a baking dish.
Top each pepper with shredded cheese.
Bake for 25 minutes until peppers are tender and cheese is melted.

Nutrient	Amount per serving
Calories	320
Protein	26g
Fat	18g
Net Carbs	10g

For Recipe: Stuffed Bell Peppers with Ground Turkey

11. Cauliflower Crust Pizza

This pizza swaps the traditional dough for a cauliflower crust, giving you all the toppings you love with far fewer carbs. It is crispy on the edges and holds up well to your favorite toppings.

Ingredients

1 medium head of cauliflower, riced
1 egg
1 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese
1 teaspoon Italian seasoning
1/2 cup marinara sauce
1/2 cup extra mozzarella for topping
Toppings of choice, such as pepperoni or vegetables

Instructions

Preheat the oven to 425 degrees Fahrenheit.
Steam the riced cauliflower, then squeeze out as much liquid as possible using a clean towel.
Mix cauliflower with egg, mozzarella, parmesan, and Italian seasoning.
Press the mixture into a thin round on a lined baking sheet.
Bake for 15 minutes until golden.
Add marinara sauce, extra cheese, and toppings.
Bake for another 10 minutes until cheese is bubbly.

Nutrient	Amount per serving
Calories	260
Protein	18g
Fat	16g
Net Carbs	8g

For Recipe: Cauliflower Crust Pizza

12. Baked Cod with Lemon Butter

Mild, flaky cod gets dressed up with a simple lemon butter sauce in this quick dinner. It is light on carbs and heavy on flavor, ready in under 25 minutes.

Ingredients

4 cod fillets
4 tablespoons butter, melted
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon chopped parsley
Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees Fahrenheit.
Place cod fillets in a baking dish.
Mix melted butter, lemon juice, and garlic, then pour over the fish.
Season with salt and pepper.
Bake for 15 to 18 minutes until the fish flakes easily.
Sprinkle with parsley before serving.

Nutrient	Amount per serving
Calories	240
Protein	30g
Fat	12g
Net Carbs	1g

For Recipe: Baked Cod with Lemon Butter

13. Chicken Fajita Bowls

These fajita bowls skip the tortilla and pile seasoned chicken and peppers over a bed of greens or cauliflower rice. They are colorful, filling, and easy to customize.

Ingredients

2 chicken breasts, sliced thin
1 red bell pepper, sliced
1 green bell pepper, sliced
1 onion, sliced
2 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste

Instructions

Heat olive oil in a large skillet over medium high heat.
Add chicken and season with chili powder, cumin, paprika, salt, and pepper.
Cook chicken until browned and cooked through, then set aside.
Add peppers and onion to the pan, cooking until softened.
Return chicken to the pan and toss everything together.
Serve over cauliflower rice or leafy greens.

Nutrient	Amount per serving
Calories	310
Protein	29g
Fat	14g
Net Carbs	9g

For Recipe: Chicken Fajita Bowls

14. Cabbage Roll Soup

All the flavor of stuffed cabbage rolls comes together in this easy one-pot soup. Ground beef, cabbage, and tomatoes simmer together for a warm, comforting meal that is naturally low carb.

Ingredients

1 pound ground beef
4 cups chopped cabbage
1 can diced tomatoes, 14 ounces
4 cups beef broth
1 onion, diced
2 cloves garlic, minced
1 teaspoon paprika
Salt and pepper to taste

Instructions

Brown ground beef in a large pot over medium heat, then drain excess fat.
Add onion and garlic, cooking until softened.
Stir in cabbage, tomatoes, broth, and paprika.
Bring to a boil, then reduce the heat and simmer for 20 minutes.
Season with salt and pepper before serving.

Nutrient	Amount per serving
Calories	260
Protein	22g
Fat	14g
Net Carbs	9g

For Recipe: Cabbage Roll Soup

15. Almond Flour Pancakes

These fluffy pancakes use almond flour instead of regular flour, keeping breakfast low-carb without giving up the classic weekend treat.

Ingredients

1 and 1/2 cups almond flour
3 eggs
1/4 cup unsweetened almond milk
1 tablespoon melted butter
1 teaspoon baking powder
1 teaspoon vanilla extract
Pinch of salt

Instructions

Whisk eggs, almond milk, melted butter, and vanilla together in a bowl.
Add almond flour, baking powder, and salt, stirring until smooth.
Heat a lightly greased skillet over medium heat.
Pour small circles of batter into the pan.
Cook for 2 to 3 minutes per side until golden.
Serve warm with berries or sugar free syrup.

Nutrient	Amount per serving
Calories	290
Protein	14g
Fat	24g
Net Carbs	5g

For Recipe: Almond Flour Pancakes

16. Chia Seed Pudding with Berries

This make ahead pudding is creamy, naturally sweet, and packed with fiber. Chia seeds soak up almond milk overnight, turning into a thick pudding topped with fresh berries.

Ingredients

1/4 cup chia seeds
1 cup unsweetened almond milk
1 teaspoon vanilla extract
1 tablespoon low carb sweetener
1/2 cup mixed berries

Instructions

In a jar, whisk together chia seeds, almond milk, vanilla, and sweetener.
Stir well to prevent clumping.
Cover and refrigerate overnight, or at least 4 hours.
Stir again before serving.
Top with fresh berries.

Nutrient	Amount per serving
Calories	180
Protein	6g
Fat	10g
Net Carbs	7g

For Recipe: Chia Seed Pudding with Berries

17. Cobb Salad

This hearty salad layers chicken, bacon, eggs, and avocado over crisp lettuce. It is loaded with protein and healthy fats, making it a filling meal that keeps carbs low.

Ingredients

2 cups chopped romaine lettuce
1 grilled chicken breast, sliced
2 hard boiled eggs, sliced
4 slices bacon, cooked and crumbled
1 avocado, sliced
1/4 cup crumbled blue cheese
2 tablespoons olive oil
1 tablespoon red wine vinegar

Instructions

Arrange lettuce on a large plate or bowl.
Top with rows of chicken, eggs, bacon, avocado, and blue cheese.
Whisk olive oil and red wine vinegar together for the dressing.
Drizzle dressing over the salad before serving.

Nutrient	Amount per serving
Calories	420
Protein	30g
Fat	30g
Net Carbs	5g

For Recipe: Cobb Salad

18. Portobello Mushroom Burgers

These burgers use grilled portobello caps instead of buns, giving you a juicy, low carb meal that still feels like classic burger night.

Ingredients

4 large portobello mushroom caps
1 pound ground beef
4 slices cheddar cheese
1 tablespoon olive oil
1 teaspoon garlic powder
Salt and pepper to taste
Lettuce, tomato, and onion for topping

Instructions

Brush mushroom caps with olive oil and season with salt and pepper.
Grill mushroom caps for 3 minutes per side, then set aside.
Form ground beef into 4 patties and season with garlic powder, salt, and pepper.
Grill patties for 4 minutes per side, adding cheese in the last minute.
Place each patty on a mushroom cap and top with lettuce, tomato, and onion.

Nutrient	Amount per serving
Calories	380
Protein	32g
Fat	26g
Net Carbs	6g

For Recipe: Portobello Mushroom Burgers

19. Coconut Curry Chicken

This creamy curry combines tender chicken with coconut milk and warm spices. It is naturally low carb and comes together in one pan for an easy weeknight dinner.

Ingredients

1 pound chicken thighs, cubed
1 can coconut milk, 14 ounces
2 tablespoons red curry paste
1 red bell pepper, sliced
1 tablespoon fish sauce
1 tablespoon coconut oil
Fresh cilantro for garnish

Instructions

Heat coconut oil in a large pan over medium heat.
Add chicken and cook until lightly browned.
Stir in curry paste and cook for 1 minute until fragrant.
Pour in coconut milk and fish sauce, stirring to combine.
Add bell pepper and simmer for 15 minutes until chicken is cooked through.
Garnish with fresh cilantro before serving.

Nutrient	Amount per serving
Calories	410
Protein	28g
Fat	30g
Net Carbs	7g

For Recipe: Coconut Curry Chicken

20. Tuna Salad Stuffed Avocado

This simple lunch combines creamy avocado with protein-rich tuna salad. It comes together in minutes and needs no cooking at all.

Ingredients

2 avocados, halved and pitted
2 cans tuna, drained
2 tablespoons mayonnaise
1 tablespoon lemon juice
2 tablespoons diced celery
Salt and pepper to taste

Instructions

In a bowl, mix tuna, mayonnaise, lemon juice, celery, salt, and pepper.
Scoop out a little extra avocado from each half to make room for filling.
Spoon the tuna mixture into each avocado half.
Serve chilled or at room temperature.

Nutrient	Amount per serving
Calories	350
Protein	22g
Fat	26g
Net Carbs	6g

For Recipe: Tuna Salad Stuffed Avocado

21. Baked Chicken Thighs with Brussels Sprouts

This one pan dinner roasts crispy chicken thighs alongside caramelized Brussels sprouts. It is simple, filling, and needs minimal cleanup.

Ingredients

4 bone in chicken thighs
3 cups halved Brussels sprouts
3 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried thyme
Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees Fahrenheit.
Toss Brussels sprouts with 2 tablespoons olive oil, garlic, salt, and pepper on a baking sheet.
Rub chicken thighs with remaining olive oil, thyme, salt, and pepper.
Place chicken among the Brussels sprouts.
Roast for 35 to 40 minutes until chicken is cooked through and sprouts are golden.

Nutrient	Amount per serving
Calories	390
Protein	28g
Fat	26g
Net Carbs	8g

For Recipe: Baked Chicken Thighs with Brussels Sprouts

22. Keto Taco Salad

This salad takes all the flavor of tacos and skips the shell. Seasoned ground beef sits over crisp lettuce with all your favorite toppings.

Ingredients

1 pound ground beef
1 tablespoon taco seasoning
4 cups shredded lettuce
1 cup shredded cheddar cheese
1/2 cup diced tomatoes
1/4 cup sour cream
1/4 cup sliced black olives
1 avocado, diced

Instructions

Brown ground beef in a skillet, then drain excess fat.
Stir in taco seasoning and a splash of water, simmering for 5 minutes.
Arrange lettuce on plates.
Top with seasoned beef, cheese, tomatoes, olives, and avocado.
Add a dollop of sour cream before serving.

Nutrient	Amount per serving
Calories	430
Protein	28g
Fat	32g
Net Carbs	7g

For Recipe: Keto Taco Salad

23. Salmon Cakes with Dill Sauce

These crispy salmon cakes are held together with almond flour instead of breadcrumbs. Paired with a tangy dill sauce, they make a light and flavorful meal.

Ingredients

2 cans salmon, drained and flaked
1/2 cup almond flour
1 egg
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
2 tablespoons olive oil for frying
1/4 cup sour cream
1 tablespoon fresh dill, chopped

Instructions

In a bowl, mix salmon, almond flour, egg, mayonnaise, and mustard.
Form the mixture into small patties.
Heat olive oil in a skillet over medium heat.
Cook patties for 3 to 4 minutes per side until golden and firm.
Mix sour cream and dill for the sauce.
Serve salmon cakes warm with the dill sauce.

Nutrient	Amount per serving
Calories	340
Protein	26g
Fat	24g
Net Carbs	4g

For Recipe: Salmon Cakes with Dill Sauce

24. Spaghetti Squash Bolognese

Roasted spaghetti squash makes a natural low-carb swap for pasta. Topped with a rich meat sauce, this dish feels hearty and traditional.

Ingredients

1 medium spaghetti squash
1 pound ground beef
1 can crushed tomatoes, 14 ounces
1 onion, diced
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees Fahrenheit.
Cut spaghetti squash in half, remove seeds, and place cut side down on a baking sheet.
Roast for 35 to 40 minutes until tender, then scrape the flesh into strands with a fork.
While the squash roasts, brown ground beef with onion and garlic in a large pan.
Stir in crushed tomatoes, basil, oregano, salt, and pepper.
Simmer for 15 minutes, then serve over the spaghetti squash strands.

Nutrient	Amount per serving
Calories	350
Protein	26g
Fat	18g
Net Carbs	12g

For Recipe: Spaghetti Squash Bolognese

25. Egg Drop Soup

This warm, silky soup comes together in minutes with pantry staples. It makes a soothing low carb starter or light meal on its own.

Ingredients

4 cups chicken broth
3 eggs, beaten
1 tablespoon cornstarch substitute such as xanthan gum
1 tablespoon soy sauce
2 green onions, sliced
1/2 teaspoon ground ginger

Instructions

Bring chicken broth to a simmer in a pot.
Whisk in soy sauce, ginger, and a small pinch of xanthan gum to slightly thicken the broth.
Slowly pour in beaten eggs while stirring gently to create ribbons.
Simmer for 1 more minute.
Garnish with green onions before serving.

Nutrient	Amount per serving
Calories	110
Protein	9g
Fat	6g
Net Carbs	2g

For Recipe: Egg Drop Soup

26. Turkey Lettuce Wraps

Inspired by Asian lettuce cups, this dish fills crisp lettuce leaves with savory ground turkey and water chestnuts for crunch. It is quick, light, and low carb.

Ingredients

1 pound ground turkey
1/2 cup diced water chestnuts
3 tablespoons soy sauce
1 tablespoon hoisin sauce
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon sesame oil
1 head butter lettuce, leaves separated

Instructions

Heat sesame oil in a skillet over medium heat.
Add garlic and ginger, cooking until fragrant.
Add ground turkey and cook until browned.
Stir in water chestnuts, soy sauce, and hoisin sauce.
Cook for 3 more minutes until well combined.
Spoon the mixture into lettuce leaves and serve.

Nutrient	Amount per serving
Calories	270
Protein	24g
Fat	15g
Net Carbs	6g

For Recipe: Turkey Lettuce Wraps

27. Baked Tilapia with Green Beans

This light, flaky fish pairs with crisp green beans for a simple, low carb dinner that comes together on one baking sheet.

Ingredients

4 tilapia fillets
3 cups fresh green beans, trimmed
3 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon paprika
1 lemon, sliced
Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees Fahrenheit.
Toss green beans with 2 tablespoons olive oil, garlic, salt, and pepper on a baking sheet.
Place tilapia fillets among the green beans.
Drizzle remaining olive oil over the fish and season with paprika, salt, and pepper.
Top fish with lemon slices.
Bake for 15 to 18 minutes until fish flakes easily.

Nutrient	Amount per serving
Calories	260
Protein	30g
Fat	12g
Net Carbs	6g

For Recipe: Baked Tilapia with Green Beans

28. Cauliflower Mash with Garlic

This creamy mash makes a great low carb stand in for mashed potatoes. Roasted garlic and butter give it rich, comforting flavor.

Ingredients

1 large head cauliflower, cut into florets
3 tablespoons butter
1/4 cup heavy cream
3 cloves garlic, minced
1/4 cup grated parmesan cheese
Salt and pepper to taste

Instructions

Steam or boil cauliflower florets until very tender, about 10 minutes.
Drain well and let sit for a few minutes to remove excess water.
In a small pan, melt butter and cook garlic until fragrant.
Add cauliflower, garlic butter, heavy cream, and parmesan to a food processor.
Blend until smooth and creamy.
Season with salt and pepper before serving.

Nutrient	Amount per serving
Calories	180
Protein	6g
Fat	15g
Net Carbs	6g

For Recipe: Cauliflower Mash with Garlic

29. Greek Salad with Grilled Chicken

This fresh salad combines crisp vegetables, briny olives, and tangy feta with grilled chicken for a filling, low carb meal bursting with Mediterranean flavor.

Ingredients

2 chicken breasts, grilled and sliced
2 cups chopped cucumber
2 cups chopped tomato
1/2 cup sliced red onion
1/2 cup crumbled feta cheese
1/2 cup kalamata olives
3 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano

Instructions

Combine cucumber, tomato, red onion, feta, and olives in a large bowl.
Whisk olive oil, red wine vinegar, and oregano together for the dressing.
Pour dressing over the salad and toss gently.
Top with sliced grilled chicken before serving.

Nutrient	Amount per serving
Calories	380
Protein	32g
Fat	24g
Net Carbs	9g

For Recipe: Greek Salad with Grilled Chicken

30. Zucchini Lasagna

This lasagna uses thin zucchini slices instead of noodles, layered with meat sauce, ricotta, and mozzarella for a comforting, low carb take on the classic.

Ingredients

3 large zucchini, sliced thin lengthwise
1 pound ground beef
2 cups marinara sauce
1 cup ricotta cheese
2 cups shredded mozzarella cheese
1 egg
1 teaspoon Italian seasoning
Salt and pepper to taste

Instructions

Preheat the oven to 375 degrees Fahrenheit.
Lay zucchini slices on paper towels and sprinkle with salt to draw out moisture. Pat dry after 10 minutes.
Brown ground beef in a skillet, then stir in marinara sauce and Italian seasoning.
Mix ricotta cheese with egg, salt, and pepper.
Layer zucchini, meat sauce, and ricotta mixture in a baking dish, repeating until ingredients are used.
Top with mozzarella cheese.
Bake for 35 to 40 minutes until bubbly and golden.