7 DAY LOW

CARB MENU

Breakfast Snack Lunch Snack Dinner

Monday Cheese omelet & green salad with 1 oz string Mandarin Orange &
44.5 total English Muffin 24 almonds ranch dressing cheese Cashew Chicken
carbs
12.5 5.5 2 0.5 24
Tuesday 1/2 cup cottage 2 small stalks V-8 juice 8 wheat BBQ Hamburgers
45.0 total cheese celery 1 oz string thins
carbs toast (1 slice)** 1 tbls peanut cheese
butter 2 oz lunchmeat
11 5.5 8.5 4 16
Wed. cheese omelet 24 almonds 1 cup chicken veg 1 oz string Ready to serve"
42.0 total w/ salsa soup*** cheese salad w/chicken
carbs 2 slice bacon 3 unsalted saltines 1 breadstick
4 5.5 10 0.5 22
Thursday 1/2 cup cottage 2 small celery tuna salad 1 oz string Penne Rigate Lasagna
43.0 total cheese stalks 8 wheat thins cheese Casserole
carbs toast (1 slice) 1 tbls peanut green salad
butter
11 5.5 4 0.5 24
Friday 1/2 grapefruit 8 wheat thins small taco salad* 24 almonds Alaskan BBQ Salmon
45.0 total 2 oz cheddar Spinach salad
carbs cheese cauliflower
14 4 10 5.5 11.5
Saturday Cheese omelet & 2 small stalks V-8 juice 1 oz string Braised Pork Chops w/
43.2 English Muffin Celery & 8 wheat thins cheese Orange Mustard Sauce
total 1 tbls peanut 2 oz lunch meat Green salad w/ Ranch
butter
12 5.5 12 0.5 13.2
Sunday Egg & Sausage 1 oz string 1 cup chicken veg 24 almonds Mexican Meatloaf
44.8 Souffl cheese soup Broccoli Cheddar
total Cheese Pie
18 0.5 10 5.5 10.8

*Thomas Light English Muffin Substituting frozen meals for dinners:

** Miltons whole wheat plus (11 carbs) or Lean Cuisine Beef Pot Roast - 18 Carbs
Orrowheat double fiber mini loaf (9 Lean Cuisine Turkey & Vegetables 9 Carbs
carbs) Lean Cuisine Steak Tips w/Portobello
***Progresso carb monitor mushrooms 10 Carbs
****Del Taco or your own Lean Cuisine Roasted Garlic Chicken 8 Carbs
*****Dreamfields Pasta/spaghetti etc Weight Watchers Salisbury Steak w/asparagus
10 Carbs
Weight Watchers Sirloin Beef w/vegies10 Carbs
Healthy Choice Salisbury Steak - 16 Carbs

7 day low carb menu & recipes 1

Alaskan Barbecued Salmon
Season chops with salt and pepper. Heat oil in
3 ounces salmon, uncooked large skillet over medium-high heat; Brown
1 teaspoon brown sugar, measured packed chops, 3-4 minutes per side. In a small bowl,
1 fluid ounce orange juice, fresh or bottled stir together ginger root, orange juice, soy
1 teaspoon extra virgin olive oil sauce, honey, mustard, and garlic. Pour ginger
1/4 pound spinach, raw bunch or bag mixture over chops. Simmer covered; 8-10
1 tablespoon red wine vinegar minutes or until chops are tender. Place cooked
2 tablespoons chives, fresh, chopped chops on serving plate. Next; spoon 1/2 of the
1/2 cup cauliflower, fresh or frozen, thawed orange-mustard sauce over the pork chops.
Garnish with orange slices and watercress.
Place salmon in small, shallow glass container, Pass the remaining sauce.
flesh side up. Blend brown sugar, orange juice,
and olive oil in a small bowl to make marinade. Makes 6 servings, 11.2 carbohydrates per
Pour marinade over salmon; cover and serving
refrigerate one hour or overnight. Remove
salmon from the refrigerator. Spray broiler pan Broccoli and Cheddar Cheese Pie
with cooking spray. Place salmon flesh side up
and broil until fish is cooked through. 1 cup fresh broccoli florets
1/2 cup Broth, chicken, low sodium, canned
Toss together spinach, mandarin oranges, 2 egg whites
vinegar, and chives to make salad. 1 egg
1 cup fat free milk
Heat cauliflower as directed on package; 1 cup cheese, cheddar, sharp, shredded
sprinkle with your favorite sodium-free 1/4 teaspoon black pepper
seasoning. 1 cooking spray

Total Carbs 11.5 Preheat oven to 350 degrees. Spray one 9-inch
pie pan with nonstick cooking spray. Mix the
Braised Pork Chops with Orange Mustard broccoli with the chicken broth. Cook in a
Sauce saucepan, uncovered, on medium heat. In a
separate bowl, blend the egg whites and the
6 Pork chops, center rib loin, raw, 3/4 inch egg. Combine the broccoli, milk, cheese, and
thick pepper with the egg mixture. Pour into the pan
1/4 teaspoon salt and bake for 30 minutes.
1/8 teaspoon black pepper, freshly ground
1 tablespoon vegetable oil Makes 2 servings, 5.8 carbohydrates each
2 teaspoon fresh ginger root, finely chopped serving
1/3 cup orange juice
3 tablespoons low sodium soy sauce
2 tablespoons honey
1 tablespoon Dijon mustard CHILI CON QUESO CASSEROLE
2 medium garlic cloves
1 orange, fresh, medium sliced 2 cans (4 oz each) mild whole green chilies
6 greens, watercress, fresh, sprig 2 cups chopped tomatoes (2 to 3 medium)

7 day low carb menu & recipes 2

2 cups shredded cheddar cheese (8 oz) MANDARIN ORANGE & CASHEW
1 cup Bisquick baking mix CHICKEN
1/2 cup sour cream
1/2 cup milk 1 can (11OZ) mandarin orange segments
3 eggs 1/4 cup Kikkoman stir-fry sauce
3 tablespoons vegetable oil, divided 2 whole
Heat oven to 375 degrees chicken breasts, skinned boned and cut into
strips.
Grease square baking dish, 8x8x2 inches. 1/3 Cup roasted Cashews
Remove seeds from chilies; arrange chilies in 1 Clove of garlic, minced
single layer in dish. Sprinkle with tomatoes 1 Med. Onion, sliced
and cheese. pound fresh snow peas

Beat remaining ingredients with wire whisk or Reserving 2 Tablespoons syrup, Drain
hand beater until smooth; pour over top. Mandarin Oranges. Blend reserved syrup with
stir-fry sauce. Heat 2 tablespoons oil in wok or
Bake uncovered until knife inserted in center large skillet over high heat. Add chicken,
comes out clean, 35 to 40 minutes. cashews and garlic to skillet. Stir-fry 3 minutes
and remove ingredients from pan to plate heat.
Makes 8 servings, 14 carbohydrates each Heat the remaining oil in the same pan. Add
serving onion and snow peas to pan and stir-fry sauce
mixture and cook and stir to coat all ingredients
EGG AND SAUSAGE SOUFFLE from Heat and stir in oranges.

1 cup Bisquick baking mix Makes 4 servings, 24 carbohydrates each

2 cups milk serving
1 teaspoon dry mustard
1/2 teaspoon dried oregano MEXICAN MEATLOAF
6 eggs, beaten slightly
1 pound bulk pork sausage, browned and 2 Beaten eggs
drained 1 10 oz can Rotel tomatoes Mexican style
1 cup shredded cheddar cheese 1/2 cup fine dry Italian style breadcrumbs
1/4 cup chopped green pepper
Heat oven to 350 degrees 1 tablespoon instant minced onion
1 to 2 teaspoons chili powder (I use one)
Grease 2-quart casserole. 1 teaspoon salt
2 pounds ground beef
Mix all ingredients. Pour into casserole.
Combine first 7 ingredients. Add beef; mix
Bake until knife inserted in center comes out well. Pat into 9x5x3 inch loaf pan. Bake at
clean, about 1 hour. 350 degrees for 1 1/2 hours.

Makes 6 servings, 18 carbohydrates each Makes 8-10 servings, 5 carbohydrates per

serving serving

7 day low carb menu & recipes 3

Variation: Add bacon strips across the top Add meat sauce and cheeses. Stir to mix. Put
in oven for 30 minutes at 350 degrees.
Oven Cooked Barbequed Hamburgers
Makes 8 servings ,22 carbohydrates each
1 pound hamburger servings
1 cup ketchup
1 level teaspoon horseradish READY TO SERVE SALAD
2 level teaspoons Frenchs mustard
1 medium onion, quartered and separated 1 Package (16 OUNCES) ready to serve salad
2 medium green bell peppers chopped in 8 Bacon strips, cooked and crumpled
medium size pieces 1 Can (11 OUNCES) mandarin oranges,
drained
Make 4 hamburger patties. Brown hamburger 1/2 Cup chopped onion
patties in iron skillet until almost done. Mix 1/4 Cup sliced almonds
balance of ingredients in a bowl. Add to skillet 1 Cup (4 OUNCES) shredded mozzarella
with burgers. Transfer skillet to oven. Bake at 1/2 Cup Vegetable oil
350 degrees for 30 minutes turning burgers 2 Tablespoons sugar
over several times. 2 Tablespoons vinegar
1/4 to 1/2 Teaspoon salt (I USE 1/4)
Makes 4 servings
In a large salad bowl, toss the first six
16 carbohydrates per serving ingredients. Combine the remaining ingredients
in a jar with a tight fitting lid. Shake well, pour
PENNE RIGATE LASAGNA over salad and toss to coat.

1 box Dreamfields Penne Rigate pasta (ONLY) Yield: 6 SERVINGS

1 6 ounce can tomato paste
1 8 ounce can tomato sauce 15 Carbs per serving
1 large can chopped tomatoes
1/2 cup chopped onion CHICKEN BREASTS SUPREME
2 tablespoons olive oil
1-1/2 pounds hamburger 2 slices bacon
Several shakes of garlic salt 6 boneless skinless chicken breast halves
1 tablespoon parsley flakes 1 (4.5 oz) jar sliced mushrooms drained
1 teaspoon salt 1 (10 3/4 oz) can condensed cream of chicken
Few shakes red pepper soup
1/2 teaspoon oregano 2 tablespoons dry sherry, if desired
1/2 teaspoon basil 3 oz sliced Swiss cheese
1 pound mozzarella, shredded 1 tablespoon chopped chives
1/2 pound cheddar cheese, shredded 3 cups frozen broccoli florets

Brown the meat and onion in oil. Add the rest Cook bacon in large skillet over medium heat
of the ingredients except the pasta. Cook 30 until crisp. Remove bacon from skillet; drain
minutes. Cook pasta according to directions. on paper towels; reserve bacon drippings in
Drain pasta. Put pasta in 9x13x2 baking dish. skillet.

7 day low carb menu & recipes 4

 1/4 cup soy flour
Add chicken to bacon drippings in skillet; cook 1 1/4 cup whole wheat flour
over medium-high heat for 3 to 5 minutes or 1 teaspoon kosher salt (or sea salt)
until lightly browned, turning once. Transfer 1 cooking spray
chicken to 4 to 6-quart slow cooker. Top with
mushrooms. In same skillet, stir together soup Preheat oven to 400 degrees.
and sherry; spoon over mushrooms. In a medium bow, dissolve yeast in water and
let sit until foamy. Add soy flour and whole
Cover; cook on low setting for 3 to 4 hours. wheat flour and mix until well combined. Stir
in salt. Cover bowl with plastic wrap and let
Top mixture in slow cooker with cheese slices; rise in a warm place for 45 minutes. Lightly
sprinkle with chives. Crumble bacon over spray a 12-inch pizza pan with nonstick
cheese. Cover; cook on high setting for an cooking spray. Scrape dough out of bowl and
additional 10 to 15 minutes or until cheese is onto prepared pan. Flour your hands and press
melted. dough into circle to the edges of the pan. Bake
15 minutes or until edges are brown and crisp.
Meanwhile, microwave broccoli in covered Add toppings as desired.
microwave-safe dish on high for 6 to 8 minutes
or until crisp-tender. Arrange chicken, broccoli Makes 8 servings, 12.2 carbohydrates each
and mushrooms on serving platter. Serve with serving
cooking juices.

6 servings, 6 carbohydrates each BACON & CHEDDAR TOASTS

BARBEQUED CHICKEN 1/2 LB Extra sharp white cheddar, coarsely

2 whole chicken breasts, cut in two, remove grated (2 cups)
skin 1/2 LB cold sliced lean bacon, finely chopped
4 ounces tomato sauce, chunky, canned 1 small onion, finely chopped (1/3 cup)
2 tablespoons tomato paste 1 1/2 tablespoons drained bottled horseradish
3 tablespoons brown sugar (or creamed)
1 tablespoon cider vinegar 1/2 teaspoon salt
1 small onion, diced 1/4 teaspoon black pepper
14 slices Orrowheat double fiber bread (or
Preheat oven to 350 degrees. other low carb)
Wash chicken and place in casserole dish.
Mix remaining ingredients in a small bowl, Put oven rack in middle position and preheat
then pour over chicken. oven to 375 degrees.
Bake for 30 minutes or until tender and serve. Stir together cheese, bacon, onion, horseradish,
salt and pepper in a bowl with a rubber spatula
Makes 4 servings, 11.3 carbohydrates each until blended well. Spread about 1 1/2
tablespoons mixture evenly to edges of each
LOW-CARB SOY PIZZA CRUST slice of bread with a small offset spatula or
butter knife. Arrange slices in 1 layer on a
1 tablespoon Yeast, bakers, dry, active large baking sheet and freeze, covered with
1 cup water, warm wax paper, until firm, about 15 minutes. Trim

7 day low carb menu & recipes 5

crusts off bread and reserve for another use (see
cooks note below), then cut each slice of bread
into 4 squares. Bake toasts on baking sheet
until beginning to brown on edges about 20
minutes. Best served warm.

Note: Reserved crusts (with some of topping

still on them) can be baked at 375 degrees until
lightly browned, about 10 minutes, and then
cooled. Break up crusts and sprinkle over
salads.

*Toasts can be prepared and cut 2 weeks ahead

and frozen, layered between sheets of wax
paper in an airtight container. Thaw before
baking.

Makes 56 hors doeuvres

3 carbohydrates each

7 day low carb menu & recipes 6