Low Carb Meals

A few meal ideas to help where inspiration is lacking.  Just ideas at the moment, will tidy this up soonish and add photos.  Where there are weights given choose appropriately for your size/goal; they are guidelines only.

Breakfasts

• Scrambled eggs - 2x eggs and 20ml cream per person; season with salt & black pepper. Optionally chilli and/or garlic flakes.  Optionally fried tomatoes.
• Smoked salmon and eggs - 2x eggs, 50-100g salmon per person.  Poach, soft-boil or scramble the eggs.  Optionally 30g full-fat cream cheese (not Philadelphia etc.) per person.  Optionally fried tomatoes.
• Bacon & egg - 2x eggs per person, 50-100g streaky bacon per person.  Optionally 30g full-fat cream cheese per person.  Optionally fried tomatoes.
• Smoked mackerel and eggs - 2x eggs, 1/2-1 mackerel fillet per person.
• Eggs and asparagus/green beans - 2x eggs per person, poached.  Steamed 75-100g per person asparagus or green beans.  Optional melted butter/mayonnaise/hollandaise/bernaise sauce over the eggs.

Lunches

For salads, choose combinations from the below:-

Per person - 80-150g combination from this section (if combining leaves and tomatoes, up to 200g total per person)

• Romaine/cos lettuce
• Little gem lettuce
• Baby spinach
• Radiccio
• Chicory
• Rocket
• Mixed soft leaves
• Tomatoes  

Per person - one or more from this section, but no more than three in combination and don't mix meats.

• Boiled eggs (1-2 per person)
• Avocado - 1/2 to 1 small/medium (75-120g)
• Goats cheese/mozarella (50-100g)
• Cheddar/double gloucester/red leicester (30-50g)
• White cheese (wensleydale, cheshire, leicestershire)(30-50g)
• Blue cheese (30-50g)
• Bacon (40-60g)
• Chorizo (40-60g)
• Roast chicken with skin (50-100g)
• Salmon fillet with skin (50-100g)

Dressing - at the very least 10ml oil per person, but choose from the below

• 10-30ml oil; olive, avocado, walnut, macadamia nut
• 10-15ml vinegar (check for sugar content - cider vinegar is particularly good)
• 15-30g mayonnaise; not reduced calorie, preferably not made with vegetable oil

Optional additions - one from this section

• Walnuts
• Pine Nuts
• Macadamia nuts
• Chopped Brazil nuts
• Pecans 
• Linseed
• Flaked Almonds
• Chilli flakes
• Fresh herbs - basil, oregano, parsley, dill, tarragon

Other lunch suggestions:-

• Tomato soup
• Broccoli & blue cheese soup
• Eggs florentine
• Eggs and asparagus
• Omelette
• Frittata

Main meal

Self-contained (no side dish required)

• Omelette - per person; 2-3x eggs, 20ml cream, chorizo/bacon, mushrooms, 30g grated hard cheese
• Shakshuka - tomatoes, red peppers/aubergine, Harissa paste, chorizo, eggs
• Frittata - per person; 2-3x eggs, 30g full-fat cream cheese, green leaves, optional chorizo/bacon/nuts

Main plate

• Salmon fillet - skin-on salmon fillet (100-150g per person), fat(*)
• Lamb chops/cutlet - chop (100-200g per person including bone), fat(*)
• Pork chops/cutlet - chop (100-200g per person including bone), fat(*)
• Chicken - chicken leg/thigh, fat(*) 
• Casserole - chicken thigh/pork/beef/lamb (75-150g per person), butter, stock, leeks/onion (25-75g per person), optional wine, optional garlic/herbs - cook open to help liquid to reduce.
• Steak - untrimmed beef cut, fat(*)
• Eggs - poached, boiled, scrambled, optional cheese, optional melted butter/mayonnaise/hollandaise/bernaise sauce over.
• Creamy Harissa meat - pork/lamb/beef cubes (75-125g per person), butter, mushrooms (50-75g per person), Harissa paste (5g per person), smoked paprika (1/4tsp per person), double cream (50ml per person), full-fat Greek yogurt (40g per person).

Side dish

• Cauliflower mash - cauliflower (100-150g per person), cream and/or butter, optional nutmeg
• Broccoli crunch - steamed broccoli (100-150g per person), butter, toasted flaked almonds (10-20g per person), salt
• Creamed cabbage - cabbage (80-150g per person), fat(*), salt, cream (15-45ml per person)
• Kale crunch - kale (80-150g per person), fat(*), salt, optional toasted flaked almonds (10-20g per person) or cream (15-45ml per person)
• Cauliflower "couscous" - raw cauliflower, toasted pine nuts, olive oil, lemon zest, garlic, salt

Snacks/Desserts

• Berries & cream - Blueberries/Strawberries/Blackberries/Raspberries, 30g per person, 40g thick cream.  Optional nuts/seeds 20g per person.
• Full-fat Greek yogurt, cream and berries - As above but with 40-60g yogurt per person
• "tiramisu" - Per person; 1g espresso powder, 3g sweet/cream flavoured whey powder, 40ml cream, 20g blueberries. 
• Cheese - small cubes (10-30g), with optional nuts (10-30g)

* - fats - for cooking, aim to use one of these: coconut oil, lard, goose fat, duck fat, beef dripping. Butter and olive oil is OK if you're not cooking at very high temperatures.