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Recipes Low Starch Carbs, Nutrient-Dense

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Low-Carb Meals

Add Nutrient Complexity


Breakfast, Lunch or Dinner Burrito with Low Carb or Keto Wraps

  1. Components could be raw (or cooked or smoked Salmon); Turkey Slices – try to avoid red meat and Tuna
  2. Use instead any of the plant-based meat substitutes shown in the shopping list that can be provided by your practitioner
  3. Add Avocado pieces, Cucumber, Chukka Wakame (Asian food stores) other Veggies like sliced carrot, beetroot, hummus
  4. Sprinkle with black sesame seeds
  5. Add a small amount of black sesame oil low carb vinaigrette (lemon juice, olive oil and herbs mixed and a small amount added)
  1. Raw or lightly cooked Salmon (avoid Tuna)
  2. Grass Fed Meat – small quantity
  3. Chicken or Turkey or Lamb
  4. Vegetation options are Quorn a mushroom derived protein or legume-based meat substitutes instead of the animal meat sources above

Poke Bowl

  1.  Commonly now found in many cafes and even food courts – far better than greasy carbs and charred meats
  2. A Hawaiian dish that is simple and yet packed with diversity, phytochemicals, fibre and micronutrients
  3. Components could be raw (or cooked or smoked Salmon), Avocado pieces, Cucumber, Chukka Wakame (Asian food stores) other Veggies like sliced carrot
  4. You can add a small amount (1 heaped Tablespoon) of Black, Brown, Red Rice or another carb except white rice, which is nutrient-poor
  5. Sprinkle with black sesame seeds
  6. Add a small amount of black sesame oil 
  1. Raw or lightly cooked Salmon (avoid Tuna)
  2. Grass Fed Meat – small quantity
  3. Chicken or Turkey or Lamb
  4. Vegetation options are Quorn a mushroom derived protein or legume-based meat substitutes

Thai Green Curry

  1. Green Thai Curry Paste is easy to come by in most supermarkets
  2. Cooked chicken is most commonly used but use small amounts
  3. Substitute coconut cream and use low-fat coconut milk
  4. Add Broccolini, onions and Thai Basil sprigs
  5. Cucumber can be added
  6. Do not use the Jasmine rice often mentioned as this is essentially eating sugar. Subsitute with Cauliflower Rice or Veggie Rice both low carb options

Protein options for a curry (try to wean off animal meats)

  1. Salmon (avoid Tuna)
  2. Grass Fed Meat – small quantity
  3. Chicken or Turkey or Lamb
  4. Vegetation options are mushrooms, chickpeas, blackbeans, lentils and Tofu is a good option


  1. Make a salad with 1/4 avocado, onion, tomatoes etc.
  2. Always add a vinaigrette (see above with salads)
  3. There are excellent ready-made salads in the supermarkets to just toss on your plate
  1. Grass Fed Meat
  2. Chicken or Turkey or Lamb
  3. Vegetation options are Quorn a mushroom derived protein

Spinach and Kale – Sadly lacking in Western Diets 

Try to include 1 – 2 cupfuls of spinach in your diet every day

Add this to soups or smoothies.

Rich in highly bioavailable magnesium and calcium along with fibre this vegetable has proven in the MIND diet research to be protective of the brain

Boost veggies and low-carb fruit like berries and enjoy a long health span with long lasting brain health

Easy Curry Laksa 

La Zuppa is found in most supermarkets and often in Woolworths – it is Gluten-Free, Dairy-Free, Low in calories, low in carbs and tastes wonderful

These soups are a great base

Add protein whether animal based in small quantities or add plant-based sources such as Quorn, Tofu

You can easily add any of the low-carb pasta or rice options above without guilt as these are low-carb and low calorie additions

Shepherd’s Pie – Low Carb Meal

Cook some mince and this could be Quorn (Vegetarian) mince

Add some Worstershire sauce, Tamari Soy Sauce (Kikkoman is Gluten Free), salt and pepper to taste and add mixed vegetables

Add some herbs like Basil, Coriander, Thyme and Garlic to taste. (Prep-Set-Go in the Woolworths frozen section have small ice cube sized herb portions)

Add to a Ramekin as shown and place in the oven at 180 C until a light brown tint is seen. on the cauliflower mash.

For the topping instead of potato mash, use cauliflower mash

Low-Carb Hamburger 

Use the No-Grainer Hemp Buns

Use Plant-Based Patties or make yor own

Use relishes or Salsas to boost up veggies and a 1/4 Avocado

Low-Carb Portobello Mushroom Hamburger 

  • Cut off the stems
  • Choose a plant-based patty or occ grass-fed beef
  • Use 1/4 avocado, salsas or your favourite relish

San Choy Bau – Low Carb Meal

This is a quick simple meal that is very low carb..

Prepare animal or plant-based mince as per the Shepherd’s Pie recipe above and then embellish with some chopped chilli as mild or as hot as you can stand with fresh herbs like Coriander.

Don’t forget you can add the low carb pastas to the mince. This not only bulks up the meal but also makes you feel fuller for longer.

The low carb pastas are rich in fibre and this also feeds the gut microbiome

Salmon Steak and Salad 

This is a very quick meal full of Omega-3’s and protein. You could also use Trout 

Other fish can also be used but the oily fish like Sardines, Herring, Mackerel are rich in Omega-3’s

Remember to add Vinaigrette to the salad (see above)

The oil in the Vinaigrette helps you absorb the fat-soluble carotenoids and fat-soluble vitamins.

Seafood Risotto (Risotto alla pescatora) – Low Carb Version

Use the Veggie Rice, Cauliflower Rice or the Kehoe’s Turmeric Cauliflower Rice 

Best to make your own sauce otherwise check the label carefully

Add the low-carb rice to a heated pan. Then add some Fish Stock to consistency desired. Cook for a few minutes and add some white wine (the alcohol will evaporate).

Add the seafood and cook

Add some tomato paste, garlic and herbs (See Prep-Set-Go above) to taste, salt, pepper

Spaghetti Bolognese – Low Carb 

To ease in with any of the low carb pasta options you can easily mix 50:50 real pasta with the low carb variety and then slowly taper off the real pasta to keep this dish truly low carb. 

This is an easy dish to create with animal or plant-based mince and you either make your own bolognese sauce that is tomato and herb rich or purchase one but read the labels. Best to get a ready-made sauce with minimal ingredients that you add to at home with ingredients that are a known quantity to you.

See low-carb pasta sauces above

Pizza Low Carb Bases (See above)

  • Use the low-carb No Grainer pizza base
  • Add your favourite rich tomato base
  • Add cherry tomatoes, capsicum, onion, jalapenos, chilli, olives
  • You can add Quorn pieces or other plant-based “meats”
  • Add some herbs – garlic, coriander, basil, pesto
  • Garnish with fresh basil or coriander leaves

La Zuppa Quick Hearty Chicken Soup (Found in Woolworths and Coles) 

Make things easy by using a Gluten-Free, Dairy-Free, Low-Calorie La Zuppa Hearty Chicken and Vegetable Soup

Heat the La Zuppa soup base and add some more chicken, fresh or frozen veggies. Spinach or Kale can be purchased frozen as cubes to add a dark green leafy component full of magnesium and Vitamin-K1

Choose any of the low-carb pastas above the Edamame and Black Bean Pasta are good choices

You could even add some cauliflower rice to the mix to add even more veggie power

Herbs, garlic always great to add antioxidants

La Zuppa Soups

Dairy Free, Gluten Free, Low in Calories

Great foundation to “pump” up with the addition of 1 cup of frozen spinach, herbs, spices, frozen vegetables

Highly nutritious

Quick Hearty Plant Based Soups

Use the La Zuppa low calorie soups as a base 

Choose from Minestrone or Miso Broth

Add plant based protein from 1/2 a tin (125g) chickpeas or legumes, tofu, quorn, mushrooms

You can add the low-carb pastas above to bulk the soup up guilt-free

Avocado Boat 

The filling can be many things

  1. A bruschetta-like filling with finely chopped tomato salsa, onions and lemon
  2. Cooked prawns and seafood pieces with veggies
  3. A savoury meat or vegetarian protein mince

Stuffed Field Mushroom 

Remove the stalk, chop and place into your chosen mince. Remember this could be Quorn a vegetarian mince or other phant protein source

Use the savoury mince recipe as shown in the Sheperd’s Pie recipe

You can add the Veggie Rice or Cauliflower Rice to bulk it up,

Add herbs and other spices to taste and bake in an oven at 180 degrees celcius.