Dinner Recipes Week 1
Here’s another week of dinner recipes, emphasizing low sugar, carbohydrates, cholesterol, and triglycerides:
Week 2: Dinner Recipes
Day 1: Seared Salmon with Green Beans
Ingredients:
- Salmon fillets (4)
- Green beans (2 cups, trimmed)
- Olive oil (2 tbsp)
- Lemon zest (1 tbsp)
- Salt and pepper (to taste)
Instructions:
- Heat olive oil in a pan.
- Season salmon with salt, pepper, and lemon zest.
- Sear salmon for 4 minutes each side.
- Steam green beans until tender.
Nutritional Content:
- Calories: 240
- Total Fat: 14g
- Carbs: 5g
- Protein: 23g
- Sugars: 1g
Day 2: Eggplant and Tomato Stack
Ingredients:
- Eggplants (2, sliced)
- Tomatoes (2, sliced)
- Fresh mozzarella (1/2 cup, sliced)
- Olive oil (2 tbsp)
- Fresh basil leaves (10)
- Salt and pepper (to taste)
Instructions:
- Grill eggplant slices until tender.
- Stack eggplant, tomato, and mozzarella. Drizzle with olive oil and garnish with basil. Season with salt and pepper.
Nutritional Content:
- Calories: 150
- Total Fat: 9g
- Carbs: 10g
- Protein: 8g
- Sugars: 5g
Day 3: Tofu and Bok Choy Stir Fry
Ingredients:
- Tofu (1 block, cubed)
- Bok choy (4, chopped)
- Olive oil (2 tbsp)
- Soy sauce (1 tbsp, low-sodium)
- Ginger (1 tsp, minced)
- Garlic (2 cloves, minced)
Instructions:
- Sauté ginger and garlic in olive oil.
- Add tofu and bok choy. Cook until bok choy is tender.
- Add soy sauce and stir.
Nutritional Content:
- Calories: 190
- Total Fat: 9g
- Carbs: 10g
- Protein: 18g
- Sugars: 3g
Day 4: Cucumber and Dill Salad
Ingredients:
- Cucumbers (3, sliced)
- Fresh dill (2 tbsp, chopped)
- Olive oil (1 tbsp)
- Lemon juice (1 tbsp)
- Salt and pepper (to taste)
Instructions:
- Mix cucumbers, dill, olive oil, lemon juice in a bowl.
- Season with salt and pepper.
Nutritional Content:
- Calories: 50
- Total Fat: 3.5g
- Carbs: 5g
- Protein: 1g
- Sugars: 2g
Day 5: Cauliflower Steak
Ingredients:
- Cauliflower (1 head, sliced into steaks)
- Olive oil (2 tbsp)
- Paprika (1 tsp)
- Salt and pepper (to taste)
Instructions:
- Brush cauliflower steaks with olive oil and season with paprika, salt, and pepper.
- Grill or bake at 400°F for 15 minutes each side.
Nutritional Content:
- Calories: 110
- Total Fat: 7g
- Carbs: 10g
- Protein: 4g
- Sugars: 4g
Day 6: Spaghetti Squash with Pesto
Ingredients:
- Spaghetti squash (1, halved)
- Pesto (1/4 cup)
- Pine nuts (1 tbsp)
- Olive oil (1 tbsp)
- Salt and pepper (to taste)
Instructions:
- Roast spaghetti squash at 400°F for 40 minutes.
- Scrape out the insides with a fork to make “noodles”.
- Mix with pesto, pine nuts, and olive oil. Season with salt and pepper.
Nutritional Content:
- Calories: 180
- Total Fat: 12g
- Carbs: 15g
- Protein: 3g
- Sugars: 6g
Day 7: Portobello Mushroom Caps
Ingredients:
- Portobello mushroom caps (4)
- Olive oil (2 tbsp)
- Garlic (2 cloves, minced)
- Fresh thyme (1 tsp)
Instructions:
- Brush mushroom caps with olive oil, garlic, and thyme.
- Grill or bake at 375°F for 15 minutes.
Nutritional Content:
- Calories: 70
- Total Fat: 5g
- Carbs: 5g
- Protein: 2g
- Sugars: 2g
Shopping List: (Note: Prices are average estimates and can vary.)
- Salmon fillets (4): $14
- Eggplants (2): $3
- Tofu (1 block): $2
- Bok choy (4): $5
- Cucumbers (3): $3
- Cauliflower (1 head): $3
- Spaghetti squash (1): $4
- Portobello mushroom caps (4): $6
- Fresh herbs: $5
- Olive oil (1 bottle): $6 (assuming leftover from previous list)
Total Estimated Cost: $51
Please note that these are general price estimates. Actual prices may vary based on location, store, and season.