Dinner Recipes Week 2

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:

  1. Heat olive oil in a pan.
  2. Season salmon with salt, pepper, and lemon zest.
  3. Sear salmon for 4 minutes each side.
  4. 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:

  1. Grill eggplant slices until tender.
  2. 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:

  1. Sauté ginger and garlic in olive oil.
  2. Add tofu and bok choy. Cook until bok choy is tender.
  3. 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:

  1. Mix cucumbers, dill, olive oil, lemon juice in a bowl.
  2. 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:

  1. Brush cauliflower steaks with olive oil and season with paprika, salt, and pepper.
  2. 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:

  1. Roast spaghetti squash at 400°F for 40 minutes.
  2. Scrape out the insides with a fork to make “noodles”.
  3. 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:

  1. Brush mushroom caps with olive oil, garlic, and thyme.
  2. 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.