Low Carb Meal Prep Recipes for Breakfast, Lunch and Dinner! – Mind Over Munch


Hey, my munchies! I’m Alyssia, and today I am sharing 3 recipes
from my Low Carb Meal Prep eBook: a breakfast, a lunch, and a dinner! Now of course, you can mix and match the meals to suit your meal prepping life and needs. For breakfast I’ve got a lean green smoothie
bowl, which is pretty cool because smoothies can
be challenging to do low carb. You can totally treat this like a freezer
bag, which I’ve shown before— add kale, spinach, avocado—this is a great
way to use avocados that are going bad or browning—almond butter, sweetener, cinnamon,
and salt to a freezer-safe plastic bag and freeze! When you’re ready to make, add to a blender with
coconut milk and blend. You want it to be thick enough to be able
to eat with a spoon, that’s why it’s a smoothie BOWL! Add your favorite low carb toppings! I used fresh berries, slivered almonds, cacao nibs, chia seeds and coconut shreds. So fresh and vibrant! Thumbs up for still being able to enjoy smoothies
while low in carbohydrates! For lunch I’m sharing these Mediterranean
chicken drumsticks with broccoli “tabbouleh.” In a bowl, add avocado oil, parsley, oregano,
sage, garlic powder, onion powder, lemon juice, and salt & pep. Pat the drumsticks dry, and coat thoroughly. Marinate for 30 minutes, or up to overnight. Add chicken to a rack on a baking sheet, and
bake in the oven for 30 minutes, flip, and then continue to bake until cooked through. They have SO much flavor and are so easy to
make. It’s not REALLY a tabbouleh because it doesn’t
contain the bulgur since it is low carb, so I’m just acknowledging that before anyone
attacks me in the comments. I KNOW! It’s not a true tabbouleh. Call it whatever you want. In a large mixing bowl, add broccoli rice,
cauliflower rice, chopped cucumber, chopped tomatoes, red onion, parsley, cilantro,
mint, pumpkin seeds, salt & pep, olive oil, and lemon juice. Toss to coat! That could not be easier, and there’s so
much flavor from simple, whole foods. The tabbouleh pairs well with the Mediterranean-spiced
chicken drumsticks PERFECTLY, and because this is lower in carbohydrates, we want it to be higher in fat, which is why
we chose the drumsticks instead of breasts. And more fat means MORE flavor! This will also last 4 days in the fridge to
make weekdays easier! If you’re not familiar with a low carb lifestyle, I have a Keto 101 video that will break down
why a high fat diet is different and what some of the health benefits are. It’s linked in the description box below. For dinner I’m sharing these sriracha meatballs
with spaghetti squash! I have a spaghetti squash episode where I
share my personal favorite way to cook spaghetti squash, so feel free to
check that out if you want direction there, and it’s of course in the eBook as well. For the meatballs, I’m combining organic
ground beef, sriracha, apple cider vinegar, garlic, an egg, ground ginger, and salt & pep. Get in there with your hands and mix to combine! Roll into balls and place in a baking dish and bake for 12-14 minutes. In the meantime, you should make your sauce. But first, you should subscribe to the channel
so you can get notified every week, and hit the bell! Go ahead, you can do it! I sauté minced onion in avocado oil. Then, I add tomato sauce, sriracha, apple
cider vinegar, ginger paste, and red pepper flakes. Bring to a boil, and then turn down the heat
and simmer for about 15 minutes. Serve the cooked meatballs and sauce with
the spaghetti squash as a boat, or a dish! I store the squash, meatballs, and sauce separately. These will last 4-5 days in the fridge or
2 months in the freezer! I hope you enjoyed these recipes, I have an
entire ebook of low carb meal prep recipes for breakfast,
lunch, dinners, and snacks, and I have another one that’s not low carb
but it is vegetarian. You can check them out at mindovermunch.com/ebooks, and you can get 10% off any ebook or package
of your choice if you use the code “MEATBALLS” at checkout. Be sure to subscribe to the website while
you’re there because I have a giveaway EVERY month for my subscribers, and you’ll
get special notifications and recipes too. I’ll see you next week for a brand new episode, And remember, it’s all a matter of Mind
Over Munch. That’s why it’s a smoothie BOWL. Get it…? Get it? Ya eat it with a SPOON. Okay, sorry.

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Reader Comments

  1. Byron Chandler

    Hi, sweet adorable Alyssia. You are doing very well with the recipes. I am still waiting for your Vegan No Bake Peppermint Cheesecake. What's your best tip for getting the best proteins? Have a good day, sweet adorable Alyssia. <3

  2. zakiah tukes

    You have the most perfect timing! I was just trying to figure out what I was going to cook for the week. Keto meals tend to get a little repetitive after a while. Ill def incorporate these creative meals into my meal plan thank youuu Alyssa!!!

  3. Cat Sieja

    Ohhhhhh I'm coming for you alright!! With the straw that I have to throw away now that you've shown me smoothie bowwwwwlllllssssss….LOL. Seriously, I'm loving the "sassy" Alyssia!! Of course I spit my green juice across the table and almost poked Steve's eye out…but these are our sacrifices for sass…LOL Awesomeness Alyssia, AWESOMENESS!!!😸👏

  4. Lioara Dragomir

    I am not strict keto but I do try to have as many low carb meals as possible, making exceptions on fruit mostly ha ha
    your videos are really inspiring because of the diversity you offer, keep up the good work!

  5. Allissa Iman

    For the drumsticks, the video says to bake for 45 minutes but out loud you said bake for 30 minutes. I’m unfamiliar with cooking chicken at home, so which one is the correct amount of time?

  6. Dylan Taylor

    Yum they look incredible as always, but I gotta say I think my fav was the smoothie bowl I would love to try it, anyways have an amazing day

  7. xPumpkinWitchx

    Every Low carb recipe I've seen on the internet always looks so sad and lacking in colours, the main colors in low carb I always see is mostly brown and green. I thought you had to eat the rainbow to insure you get all your needed vitamins and minerals so how can this diet meet them?

  8. Healthy Aspirations

    I’m loving the low carb recipes! I have a question Alyssia: why do we add salt to the smoothie bowl?
    I would add hemp seeds to the tabouleh as a faux burgul 😉

  9. jpeachy 4u

    Nit pickers, nit pickers, nit pickers. Those recipes looked so good I subscribed. Looking forward to more videos, and am excited to go through some of your previous ones.😀

  10. Karatsukino

    HI, I"m not sure if you've done a video about this before but I've got a question. most of your videos use some form of coconut…like the oil for example. I don't have too much of an understanding, but when i read nutritional facts I've seen that coconut products such as the oil is high in saturated fat, but I see that everyone is using it especially for vegan/vegetarian meals. My doctor has told me to watch how much saturated fat i take in and has also suggested that i consider a vegan/vegetarian diet for my diabetes…so my question is what's the big hype with coconut oil (and other related products) and are there other less saturated fats i could use in vegan/vegetarian dishes (especially dessert)

  11. kahlea 20

    yum cant wait to try the smoothie bowl! fyi if youre too lazy to make the tabbouleh, Trader Joes sells a cauliflower tabbouleh thats low carb.

  12. sabresister

    Dang these look good! I recently found out I have Celiac disease (boo), and I’ve become obsessed with spaghetti squash (yaay!). I like it so much better than every other GF pasta I’ve tried so far, and it’s low carb, win-win!

  13. Liz For A Day

    All these recipes look so yummy. I would like to try the meatballs and spaghetti squash. I'm vegetarian so I would totally have to make my own meatballs, but I still love all the great ideas. TFS! 🌴🤗🌸🤪🌹😜🌴

  14. Catherine Long

    Would you be able to do a video on a 40/30/30 meal prep? I think is commonly known as the Zone Diet. I see a lot of CrossFit people refer to this diet on YouTube as well.

  15. Faye Faraldo

    Hi, I love the glass dish with the holes in the handles. Where can I get it? Love the vids, keep up the good work. Just started keto the HTM diet.

  16. Paul Sarsany

    Prob a silly question, but do you blanch the broccoli rice and cauliflower rice or just put in uncooked? Besides making fresh I’ve seen it available in the frozen food section (which is how I’ve been buying it) so I guess just let it thaw out and then add to the bowl to mix up?

  17. Connie Doiron

    I love your channel and recipes. I was lost without you. I am 61 and have just been diagnosed as prediabetic so I have to cut out sugar and carbs.I am so glad I found you because I was having a hard time gagging down yet another plain green salad. You have opened my eyes to more possibilites. Your recipes are a od send. Thank you from a grateful new subbie Tfs

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