Low-carb recipes with no sugar or flour

Real food, tasty and simple: protein, natural fats and vegetables. No sugar, no flour and no ultra-processed food. These are the same dishes as in our meal plans.

Breakfasts

Scrambled eggs with avocadoInternational · 10 min · 347 kcal Yogurt with berries and nutsInternational · 3 min · 340 kcal Veggie and cheese omeletteInternational · 12 min · 264 kcal Eggs with sautéed vegetablesInternational · 12 min · 299 kcal Mexican-style eggs with nopalesMexico and Central America · 12 min · 303 kcal Huevos pericos with avocado and cheeseAndean · 10 min · 363 kcal Cottage cheese with berriesNorth American · 5 min · 313 kcal Eggs in tomato and pepper sauce (Nigerian style)West African · 15 min · 363 kcal Shakshuka (eggs in tomato sauce)Middle East and North Africa · 20 min · 383 kcal Fine herb and cheese omeletteFrench · 10 min · 326 kcal Ricotta and spinach frittataItalian · 15 min · 362 kcal Boiled eggs with quark and cucumberCentral European · 10 min · 305 kcal Scrambled eggs with farm cheese and tomatoRiver Plate (Argentina, Uruguay) · 10 min · 346 kcal Eggs with Minas cheese and avocadoBrazilian · 10 min · 398 kcal Scrambled eggs with mushrooms and spring garlicSpain and Portugal · 10 min · 296 kcal Eggs with salmon and dillNordic · 10 min · 321 kcal Tamagoyaki with miso soupEast Asian · 15 min · 248 kcal Thai omelette (khai jiao)Southeast Asian · 10 min · 335 kcal Egg bhurji (spiced Indian scramble)India and South Asia · 15 min · 343 kcal Ethiopian scrambled eggs with berbere (enqulal)East African · 15 min · 343 kcal Eggs with chakalaka (spicy vegetable relish)Southern African · 15 min · 351 kcal

Lunches

Grilled chicken with green saladInternational · 20 min · 433 kcal Seared beef with roasted squashInternational · 25 min · 433 kcal Baked salmon with broccoliInternational · 25 min · 406 kcal Roast pork with greens and avocadoInternational · 30 min · 387 kcal Grilled steak with Creole saladRiver Plate (Argentina, Uruguay) · 25 min · 430 kcal Chicken with nopales and guacamoleMexico and Central America · 25 min · 412 kcal Beef with avocado and saladAndean · 20 min · 455 kcal Pork loin with sautéed greensBrazilian · 25 min · 367 kcal Pan-seared hake with vegetablesSpain and Portugal · 20 min · 300 kcal Garlic mushrooms with eggsSpain and Portugal · 15 min · 358 kcal Turkey and avocado saladNorth American · 15 min · 425 kcal Herring or sardines with cucumber saladNordic · 15 min · 397 kcal Tofu with bok choy and gingerEast Asian · 15 min · 398 kcal Shrimp stir-fry with vegetablesSoutheast Asian · 15 min · 347 kcal Palak paneer (light)India and South Asia · 25 min · 469 kcal Chicken skewers with saladMiddle East and North Africa · 25 min · 411 kcal Beef suya (spiced grill) with saladWest African · 25 min · 392 kcal Niçoise saladFrench · 15 min · 374 kcal Chicken cacciatore with vegetablesItalian · 35 min · 471 kcal Roast pork with sauerkraut and cabbageCentral European · 40 min · 367 kcal Nyama choma (grilled beef) with kachumbariEast African · 30 min · 431 kcal Beef braai with saladSouthern African · 30 min · 371 kcal

Snacks

Handful of nutsInternational · 1 min · 145 kcal Yogurt with nutsInternational · 2 min · 232 kcal Avocado with cheeseInternational · 3 min · 131 kcal Cheese with tomato and greensInternational · 3 min · 80 kcal

Dinners

Hake with green vegetablesInternational · 20 min · 300 kcal Vegetable frittata with cheeseInternational · 20 min · 371 kcal Beef stir-fry with vegetablesInternational · 20 min · 394 kcal Chicken and avocado saladInternational · 15 min · 408 kcal Hake with squash puréeRiver Plate (Argentina, Uruguay) · 25 min · 258 kcal Carne asada with nopalesMexico and Central America · 25 min · 366 kcal Fish with salad and avocadoBrazilian · 20 min · 297 kcal Salmon with Mediterranean saladSpain and Portugal · 20 min · 371 kcal Salmon with dill and vegetablesNordic · 25 min · 409 kcal Ginger chicken with broccoliEast Asian · 20 min · 402 kcal Tandoori chicken with saladIndia and South Asia · 30 min · 366 kcal ShakshukaMiddle East and North Africa · 20 min · 383 kcal Fish pepper soup with leafy greensWest African · 30 min · 340 kcal Roast chicken with green beansFrench · 40 min · 431 kcal Baked fish with vegetablesItalian · 30 min · 335 kcal Chicken with sauerkraut and vegetablesCentral European · 30 min · 410 kcal Beef seco stew with vegetables (no rice)Andean · 40 min · 474 kcal Grilled steak with roasted broccoli and butterNorth American · 25 min · 462 kcal Green chicken curry with vegetables (no rice)Southeast Asian · 30 min · 449 kcal Doro wat (chicken stew with berbere and egg)East African · 45 min · 488 kcal Bread-free bobotie (spiced baked mince with egg)Southern African · 40 min · 526 kcal

We cook with beef tallow or butter, and use extra virgin olive oil raw. Never seed oils, margarine or vegetable shortening. If you have high cholesterol or heart problems, use extra virgin olive oil.

Want a full meal plan with recipes like this?

Answer 13 questions and get your training and meal plan, adapted to your cuisine and your health.

Take the free test