I’ve written extensively about low-carb dieting because there’s a lot of noise about how many carbs you should eat.
Everywhere you look there’s one pied piper or another claiming one thing or another — you have to eat no carbs, eat tons of ’em, cycle your carbs, backload ’em, and on and on.
It leaves a lot of people confused, and understandably so.
Well, the truth is this:
If you’re physically active — and especially if you’re into weightlifting — and not obese, you’re going to do better with more carbs, not less.
And yes, that holds true even when your goal is weight loss (low-carb diets don’t actually help here).
That doesn’t mean you can’t restrict (or cycle) your carbs, though. If you like how it makes you look or feel, that’s reason enough.
If you’re going to make it work, however, you have to put a bit of thought into what the hell to eat. If you don’t get to enjoy your meals, you’re not going to be able to stick to your diet plan for long.
Well, that’s where these low-carb meals come in.
They’re going to help you fill your macros with foods you actually like, which is going to help you get to where you want to be faster.
Enjoy!
A grilled cheese sandwich is made from mostly bread, so how can you recreate it with fewer carbs? Cauliflower is creatively used in low-carb recipes all the time, but this is one for the books.
The cauliflower “bread” dough is made with egg and Parmesan, then baked until golden brown so you’ll have something to melt your favorite cheese between. Just be careful to broil this grilled cheese instead of making it on the stove so that it stays together.
331
Calories26 g
Protein9 g
Carbs23 g
Fat1 head cauliflower, cut into small florets
1 large egg
1/2 cup (about 2 oz.) shredded Parmesan
1 tsp. Italian herb seasoning
2 thick slices (3 oz. total) white cheddar cheese
Get the RecipeYou can’t make pot pie for dinner without some kind of crust. Then it would just be a creamy chicken casserole.
To make a low-carb pot pie dough, try this pastry made from mozzarella cheese. Just add an egg, cream cheese, seasonings, and almond flour, and you’ll have a topping for any kind of savory pie.
542
Calories34 g
Protein12 g
Carbs39 g
FatPot Pie Filling:
3 Tbsp. butter
1/2 cup onion, diced
1/2 cup celery, sliced
1/2 cup carrots, sliced
3 cloves garlic, minced
Salt and freshly ground black pepper to taste
2 boneless skinless chicken breasts (about 6 oz. each), cooked and cubed small
3/4 cup heavy cream
1/2 cup chicken stock
2 Tbsp. Dijon mustard
3/4 cup (about 3 oz.) sharp white cheddar cheese, shredded
1/2 cup frozen peas
Low-Carb Dough:
1 1/2 cups (about 6 oz.) shredded mozzarella cheese
3 Tbsp. cream cheese
3/4 cup almond flour
1 large egg
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. Italian seasoning
1 tsp. sea salt
1/2 tsp. freshly ground black pepper
Get the RecipeIf you love Buffalo chicken wings, you may be used to eating them alongside French fries and other starchy fried foods. The chicken itself might be low in carbs and high in protein, but most appetizers are the opposite.
Upgrade from bar food to a healthy meal by stuffing the Buffalo chicken in an avocado instead. It adds a creamy element like ranch dressing and is filling for the right reasons: healthy fats, fiber, and micronutrients like potassium and vitamin E.
415
Calories26 g
Protein11 g
Carbs32 g
Fat2 large avocados, halved and pitted
2 Tbsp. butter, melted
1/4 cup Frank’s red hot sauce
2 cups shredded cooked chicken breast
1/4 cup crumbled blue cheese (or cheddar)
Salt and freshly ground black pepper to taste
1/4 cup ranch dressing
Get the RecipeOverthinking your low-carb dinner to the point you’re eating nothing but plain chicken breast? It doesn’t have to be a challenge.
This simple entrée ticks all the boxes for a meal that’s fast, flavorful, and filling. There are no ingredients to slice or dice, so the prep work is just grabbing everything you need. And to cook it up, just add everything to the pan at the right time.
435
Calories29 g
Protein5 g
Carbs31 g
Fat2 Tbsp. extra-virgin olive oil, divided
2 cloves garlic
1/2 lb. mushrooms
2 Tbsp. butter
2 Campari tomatoes
2 cups fresh spinach
Salt and freshly ground black pepper
1 Tbsp. balsamic vinegar
2 salmon fillets (about 6 oz. each)
Get the RecipeInstead of picking up chicken at the drive-thru, make some chicken kebabs for a more satisfying meal. The hardest part is preparing the chicken and getting it onto the skewers, so you can get that out of the way ahead of time.
After that, marinade the chicken, and grill for about 10 minutes. Enjoy with a simple side dish like cucumber salad, roasted broccoli, or Buffalo cauliflower “wings.”
425
Calories54 g
Protein6 g
Carbs21 g
Fat2 lbs. boneless skinless chicken breast
1 cup buttermilk
1/3 cup extra-virgin olive oil
2 Tbsp. Worcestershire sauce
1 oz. ranch dressing mix
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
2 sprigs fresh rosemary, minced
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowThis chicken dinner only requires five ingredients, yet has tons of comfort food flavor thanks to butter and sour cream. That might not sound diet-friendly, but it all depends on your meal plan goals.
When you go low-carb – perhaps as part of a carb cycling strategy – it means you can occasionally replace the starchy stuff with so-called “guilty pleasure” foods that are cut out from other diet plans, giving you tons of variety through the cycle.
354
Calories41 g
Protein3 g
Carbs20 g
Fat2 Tbsp. butter
4 boneless skinless chicken breasts (about 6 oz. each)
1 green onion
1 small container (8 oz.) full-fat sour cream
1/2 tsp. sea salt (or to taste)
Get the RecipeFor a quick dinner that hardly needs cooking, wrap veggies or shrimp in prosciutto, and then broil until it starts to brown and crisp up.
Then you’ll have a small plate that’s rich with flavor and has contrasting texture. Prosciutto-wrapped asparagus can be a small meal, a killer post-workout snack, or a low-carb side dish for a lean entrée like chicken breast.
64
Calories8 g
Protein6 g
Carbs2 g
Fat3 bunches asparagus, trimmed 2” from the bottom
8 oz. prosciutto di parma
Salt and freshly ground black pepper to taste
2 Tbsp. avocado oil (or melted ghee)
Balsamic vinegar, for drizzling
Get the RecipeThese chorizo burgers have so much flavor – you won’t even miss the bun. Inside the patty is ground beef, spicy chorizo, and a thinly sliced ring of pineapple.
They’re awesome to eat with just a dollop of guacamole. If you can add some carbs to the meal, wrap it in a whole-wheat tortilla, or serve with sliced sweet potato instead of French fries.
546
Calories23 g
Protein17 g
Carbs41 g
FatPineapple Burgers:
1 lb. chorizo
1/2 lb. 93% lean ground beef
1/2 pineapple (about 2 cups)
2 Tbsp. coconut oil
2 Tbsp. bacon fat
Guacamole:
2 avocados
Juice of 1/2 lime
Juice of 1/2 lemon
Pinch of cayenne
Salt and freshly ground black pepper to taste
Get the RecipeNot only is this dinner flavorful enough to serve to guests, but it only takes about 20 minutes to cook it, meaning you can be eating this shrimp and artichoke entrée any night of the week. If you want a bigger dish – and to turn this into pasta-style scampi – serve with zucchini noodles.
244
Calories30 g
Protein15 g
Carbs7 g
Fat2 Tbsp. extra-virgin olive oil
4 cloves garlic, minced
2 medium shallots, thinly sliced
1 1/4 lbs. large shrimp (about 20), peeled and deveined
1 package (11 oz.) frozen artichoke hearts, thawed and quartered
1/3 cup dry white wine
2 Tbsp. freshly squeezed lemon juice
2 Tbsp. fresh flat-leaf parsley, chopped
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Get the RecipeThis low-carb dinner for two is perfect for a date night. Pick a quality steak like a boneless strip, or even a few filet mignons to celebrate a special occasion.
A great cut of beef won’t need much to make it into a meal – in this case, just some mushrooms, red wine, and balsamic for a robust sauce. Serve with mashed cauliflower or sautéed greens.
465
Calories47 g
Protein5 g
Carbs26 g
FatSteak:
2 medium boneless strip steaks (about 7 oz. each)
1 Tbsp. ghee (or lard)
Salt and freshly ground black pepper to taste
Sauce:
1 Tbsp. ghee (or lard)
1 1/2 cups sliced mushrooms
1/2 tsp. garlic powder (or 1 clove garlic)
1/4 cup dry red wine
1/4 cup chicken stock (or bone broth)
1 tsp. balsamic vinegar
1 tsp. arrowroot powder (optional)
1–2 Tbsp. water
Salt and freshly ground black pepper to taste
Get the RecipeAny kind of roast is likely to be low in carbohydrates. So don’t trip up your meal planning on the side dishes by adding potatoes or rice.
Alternatives like cauliflower risotto and bacon-broccoli salad can be just as comforting to eat after a long day. And when you don’t have energy, simple mixed greens with a quick vinaigrette will be easy and delicious.
349
Calories28 g
Protein1 g
Carbs25 g
Fat4 lb. whole chicken
2 lemons, cut into wedges
2 Tbsp. extra-virgin olive oil
8 cloves garlic, half minced, half peeled whole
2 sprigs fresh rosemary
1 Tbsp. minced fresh rosemary
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 tsp. paprika
Get the RecipeA lot of meatloaf recipes use bread crumbs as a filler. That’s traditionally how the ground meat was stretched to feed a family. But when you want to go gluten-free and keep it low-carb, use oats instead.
They disappear into the meatloaf – especially quick oats, which are thinner – and are especially hidden when you stuff the whole thing with mozzarella cheese.
286
Calories27 g
Protein17 g
Carbs14 g
Fat1 large egg
3/4 cup milk
1/2 cup quick oats
1/2 tsp. Italian seasoning
1 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 medium onion, diced
1 lb. 90% lean ground beef
3 sticks mozzarella string cheese, cut in half crosswise
2/3 cup sugar-free ketchup
1 Tbsp. packed brown sugar
1 tsp. yellow mustard
Get the RecipeThe ultimate quick meal can be made with a single pan. To make this easy weeknight dinner, slice up a bunch of veggies, and add them to a sheet pan with some chicken thighs.
Leave the skin on so they get crispy without needing to be brushed with olive oil and seasonings. That doesn’t mean it’s flavorless, though – everything gets coated in the same dressing before it goes in the oven.
375
Calories22 g
Protein2 g
Carbs32 g
Fat4 skin-on chicken thighs, deboned
2 zucchinis
1/2 cup sliced carrot
1 cup daikon radish
1/4 cup extra-virgin olive oil
2 Tbsp. balsamic vinegar
1” minced ginger
Get the RecipeTortillas can be a low-carb replacement for bread, but if you’re avoiding flour altogether, you’ll need to get creative to fulfill your burrito craving. Beat together some eggs and ground flax, and then thin the mixture with some water so that it spreads out more like a crepe than an omelette.
Once that’s done, these have a filling of fish and avocado, but you can use the egg “tortillas” for any filling like carnitas, carne asada, or grilled chicken. Just don’t add rice or beans if you want to keep it low-carb.
333
Calories23 g
Protein10 g
Carbs23 g
FatTortillas:
2 large eggs
2 egg whites
1/2 cup water
4 tsp. ground flaxseed
Pinch of salt
Filling:
1 avocado, diced
1/4 cup red bell pepper, finely diced
1/4 cup onion, finely diced
4 oz. baked tilapia
Handful of spinach leaves
1 tsp. coconut oil
Get the RecipeNow this is a body-building dinner you’ll want to wolf down after a workout. If you pile this healthy gratin high on your plate, it adds up to over 70 grams of protein per serving.
And once you learn to make it, this is an easy dinner to adapt. Use green beans instead of the sprouts, if you prefer, and scale back the bacon to a quarter-pound if you want to lower the fat.
801
Calories71 g
Protein13 g
Carbs50 g
Fat1 lb. 90% lean ground beef
1/2 lb. bacon, diced
1 lb. Brussels sprouts, cut in half
4 Tbsp. sour cream
1/4 cup butter
1 1/4 cups (about 5 oz.) shredded reduced-fat Italian blend cheese
1 Tbsp. Italian seasoning
Salt and freshly ground black pepper to taste
Get the RecipeAny kind of filet will be a great start to a low-carb dinner. If you’re craving something next-level, though, add a crispy coconut crust.
It’s similar to the typical breading on chicken or fish, only it’s so flavorful you won’t need seasonings beyond salt and pepper. Fresh lime is all this coconut fish fillet needs to become an awesome tropical entrée.
163
Calories24 g
Protein7 g
Carbs6 g
Fat1 medium egg
Zest and juice of 1/2 lime
1 oz. water
Freshly ground black pepper to taste
6 Tbsp. unsweetened shredded coconut
6 Mahi Mahi filets (about 6 oz. each)
Dash of sea salt
6 Tbsp. coconut flour
Get the RecipeA full-size burger doesn’t look quite right when it’s naked. So if you want to go bunless, scale down those hamburgers into bite-size servings.
Eating one of these burger skewers is just as satisfying as taking a bite out of a thick beef patty, maybe even more so since you get the right mix of toppings every time. They’re great for lunch, dinner, or to serve as appetizers on game day.
204
Calories18 g
Protein6 g
Carbs12 g
Fat1 lb. 90% lean ground beef
1/2 cup plain bread crumbs
1 large egg
2 cloves garlic, minced
1 Tbsp. Worcestershire sauce
1 Tbsp. yellow mustard
Salt and freshly ground black pepper to taste
6 slices cheddar cheese, cut into squares
6 pieces Bibb lettuce, torn into large pieces
1/3 cup dill pickle chips
1/3 cup cherry tomatoes
Get the RecipeA restaurant-quality meal doesn’t need carbs, and this one can be ready on the table in under a half hour.
Halibut only takes a few minutes to pan-fry on both sides, and the trick to infusing flavor is to add lemon juice, white wine, and butter to the pan after flipping the fish. Then transfer it to the oven to finish cooking, and while you wait, you can prepare the garnish of basil and pepitas.
445
Calories48 g
Protein4 g
Carbs20 g
Fat2 Tbsp. pepitas
4 halibut fillets (about 6 oz. each)
2 tsp. salt
1/2 tsp. freshly ground black pepper
2 Tbsp. extra-virgin olive oil
2 Tbsp. freshly squeezed lemon juice
1 cup dry white wine
2 Tbsp. unsalted butter
1 1/2 Tbsp. capers, drained and rinsed
1/2 cup cherry tomatoes, halved
1/4 cup fresh basil, torn
Get the RecipeIf you go low-carb for a while, at some point you’ll run into a craving for classic pasta like spaghetti and meatballs. But even when you sub the noodles with spaghetti squash, one bowl can wind up with 50 grams of carbs per serving.
Enjoy the same flavors in this Italian pasta frittata smothered with marinara sauce. And since the dish is mostly eggs, you’ll be eating more protein than carbs.
149
Calories15 g
Protein10 g
Carbs5 g
Fat1 spaghetti squash
1 tsp. extra-virgin olive oil, divided
1/2 onion, chopped
Salt
2 cloves garlic, finely chopped
4 cups raw spinash
10 beef meatballs (homemade or store-bought)
1 1/2 cups marinara sauce
3 large eggs
2 cups (about 8) egg whites
1/4 cup (about 1 oz.) grated Parmesan
Chopped fresh basil (optional)
Get the RecipeMost of the flavor in a pizza isn’t from the carbs – it’s the cheese, meat, and sauce that make it so crave-worthy. This low-carb pepperoni casserole delivers big on what you want, including mozzarella and beef, while replacing the crust with a mixture of healthy veggies.
358
Calories32 g
Protein8 g
Carbs23 g
FatMeat Layer:
1 lb. 90% lean ground beef, browned and lightly drained
1 cup (8 oz.) tomato sauce
1 Tbsp. Italian seasonings
1/2 tsp. garlic powder
1/4 tsp. sea salt
1/2 tsp. dried oregano
Veggie Crust:
1/2 medium zucchini, grated
1 cup cauliflower, grated
2 cloves garlic
2 large eggs, beaten
3 Tbsp. coconut flour
1/4 cup (1 oz.) grated mozzarella
1 Tbsp. butter (or coconut oil), melted
1/4 tsp. sea salt
Toppings:
16 slices pepperoni (or salami)
1/2 cup (2 oz.) shredded mozzarella
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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Read MoreThis is the ultimate guide to building powerful, broad shoulders.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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