The UnDiet Weight Loss Guide » December 2018

Monthly Archives: December 2018

High Protein Low Calorie Low Carb Paleo Recipes

Easy High Protein, Low Carb, Low Calorie, Low Fat Meals

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Chicken, turkey and egg whites are all high protein, low fat and low carb so I like to keep that in mind when putting together a recovery meal.

It doesn’t get any simpler than the ideas below:

Pick up a roasted chicken. Pull off the skin before eating. Serve with a green salad or sauteed spinach.

Scramble up a skillet of egg whites with fresh herbs. Serve with sliced fruit.

Add cooked meat and veggies to chicken broth or your favorite boxed soup.

If you can’t look at a plate of just egg whites, add one yolk to the pan when cooking. You’ll be amazed at how much difference adding just one egg yolk will make. You can simply scramble them seasoned with salt and pepper or you can get creative and add any of the following:

  • sausage
  • cooked ground meat
  • sliced hot dogs
  • ham
  • pepperoni (cook first and blot off the fat)
  • turkey bacon
  • spinach

Huevos Rancheros

Scrambled eggs topped with salsa is one of our favorites.

Chicken Salad

Pick up a roasted chicken. Pull off the skin and chop the meat. Or use frozen, cooked chicken. Mix chicken with a low calorie creamy dressing. If you like, you can also add your choice of any of the following:

  • celery
  • olives
  • bell pepper
  • cucumber
  • zucchini
  • pickles
  • capers
  • water chestnuts
  • grapes
  • pineapple
  • orange slices
  • apricots

Turkey Chili

Saute ground turkey and chopped onion. Add canned tomatoes, diced green chilies, packet of chili seasoning and cook over medium heat for about 30 minutes.

Vegetable Chili

Skip the meat and beans and you have a super low calorie meal with loads of flavor. Use a packet of chili seasoning as your guide to replace the meat and beans with the same volume of vegetables. You don’t necessarily need to use the vegetables below but do saute the more dense veggies for about 5 minutes before adding the rest of the veggies.

Saute chopped onion, carrots and bell pepper for about 5 minutes. Add chopped zucchini, canned tomatoes and a packet of chili seasoning. Simmer for about 30 minutes until vegetables are soft and chili has thickened.

Veggie Frittata

Since we’re going for easy with the recipes in this post I’ll share my baked frittata recipe. Actually the ingredients are the same as with the stove top method, it’s just the instructions that are modified.

Honestly, I never really follow a recipe when I make frittata. I just whisk up the eggs or egg whites with some yogurt, veggies and cheese and bake it, but I’m giving you a recipe here so you have a place to start.

Frittata Ingredients

  • 2 cups egg whites
  • 2 cups cooked and seasoned vegetables
  • 3 tablespoons whole milk yogurt
  • 2/3 cup grated or crumbled cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper


Preheat the oven to 350 degrees F.

Pour the eggs into a mixing bowl. Add yogurt, salt and pepper. Whisk just until everything is blended. Whisk in half the cheese.

Warm the olive oil in a 12″ cast iron skillet or oven-safe non-stick skillet until shimmering. Add the vegetables, starting with chopped onions or other dense vegetables. Cook for a few minutes, stirring occasionally, then add any softer vegetables such as zucchini. Cook until those vegetables are tender, then add any garlic or greens, and cook until fragrant or wilted. Season with salt, to taste.

Stir the cooked vegetables into the egg mixture. Grease a 9 by 13″ pan or two pie plates and pour the mixture into the pan. Sprinkle reserved cheese on top of the frittata.

Bake for 20 to 25 minutes until the frittata is puffed and the center jiggles just a bit. Remove the frittata from the oven and place it on a cooling rack or on a stove burner (my favorite shortcut cooling rack). After 10 to 15 minutes slice and serve.




Low Carb Paleo Recipes

Baked Bacon Chicken

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Okay, I kinda fooled ya’ with the title of this recipe, because, Pork Rind Chicken doesn’t sound very appetizing, so Baked Bacon Chicken it is.

After all the time in the kitchen surrounding Thanksgiving and with Christmas coming up fast I wanted to share with you all this super-easy low-carb diet recipe from my book “14 Days ~ 14 Pounds“.

Be sure to subscribe to The UnDiet email list to get the word when one of my books is free on Amazon. Three to four times a year I pick one of my books and offer it free for a limited period of time.

This dish is zero carbs per serving!


boneless chicken breasts or boneless chicken thighs

pork rinds, approximately ½ cup ground rinds per piece of chicken

oil and vinegar salad dressing


Place as many boneless chicken breasts as you want for your dinner (plus one extra for tomorrow’s lunch) in a zip lock baggie with your favorite salad dressing. Marinate in the fridge up to twenty-four hours, or at least an hour before you’re ready to cook dinner.

Place a pan large enough to cook your chicken over medium-high heat. Coat bottom of the pan with extra-virgin olive oil.

Buzz pork rinds in a food processor or blender until they resemble bread crumbs, and you have ½ cup per chicken breast. Place pork rinds in a shallow dish or on a plate.

Remove the chicken from the marinade and place on top of the pork rinds. Press the chicken into the pork rinds turning to coat both sides. Sauté in pan over medium heat for 6 to 8 minutes per side.

If you prefer fish to chicken, follow the recipe above and cook 6 to 7 minutes per side.


No need for a Freebie tonight since the entire recipe is zero carbs!

Family Friendly

Serve up a green salad or coleslaw. You can even have some yourself if you have enough carbs in your carb budget for the day.