She Strengthens

The Carb Conundrum: Separating Fact from Fiction

Carbohydrates have gotten a bad rap, but the truth is, they’re an essential part of a healthy diet. The key is knowing how to navigate the complex world of carbs and make informed choices.

Quality Over Quantity

According to nutrition experts, the goal is to aim for 60-130 grams of quality carbohydrates per day, focusing on whole grains and fiber-rich produce. This leaves room for about 15-25 grams of carbs per meal. But what does that look like in practice?

Beef and Pork Recipes

1. Egg-cellent Noodles: A game-changing recipe that replaces traditional noodles with egg-based ribbons, topped with a hearty Bolognese sauce. (8.5g carbs per serving)
2. Stuffed Baby Eggplants: A fiber-rich, protein-packed meal that combines the best of both worlds, with garlicky ground beef and nutrient-dense eggplant. (25g carbs per serving)
3. Sausage Egg Roll in a Bowl: A deconstructed take on a Chinese classic, skipping the wrappers and focusing on the good stuff inside. (5.9g carbs per serving)
4. Philly Cheesesteak Tinfoil Dinner: A foil-pack twist on the classic sandwich, using lower-glycemic Russet potatoes instead of enriched rolls. (17.9g carbs per serving)

Poultry Perfection

1. Turkey Meatloaf Florentine: A nutrient-boosted meatloaf recipe packed with two cups of spinach, providing a powerful punch of vitamin K. (11.2g carbs per serving)
2. Stuffed Chicken Breast: A flavorful, low-carb take on chicken breast, filled with garlic, fresh basil, and mozzarella. (3g carbs per serving)
3. Zucchini Pizza Casserole: A noodle-free casserole using spiralized zucchini, egg whites, and cheese as binders. (6.4g carbs per serving)
4. Creamy Lemon Chicken With Asparagus and Mushrooms: A 30-minute meal that pairs coconut oil and coconut milk with garlic and lemon zest for a moist and flavorful chicken breast. (5g carbs per serving)

Seafood Delights

1. Shrimp Stuffed Portobello Mushrooms: A main meal-worthy recipe using larger portobellos and filling them with a protein-rich mix of shrimp, eggs, and cheese. (10g carbs per serving)
2. Oven-Baked Salmon With Parmesan Herb Crust: A simple yet impressive fish dinner with a golden brown crust and perfectly cooked salmon. (3.4g carbs per serving)
3. Hawaiian Tuna Burgers: Flavorful burgers packed with tuna, almond meal, and pineapple chunks, perfect for easy, healthy entertaining. (9g carbs per serving)
4. Jalapeño Shrimp Cakes: Tender patties with just two tablespoons of bread crumbs, allowing the seafood to take center stage. (5g carbs per serving)

Meatless Marvels

1. Vegan Eggplant Lasagna Roll-Ups: A dairy-free, low-carb take on lasagna, using protein-packed tofu and nutritional yeast. (17.4g carbs per serving)
2. Gluten-Free Black Bean and Jalapeño Cauliflower Tostadas: A complex, fiber-rich recipe that shows how black beans can fit into a low-carb lifestyle. (18.7g carbs per serving)
3. Italian Quinoa Protein Patties: A generous handful of bread crumbs and quinoa, divided between 15 servings, making for a satisfying evening meal. (9g carbs per serving)
4. Chinese Sweet and Sour Cabbage With Tofu: A fragrant, bold dish that transforms cabbage into a noodle-like texture, packed with vitamins and nutrients. (14.3g carbs per serving)