Meal plans for a healthier lifestyle

(Photo by Amy Phelps)

COVID-19 weight gain got you down? Do you want to lose those 15 pounds you gained since March? Now is the time to get back to eating better or sticking to that diet plan. And “200 Under 20g Net Carbs” by nutritionist Lindsay Boyers is ready to help with 200 recipes that follow the Keto diet.

Boyers’ book includes daily meal plans to help readers get started, and then they can mix and match through all of the recipes included to keep everything under 20g.

Other than the 14 menu plans, there are chapters devoted to Breakfast, Appetizers and Snacks, Soups and Salads, Poultry, Beef, Pork and Lamb, Seafood, Meatless Favorites, Side Dishes, Fat Bombs and Sweets and Treats to get each Keto-following family’s week all planned out. There is a variety in flavors so you won’t get bored as well.

Examples of recipes include Cheddar Chive Chaffles, Chicken Parmesan Dip, Bacon Broccoli Salad, Chicken, Bacon and Ranch Casserole, Cheeseburger Meatloaf, Blackened Tuna Steaks, Greek-Style Spagetti Squash Pasta, Pan-Glazed Mushrooms, Matcha Green Tea Fat Bombs and Lemon Mug Cakes with Lemon Icing.

My family and I love curry, so I made the Curried Ground Turkey one evening for dinner. Full disclosure – I don’t follow the Keto diet, so when it came down to it, I had this with regular rice, not cauliflower rice, and with naan on the side. I’m sorry. However, the main dish was made sticking with the original recipe – and it was really good! You definitely wouldn’t feel like you were on a diet eating that, and it served my whole family. The main dish (no rice, no bread, no carbs) only contained 318 calories and 4g of net carbs a serving. And it is reprinted below for you to try at home as well!

“200 Under 20g Net Carbs” is published by Adams Media.


Excerpted from 200 Under 20g Net Carbs by Lindsay Boyers, CHNC. Copyright ç 2020 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster, Inc. All rights reserved.



Serves 4

This easy weeknight meal combines all the flavors of a rich curry in a simple, one-pan recipe. If you want to raise the fat content a bit, you can use a mixture of ground turkey and ground beef. Serve over cauliflower rice or with a side of roasted broccoli.


2 teaspoons coconut oil

1 small yellow onion, peeled and minced

11/2 teaspoons minced garlic

1 pound ground turkey

11/2 tablespoons curry powder

11/2 teaspoons ground cumin

11/2 teaspoons ground coriander

1 teaspoon ground turmeric

1/2 teaspoon ground ginger

1 teaspoon sea salt

1 tablespoon tomato paste

1 (14.5-ounce) can petite-diced tomatoes

1/2 cup full-fat coconut milk

1. Heat coconut oil in a large skillet over medium heat.

2. Add onion and cook for 5 minutes or until softened. Add garlic and cook for another minute or until fragrant.

3. Crumble ground turkey into skillet and cook until no longer pink, about 7 minutes.

4. Combine curry powder, cumin, coriander, turmeric, ginger, and salt in a small bowl. Sprinkle over turkey mixture and stir to incorporate.

5. Add remaining ingredients and stir until smooth.

6. Turn heat to low and simmer for 3 minutes or until sauce thickens slightly.

7. Remove from heat and serve immediately.




Calories: 318

Fat: 23g

Sodium: 757mg

Carbohydrates: 7g

Fiber: 3g

Sugar: 3g

Sugar alcohols: 0g

Protein: 21g


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