10 Low Carb Fruits and Veggies to Add to Your Weight Loss Meal Plan

Posted on March 17, 2022 by Rebecca in Nutrition, Recipes

We all know that exercise is important when it comes to losing weight. But aside from this, nutrition is also a crucial aspect we need to consider to achieve our body transformation goals.

Our body needs vitamins and minerals that are mostly found in fruits and vegetables. Aside from helping you lose weight, eating a variety of fruits and veggies can also help lower blood pressure and reduce the risk of having heart disease and diabetes. 

However, we need to remember that not all fruits and vegetables are created equal. There are plant-based foods that are also high in sugar and carbohydrates which you need to avoid if you’re trying to lose weight. 

If you want to start a vegan-friendly diet or incorporate more low carb fruits and veggies into your meals, here are some foods you need to include in your weight loss meal plan.  

 

Cantaloupe

Did you know that a hundred grams of cantaloupe only has about 8 grams of carbs? Yes, this delicious and refreshing summer fruit is a low-carb ingredient that contains a lot of nutrients including vitamin A, vitamin C and beta carotene. It’s also cholesterol-free and has a high water content which helps you stay hydrated throughout the day. 

 

How to enjoy: You can always eat cantaloupe as it is, but you can also blend it into a smoothie or add it to your favourite salad recipe. 

             

 

Cauliflower

Cauliflower is one of the most popular low-carb veggies out there. It’s packed with nutrients and can be used as a substitute for our favourite high-carb foods like rice and potatoes. This vegetable is also a good source of fibre which is beneficial to our digestive health and promotes fullness. 

 

How to enjoy: Turn your cauliflower rice into a yummy cauli sushi. All you have to do is replace rice in your favourite sushi recipe, add your chosen fillings and roll it to a sheet of nori.

               

 

Strawberries

Strawberries are an excellent choice if you want to lower your carb intake. A cup of sliced strawberries (152 grams) contains about 13 grams of carbohydrates and it’s packed with vitamins and minerals like vitamin C, potassium and manganese. Strawberries are great on their own but you can also let your creativity run wild and whip up various dishes using this tasty low carb fruit. 

 

How to enjoy: Craving for a cold and sweet strawberry dessert? Try our strawberry and cream popsicle recipe. The sweet, tangy taste of strawberries and creamy coconut milk are a match made in heaven. They’re simple to make and are ready as soon as they have frozen solid.

 

           

 

Lettuce

If there’s one type of veggie that everyone eats when they’re trying to lose weight, that would be lettuce. A cup of shredded lettuce only has 1 gram of carbs and it also has zero cholesterol and fat. The best part about eating lettuce is that it can be added to various dishes and has a high water content that can make you feel full easily. 

 

How to enjoy: Aside from salad and wraps, you can also use lettuce as your base ingredient in creating yummy prawn tacos. Instead of using a tortilla, you can make your own healthy lettuce cups then add your prawns, tomatoes and other ingredients. 

 

           

 

Peach

This juicy and sweet fruit is a common ingredient used for our favourite desserts. But apart from its delicious taste, peach is also a great addition to your weight loss meal plan. 100 grams of peaches only has 8 net grams of carbs and it’s also a great source of vitamin A, potassium and fibre. Peaches are also low in calories so if you have a sweet tooth, this fruit is the perfect snack for you. 

 

How to enjoy: Although peaches are commonly used for desserts, you can also use this as an ingredient for your salad. Mix it with arugula, prosciutto and goat cheese, then drizzle it with balsamic vinegar.  

           

 

Zucchini

Did you know that eating zucchini can help you lose weight? In addition to its nutritional content, this summer squash is a famous replacement for high carbs foods as it only contains 3 grams of carbohydrates. Studies have shown that zucchini can also reduce the risk of heart disease and diabetes.

 

How to enjoy: Trade your regular noodles for zucchini noodles AKA “Zoodles.” You can use a spiralizer to make spaghetti-like strands. Once done, simply steam the zucchini for a couple of minutes and top with your favourite sauce.

           

 

Avocado

Avocados are known to be rich in healthy fats and dietary fibre making them a great addition to your weight loss meal plan. They are satisfyingly filling, keeping you full for longer periods of time and can prevent you from overeating. Avocados also provide us with antioxidants that help boost our immune system. 100 grams of avocado contains about 9 grams of carbohydrates, 7 of which are dietary fibre.

 

How to enjoy: Make your salads more filling with avocados. Simply slice them and place them on top of your salad greens like lettuce, kale, or spinach. Mix in other ingredients like onions and nuts, and drizzle with your favourite low-carb salad dressing. 

           

 

Tomato

Tomato is definitely one of our favourite fruits to add to our weight loss meal plan. Delicious and full of antioxidants, tomatoes help regulate metabolic rate and appetite as well as reduce inflammation and water retention in our bodies. They are also great sources of folic acid, vitamins A, C and E. 

 

How to enjoy: Tomatoes are great add-ons to many salad recipes. For instance, you can create a light and healthy lunch by making a Mexican salad bean with cherry tomatoes, kidney beans, corn kernels, spinach leaves, cucumber and vegan feta.

           

 

Kiwi

Kiwi is another nutrient-dense food that can support weight loss. It’s low in calories yet packed with fibre to help keep you full and satiated. It’s also known for promoting healthy skin, thanks to its high vitamin C content that helps keep the skin firm and youthful-looking.

 

How to enjoy: Kiwi is already a great fruit snack as it is. But you can also blend it with berries for a nutrient-rich fruit drink or add it as an ingredient to your favourite salads. 

           

 

Eggplant

Last but not the least on our list is the eggplant – a good source of fibre and an ideal replacement for more calorie-dense ingredients in different food recipes. One cup of raw eggplant contains 20 calories, 2.4 grams of fibre and 4.8 grams of carbohydrates.

 

How to enjoy: Like zucchini, eggplant is also a great alternative to traditional pasta. It takes a little bit of prep time but it’s definitely worth it. Swap the usual noodles for thinly sliced eggplant and make a vegan-friendly baked lasagna that is delicious, healthy and filling. 

           

 

 

Want to learn more about how you can incorporate low carb fruits and veggies into your diet? Start your journey to healthy eating with our HYPOXI cookbooks. Get a copy of the HYPOXI Cookbook for $29.95 and HYPOXI Vegan Cookbook for $24.95 at select HYPOXI studios. Click here to learn more.