SmartFoods for a Busy Lifestyle: 9 Quick and Nutritious Low-Carb Meal Ideas - WiO SmartFoods

SmartFoods for a Busy Lifestyle: 9 Quick and Nutritious Low-Carb Meal Ideas

Dec 13, 2023Jason Whitney

For so many of us, time is a luxury, and sticking to a low-carb diet often takes a back seat. That's where we come in! This blog will provide you with quick and easy healthy meal ideas that are part of a low-carb diet that caters to your lifestyle. 

If you’re looking for breakfasts that you can whip up quickly, lunches that are perfect for when you’re on the move, or dinners that are both satisfying and simple to prepare, we’ve got you covered. We’ll also dive into smart cooking tips, strategies for navigating social eating, and how to make savvy choices when dining out. 

Simply put, we’ve got you covered! Keep reading for our quick and easy healthy meal ideas and everything else!

Understanding low-carb diets

Embarking on a low-carb diet is navigating a culinary landscape where carbohydrates are no longer the main attraction. This diet is a strategic shift in your eating habits, focusing on reducing carb intake and spotlighting proteins, fats, and an array of vegetables instead. It's a thoughtful rebalancing act, not merely about subtracting carbs but also adding variety and richness to your meals.

Imagine carbohydrates as the usual headliners in the dietary concert — bread, pasta, rice, and their sugary cousins. A low-carb diet gently nudges these aside, allowing proteins and fats to step into the limelight. But this isn't a complete farewell to carbs; it's more about wisely choosing their roles in your diet.

Why the emphasis on lowering carbs? Carbohydrates are the body's go-to energy source. The body breaks carbohydrates down into glucose, which it uses for energy. Cut back on carbs, and the body switches gears, tapping into stored fat for fuel. This process, known as ketosis, is when the body breaks down fat molecules into ketones to use for energy. 

This switch (getting energy from stored fat instead of carbs) is a key reason many people successfully shed weight with a low-carb approach. 

But the benefits extend beyond weight loss. Improved blood sugar control, enhanced heart health, and increased mental clarity are some of the applause-worthy benefits associated with switching to a low-carb diet.

Now that you understand how a low carb diet works, let’s look at some quick and easy healthy meal ideas that adhere to this diet and will help you get started!

Low-carb breakfast ideas

Low-carb breakfast ideas

Begin your mornings with a burst of energy and flavor with these recipes. In this section, we have recipes for a breakfast sandwich, waffles, and a croissant. There’s something here for you, whether you’re craving something savory or sweet. 

Low-carb breakfast sandwich

To create this recipe, you’ll need the following ingredients:

  • 1 low-carb roll.
  • 2 slices of Canadian bacon.
  • 1 over-easy egg.
  • ½ avocado.


  • Toast the inside of your roll until it’s golden brown.
  • Cook your egg sunny side up.
  • Warm the bacon in a skillet.
  • Slice half the avocado.
  • Layer everything together and enjoy!

This recipe is under 300 calories and takes less than 20 minutes to make. It’s perfect for meal prep for the week or for a weekend morning.


Who doesn’t love waffles? From the texture to the flavor, they’re a great breakfast option. And now you can enjoy them without all the heavy carbs using this recipe!

Ingredients for the waffles:

  • 1 cup low-carb flour.
  • 1 ½ teaspoon cinnamon powder.
  • 2 teaspoons baking powder.
  • A pinch of salt.
  • 1 egg.
  • 2 tablespoons of WiO sweetener.
  • ½ cup of your choice of milk.
  • ¼ cup melted butter.
  • 1 teaspoon vanilla extract.

Ingredients for the whipped cream:

  • 1 cup heavy cream.
  • 2 tablespoons low-calorie sweetener.
  • 1 teaspoon vanilla.


  • Whisk together flour, cinnamon, baking powder, and salt in a bowl.
  • Add egg, sugar, milk, butter, and vanilla extract to dry ingredients and whisk together.
  • Lightly coat a waffle iron with cooking spray.
  • Ladle batter into the iron and cook for about 5-7 minutes.
  • Mix your homemade whipped cream ingredients with an electric mixer until thickened. Add homemade whipped cream.

These waffles are only 100 calories each and only take 15 minutes to make, making them perfect for slow or busy mornings.

Low-carb croissant and egg recipe 


  • 1 Low-carb croissant.
  • 1 Egg.
  • Sliced deli meat or sausage.


  • Heat the waffle iron as you would when making a waffle.
  • In a small bowl, whip a cracked egg while adding cheese and desired seasonings. Once everything is whipped together, add to the waffle iron.
  • Be sure to spray your waffle iron with non-stick spray before placing the egg inside.
  • Leave the iron closed for 4 to 5 minutes. Once the egg is fully cooked, carefully remove it from the iron with a fork. 
  • Add your egg and sliced deli meat or sausage to your croissant and enjoy!

Low-carb lunches for busy bees

Of course, while breakfast is often touted as the most important meal of the day, lunch is equally important! In this section, we’ll provide you with recipes for chicken wraps, Mexican pizza, and gyros. A varied flavor palette is key to not getting sick of a low-carb (or any) diet, and these recipes add flavor variety that will keep your tastebuds happy. 

Chicken wrap

Chicken wrap

Chicken wrap ingredients:

  • 4 ounces grilled chicken breast.
  • Lettuce.
  • 2 low-carb tortillas.
  • 1 sliced cucumber.
  • ½ sliced avocado.
  • Pinch of sea salt.
  • Pinch of ground pepper.

Honey mustard ingredients:

  • 4 tablespoons non-fat, plain Greek yogurt.
  • 2 teaspoons mustard.
  • 1 teaspoon raw honey.
  • Pinch of pepper.


  • Prepare grilled chicken as desired.
  • Top your tortilla with lettuce, grilled chicken, sliced cucumbers, sliced avocado, sea salt, and pepper. Add any extra veggies you like!
  • Combine the Greek yogurt, mustard, and honey to make the sauce.
  • Drizzle ½ of the honey mustard sauce evenly over the top. Fold the tortilla and enjoy your delicious and healthy chicken wrap.

Low-carb Mexican pizza


  • 1 low-carb tortilla.
  • 2 tablespoon salsa.
  • ¼ cup mozzarella cheese.
  • 2 ounces ground beef with taco seasoning.
  • Shredded lettuce (as much or as little as you like).
  • Ranch dressing.
  • Avocado slices (optional).


  • Spread 2 tablespoons of salsa evenly across the tortilla.
  • Sprinkle 1/4 cup of mozzarella cheese, and add 2 ounces of cooked, taco-seasoned beef on top.
  • Bake the tortilla in a preheated oven at 350 degrees Fahrenheit for 10 minutes.
  • Remove the tortilla from the oven and top it with shredded lettuce, a drizzle of ranch dressing, and sliced avocado, if desired.

Low-carb turkey gyro


  • WiO Smart Pizza Crust (used as gyro bread).
  • Turkey sausage patties.
  • Greek yogurt.
  • Lettuce.
  • Sliced or diced tomato.


  • Warm up the gyro bread in the microwave for 10 to 20 seconds.
  • Cook turkey sausage patty according to the package.
  • Spread the Greek yogurt on the gyro bread.
  • Top the gyro with the turkey sausage patties, lettuce, and tomato.

Quick low-carb dinner solutions

We often anticipate dinner throughout the day, especially if we’re making a particularly delicious recipe. These low-carb BBQ pulled pork sliders and baked meatball subs are sure to hit the spot and have you salivating all day long! 

Low-carb BBQ pulled pork sliders

Ingredients for pulled pork:

  • 1 pound pork shoulder.
  • 1 tablespoon paprika.
  • 1 teaspoon black pepper.
  • 1 teaspoon salt.
  • 2 tablespoons sugar-free BBQ sauce.
  • 1 cup water.

Additional ingredients for low-carb sliders:

  • 6 low-carb rolls.


  • Start by preparing the pork. Mix paprika, black pepper, and salt. Rub this mixture all over the pork shoulder.
  • Place the seasoned pork in a slow cooker. Pour in the barbecue sauce and water. Cover and cook on low for 8 to 10 hours until the pork is tender and easily shreds with a fork.
  • Once the pork is done, remove it from the slow cooker and shred it using two forks. Mix the shredded pork with some of the cooking liquid from the slow cooker to keep it moist.
  • Cook the bacon in a skillet.
  • Slice open the low-carb rolls and roast the inside of them in a skillet, or broil the rolls in the oven to make them crispy.
  • To assemble the sliders, spoon some of the pulled pork onto the bottom half of each sliced bun. Add the cooked bacon and drizzle with mozzarella cheese. Add extra barbecue sauce if desired. Place the top half of the bun on top.
  • Serve the sliders warm.

Low-carb baked meatball subs


  • Low-carb hot dog bun.
  • Italian-style meatballs.
  • Marinara sauce.
  • Sliced provolone cheese.
  • Shredded mozzarella cheese.
  • Italian seasoning.


  • Open buns in a baking dish and add a spoonful of marinara sauce inside each bun.
  • Add a slice of provolone cheese.
  • Cook meatballs on the stove top with marinara sauce and Italian seasoning.
  • Add four meatballs to each low-carb hotdog bun.
  • Add extra marinara sauce on top.
  • Top with mozzarella cheese.
  • Bake at 350 degrees for 12 to 14 minutes.

Low-carb snacks and sides

Low-carb crepes

Low-carb crepes

Ingredients for the crepes:

  • 1 ½ cups of your choice of milk.
  • 1 cup low-carb flour.
  • 2 eggs.
  • 2 tablespoons low-calorie sweetener.
  • 2 teaspoons vanilla.


  • Blend the milk, eggs, sweetener, salt, and vanilla in a bowl until mixed well.
  • Add 1/2 cup of flour with a whisk to see the consistency; you want to make sure it’s not too runny or thick. If it's too runny, add more flour until the batter consistency is like syrup.
  • Pour 1/3 cup of batter onto a hot saucepan and gently tilt your pan in a circular motion to make the batter form a circle. Wait about one minute — you will see the edges of the crepe become wrinkled and the middle start to cook. Flip the crepe over and cook on the other side for another minute. Repeat this process until it’s gold.

Ingredients for the filling:

  • 4 ounces cream cheese.
  • Low-fat vanilla yogurt.


  • Heat up cream cheese in the microwave in 10-second bursts until softened. (You can also let it sit on the counter for about 30 minutes to let it soften).
  • Whip until well stirred and add yogurt until desired consistency is reached.
  • Add a spoonful of this filling inside each crepe and roll it up.

You can also use this filling as a topping.

Planning for success: low carb meal prep tips

Now, as great as low-carb meal ideas are, so is planning! If you know how to stock up your kitchen and prep your meals without carb-heavy ingredients, you’ll be on the road to success with your low-carb diet. 

Planning is your secret weapon in the world of low-carb eating. It’s the difference between a stressful scramble and a seamless, satisfying meal experience. Think of meal prep as your roadmap to success. Here are some tips to get you started on this adventure with confidence and ease:

Stock a low-carb-friendly pantry

Begin by equipping your kitchen with low-carb staples. Fill your shelves with items like nuts, seeds, coconut oil, olive oil, canned fish, and a variety of spices. Don’t forget low-carb stars like almond flour and coconut flour for those moments of baking inspiration.

Lean on protein and healthy fats

Center your meals around protein sources like chicken, fish, tofu, legumes, and eggs. Add healthy fats like avocados, cheese, and nuts for satiety and flavor. These will be your new best friends for adding richness and satisfaction to every meal.

Veggie up

Low carb isn’t only about meat and cheese. Embrace a colorful array of vegetables — think leafy greens, zucchini, cauliflower, and peppers. They’re nutritious and incredibly versatile in your culinary creations.

Batch cooking is key

Set aside a couple of hours for meal prep. Cook in batches — grill chicken, roast vegetables, or prepare a big salad that will last a few days. Having ready-to-eat components on hand makes assembling healthy, low-carb meals a breeze.

Embrace freezing

Make friends with your freezer. Soups, stews, and casseroles are perfect for making in large quantities and freezing in portions. When you’re ready, or when you need a quick meal solution, all you have to do is reheat your frozen meals.

Plan your snacks

Prepare low-carb snacks like cut vegetables with hummus, cheese slices, or a handful of nuts. Having these at the ready prevents the temptation to grab carb-heavy convenience foods.

Get creative with substitutes

Experiment with low-carb substitutes for your favorite dishes. Cauliflower is a great stand-in for rice or mashed potatoes, zoodles (zucchini noodles) are a great pasta alternative, and lettuce leaves can wrap up any filling for a low-carb crunch.

Swap traditional wheat flour with low-carb alternatives like almond flour or coconut flour for baking. These alternatives add a deliciously nutty or sweet flavor to your baked goods.

Keep hydration interesting

Keep hydration interesting

Don’t forget about what you drink. Water, herbal teas, and black coffee are all great, low-carb beverage choices. If you crave something more, try infusing water with lemon, cucumber, or mint for a refreshing twist.

Stay flexible and experiment

Finally, don’t be afraid to experiment and adjust. Find what works for your lifestyle and taste preferences. The more you enjoy the process, the more sustainable it becomes.

Mastering low-carb cooking: tips and techniques

Mastering low-carb cooking is all about creativity and smart choices in the kitchen. It’s easy to feel lost until you know what to do, which is why we’ve included this section.

Herbs and spices

Enhance flavors without adding carbs by using a variety of herbs and spices. Fresh herbs like basil, cilantro, or rosemary will transform a simple dish into something extraordinary. Experiment with spices like cumin, paprika, or turmeric to add depth and complexity to your meals.

Be mindful of toppings

Many sauces and dressings are high in sugar and carbs. Opt for homemade versions where you control the ingredients. Use ingredients like avocado, Greek yogurt, and mustard to create rich, flavorful, low-carb sauces and dressings.

Use healthy fats

Don’t shy away from fats; they’re a crucial part of a low carb diet. Cook with olive oil, coconut oil, or butter to add satiety and flavor to your dishes. Include salmon, nuts, and seeds in your meals for a healthy dose of omega-3 fatty acids.

Slow cook at low temperatures

Slow cooking methods like braising or stewing make even the simplest ingredients flavorful and tender. These methods are perfect for low-carb, high-protein dishes.

Be aware of “carb creep”

Keep an eye on ingredients that might have more carbs than you realize. This includes certain dairy products, nuts, and vegetables like tomatoes and onions. Look up the nutrition facts for foods to get a good idea of how many carbs they contain.

Focus on quality proteins

Choose high-quality proteins like grass-fed beef, free-range chicken, and wild-caught fish. Use these as the centerpiece of your low-carb meals. These ingredients provide essential nutrients and keep you satisfied.

Presentation matters

The visual appeal of food impacts how much you enjoy it. Take time to plate your dishes in an appealing way. A garnish of fresh herbs or a splash of bright sauce will elevate your meal.

Keep experimenting 

The best part of cooking is experimentation. Try new recipes, mix up your ingredients, and don’t be afraid to step out of your comfort zone.

By incorporating these tips and techniques into your cooking routine, you’ll find that low-carb cooking is not only easy but also incredibly enjoyable and rewarding. Each meal is an opportunity to nourish your body and delight your taste buds! 

Eating low-carb when you eat out

Eating low-carb when you eat out

Eating out while sticking to a low-carb lifestyle might seem like navigating a culinary maze, but it doesn't have to be a challenge. With some savvy strategies, you’ll enjoy dining out without derailing your diet goals. Here are some tips to help you make low-carb choices at restaurants:

Do your homework

Before heading out, check the restaurant’s menu online. Many places now offer nutritional information, allowing you to make informed choices ahead of time.

Start with a salad or a broth-based soup

Begin your meal with a salad (dressing on the side) or a broth-based soup. These starters are typically lower in carbs and will help fill you up before the main course.

Modify your order

Don’t hesitate to ask for modifications. Swap out high-carb items like fries or mashed potatoes for steamed vegetables or a side salad. Most restaurants are happy to accommodate these requests.

Choose grilled, baked, or steamed options

Opt for dishes that are grilled, baked, or steamed rather than fried or breaded. These cooking methods usually mean fewer carbs.

Be mindful of sauces and dressings

Sauces and dressings can be hidden sources of carbs. Ask for them to be served on the side so you can control the amount you consume.

Watch out for carb-heavy sides

Be wary of dishes that come with bread, pasta, rice, or other carb-rich sides. If it’s part of the meal, ask if it can be left off the plate or replaced with a low-carb option.

Portion control

Restaurant portions are usually generous. Consider sharing a dish with a dining companion or asking for a box to take half your meal home for later.

Skip the bread basket

Politely decline the bread basket if it's brought to your table. It’s an easy way to avoid unnecessary carbs.

Be careful with alcohol

Alcoholic beverages, especially beer and sweet cocktails, can be high in carbs. Opt for a glass of wine, a light beer, or a simple mixed drink with a low-carb mixer.

Enjoy your meal mindfully

There are a lot of benefits to mindful eating, and it’s not that hard to do. Eat slowly, and savor each bite. This helps you enjoy your meal and recognize fullness cues, reducing the likelihood of overeating.

Mindful eating

Eat slowly and savor each bite to help you feel satisfied with less and reduce the temptation to go back for seconds. Engaging in conversations is also helpful; socializing often slows down how quickly you eat and distracts you from the urge to nibble mindlessly.

By keeping these tips in mind, you can navigate any menu with confidence and enjoy dining out without compromising your low carb lifestyle. Remember, it's about making conscious choices and enjoying the experience. 

Navigating social eating

Navigating social eating while sticking to a low-carb diet is a bit like walking a tightrope — it requires balance, strategy, and a bit of grace. Social gatherings, be they family dinners, office parties, or nights out with friends, often revolve around food, and usually not the low-carb kind. Here’s how you can stay true to your dietary choices without missing out on the fun:

Communicate your dietary preferences

If you’re comfortable with it, let the host know about your dietary preferences ahead of time. Most hosts appreciate this heads-up and may offer suitable options. Another idea is to offer to bring a dish that fits within your diet. This way, you ensure there’s something you’ll enjoy. It also introduces others to tasty, low-carb options.

Plan ahead

Have a small, low-carb snack before heading to the event. This will help you avoid overindulging from being hungry. If you know the menu in advance, identify which dishes are likely to be low-carb and focus on those.

Scan the buffet table

Scan the buffet table

When you’re at a buffet, survey the entire table before making your selections. Opt for salads, meats, cheese, and vegetables while steering clear of bread-heavy or sugary items. Start by filling up half your plate with vegetables, then adding protein and healthy fats.

Handle peer pressure gracefully

If you’re faced with pressure to eat something outside your diet, a polite “No, thank you,” is usually enough. You can also use humor or change the subject to deflect attention. Remember, you don’t have to justify your dietary choices to anyone.

Focus on the social aspect

Don’t forget that the primary purpose of social gatherings is to interact with others. Make the social experience, not the food, the main focus of your attendance.

Be kind to yourself

If you indulge a bit more than planned, don’t be too hard on yourself. One meal won’t derail your overall goals. Acknowledge it, enjoy the experience, and return to your usual eating habits.

By adopting these strategies, you’ll successfully navigate social eating situations while maintaining your low-carb lifestyle. It’s all about making mindful choices, preparing ahead, and enjoying the social experience without the dietary stress.

Smart foods from WiO SmartFoods

And there you have it — a treasure trove of ideas, tips, and strategies to seamlessly integrate low-carb eating into your fast-paced life! But why stop here? Dive deeper into the world of smart, healthy eating by exploring our collection of resources, recipes, and guides tailored for the low-carb lifestyle.

We invite you to join our community of like-minded individuals who are on a journey to better health and wellness. Whether you’re looking for more delicious low-carb meal ideas or seeking advice on navigating dietary challenges, we’re here to support you every step of the way.

Don't let a busy lifestyle deter you from eating well. Embrace the low-carb life with confidence and enthusiasm. Head over to our website, check out our recipes, and let’s make every meal an opportunity for health and happiness! 🌟🍽️🥦👩‍🍳🚀

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