the most nutritious low carb meals

If you are struggling with insulin resistance or diabetes you need to reduce the insulin load of your meals to achieve normal blood glucose levels.  But at the same time, you also need to maximise the nutrient density of the food you eat.


After analysing more than 400 meals I have listed below the highest ranking nutrient dense low carb and keto recipes.

Click on each of the photos below to see more details for each recipe.

Also be sure to check out:

Check out this article for more details about the basis of the ranking ranking system.

curried egg with cows brains


eggs benedict

spinach, cheddar and scrambled eggs

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bacon, eggs, avocado and spinach


low carb breakfast stax

breakfastpizza (1)

steak, broccoli, spinach & halloumi


spinach, egg and avocado


spinach, egg, cheese and cream


Terry’s Wahls’ lamb skillet meal


Chris Froome’s rest day breakfast


egg, spinach, avocado and tomato


baked creamed spinach

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slow cooked pork with veggies 


spinach, onion and goat cheese omelette


bacon, egg, cheese and cream


Dom’s breakfast of sardines, oysters, eggs and broccoli


asparagus, egg and sauerkraut

Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie vs Zero Carb Gregg


kale with chorizo and eggs

kale with chorizo and eggs

bulletproof coffee with egg


baked eggs with sardines


bacon wrapped salmon


Five Sisters Greek omelette


coffee with cream and stevia


slow-cooked heart on fire with kale


salad and salmon lunch


broccoli, cheddar & bacon chowder


spicy fish tacos

White Fish Fillets being prepared for Cooking

zucchini and feta fritters


cheesy garlic bread with bacon, beans and tomato


chia seed pudding


keto chocolate cake in a mug


To kickstart your journey towards optimal get your free program and one of 70+ food lists personalised just for you!  

Marty Kendall

  • […] normal blood sugar and nutritional ketosis […]

  • Marlene says:

    These are wonderful recipes but let me add a curve ball. I also need recipes for a low potassium diet in addition to diabetic and keto. 😊

  • Phyllis says:

    The chowder recipe is not there.

  • Ash Simmonds says:

    Whilst I don’t often post recipes, I’m always posting keto food pr0n if folk need ideas:

  • […] #10 (with spinach) and #31 (without spinach) out of 245 meals analysed for the low carb diabetes ranking, […]

  • Awesome! Thanks for posting these meals. I love that they are nutrient-dense too! Just an FYI, the link for spicy fish tacos is incorrect, it’s linking to the baked eggs with sardines

  • Lisa La Nasa says:

    You had to start the list with cow’s brains?? 😉 Seriously though, I know that offal is incredibly nutrient dense. Thanks for the great list!!

    • Thanks. Just the data Lisa! 😉

    • my 2 cents says:

      Really. Regardless of nutrients, organs, brains, and baby animals are things that would make me sick just looking at them. No, thanks. Can’t handle even seafood unless it’s tuna from a can, so it doesn’t look like anything.

  • Nancy says:

    Wow you’ve done us all such an incredible service! I started my diet this week, have had a few flops on accident, thank you for sharing 😊

  • Tony says:

    Why can’t I actually view any of the recipes?

    • Marty Kendall says:

      The title is hyperlinked. Did you try that?

      • Tony says:

        I did try to click on the hyperlink but when I click on the hyperlink I’m brought to a page that request that I link with wordpress and ask that I log on, but the site won’t recognize my password, though I am already logged into wordpress. It shows my WordPress user name, but when I attempt to log in, it simply returns me to the log in screen. I have verified that I am using the correct WordPress login and pass word.

  • Tony says:

    I figured it out. I just finished speaking with WordPress support.
    I clinked the link above for the “low carb breakfast stax” but instead of a link to that particular recipe, the link takes me to the WordPress login page for the owner of
    It seems that the incorrect link was posted for that particular recipe; the others I tried worked perfectly.
    I’m not sure if you are aware of that incorrect hyperlink.

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