18 easy and healthy low-carb dinner ideas, recommended by nutritionists

© LauriPatterson/Getty Images 18 easy and healthy low-carb dinner ideas, recommended by nutritionists

  • Easy-to-make low-carb dinner ideas include almond-crusted chicken breast and spinach frittata.
  • Pair these dinners with low-carb side dishes like keto creamed spinach and garlic-lemon broccoli.
  • Eating a low-carb diet may help you lose weight and manage type 2 diabetes.

Low-carb diets have become increasingly popular since reducing refined carbs, like white bread and pasta, can aid weight loss and help manage type 2 diabetes, says Scott Keatley, RDN, a nutritionist with the private practice Keatley MNT.

Important: Low-carb diets are not recommended for people with chronic kidney disease, uncontrolled type 2 diabetes, or a history of eating disorders, says Keatley. That’s because the diet can exacerbate their pre-existing health conditions.

However, like starting any diet, it can be difficult to find healthy and delicious recipes that fit your new nutrition goals.

So, if you’ve recently started a low-carb diet, or are just looking to reduce your carbs overall, here are some healthy dinner recipes to try recommended by the MayoClinic and Charlie Foundation, an organization dedicated to ketogenic therapies and epilepsy.

Note: Many of these recipes should be paired with a side to ensure you’re hitting your daily calorie requirement and eating a well-rounded diet with plenty of vitamins and minerals. We included suggested sides at the end of the article.

1. Citrus salmon

© Kajakiki/Getty Images

Two salmon fillets of this recipe contain:

  • Calories: 320
  • Carbs: 16 g
  • Protein: 44 g

The American Heart Association recommends eating two servings of fatty fish such as salmon per week, thanks to their high amounts of omega-3 fatty acids. Eating a diet rich in omega-3’s, a type of healthy fat, has been associated with a reduced risk of stroke and heart disease.

How to make it: Season the salmon with orange zest, cumin, and salt and sear each side for two minutes on a greased pan. Make a mixture of apple juice, orange juice, mustard, black pepper, honey, and cornstarch. Cook the mixture in the pan until it thickens, then pour it over the salmon.

2. Ham and cabbage soup

© Artelier/Shutterstock

One serving of this recipe contains:

  • Calories: 303
  • Carbs: 7 g
  • Protein: 25 g

Related Article Module: 3 science-backed benefits of vitamin K and how to get enough of it

Ham and cabbage soup makes for a hearty, comforting meal. While ham is a rich source of protein, cabbage is a low-carb and low-calorie leafy green vegetable high in vitamin K, a nutrient necessary for healthy blood clotting. One cup of raw cabbage has almost 68 micrograms (mcg), or about 57% of your daily value (DV).

How to make it: Slice ham, cabbage, onion, and carrots and add them to a pot with oil, water, and seasonings like garlic, salt, and pepper. Let it simmer on the stove until the cabbage is tender.

3. Stuffed peppers

© BDMcIntosh/Getty Images

Two stuffed peppers contain:

  • Calories: 650
  • Carbs: 10 g
  • Protein: 40 g

Peppers are a great source of vitamins C with one large green bell pepper containing 132 mg of the antioxidant, about 147% DV. Consuming antioxidants may reduce your risk of cancer and heart disease.

How to make it: Cut the peppers in half, remove the seeds, and place them on a baking dish. Stuff them with a mixture of shredded chicken, cheese, salt, and pepper. Bake for 25 minutes at 425 ºF.

4. Zucchini noodle casserole

© iStock

Two servings of this recipe contain:

  • Calories: 400
  • Carbs: 6 g
  • Protein: 12 g

Zucchini noodles, or “zoodles,” are a low-calorie, high-fiber alternative to pasta that’s also a good source of vitamin A. You can usually find prepackaged zoodles at the grocery store or you can make them at home using a spiralizer.

How to make it: Add salt to the zoodles and place them over a mesh colander for a few hours so they release their moisture. Put them in a baking dish with pasta sauce, salt, pepper, fresh basil, and cheese and bake for an hour at 350 ºF.

5. Shrimp skewers

© Xsandra/Getty Images

Two skewers of this recipe provide:

  • Calories: 210
  • Carbs: 0 g
  • Protein: 48 g

A serving of shrimp has virtually no carbs and roughly 20 grams of protein. Protein not only helps build muscle, it also plays an important role in maintaining healthy skin, hair, and nails.

How to make it: Marinate the shrimp in a mixture of olive oil, lemon juice, garlic, fresh rosemary, fresh tarragon, salt, and pepper for five minutes. Then, skewer it and grill it for around two minutes on high heat, or until it’s cooked through.

6. Almond-crusted chicken

© SusieKBLane/Getty Images

One serving of this recipe contains:

  • Calories: 250
  • Carbs: 9 g
  • Protein: 28 g

Almonds add flavor and texture to this chicken dish. They are also a great source of protein and healthy fats. One ounce of almonds offers 7 grams of protein (14% DV) and 16 grams of unsaturated fat.

How to make it: Mix ground almonds, salt, pepper, garlic powder, onion powder, and dried thyme. Dip chicken breasts in this mixture, then in milk, and then back into the mixture again. Sear the chicken in a greased skillet until golden brown on each side then bake for 10 minutes at 400 ºF.

7. Blackened sole

© Juanmonino/Getty Images

Two, 4-ounce, sole fillets of this recipe contains:

  • Calories: 276
  • Carbs: 2 g
  • Protein: 46 g

Sole is a high-protein, low-fat, and low-calorie variety of white fish with a mild and sweet flavor. It is also low in mercury compared to other varieties of whitefish, like swordfish and marlin. Mercury has been shown to affect brain development in young children and growing fetuses, so sole is a great option for families with young children and those who are pregnant or breastfeeding.

How to make it: Make a blackening seasoning mixture with salt, pepper, paprika, onion powder, garlic powder, thyme, oregano, cumin, and cayenne pepper. Use it to season the fish, then sear the fillets in a greased skillet for 1 to 2 minutes on each side, until flaky.

8. Creamy broccoli chicken

© lucentius/Getty Images

One serving of this recipe contains:

  • Calories: 500
  • Carbs: 5 g
  • Protein: 18 g

Related Article Module: 6 health benefits of fiber and how to add more to your diet

Broccoli and chicken make a great combination offering a healthy mix of protein and fiber. Broccoli is also a good source of folate, or vitamin B9, which helps form the red blood cells responsible for carrying oxygen through your body. One cup of chopped broccoli contains 57 mcg of this vital nutrient (14% DV).

How to make it: Sauté chunks of chicken breast in olive oil, until golden. Add chopped broccoli, a dash of heavy cream, chicken broth, salt, pepper, lemon juice, and paprika and cook until the broccoli is tender.

9. Crab cakes

© Brent Hofacker/Shutterstock

Two crab cakes contain:

  • Calories: 248
  • Carbs: 14 g
  • Protein: 36 g

If you use a thin coating of breadcrumbs, you can keep crab cakes low-carb without sacrificing the flavor or texture. You should also stick to using whole-wheat breadcrumbs since they contain more fiber than their refined counterparts.

How to make it: Combine crab meat with mayonnaise, egg whites, mustard, dill, lemon juice, and seafood seasoning. Shape the mixture into round patties and coat them with whole-wheat breadcrumbs. Bake them for 20 minutes at 350 ºF, until golden.

10. Pork tenderloin with apples and blue cheese

© grafvision/Shutterstock

One serving, about 4 ounces, of this recipe contains:

  • Calories: 235
  • Carbs: 17 g
  • Protein: 26 g

Can’t decide between savory or sweet? You don’t have to choose with this recipe thanks to the tart blue cheese and sweet apples. Apples contain pectin, a type of soluble fiber that can improve digestion and reduce constipation.

How to make it: Sear pork in a large skillet before baking at 350 ºF for 15 to 20 minutes. Meanwhile, sauteé apples on the stovetop until dark brown. Then, pour them over the tenderloin and top with blue cheese.

11. Tofu and bok choy

© Nevena Zdravic / EyeEm/ Getty Images

Four tofu squares and bok choy pieces of this recipe contains:

  • Calories: 290
  • Carbs: 24 g
  • Protein: 22 g

Tofu is a great vegetarian and vegan-friendly alternative to meat while still being a rich source of protein with half a cup containing 10 grams (20% DV). Plant-based proteins are typically lower in saturated fat than proteins from animals. Eating too many saturated fats can increase the risk of heart disease.

How to make it: Drain the tofu and season it with a mixture of vinegar, hoisin sauce, soy sauce, chili garlic sauce, brown sugar, mustard, and garlic. Bake the tofu for 10 to 15 minutes at 450 ºF. Meanwhile, steam the bok choy until tender, then serve it with the tofu.

12. Salmon and avocado sushi nori rolls

© Food_asia/Shutterstock

One serving of this recipe contains:

  • Calories: 502
  • Carbs: 5 g
  • Protein: 17 g

Sushi typically includes rice, excluding it from low-carb diets. However, nixing the rice and stuffing your roll with options like avocado, cucumber, and carrots boosts nutrition while also cutting carbs.

How to make it: Use a nori seaweed sheet as the base. Spread whipped cream cheese and sesame seeds over it, then place salmon, avocado, and ginger strips on one end. Roll the sushi and refrigerate it for an hour before cutting it in one-inch-thick slices.

13. Pineapple chicken salad

© vkuslandia/Getty Images

Four cups of this recipe contain:

  • Calories: 372
  • Carbs: 14 g
  • Protein: 34 g

Related Article Module: 7 science-backed benefits of pineapple, according to dietitians

Adding pineapple to your chicken salad is not only a fun twist, but also means you’ll be eating bromelain, an enzyme only found in pineapple that has anti-inflammatory properties and can improve digestion.

How to make it: Sauté cubed pieces of chicken in a greased pan until golden brown, about 10 minutes. Toss the cooked chicken, pineapple chunks, baby spinach, broccoli florets, and sliced red onions with a balsamic vinegar dressing.

14. Pumpkin soup

© Westend61/Getty Images

Three cups of this recipe contain:

  • Calories: 225
  • Carbs: 39 g
  • Protein: 9 g

Like other orange and red veggies, pumpkins are a good source of vitamin A with 494 mcg per serving (55% DV). Vitamin A supports eye health and immunity. Adding milk to the soup will also give a boost of calcium, a mineral essential for building and maintaining strong bones.

How to make it: Add onion, pumpkin puree, vegetable broth, nutmeg, and cinnamon to a pot and bring to a boil. Turn down the heat and let it simmer for five minutes, then add milk and cook until the milk is hot but not boiling. Garnish with black pepper.

15. Beef brisket

© Shutterstock/Brent Hofacker

One serving (3 ounces meat and 3 ounces sauce) of this recipe contains:

  • Calories: 229
  • Carbs: 6 g
  • Protein: 31 g

Brisket is a lean cut of meat, which means it’s lower in saturated fat than prime cuts. Reducing saturated fat can lower cholesterol levels and reduce the risk of heart disease and stroke.

How to make it: Cook the brisket in a Dutch oven at 350 ºF until it is browned on all sides. Take it out of the pot, and cook onions, garlic, and thyme in the pot for a minute then add canned tomatoes, pepper, vinegar, and red wine. Once it boils, put the brisket back, cover it, and bake it in the oven at 350 ºF for three hours.

16. Feta balsamic chicken

© Douglas Sacha/Getty images

One serving (1 breast) of this recipe contains:

  • Calories: 279
  • Carbs: 9 g
  • Protein: 25 g

Feta is one of the healthier cheeses you can eat. It’s relatively low-cal and is typically made from goat or sheep’s milk so people who are lactose intolerant can eat it. It also contains important minerals for bone health including phosphorous and calcium.

One ounce of feta cheese offers 95.5 mg of phosphorus (15% DV) and 140 mg of calcium (11% DV).

How to make it: Season chicken breasts with olive oil, balsamic vinegar, paprika, brown sugar, thyme, mustard, and salt. Marinate for 20 minutes in the refrigerator then bake at 375 ºF for 15 minutes. Sprinkle feta cheese on top.

17. Fennel, pear, and walnut salad

© Joff Lee/Getty Images

One serving of this recipe contains:

  • Calories: 144
  • Carbs: 15 g
  • Protein: 3 g

Note: Double or even triple the portion size of this recipe if you want to make it a meal.

If you’re in the mood for a fresh salad, try making one with pear, fennel, and walnuts. Fennel has a licorice-like flavor and adds fiber to your meal with one serving containing almost 3 grams of fiber, or 10% of your DV.

How to make it: Combine salad greens with sliced fennel and pear. Sprinkle chopped walnuts and Parmesan cheese on top. Drizzle with an olive oil vinaigrette dressing.

18. Spinach frittata

© Teri Virbickis/Shutterstock

Two wedges of this recipe contain:

  • Calories: 372
  • Carbs: 40 g
  • Protein: 26 g

Related Article Module: Yes, eggs can help you lose weight – here’s how to eat them as part of a healthy diet

Eggs are a great source of protein with one egg offering almost 4 grams (8% DV). Pairing them with veggies such as spinach adds nutrients like fiber and iron to your meal.

How to make it: In a pan, pour whisked eggs over sautéed veggies like spinach, onions, potato, and peppers. Add salt, pepper, garlic, basil, and mozzarella cheese and cook on medium heat for 2 to 3 minutes, then broil for around 3 minutes.

Low-carb side dishes

To ensure you’re reaching your daily calorie requirements, pair the above recipes with one or more of these low-carb side dishes:

  • Keto Creamed Spinach, with 1 generous serving providing 228 calories, 3 grams of carbs, and 4 grams of protein
  • Baked avocado and egg, which provides about 186 calories, 6 grams of carbs, and 8 grams of protein
  • Brussel sprouts with bacon, which provides about 112 calories, 2 grams of carbs, and 3 grams of protein.
  • Broccoli with garlic and lemon, with 1 cup providing 45 calories, 7 grams of carbs, and 3 grams of protein
  • Braised kale with tomatoes, with 1 ½ cups providing 70 calories, 9 grams of carbs, and 4 grams of protein

Insider’s takeaway

If you’re looking to go low-carb, the above healthy and delicious dinner recipes can keep you under your carb goal, without sacrificing essential vitamins and minerals.

Eating fewer carbs may help you lose or manage your weight and keep blood sugar levels stable.

20 easy and healthy low-carb breakfast ideas, recommended by dietitians 10 low-carb snacks that are delicious and filling A full beginner’s guide to the keto diet – and what research says about its health benefits and risks What the different types of carbs are and how they can affect your health

Internet Explorer Channel Network
News Related


Dengue cases cross 1,000-mark in Delhi, 283 fresh cases in one week

Even as the Covid-19 cases in the city are at a record low, Delhi stares at a fresh challenge in the form of dengue. According to a civic report released ... Read more »

TMC releases ‘chargesheet' against Goa govt, calls it a double engine disaster

© Provided by Hindustan Times Trinamool Congress leader Mahua Moitra along with Babul Supriyo and others during the release of ‘Peoples Chargesheet’ against the alleged misrule of past Goa governments ... Read more »

Federal judges will reportedly face stiffer stock-trading rules under proposed bipartisan bills

© AP Photo/Susan Walsh Federal judges will reportedly face stiffer stock-trading rules under proposed bipartisan bills US judges face tighter stock-trading rules under proposed legislation in Washington, the Wall Street ... Read more »

Mumbai high-rise fire: Sprinklers' location was changed, suspect officials, developer

© Provided by Hindustan Times The fire brigade officials had said that the primary cause behind the incident is short circuit in the 19th-floor apartment of B-wing of the building ... Read more »

During Delhi's Master Plan 2041 public hearing, DDA's ‘haste' draws flak

© Provided by Hindustan Times The draft MPD-2041, which is the vision document for the city’s development for the next two decades, was put in the public domain in June ... Read more »

Three injured as fight breaks out in Tihar Jail; four arrested

© Provided by Hindustan Times A case under sections 307, 324 and 34 of the IPC was registered at Hari Nagar police station based on a complaint from deputy superintendent of ... Read more »

Did you know Tahira Kashyap once forgot her son at a restaurant?

© Provided by Pinkvilla Ayushmann Khurrana’s wife and filmmaker Tahira Kashyap recently opened up about the challenges she had faced as a new mother and revealed that one of her ... Read more »

Kevin Smith reveals how he created the ICONIC 'Bennifer' nickname for Ben Affleck & Jennifer Lopez

© Provided by Pinkvilla Director Kevin Smith has recently revealed major information regarding lovebirds Jennifer Lopez and Ben Affleck. During his interview with The Daily Beast, via US Weekly, Smith ... Read more »

Amarinder Singh shares Aroosa Alam's pictures with politicians, celebrities to counter Congress

© Provided by Zee News Chandigarh: Amid a row over his friendship with Pakistani journalist Aroosa Alam, former Punjab Chief Minister Amarinder Singh on Monday (October 25) released her pictures with ... Read more »

Brother of Jayalalithaa's Driver Among Five Arrested in 4-year-old Kodanad Murder Case

© Provided by News18 Brother of Jayalalithaa’s Driver Among Five Arrested in 4-year-old Kodanad Murder Case A special team of the Tamil Nadu police has arrested five people in connection ... Read more »

Raids at residences, offices of former Unitech promoters, 32 Tihar jail officers

© Provided by Hindustan Times All the accused 32 jail officials were posted in jail number 7 of Tihar, where Sanjay Chandra (in pic) and his brother Ajay Chandra were lodged ... Read more »

TMC demands resignation of Goa CM after former governor levels corruption charges

The Trinamool Congress (TMC) on Monday demanded a high-level inquiry against the BJP-ruled Goa government on charges of corruption and demanded the resignation of Chief Minister Pramod Sawant in the ... Read more »

Southwest monsoon withdraws, but 5 states, UTs to receive heavy rain till Oct 30: IMD

© Provided by Hindustan Times Southwest monsoon completely withdrew from India on Monday. (Satish Bate/HT PHOTO) The southwest monsoon on Monday completely withdrew from the country, thereby, marking the seventh-most ... Read more »

NBRI experts to begin research on cannabis plant for medicinal use

© Provided by Hindustan Times NBRI director prof SK Barik made the announcement about research on cannabis plant during the 68 annual day event of the institute held online on ... Read more »

DNA Exclusive: Aryan Khan drug case takes a new twist, turns into NCB Vs NCP

© Provided by Zee News New Delhi: The Aryan Khan drug on cruise case has taken a new twist as one of the witnesses in the case has turned against ... Read more »

Supreme Court lets Karti Chidambaram travel abroad, told to deposit r₹r1 crore

© Provided by Hindustan Times Congress MP Karti Chidambaram was permitted by the Supreme Court to travel abroad after he rebutted ED contention that he hadn’t cooperated with the investigation. ... Read more »

Force Gurkha SUV: Deliveries begin at multiple locations across the country

© Provided by Zee Business Force Motors has commenced deliveries of the all-new version of its SUV, Gurkha, at multiple locations across the country, the Pune-based automaker said in a ... Read more »

T20 World Cup 2021 Points Table Highest Run Scorer Highest Wicket Taker Update After AFG vs SCO Match

© Provided by News18 T20 World Cup 2021 Points Table Highest Run Scorer Highest Wicket Taker Update After AFG vs SCO Match T20 World Cup 2021 Points Tally after Afg ... Read more »

Sri Lanka finalise squad for Women's World Cup Qualifier, 16-year-old Vishmi Gunaratne in

© Getty Images Achini Kulasuriya, being congratulated here by her team-mates, makes the squad © Getty Images Sri Lanka have finalised their 17-member squad for next month’s Women’s ODI World ... Read more »

Ram Slam fixing case: CSA's ACSU officer denies racial discrimination

© Getty Images Ghulam Bodi pleaded guilty to corruption in cricket © Getty Images There was no racial discrimination in the investigation and sanctioning of seven South African players for ... Read more »

Mujeeb Ur Rahman five-for, batters' onslaught help Afghanistan crush Scotland by 130 runs

Afghanistan 190 for 4 (Najibullah 59, Gurbaz 46, Sharif 2-33) beat Scotland 60 (Munsey 25, Mujeeb 5-20, Rashid 4-9) by 130 runs Chasing down 191 was never going to be ... Read more »

Belligerent Afghanistan prioritise boundary-hitting to send Group 2 warning

© ICC via Getty Najibullah Zadran lashed a 30-ball fifty as Afghanistan targeted the ropes © ICC via Getty It was as candid a statement as you could imagine. “The ... Read more »

Government signs share purchase agreement with Tata Sons for Rs 18,000-cr Air India deal

© Provided by Zee Business The government on Monday signed a share purchase agreement with Tata Sons for sale of national carrier Air India for Rs 18,000 crore. Earlier this ... Read more »

With 899 Covid Cases, Maharashtra Reports Lowest Daily Infections Since March 2020

© Provided by News18 With 899 Covid Cases, Maharashtra Reports Lowest Daily Infections Since March 2020 Maharashtra on Monday reported 899 new Covid-19 cases in the last 24 hours, the ... Read more »

Ahead of LIC IPO, SEBI, DFS, DIPAM and PSU Bank heads meet to discuss roadmap

© Provided by Zee Business Government has started discussion with stakeholders for making successful and glitch proof initial public offer of Life Insurance Corporation of India (LIC). India’s largest IPO ... Read more »

TN 'man-eater' tiger critical at K'taka rehabilitation centre

© IANS TN ‘man-eater’ tiger critical at K’taka rehabilitation centre Mysuru, Oct 25 (IANS) The alleged man-eater tiger captured in Tamil Nadu and later sent to Mysuru Chamundi Rescue and ... Read more »

Behind ‘ISI Link' Barb, Congress's Well-Crafted Strategy and Amarinder's Defiance

© Provided by News18 Behind ‘ISI Link’ Barb, Congress’s Well-Crafted Strategy and Amarinder’s Defiance What was crafted as a strategically thought-out coordinated attack on former Punjab chief minister Amarinder Singh ... Read more »

Pollution board's decision to ban crackers will be reviewed: Assam CM

© IANS Himanta Biswa Sarma.(photo:Himanta Biswa Sarma Twitter) Guwahati, Oct 25 (IANS) Assam Chief Minister Himanta Biswa Sarma publicly criticised a Pollution Control Board (PCB) notification banning the bursting and ... Read more »

Breaking: Big 12 Head Football Coach Has Been Fired

© Provided by The Spun A general view of Texas Tech’s football stadium. There’s reportedly another major college football job opening. Roughly a week after LSU announced that head coach ... Read more »

College Football World Reacts To The Texas Tech News

© Provided by The Spun Texas Tech head football coach Matt Wells on Saturday. After just 2.5 years as head coach of Texas Tech, Matt Wells is reportedly out of ... Read more »

Former 49ers Star Has Blunt Message For Jimmy Garoppolo

© Provided by The Spun Jimmy Garoppolo of the San Francisco 49ers reacts during the Super Bowl. Former 49ers offensive lineman Joe Staley blasted Jimmy Garoppolo for his performance against ... Read more »

Notre Dame safety Kyle Hamilton won't play vs. North Carolina due to knee injury

© Matt Cashore-USA TODAY Sports The No. 11-ranked Notre Dame Fighting Irish improved to 6-1 on the season via Saturday’s 31-16 win over the USC Trojans but lost a key ... Read more »

Georgia injury report: Will JT Daniels start vs. Florida?

© Provided by Fansided JT Daniels could return to action for the Georgia football team vs. Florida on Saturday. JT Daniels has not played in a month for the Georgia football ... Read more »

Did Carson Palmer reveal big inside info about USC coaching search?

© Michael Chow/The Republic, Arizona Republic via Imagn Content Services, LLC Carson Palmer is one of the best players in the history of USC football, and the former quarterback says ... Read more »

Bill Belichick's comments on Justin Herbert are raising eyebrows

© Provided by The Comeback In 2020, the New England Patriots traveled to Los Angeles to play the Chargers and completely dominated them in a 45-0 victory, the most lopsided ... Read more »

Carson Palmer after realizing he leaked USC coaching search news on Dan Patrick Show: “Uh oh.”

© Provided by Awful Announcing Carson Palmer was on the Dan Patrick Show for one of his regular visits when the open USC job came up. Palmer listed off a ... Read more »

College football rankings: Big Ten standings entering Week 9

© Provided by Fansided Here are the Big Ten standings as Week 9 of the 2021 college football season approaches. Two Big Ten titans clash as the No. 8 Michigan State Spartans will ... Read more »

New Orleans vs Seattle Prediction, Game Preview

© Provided by College Football News New Orleans vs Seattle prediction, game preview, how to watch: Monday, October 25 New Orleans vs Seattle How To Watch Date: Monday, October 25 ... Read more »

Oklahoma Sooners need to find their 'Complete' if they hope to compete

© 4 4 It’s safe to say that the 2021 college football season has failed to live up to preseason expectations for the Oklahoma Sooners. Sure, they’re undefeated and remain ... Read more »
On free-english-test.com you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic