Our low carb meal plan aims to help you maintain a healthy balance in particular while reducing the number of carbs you eat.
What’s a low-carb diet?
Here are more details about the low-carb diet meal plan. We explain what we eat and what to avoid, and it also includes a low-carb menu for one week.
Did you know?
A low-carb diet plan contains a list full of healthy foods that could save your life.
One study shows that it can aid in losing weight quickly as well as improving overall health.
A Low Carb Diet Meal Plan
* The Basics
We always strive to suggest different amounts of carbohydrates daily to help you choose the best for you. Know that it’s nutritionally balanced, we count the calories for you and contain at least five portions of fruit and vegetables per day.
As for your food choices, it depends on many factors, including your level of health, the amount of exercise and the weight you should lose.
Be aware of this meal plan as a general guide that will be of great benefit to you, not something is written in stone.
We recommended eating: meat and fish, eggs, vegetables, fruit, nuts, seeds, fats, high-fat dairy etc.
Be careful not to eat sugar, wheat, HFCS, trans fats, seed oils, “diet”, low-fat products, and highly processed foods.
We usually recommend that you eat just when you feel hungry and stop when you feel satisfied, you can be that simple. You don’t need to calculate calories or weigh your food.
Foods to Avoid on a Low-Carb Diet
You should avoid these eight food groups and nutrients, in order of importance:
- Sugar: Soft drinks, fruit juices, desserts, ice cream, and many other products that contain added sugar.
- Gluten Grains: Wheat, spelt, barley and rye. So are bread and pasta.
- Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
- High Omega-6 Seed + Vegetable Oils: Cottonseed, soybean, sunflower,
- Artificial Sweeteners: Saccharin, Aspartame, Sucralose, Cyclamates. You can use Stevia instead.
- Highly Processed Foods: we recommend don’t eat it.
- Low-fat products: Many dairy products, grains and crackers are low in fat but contain added sugar.
- Starchy vegetables: It is better to limit starchy vegetables in your diet if you are on a low carb diet.
List of low-carb foods
Your diet should base on these natural, unprocessed, low-carb foods.
- Meat: beef, lamb, pork, chicken, etc.; The grass is the best for your diet.
- Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
- Eggs: Omega-3 enriched or pastured eggs are best for you.
- Vegetables: broccoli, cauliflower, spinach, carrots, and many more.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts + seeds: Walnuts, almonds, sunflower seeds.
- High-Fat Dairy: Cheese, butter, heavy cream, yoghurt.
- Fats + oils: Coconut oil, butter, fats, olive oil, and fish oil.
If you need to lose weight quickly, stick to cheese and nuts, as it is easy to overeat. It is best not to eat more than one piece of fruit a day.
Foods that can include:
If you are healthy, active and don’t need to lose weight, then you can take in some extra carbohydrates.
- Tubers: Potatoes, sweet potatoes and some others.
- Unrefined grains: Brown rice, oats, quinoa etc.
- Legumes: Lentils, black beans, pinto beans, etc.
What’s more, you can also have the following in moderation, if you want:
- Eat dark chocolate: Choose organic brands that contain at least 70% cocoa.
- Wine: It is best to choose dry wines without added sugar or carbohydrates.
Knowing, Dark chocolate is rich in antioxidants and may provide health benefits if you eat it in moderation. Be aware that dark chocolate/alcohol may hamper your progress if you eat/drink a lot.
- Sugar-free, carbonated beverages, like(sparkling water).
* low-carb plan foods for a week.
This list provides less than 50 grams of total carbs per day. However, if you are healthy and active, you can eat more carbohydrates.
Monday’s low-carb meal plan
- 1-Breakfast: omelette with various vegetables sautéed in butter or coconut oil.
- 2-Lunch: Grass-fed yoghurt with blueberries and a handful of almonds.
- 3-Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.
Tuesday’s low-carb meal plan
- 1-Breakfast: Bacon and eggs.
- 2-Lunch: Leftover burgers + veggies from the previous night.
- 3-Dinner: Salmon with butter and vegetables.
Wednesday’s low-carb meal plan
- 1-Breakfast: Eggs and vegetables, fried in butter or coconut oil.
- 2-Lunch: Shrimp salad with some olive oil.
- 3-Dinner: Grilled chicken with vegetables.
Thursday’s low-carb meal plan
- 1-Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- 2-Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
- 3-Dinner: Steak and veggies.
Friday’s low-carb meal plan
- 1-Breakfast: Bacon and eggs.
- 2-Lunch: Chicken salad with some olive oil.
- 3-Dinner: Pork chops with vegetables.
Saturday’s low-carb meal plan
- 1-Breakfast: Omelette prepared with various vegetables.
- 2-Lunch: Grass-fed yoghurt with berries, coconut flakes and a handful of walnuts.
- 3-Dinner: Meatballs with vegetables.
Sunday’s low-carb meal plan
- 1-Breakfast: Bacon and eggs.
- 2-Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavoured protein powder and berries.
- 3-Dinner: Grilled chicken wings with some raw spinach on the side.
If your goal is to stay below 50 grams of carbs per day, then there is room for plenty of vegetables and one fruit per day.
Also, if you are healthy and do not need to weight loss, you can eat fewer carbohydrates, such as:
- Tubers, Potatoes, and Sweet Potatoes.
- Unrefined grains.
- Brown rice.
- Legumes, lentils and beans.
- Dark chocolate.
- Carbonated water is sugar-free.
* Healthy, low-carb snacks
It is not healthy to eat between the three meals, but if you feel hungry, this is a list of foods, the light that you can eat.
- A piece of fruit
- Full-fat Yogurt
- A Hard-Boiled Egg or Two
- Baby carrots
- Leftovers from the previous night
- A handful of nuts
- Some cheese and meat
When eating at restaurants
You have to choose what suits your caloric range and when you go to eat out in a restaurant.
In most restaurants, you can reduce the carbohydrates in your meals of choice. It is easy to request this if you wish.
- Order a main dish based on meat/fish.
- Drink plain water instead of a sugary soda or fruit juice.
- Get extra vegetables instead of bread and potatoes or rice.
A Simple Low-Carb Shopping List
One of the basic, fun rules while shopping at the store, as all foods are likely to be found that you want.
It is essential to focus on whole foods that will make your diet a thousand times better than the standard Western diet.
Keep in mind that organic and grass-fed foods are also popular options and are often considered healthier for your body, but they are usually more expensive.
* Usually, try to choose the least processed option that still fits your price range.
- Meat (beef, lamb, pork, chicken, and bacon)
- Fish (fatty fish like salmon is best for you)
- Eggs (choose omega-3 enriched or pastured eggs)
- Coconut oil
- Olive oil
- Heavy cream
- Sour cream
- Yoghurt (full-fat, unsweetened)
- Blueberries (fresh or frozen)
- Fresh vegetables (greens, peppers, onions, etc.)
- Frozen vegetables (broccoli, carrots, various mixes)
- Condiments (sea salt, pepper, garlic, mustard, etc.)
We suggest you clean your pantry of all unhealthy temptations if you can, such as candy, ice cream, chips, soft drinks, juices, bread, cereals, and baking ingredients like refined flour and sugar, for the success of your low-carb diet.
You must know a few things before going on a low-carb diet
If you have diabetes with insulin or take any other medication that may put you at risk of developing hypoglycemia. (Low blood sugar levels)
Following a low-carb diet may increase the appearance of more side effects.
Note, consult your doctor before following this diet, as it can help you adjust your medications to avoid the risks of developing hypoglycemia.
Your doctor may also support you to check your blood sugar levels more often.
You Can Learn More About:
As we indicated earlier, there are different types of low-carb diets. Generally, low-carb eating is when you reduce the total amount of carbohydrates you consume in a day to less than 130g.
Such as sugary foods, pasta, and bread. This diet is high in protein, healthy fats, and vegetables.
We have worked hard to provide healthy and balanced plans for your daily meals as you follow this low carb diet.