A Low Carb Diet Meal Plan and Menu

Low Carb Diet is great for weight loss, reducing symptoms of diabetes and improving your health markers. Here is one  detailed meal plan for a low-carb diet that  restricts foods high in carbs like  sugars and grains.

Low Carb Diet

A Low Carb Diet Meal Plan

Eat more : Meat,fruit, nuts, seeds, high-fat dairy, fish, eggs, vegetables,  fats, healthy oils and maybe even some tubers and non-gluten grains.

Avoid: Sugar, seed oils, trans fats, HFCS, wheat, “diet” and low-fat products and highly processed foods.

7 meals you MUST avoid:

Gluten Grains:

  • Wheat, spelt, barley and rye. Includes breads and pastas.

Trans Fats:

  • “Hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils:

  • Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

 Artificial Sweeteners:

  • Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

Sugar:

  • Soft drinks, fruit juices, agave, candy, ice cream and many others.

Highly Processed Foods:

  • If it is  made in a factory, don’t eat it.

“Diet” and “Low-Fat” Products:

  • Many dairy products, cereals, crackers, etc.

MUST read ingredients lists, even on foods labelled as “health foods.”

Low Carb Food List – Foods to Eat

Eggs:

  • Omega-3 enriched or pastured eggs are best.

 Vegetables:

  • Spinach, broccoli, cauliflower, carrots and many others.

Fruits:

  • Apples, oranges, pears, blueberries, strawberries.

 Nuts and Seeds:

  • Almonds, walnuts, sunflower seeds, etc.

 Fats and Oils:

  • Coconut oil, butter, lard, olive oil and cod fish liver oil.

 Meat:

  • Beef, lamb, pork, chicken …

Fish:

  • Salmon, trout, haddock and many others.

High-Fat Dairy:

  • Cheese, butter, heavy cream, yogurt. Don’t eat more than one piece of fruit per day.

Maybe Eat

Tubers:

  • Potatoes, sweet potatoes .

 Non-gluten grains:

  • Rice, oats, quinoa …

 Legumes:

  • Lentils, black beans, pinto beans, etc.

In moderation you can eat:

Dark Chocolate:

  • always  organic brands with 70% cocoa or higher.

Wine:

  • drink  dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants so eat it in moderation.

Drink

  • Coffee
  • Tea
  • Water
  • Carbonated soda without artificial sweeteners.

Low Carb Diet Menu For One Week

 

Monday

Breakfast:

  • Omelet with various vegetables, fried in butter or coconut oil.

Lunch:

  • Grass-fed yogurt with blueberries and a handful of almonds.

Dinner:

  • Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

Breakfast:

  • Bacon and eggs.

Lunch:

  • Leftover burgers and veggies from the night before.

Dinner:

  • Salmon with butter and vegetables.

Wednesday

Breakfast:

  • Eggs and vegetables, fried in coconut oil.

Lunch:

  • Shrimp salad with some olive oil.

Dinner:

  • Grilled chicken with vegetables.

Thursday

Breakfast:

  • Omelet with various vegetables, fried in butter or coconut oil.

Lunch:

  • Smoothie with coconut milk, berries, almonds and protein powder.

Dinner:

  • Steak and veggies.

Friday

Breakfast:

  • Bacon and Eggs.

Lunch:

  • Chicken salad with some olive oil.

Dinner:

  • Pork chops with vegetables.

Saturday

Breakfast:

  • Omelet with various veggies.

Lunch:

  • Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

Dinner:

  • Meatballs with vegetables.

Sunday

Breakfast:

  • Bacon and Eggs.

Lunch:

  • Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.

Dinner:

  • Grilled chicken wings with raw spinach.

Note:

  • stay under 50 grams of carbohydrates every day,
  • add some bulbs like potatoes  and healthier grains like rice and  oats.

Some Healthy, Low-Carb Snacks for Low Carb Diet for Between Dishes (if needed)

  • A Hard-Boiled Egg or Two
  •  Baby Carrots
  •  Leftovers From The Night Before
  • Some Cheese and Meat
  •  A Piece of Fruit
  • A Handful of Nuts
  •  Full-fat Yogurt

Eating at Restaurants when using Low Carb Diet

  • fish-based main dish
  • food needs to be fry  in  butter
  • get added vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

 

  • Meat (Beef, lamb, pork, chicken, bacon)
  •  Fish (Fatty fish like salmon)
  • Eggs (Choose Omega-3 enriched or pastured eggs if you can)
  •  Butter
  • Coconut Oil (Choose Extra Virgin)
  •  Lard
  •  Olive Oil
  •  Cheese
  •  Heavy Cream
  •  Sour Cream
  •  Yogurt (full-fat, unsweetened)
  •  Blueberries (can be bought frozen)
  •  Nuts
  • Olives
  • Fresh vegetables: greens, peppers, onions, etc.
  •  Frozen vegetables: broccoli, carrots, various mixes.
  •  Salsa Sauce
  •  Condiments: sea salt, pepper, garlic, mustard, etc.

You can : Make Butter At Home By Yourself (Two-Ingredient Recipe)

PIN IT

Live healthy and amazing…

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