Low Carb Meal Plans
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta, and bread. It is high in protein, fat and healthy vegetables.
There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
Low Carb Eating - the basics
Your food choices depend on a few things, including how healthy you are, how much you exercise, and how much weight you have to lose.
Consider this meal plan as a general guideline, not something written in stone.
Eat Meat, fish, eggs, Plant Protein, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils, and maybe even some tubers and non-gluten grains.
Don’t eat Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products, and highly processed foods.
You should avoid these six food groups and nutrients, in order of importance:
Sugar: Soft drinks, fruit juices, agave, candy, ice cream, and many other products that contain added sugar.
Refined grains: Wheat, rice, barley, and rye, as well as bread, cereal, and pasta.
Trans fats: Hydrogenated or partially hydrogenated oils.
Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced but contain added sugar.
Highly processed foods: If it looks like it was made in a factory, don’t eat it.
Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
Low Carb Food List - Foods To Eat
You should base your diet on these real, unprocessed, low carbs .
Meat: Beef, lamb, pork, chicken and others; grass-fed is best.
Plant Protein: Tofu, tempeh and edamame all originate from soybeans. Lentils, chickpeas & most variety of beans
Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
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.
High-fat dairy: Cheese, butter, heavy cream, yogurt.
Fats and oils: butter, coconut oil, olive oil and fish oil.
If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day.
This Low Carb Recipe pack forms a 4-week meal plan - as always you should check with your GP prior to dramatically changing your diet.
Meal plans restricting calories or a major food group should only be followed for a 4/6 week period and should be used as part of a long-term balanced approach to your nutritional needs.