Low Carb Diet

Low Carb Diet Meal Plan

Eat:

  • Meat, fish, eggs, 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
  • highly processed foods.

 7 meals  order by importance:

Gluten Grains:

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

 Trans Fats:

  • “Hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils:

  • Cottonseed, soybean, sunflower,  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 .

Highly Processed Foods

“Diet” and “Low-Fat” Products:

  • dairy products, cereals, crackers, etc.

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 and others. Grass-fed is best.

 Fish:

  • Salmon, trout, haddock
  • wild-caught fish is best.

High-Fat Dairy:

  • Cheese, butter, heavy cream, yogurt.

To slim down, beware with the cheese and nuts and eat only one piece of fruit per day.

Maybe Eat

Tubers:

  • Potatoes, sweet potatoes .

 Non-gluten grains:

  • Rice, oats, quinoa and so on

 Legumes:

  • Lentils, black beans, pinto beans …

Dark Chocolate:

  • organic brands with 70% cocoa or higher.

Wine:

  • dry wines with no added sugar or carbs.

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 butter or 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 some raw spinach on the side.

 

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