Eating Plan
A Low Carb Diet Meal Plan and Menu
The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content.
The Basics
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, artificial sweeteners, “diet” and low-fat products and highly processed foods.
Foods to Avoid
You should avoid these 7 foods, in order of importance:
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
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 AcesulfamePotassium. Use Stevia instead.
“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: If it looks like it was made in a factory, don’t eat it. (With the exception of your meal replacement shakes & bars)
Low Carb Food List – Foods to Eat
You should base your diet on these real, unprocessed, low-carb foods.
Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
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: Coconut oil, butter, lard, olive oil and cod fish liver oil.
Monday
Breakfast: Omelet + 3 slices of bacon with various vegetables, fried in butter or coconut oil. (avocado, asparagus, spinach)
Lunch: Grass-fed yogurt with blueberries and a handful of almonds. + Spinach salad with chopped cucumbers, green olives, feta cheese & full fat ranch dressing.
Dinner: Cheeseburger (no bun), served with bacon, vegetables and salsa sauce. + Spinach salad with chopped cucumbers, green olives, feta cheese & full fat ranch dressing.
Tuesday
Breakfast: 3 slices of Bacon and 2 eggs with chive flavored sour cream on the side +(1 avocado).
Lunch: Leftover burgers and veggies from the night before. + spinach salad.
Dinner: Salmon with butter and vegetables + spinach salad with chopped cucumber, feta cheese, green olives, chopped boiled eggs, cooked & chopped bacon & full fat ranch dressing.
Wednesday
Breakfast: 2 Eggs + 2 slices of bacon and vegetables, fried in butter or coconut oil. (avocado, asparagus, baby spinach)
Lunch: Shrimp baby spinach salad with olive oil + chopped cucumbers, green olives, feta cheese, chopped bacon, chopped boiled eggs & full fat ranch dressing.
Dinner: Grilled chicken with vegetables + spinach salad w/ toppings.
Thursday
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Ground beef w/taco seasoning in between 2 large lettuce leaves, shredded cheddar cheese & chive flavored sour cream + avocado.
Dinner: Steak and veggies.
Friday
Breakfast: Bacon and Eggs.
Lunch: Chicken salad with some olive oil.
Dinner: Pork chops with vegetables.
Saturday
Breakfast: Bacon Omelet with various veggies.
Lunch: Grass-fed plain Greek yogurt with berries, spinach salad w/ boiled egg & cucumber and a handful of walnuts.
Dinner: Meatballs with vegetables (cooked spinach & asparagus)
Sunday
Breakfast: Bacon and Eggs.
Lunch: Meal replacement shake + spinach salad.
Dinner: Grilled chicken wings with some raw spinach on the side.
**Remember to include a variety of vegetables in your diet and one fruit per day (EXCEPT BANANA)
Some Healthy, Low-Carb Snacks
•A Piece of Fruit
•A Hard-Boiled Egg or Two
•Baby Carrots
•Leftovers From The Night Before
•A Handful of Nuts
•Some Cheese and Meat (ex: lunch ham with cream cheese wrapped inside)
Eating at Restaurants (DO NOT EAT OUT OFTEN)
At most restaurants, it is fairly easy to make your meals LCRF-friendly.
•Ask them to fry your food in real butter.
•Tell the waiter that you are intolerant/allergic to both sugar and gluten. This avoids annoying questions and weird looks.
•You can replace bread and potatoes with extra vegetables.