5-Day Low-Carb Meal Plan
In order to give you an insight into the advantages of a low-carb diet, I've prepared a FREE 5-day meal plan and shopping list.
Or you can use the 1-week low-carb meal plan below, as a guide to what you could enjoy.
You can find every single recipe for these meals right here in the recipe section.
Monday
Breakfast - 'Big Breakfast' (bacon, egg, mushrooms and vegetables.)
Lunch - Salmon Zoodles With Kale Pesto and Feta
Dinner - Big Fat Surprise and Roasted Vegetables
Tuesday
Breakfast - Chocolate Green Smoothie
Lunch - LCHF Caesar Salad
Dinner - LCHF Feta and Spinach Pie
Wednesday
Breakfast - Egg Wraps
Lunch - Spinach and Feta Parcels
Dinner - Easy Roast Lamb With Sugar-Free Mint Sauce
Thursday
Breakfast - LCHF Smoked Salmon and Scrambled Eggs
Lunch - Crustless Salmon Quiche With Beetroot and Walnut Salad
Dinner - Fish Curry With Coconut and Spinach
Friday
Breakfast - Boiled Eggs with Cheese Soldiers
Lunch - Greek Stuffed Mushrooms
Dinner - FatHead Pizza
Saturday
Breakfast - Meatloaf cupcakes
Lunch - Almond and herb-crusted schnitzel with vegetables
Dinner - Salmon and lime
Sunday
Breakfast - Coconut pancakes with berries and cream
Lunch - Lamb salad
Dinner - Lamb curry with spinach
Finally, if you need any further inspiration here is a great place to start.
Ditching the carbs doesn't have to be painful - there are so many advantages and it can be delicious.
Sue Levy
How ironic that you allowed ads for Krispy Kremes! I daresay you don't do that any more. I tried one once and it was rancid, so I've never eaten a donut since.
Thank you for all the great explanations about low carb living. I adopted it 4 years ago, cold turkey, and automatically say No Thanks to any offer of carbs. Needless to say the weight fell off and I'm still 15kg lighter than I was back then.
Your help was invaluable and I thank you for it.
Sue of Perth, Australia
Libby Jenkinson
Oh, Sue, you have made my day. I am honoured that I have helped you on your low-carb journey and low-carb diet. Congratulations on your incredible 15 kg weight loss, that is impressive. You have changed your health and your future. Well done. (and no, I don't eat Krispy Kremes, in fact, I've never ever eaten one! As fast as I block junk food adverts, they appear again).
Nick Brook
From the study it says that the supposed low fat group were encouraged to eat 30% of their calories from fat. Who's definition of low fat are we using here because I'm afraid 30% fat from calories isn't low fat.
shara
It's a great article about the low carbs diet. Thanks for sharing this informative article 🙂
Elizabeth Hunt
Yes you are absolutely right carbs really impact blood sugars, recently I have made the switch to low carbs diet and my blood sugar is really under control and that's a huge plus point for me as I am diabetic. Also, my overall health has improved too. Thank you very much.
Priya Dogra
Low-carb diet suits most body types. Even if you are not doing Keto and just having a low carb diet to lose weight, you’ll get to see the results very soon. Low-carb and no-sugar diet is the key to losing weight very fast.
boy
Great website; helped me prepare a dish for my diabetic father, but i disagree with your hate towards Corn. Stop dissing Corn, For gods sake.
Libby www.ditchthecarbs.com
You may choose to spend your carbs where you wish, for most of us, corn is too high in carbs to even contemplate eating it. HFCS high-fructose corn syrup is another example of why we avoid corn. Hope that helps 🙂
Nehal Ahmad
Zero carb diets are good for over all health. This is my personal experience. I lost more weight within few days and also belly fat. Those who have more weight and belly fat must follow low carb diets. They will feel benefits within few days.
Brooklyn Johnson
I had no idea that low-carb diets increase satiety due to the balanced blood sugar levels they promote. I am trying to eat healthier to lose weight, and want to make sure I know exactly what I should and shouldn't be eating. After learning about all of the benefits of eating a low-carb diet, I will definitely consider it.
Bev
Due to some recent lifestyle changes and family situations, I was beginning to slip back into old ways of meal prep (can someone say, "Comfort Food"?), so needed to refresh my motivation by re-reading this article. Thank you, Libby! Here's my personal tip for keeping Keto meal prep really simple that works for me: I often do not have time or energy to devote to recipes for every meal, so I have BPC (Bullet-Proof Coffee, or Tea) for breakfast; then, for lunch, I'll use leftovers from the previous evening's dinner, utilizing all of the breakfast and lunch recipes in your 7-day plan for dinners instead, which triples my dinner options! 21 dinners! At times, there may be no leftovers for the next day's lunch, in which case, I will usually have salad ingredients prepped and include low-carb/healthy fat options like avocado, nuts, olives, cheese, egg, fish, or meat.
Waleed
Allow me to affirm the benefits of LCHF DIETS as described in the article, with some suggestion and additions to it. Fats do clog arteries by the means of increasing the blood plasma aggregability, in other words it doesn't increase the viscosity of blood but obstructs its rate of entrance within capillary vessels. But this is OK. not a problem, if it is continued for a reasonable period. However it is a big damaging clogging element, if the blood vessels are not giving sometime to heal. On the otherhand excessive carbs intake will finally be converted to visceral stored fat, and again this is absolutely OK, as long as this doesn't continue fo ever, brcause it will start clogging body organs, like the liver, the pancreas, and the heart. However, if at a certain juncture, excessive carbs intake is disrupted, and a person alternates between LCHF & LFHC diets, this should periodically takes full advantage of each diet, and still give ample time to heal from its disadvantages... think about that. Nature usually forced all living beings to alternate between different categories of food depending on each season. And as a matter of fact, this is what body builders do. It's called cyclic carbing....
Gary
I found this a fascinating read. As I have arthlersclorosis, info like this is very interesting indeed. I wonder if you would be kind enough to let me know where you came across these facts as I would like to know more.
Thank you!
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Jane Simmon
I feel tired most of the time, since doing no carbs. What foods are high fat that I should have? Thanks
Janet Powers
At 15-22 carbs per day it would seem my blood sugars would not be 200 in the morning gs or evenings. But alas it is. Any thoughts calories 900-1200
Libby www.ditchthecarbs.com
Blood sugars are often high in the morning (dawn phenomena). If you are only on 15-22 carbs per day I would check every label of everything you are eating to ensure carbs are not sneaking in somehow to still give you a reading of 200, or is your protein too high? Do you have insulin resistance? These are all factors which may be at play here. Healthy fats won't raise BS at all.
Rick Cook
I would check your glucose meter. Mine was reading high about 50 out of range.
Carol
When I had high morning blood glucose, it was rebound from a low at 2 am. Using a CGM, even on 3 day test, may reveal reason for high.
Chris
Janet, i had the same problem with AM BS. I did a 4 day fast then Keto eating. In 2 days my Fasting blood surgar was ranging from 85-100 & its staying normal. I was only taking Metformin
cardio
A lot of diets programs often restrict your food alternatives however carb cycling does recommend some of general healthy eating guides as good as low carbs intake. The carb cycling meal plans diet compels the body to metabolize fat and protein to produce a matter as known as a ketone. So, the body burning fat for energy will generate Ketones
Trina
I am hypoglycemic, can I do this low carb diet? I need to eat 2-3 hours to maintain my sugar. I've been to nutritionist, have a diet planned out with set carbs and protein. But I haven't lost anymore weight. This diet seems like a good one, I am afraid have a low sugar fit.
Jillian
Actually your blood sugar will probably be more stable.
Pigeon
Tribal you need to count calories too even low carbing if you eat too many calories you'll not lose weight as the body works on what energy goes in and gets burnt off
Google TDEE BMR then work out your macros
Say 30 grams carbs a day etc
Jenny
1/4 cup oats soaked overnight with 1/4 cup almond milk and 1/4 cup unsweetened yogurt is good, oats are easy to digest and soaking releases the phytates lowering the effect of the carbs. Add fresh strawberries, and a wee sprinkle of sugar-free sweetener if you need it, or a pinch of salt is nice too! 1/4 cup oats is not going to raise your blood sugar, but gives you the nutrients you need as a nursing Mum.
Other things that are fantastic for milk supply are fenugreek capsules (start with 3 caps three times a day for about a week, then reduce to one, three times a day as your supply kicks in). Brewers yeast or nutritional yeast are extra helpful, as is coconut oil! My little bub gained lots of weight and my milk suply was great after doing these things. (My previous two children I had a lot of trouble with supply). Small portions (again, about a 1/4 cup serving to limit carbs) of quinoa once a day are also helpful when breastfeeding.
Sarah
I'm interested in hearing your thoughts on LCHF while pregnant or breastfeeding? Unfortunately, I've found that sticking to LCHF tends to reduce my milk supply when nursing, especially since I can't eat/drink the foods that normally give it a boost like oatmeal or beer. Advice?
Libby www.ditchthecarbs.com
I can't give advice on this but I do know many pregnant women cruise through using LCHF, but with higher carb than they generally limited themselves to once breastfeeding. With anything, find out what works for you and go for it. I'm hoping some ladies here may be able to leave their experience with pregnancy/breastfeeding tips and LCHF.