A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

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.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
If you want to see examples of some of my go-to meals, read this:
7 Healthy Low-Carb Meals in Under 10 Minutes.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:

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

Eating at Restaurants

At most restaurants, it is fairly easy to make your meals LCRF-friendly.

1. Order a meat- or fish-based main dish.
2. Ask them to fry your food in real butter.
3. Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.
Try to choose the least processed option that still fits into your price range.

• Meat (Beef, lamb, pork, chicken, bacon)
• Fish (Fatty fish like salmon is best)
• 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.

I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.