Kick Start Your Healthy Eating with this Simple Low-Carb Meal Plan!

Posted by Luisa de Luca on

The low carb, real food based diet consists of natural, unprocessed foods low in carbohydrates. This is a great diet for people who want to lose weight, optimize health, and lower their risk of disease, as studies have found.

What foods you should eat depends on a multitude of factors, including your health, how much you exercise, and your weight-loss goals. The following should only be taken as general advice and guidelines.

Do Eat
Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
Fish: Salmon, trout, haddock and others. Wild-caught is best.
Eggs: Omega-3 enriched or pastured are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and others.
Fruits: Apples, oranges, pears, blueberries, strawberries and others.
Nuts and Seeds: Almonds, walnuts, sunflower seeds and others.
High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Healthy Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

Maybe Eat
Tubers: Potatoes, sweet potatoes and some others.
Non-Gluten Grains: Rice, oats, quinoa and others.
Legumes: Lentils, black beans, pinto beans and others

Eat in Moderation
Dark Chocolate: Organic brands with 70% cocoa or higher are best.
Wine: Dry wines with no added sugar or carbs are best.

Don't Eat
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
Gluten Grains: Wheat, spelt barley and rye. This 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 Acesulfame Potassium. Use Stevia instead.
"Diet" and "Low-Fat" Products: Many dairy products, cereals, crackers, and etc.
Highly Processed Foods: Anything that looks like it was made in a factory.

Sample Healthy Meal Plan For One Week
This is a sample menu for one week on a low carb diet.

Monday
Breakfast: Spinach, Mushroom and Feta Crustless Quiche
Spinach

Instructions

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our shake recipes.

Lunch: California Grilled Chicken Avocado and Mango Salad

Mango-Salad

Instructions

Dinner: Broiled Fish with Summer Grape Tomato Sauce

Tomato-Sauce

Instructions

Tuesday

Breakfast: Cowboy Breakfast Skillet

Skillet

Instructions

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our recipes.

Lunch: Ginger, Citrus and Black Sesame Carrots with Edamame

Edamame

Instructions

Dinner: Tuna with Avocado Salsa

Avocado-Salsa

Instructions

Wednesday

Breakfast: Breakfast Casserole

Casserole

Instructions
Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our recipes.

Lunch: Kale Salad with Creamy Lemon Tahini Dressing

Creamy-Lemon

Instructions

Dinner: Paleo Chicken Tortilla Soup

Paleo-Chicken-Tortilla-Soup

Instructions

Thursday

Breakfast: Smoked Salmon Egg Stuffed Avocado

Smoked-Salmon-Egg-Stuffed-Avocado

Instructions

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our recipes.

Lunch: Raw Zucchini, Carrot and Cashew Salad Rolls

Raw-Zucchini-Carrot-and-Cashew-Salad-Rolls

Instructions
Dinner: Minestrone-Inspired Soup with Quick Chicken Stock

Chicken-Stock

Instructions

Friday

Breakfast: Avocado Deviled Eggs with Bacon

Deviled-Eggs

Instructions

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our recipes.
Lunch: Oven-Baked Mexican Quinoa Casserole

Mexican-Quinoa-Casserole

Instructions

Dinner: Roasted Salmon and Vegetables with Coconut Aminos

Coconut-Aminos

Instructions

Saturday

Breakfast: Skillet-Baked Eggs with Spinach, Yogurt and Chili

 

Yogurt-and-Chili

Instructions

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our recipes.

Lunch: Paleo Lettuce Wrap

Paleo-Lettuce-Wrap

Instructions

Dinner: Creamy Pumpkin Curry

Creamy-Pumpkin-Curry

Instruction

Sunday

Breakfast: Basic Chestnut Flour Crepes

Chestnut-Flour-Crepes

Instruction

Snack When Hungry: A scoop of your favorite 310 Shake flavor mixed with water or liquid of your choice (i.e. coconut water, coconut milk, almond milk), your favorite fruit(s) and/or vegetable(s), and ice. Or try one of our Shake recipes.

Lunch: Roasted Eggplant Salad with Smoked Almonds and Goat Cheese

Roasted-Eggplant

Instructions

Dinner: Simple Herb Crusted Salmon

Simple-Herb-Crusted-Salmon

Instructions

Sources

1 http://www.nejm.org/doi/full/10.1056/NEJMoa022637

2 http://archinte.jamanetwork.com/article.aspx?articleid=217514

3 http://annals.org/article.aspx?articleid=717451

4 http://www.nejm.org/doi/full/10.1056/NEJMoa0708681


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