7-Day Low-Carb Diet Meal Plan and Menu

Posted on 26 February 2018 at 09:40

Summer is coming! Right now, it is a perfect moment to go on a diet. If you want to lose weight, it is totally possible. What it takes is to have the right mindset and be able to do what it takes to achieve your objective.

In my last article, I have shared with you the 6 Weight Loss Friendly and Healthy Low-Carb Meals. A low-carb diet also called a high-fat diet (LCHF) or a keto diet, is a diet that restricts carbohydrates, such as those found in sugary foods, pasta, and bread. It is high in protein, fat and healthy vegetables. Here, in this article, I will talk more about the Low-Carb diets - What to eat, what to avoid and a sample 7-Day low-carb diet menu. This is a detailed meal plan for a low-carb diet, I hope this can help you to stick to your weight loss plan and achieve your goal!

diet 7-Day Low Carb Meal Plan. Image credit: lowcarbdieting.org

The Basics of a Low-Carb diet

If you choose a Low-Carb diet for your weight loss, you should be careful choosing what to eat and what to avoid. The basic rule of Low-Carb diets is to eat foods with low carbohydrates and eat protein, natural fats, and vegetables.

Foods to Eat - Low Carb Food List

You should base your diet on these real foods, they are unprocessed and they are low in carbohydrates.

● 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, Kale, Brussels Sprouts, Cabbage, Swiss Chard, Lettuce, Cucumber, Celery and many others. Click here to see the full list.

● 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.

weight_loss Keto Food list. Image credit: Tasteaholics.com

Foods to Avoid

You are what you eat. If you want to lose weight using this diet, you must know what foods you should avoid. When you are shopping for your diet meals, you MUST read ingredients in the food you are going to buy, even on food labeled as "health foods."

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 Acesulfame Potassium. 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.

7-Day Low-Carb Diet Plan and Menu

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. If you are healthy and active you can go beyond that.

The oil used in these meals, you may choose Olive oil, Coconut oil, Avocado oil, and Butter.

Monday

● Breakfast: Omelet with various vegetables, fried in butter.
● Lunch: Full-fat yogurt with blueberries and some almonds.
● Dinner: Cheeseburger without a bun, serve with vegetables. You can also season it with your favorite sauce.

fitness Cheeseburgers Without a Bun. Image credit: Livestrong

Tuesday

● Breakfast: Bacon and eggs.
● Lunch: Cheddar baked broccoli. A piece of fruit (Apples, oranges, pears)
● Dinner: Lamb with vegetables.

lose_weight Cheddar roasted broccoli. Image credit: inspiredtaste.net

body_fat Bacon, and Eggs. Image credit: Chino Valley Ranchers

Wednesday

● Breakfast: Veggie Scrambled Eggs with Cheddar.
● Lunch: Shrimp with salad. You can season it with olive oil or your favorite dressing sauce. A piece of fruit (Apples, oranges, pears)
● Dinner: Pork chops with vegetables.

health_and_fitness Veggie Scrambled Eggs with Cheddar. Image credit: getinspiredeveryday.com

Thursday

● Breakfast: One or two Hard-Boiled Eggs, and salad.
● Lunch: Smoothie with coconut milk, strawberries, almonds and protein powder.
● Dinner: Grilled chicken with salad.

low_carb_diet
Grilled Chicken With salad. Image credit: hispanickitchen.com

Friday

● Breakfast: Bacon and Eggs.
● Lunch: Chicken salad. You can season it with olive oil or your favorite dressing sauce. A piece of fruit (Apples, oranges, pears).
● Dinner: Grilled Steak and vegetables.

high_fat_diet BBQ Steak and salad. Image credit: simplewellnessfood.com.au

Saturday

● Breakfast: Omelet with various vegetables, fried in butter.
● Lunch: Full-fat yogurt with blueberries, coconut flakes, and some walnuts.
● Dinner: Salmon cooked with olive oil, serve with vegetables.

keto_diet Salmon and vegetables. Image credit: momtastic.com

Sunday

● Breakfast: Bacon and Eggs.
● Lunch: Smoothie with coconut milk, strawberries, a bit of heavy cream, chocolate-flavoured protein powder.
● Dinner: Fried chicken nuggets, serve with vegetables.

healthy_low_carb_meal Fried Chicken Nuggets. Image credit: Pinterest

Dine Out

By the way, if you feel like to dine out with friends or family in the weekend, you can still stick to your diet. Eating at restaurants while dieting is not impossible. At most restaurants, it is fairly easy to make your meals low-carb-friendly.

For the main dish, you can order a meat or fish based dish. Ask them to fry your food in butter. For the side dish, you can get some vegetables instead of bread, potatoes or rice.

Low-Carb Snacks

What to do if you get hungry between meals? Here are some healthy and low-carb snacks that can fill you up:

● A Piece of Fruit (Apples, oranges, pears, blueberries, strawberries).
● One Full-fat Yogurt
● One or two Hard-Boiled Eggs
● Some Baby Carrots
● A Handful of Nuts
● Some Cheese

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Also, don’t eat more than one piece of fruit per day.

Querlo chat: Have you ever tried to go on a diet?

Weight loss is not impossible, all you have to do is to have the right mindset, do what it takes and be persistent. Remember, no matter which kind of diet you are on, including regular exercise to your weight loss plan is always good for your body. That's all. I hope you find this article useful for your diet! Please leave your comment.

Thank you for reading.

Written for Bitlanders

by Allison Kirby