A Low Carb Diet Meal Plan also Menu

A Simple Low-Carb food

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.

 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’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

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

Low Carb Food List – Foods to Eat

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

source: authoritynutrition.com