Meal Plan Ideas for a Low Carb Diet

Diet and Nutrition
1

Right, so I’m doing a low carb diet with a carb up every 10 or so days, just to get rid of some unwanted body fat.

However, I’m stumped at what to have for my meals.

So far I’ve got this down:

Meal 1: 8oz meat, 1oz almonds, green veg

Meal 2: ??, 1oz cashew nuts, 1 tbsp peanut butter

Workout (pre: 1/2 scoop whey, during: 1/2 scoop whey, post: 2 scoops whey)

Meal 3: 8oz meat, 1oz macadamia nuts, green veg

meal 4: ??, 1 tbsp peanut butter, 1tbsp udo’s oil

Meal 5: 8oz Meat, green veg

Meal 6: ??, 1tbsp udo’s oil

I don’t know what the fuck to have for meals 2,4,6.

I could have a protein shake, but I am already having 3 scoops of it around my workout, so having more could be excessive.

usually i’d have protein shakes here, but i’m trying to be smart with my peri-workout nutrition.

2

Have protein. Chicken, Turkey, Fish, Beef or eggs. Also, having a protein shake here won’t hurt you either.

3

Meal 2: Eggs/pepperoni slices

Meal 4: Chicken w/ peanut+tabasco = yummy

Meal 6: Cottage Cheese

4

When on a low-carb diet it’s damn hard to get creative. Honestly, throughout the day just have different kinds of lean meats to keep it varied and un-boring as possible. In addition to the suggestions above me, you can have a protein shake every night (40g protein shake with grounded flax seed at night is what I do) to get that last meal out of the way.

Other protein sources: Pork, salmon, shrimp, lobster, wild game, tilapia, ham, roast beef. Also: low-fat, cottage cheese, low-carb yogurt (Fage brand) every once and awhile.

Try to eat green veggies every meal to fill you up (celery, broccoli, cucumbers, lettuce, asparagus, even cauliflower).

Fat sources: Other nut butters (almond or cashew), avocados, butter, olive oil, macadamia nut oil, coconut oil.

Good luck, I’m below 75g carbs a day and it’s tough, but that carb-ub day every Sunday is fucking glorious. :slight_smile:

5

While I’m not a low-carber, one of my favorite meals happens to be low carb:

get a few handfuls of chopped spinach or baby spinach cooking in some evoo.

add salt, pepper, red pepper, garlic powder or real garlic.

once they have all begun to wilt, crack open 3 eggs and however many more egg whites you want into the pan.

add a splash of tobasco or ketchup or both. also, a small handful of pine nuts can be added for a bit of crunch.

enjoy!

6

How low are you going? I’m on a low carb week and I only have 2 servings of nuts a day MAX. All of the trace carbs from protein, eggs, veggies, and mostly nuts can add up.

7

After experimenting a little and reading the accidental awesomeness thread, I settled on this.

3/4 Cup 2% cottage cheese
1 Scoop Metabolic Drive
1 tbsp Natty PB
1 Square 100% Ghirardelli Cocoa
Dash of 2% milk

Mix in blender or food processor, freeze. Tastes awesome and low carb. It is my new favorite last meal.

8

Chicken Breast + Spice Blends FTW.

Seriously, I see your a UK user, Asda do a Tikka spice blend that is lush. Schwarz do Fajita/BBQ/Chargrill Chicken, experiment with stuff like Smoked Paprika, Oregano, Basil etc etc. They are used in such small amounts they basically dont count (I believe Thibs or Shuggart says this in an article), but they can radically alter the flavour of a dish.

All the supermarkets do flavoured EVOO, same nutritional profile as normal EVOO, but they basically dump Chilli/Garlic/Basil in it for the flavour. Winner to dress salads with.

I made this dinner tonight, that is reasonable on the carb front, didnt add up macro’s, but just stayed sensible.

3 TBSP EVOO
2x chicken breast
2 cloves garlic
Half a red onion
3 TBSP Tikka blend or curry powder

Sauté chicken until cooked, add half a tin of chopped tomatoes (or a whole tin but double the rest, I did a whole tin of toms and it was a bit ‘wet’) and 2 tbsp natural greek yoghurt (4g carbs, 3g protein!) Let simmer. Then add 2 sprigs fresh basil roughly chopped and a big handful of fresh spinach, stir in and leave on heat until spinach and basil wilts.

Serve in a nice bowl.

Basically low carb, low fat curry.