This is a comprehensive meal prepare for the low-carb, real-food based diet plan (LCRF). What to consume, what not to consume and a sample low carbohydrate menu for one week.

The low carbohydrate, genuine food based diet plan includes consuming natural, unprocessed foods with a low carb material.

There is a great deal of clinical proof that this kind of diet plan is the very best alternative for individuals who wish to reduce weight, enhance health and lower the danger of illness.

Simple Meal Plan

Photo by AdamFields

A Low Carb Diet Meal Plan

What foods you ought to consume depends upon a couple of things, consisting of how healthy you are, just how much you work out and just how much weight you need to lose.

Consider all of this as a basic standard, not something composed in stone.


Eat: Meat, fish, eggs, veggies, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and perhaps even some bulbs and non-gluten grains.

Don’ t Eat: Sugar, HFCS, wheat, seed oils, trans fats, sweetening agents, “diet” and low-fat items and extremely processed foods.

Foods to Avoid

Overweight Man Eating Cake

You needs to prevent these 7 foods, in order of significance:.

  • Sugar: Soft beverages, fruit juices, agave, sweet, ice cream and numerous others.
  • GlutenGrains: Wheat, spelt, barley and rye. Includes breads and pastas.
  • TransFats: “Hydrogenated” or “partially hydrogenated” oils.
  • HighOmega -6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
  • ArtificialSweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and AcesulfamePotassium Use Stevia rather.
  • “Diet” and “Low-Fat” Products: Many dairy items, cereals, crackers, and so on
  • HighlyProcessed Foods: If it appears like it was made in a factory, do not consume it.
You MUST checked out active ingredients lists, even on foods identified as “health foods.”

LowCarb Food List– Foods to Eat

You needs to base your diet plan on these genuine, unprocessed, low-carb foods.

Woman Holding Salad

  • Meat: Beef, lamb, pork, chicken and others. Grass- fed is finest.
  • Fish: Salmon, trout, haddock and numerous others. Wild- captured fish is best.
  • Eggs: Omega -3 enriched or pastured eggs are best.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and numerous others.
  • Fruits: Apples, oranges, pears, blueberries, strawberries.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, and so on
  • High-FatDairy: Cheese, butter, whipping cream, yogurt.
  • Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.


If you require to reduce weight, take care with the cheese and nuts since they’re simple to overindulge on. Don’ t consume more than one piece of fruit daily.


Sweet Potato

If you’re healthy, active and do not require to reduce weight then you can pay for to consume a bit more carbohydrates.

  • Tubers: Potatoes, sweet potatoes and some others.
  • Non- gluten grains: Rice, oats, quinoa and numerous others.
  • Legumes: Lentils, black beans, pinto beans, and so on (If you can endure them).

You can have these in small amounts if you desire:.

  • DarkChocolate: Choose natural brand names with 70% cocoa or greater.
  • Wine: Choose dry red wines without any extra sugar or carbohydrates.

Dark chocolate is high in anti-oxidants and might offer health advantages if you consume it in small amounts. However, understand that both dark chocolate and alcohol will prevent your development if you eat/drink excessive.

Glass of water


  • Coffee
  • Tea
  • Water
  • Carbonated soda without sweetening agents.

WatchThis Video

If a photo deserves a thousands words, a video deserves a million.

This brief video describes whatever you will ever require to understand about“real food.”

A Sample Low-CarbMenu For One Week

This is a sample menu for one week on a low carbohydrate diet strategy.

It offers less than 50 grams of overall carbohydrates daily, however as I pointed out above if you are healthy and active you can surpass that.

Mother And Daughter Cooking


  • Breakfast: Omelet with different veggies, fried in butter or coconut oil.
  • Lunch: Grass- fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with veggies and salsa sauce.


  • Breakfast: Bacon and eggs.
  • Lunch: Leftover hamburgers and veggies from the night prior to.
  • Dinner: Salmon with butter and veggies.


  • Breakfast: Eggs and veggies, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with veggies.


  • Breakfast: Omelet with different veggies, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.


  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with veggies.


  • Breakfast: Omelet with different veggies.
  • Lunch: Grass- fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with veggies.


  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a little whipping cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.


Include a range of veggies in your diet plan. If your objective is to stay under 50 grams of carbohydrates daily, then there is space for a lot of veggies and one fruit daily.

Again, if you’re healthy, lean and active, you can include some bulbs like potatoes and sweet potatoes, in addition to some much healthier grains like rice and oats.

Mother And Daughter Eating

SomeHealthy, Low-CarbSnacks

There is no health factor to consume more than 3 meals daily, however if you get starving in between meals then here are some healthy, simple to prepare low-carb treats that can fill you up:.

  • A Piece of Fruit
  • Full- fat Yogurt
  • A Hard-BoiledEgg or Two
  • BabyCarrots
  • LeftoversFrom The Night Before
  • A Handful of Nuts
  • SomeCheese and Meat

Eating at Restaurants

Female Waitress

At most dining establishments, it is relatively simple to make your meals LCRF-friendly.

  1. Order a meat- or fish-based main course.
  2. Ask them to fry your food in genuine butter.
  3. Get additional veggies rather of bread, potatoes or rice.

A Simple Low-CarbShopping List

A great guideline is to patronize the border of the shop, where the entire foods are likelier to be discovered.

Organic and grass-fed foods are best, however just if you can quickly manage them. Even if you do not purchase natural, your diet plan will still be a thousand times much better than the basic western diet plan.

Try to pick the least processed alternative that still suits your cost variety.

Mother And Daughter Buying Groceries

  • Meat(Beef, lamb, pork, chicken, bacon)
  • Fish(Fatty fish like salmon is finest)
  • Eggs(ChooseOmega -3 enriched or pastured eggs if you can)
  • Butter
  • CoconutOil (ChooseExtra Virgin)
  • Lard
  • OliveOil
  • Cheese
  • HeavyCream
  • SourCream
  • Yogurt(full-fat, unsweetened)
  • Blueberries(can be purchased frozen)
  • Nuts
  • Olives
  • Fresh veggies: greens, peppers, onions, and so on
  • Frozen veggies: broccoli, carrots, different blends.
  • SalsaSauce
  • Condiments: sea salt, pepper, garlic, mustard, and so on

I advise clearing your kitchen of all unhealthy temptations if you can: chips, sweet, ice cream, sodas, juices, breads, cereals and baking active ingredients like wheat flour and sugar.