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7 day low carb diet plan

This is a meal plan for the low carb, real food based diet (LCRF). Here’s you’ll find what you should eat, what you can’t eat, and an one week example menu.

What to eat

Meat and fish: Beef, lamb, pork, chicken, salmon, trout, haddock, and everything in between.

Fruits and vegetables.


Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.

High fat dairy: Cheese, butter, heavy cream, yoghurt.

Fats and oils: Coconut oil, butter, lard, olive oil, and cod fish liver oil.

What not to eat

Sugar: Soft drinks, fruit juices, agave, candy, ice cream etc.
RELATED POST: How to spot sugar in food ingredient lists.

Gluten grains: Wheat, spelt, barley and rye. This includes bread and pasta.

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!

Sample 7 day menu


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.


Breakfast: Bacon and eggs.

Lunch: Leftover burgers and veggies from the night before.

Dinner: Salmon with butter and vegetables.


Breakfast: Eggs and vegetables, fried in butter or coconut oil.

Lunch: Shrimp salad with some olive oil.

Dinner: Grilled chicken with vegetables.


Breakfast: Omelette with various vegetables, 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 vegetables.


Breakfast: Omelette with various veggies.

Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

Dinner: Meatballs with vegetables.


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.

Healthy low carb snacks

Most people don’t need to eat more than three meals per day. However, if you do feel hungry between meals, here are some healthy, easy to prepare low carb snacks that can help fill you up:

  • A piece of fruit
  • Full-fat yoghurt
  • A hard boiled egg or two
  • Baby carrots
  • A handful of nuts
  • Some cheese and cold meat

More recipe inspiration

Thinking about a low carb diet? Or already on one and looking for some inspiration? Check these recipes out:

Cauliflower rice for low carb diets.

Low carb zucchini fries.

Beef stew.

Creamy chicken korma.

Cheese and mushroom pizza omelette.


All information credited to: authoritynutrition.com.

Categorised in: ,
18 Jun
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