Low Carb Meal Plan

Tips For Success

  1. On this highly effective weight loss meal plan, eat no more than 20 total grams of carbohydrates per day. Best carbohydrate choices are vegetables. Stick to the basics: protein, vegetables, fat. After 14 days, assess whether you’d like to repeat the Meal Plan or move on to more liberalized menus which include more carbohydrates.
  2. Eat to satiation of foods without carbohydrate content listed in the Meal Plan, but do not overeat. All recipes in the plan are available with detailed nutritional information for purchase in Low Carb Menu Planner, available in the App Store.
  3. Cheese is limited to 4 oz maximum per day. Cheese should be full fat.
  4. Increase your intake of plain or sparkling water. Other acceptable beverages are coffee and tea without sugar or starch.
  5. Ideal sweetener choices are stevia, erythritol, and sucralose (Splenda). If you use packets, count 1 carb per packet. These are generally not included in the menus.
  6. Do not eat fruit, bread, grains, starchy veggies, nuts, yogurt, or milk when following this Meal Plan.
  7. Low carb food products like bars, sugar free candy, diet soda, and shakes are not on this Meal Plan.
  8. Avoid items like gum, cough syrups, cough drops, and herbal candies because these often contain sugar.
  9. Enjoy spices and herbs to taste, as long as ingredients do not contain sugar. Clear and apple cider (not balsamic) vinegar make great additions to salads. Mustard is allowed.
  10. Whenever possible, choose quality ingredients: organic produce, organic and grass fed animal foods like meat and dairy, bacon and sausage without added sugar or nitrates.

Day 1

Breakfast

2 eggs…1 tbsp heavy cream…butter…1 oz cheddar cheese…1 garlic clove, chopped…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Melt butter in a frying pan over medium heat. Add garlic to the pan, frying a few minutes. Pour eggs into pan and cook. Place cooked eggs onto a microwave-safe plate. Place cheese on eggs and heat in microwave a few seconds to melt cheese. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

2 hard-boiled eggs…1 cup mixed greens…mayo

 

Chop eggs and place in a bowl. Mix with mayo. Add greens. Top with white vinegar.

 

 Dinner

steak…butter…1 cup mixed greens…olive oil…1/2 cup cooked broccoli

 

Slice steak. Melt butter in a frying pan over medium heat. Add steak to the pan and cook to desired doneness. Place greens and cooked broccoli on a plate. Drizzle with oil and white vinegar. Add cooked steak to the plate.

 

Snacks

1 oz mozzarella cheese…1 tbsp heavy cream

 

Add heavy cream and cinnamon to coffee. Enjoy with cheese.

 

Day 2

Breakfast

2 eggs…1 tbsp heavy cream…butter…1 oz mozzarella…bacon…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Cook bacon as desired. Melt butter in a frying pan over medium heat. Pour eggs into pan and cook. Place cooked eggs onto a microwave safe plate. Place cheese on top of eggs and melt in microwave on high about 30 seconds, or until cheese melts. Place bacon on plate. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

ground beef burger patty…bacon…1 oz cheddar cheese…1 cup mixed greens…olive oil

 

Cook burger patty as desired. Cook bacon as desired. Place lettuce in a bowl and drizzle olive oil and white vinegar over it. Place cooked burger on a plate and top with cheese and bacon.

 

Dinner

salmon…1 cup mixed greens…olive oil…1/2 cup cooked broccoli

 

Preheat oven to 350F. Place fish in a baking dish. Bake at 350F for about 50 minutes or until internal temperature reaches 145F. When fish is cooked, plate alongside greens and broccoli. Drizzle with oil and white vinegar.

 

Snacks

1 hard-boiled egg…1 oz swiss cheese…broth without sugar or starch

 

Enjoy egg, cheese, and broth.

 

Day 3

Breakfast

smoked salmon…1 oz cream cheese…1 tbsp heavy cream

 

Enjoy salmon and cheese. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

cooked chicken breast, chopped…1 hard-boiled egg, chopped…1 oz feta cheese…1 cup mixed greens…1 garlic clove, chopped…olive oil

 

Place greens in a bowl. Add chicken, egg, and cheese. Drizzle with oil and white vinegar.

 

Dinner

ground beef…1 cup sliced mushrooms…1 clove garlic, chopped…olive oil…1 cup cooked cauliflower

 

Preheat a frying pan over medium heat. Add beef to the pan and cook until no longer pink. Add mushrooms and garlic to the pan, cooking until mushrooms are soft. Place cooked beef, garlic, and mushrooms onto a plate. Add cauliflower to the plate. Drizzle with oil and white vinegar.

 

Snacks

2 hard-boiled eggs

 

Day 4

Breakfast

2 eggs…1 tbsp heavy cream…butter…bacon…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Cook bacon as desired. Melt butter in a frying pan over medium heat. Pour eggs into pan and cook. Place cooked eggs and bacon onto a plate. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

1 cup any combo of chopped celery, radishes, cucumbers, and mushrooms…2 hard-boiled eggs…1 oz mozzarella

 

Place items in a to-go container. Keep cool.

 

Dinner

chicken…butter…1 cup mixed greens…olive oil…1/2 cup sauerkraut

 

Slice chicken. Melt butter in a frying pan over medium heat. Add chicken to the pan and cook to desired doneness. Place greens and sauerkraut on a plate. Drizzle with oil and white vinegar. Add cooked chicken to the plate.

 

Snacks

coconut oil…1 oz cream cheese

 

Combine coconut oil and cream cheese in a bowl. Add salt, cinnamon, cocoa, cardamom, and stevia to taste. Enjoy, freeze, or refrigerate.

 

Day 5

Breakfast

2 eggs…1 oz cream cheese…coconut oil…1 tbsp heavy cream…2 tbsp sour cream…sugarless sausage…1 tbsp heavy cream

 

Cook sausage as desired. Whisk eggs with cream cheese, salt, and 1 tbsp heavy cream. Break up most large chunks of the cream cheese. Melt coconut oil in a frying pan over medium heat. Pour batter into the pan and cook a few minutes until bottom is set. Flip and cook a few minutes on the other side. Place cooked pancake on a plate and top with sour cream and spices like cinnamon and cardamom. Enjoy with sausage. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

canned tuna…1 cup mixed greens…mayo

 

Mix tuna with mayo. Add greens. Top with white vinegar.

 

Dinner

salmon…1 cup mixed greens…olive oil…1/2 cup cooked cabbage

 

Preheat oven to 350F. Place fish in a baking dish. Bake at 350F for about 50 minutes or until internal temperature reaches 145F. When fish is cooked, plate alongside greens and cabbage. Drizzle with oil and white vinegar.

 

Snacks

1 hard-boiled egg…mayo

 

Combine.

 

Day 6

Breakfast

2 eggs…1 tbsp heavy cream…butter…1 oz gouda cheese…1 garlic clove, chopped…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Melt butter in a frying pan over medium heat. Add garlic to the pan, frying a few minutes. Pour eggs into pan and cook. Place cooked eggs onto a microwave-safe plate. Place cheese on eggs and heat in microwave a few seconds to melt cheese. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

smoked salmon…1 oz cream cheese…1 cup cucumber slices

 

Place salmon and vegetables on a plate. Enjoy with cheese.

 

Dinner

shrimp…1 cup spinach…1 clove garlic, chopped…olive oil…1 cup cooked cauliflower

 

Preheat a frying pan over medium heat. Add shrimp to the pan and cook. Add spinach and garlic to the pan, cooking until spinach is wilted. Place cooked shrimp, garlic, and spinach onto a plate. Add cauliflower to the plate. Drizzle with oil and white vinegar.

 

Snacks

1 hard-boiled egg…1 oz swiss cheese…broth without sugar or starch

 

Enjoy egg, cheese, and broth.

 

Day 7

Breakfast

2 eggs…1 tbsp heavy cream…butter…1 oz Swiss cheese…smoked salmon…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Melt butter in a frying pan over medium heat. Pour eggs into pan and cook. Place cooked eggs onto a microwave safe plate. Place cheese on top of eggs and melt in microwave on high about 30 seconds, or until cheese melts. Add salmon to the plate. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

cooked turkey breast, chopped…1 hard-boiled egg, chopped…1 oz blue cheese…1 cup mixed greens…1 garlic clove, chopped…olive oil

 

Place greens in a bowl. Add turkey, egg, and cheese. Drizzle with oil and white vinegar.

 

Dinner

shrimp, tail off & de-veined…butter…1 oz parmesan cheese…1 cup mixed greens…olive oil…1/2 cup cooked cabbage

 

Place greens and cabbage on a plate. Drizzle oil and white vinegar over vegetables. Melt butter in a frying pan over medium heat. Add shrimp to the pan and fry until done, careful not to overcook. Place buttery shrimp on plate with vegetables. Sprinkle cheese over shrimp while hot.

 

Snacks

smoked salmon

 

Day 8

Breakfast

1 serving LCMP recipe: Classic Bacon & Eggs…1 tbsp heavy cream

 

Enjoy Classic Bacon and Eggs. You can use more butter. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

1 serving LCMP Recipe: Lunch Salad

 

You can use more olive oil and add white vinegar.

 

Dinner

1 serving LCMP Recipe: Beef Stir Fry…1 cup mixed greens…olive oil

 

Enjoy Beef Stir Fry with a salad drizzled with olive oil and white vinegar.

 

Snacks

1 oz cheddar cheese

 

Day 9

Breakfast

1 serving LCMP Recipe: Rushed Morning

 

Lunch

1 serving LCMP Recipe: Egg Salad…1 cup mixed greens

 

Enjoy Egg Salad and greens. Drizzle white vinegar over salad.

 

Dinner

1 serving LCMP Recipe Chimichurri…steak…butter…1 cup mixed greens…1/2 cup cooked broccoli

 

Slice steak. Melt butter in a frying pan over medium heat. Add steak to the pan and cook to desired doneness. Place greens and cooked broccoli on a plate. Drizzle with Chimichurri and white vinegar. Add cooked steak to the plate.

 

Snacks

coconut oil…1 oz cream cheese

 

Combine coconut oil and cream cheese in a bowl. Add salt, cinnamon, cocoa, cardamom, and sweetener to taste. Enjoy, freeze, or refrigerate.

 

Day 10

Breakfast

1 serving LCMP Recipe: Cream Cheese Pancakes…sugarless sausage…2 tbsp sour cream…1 tbsp heavy cream

 

Enjoy Cream Cheese Pancakes and sugarless sausage. Top Cream Cheese Pancakes with sour cream and spices like cinnamon and ginger. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

1 serving LCMP Recipe: Egg Salad…1 cup mixed greens

 

Enjoy Egg Salad and greens. Drizzle white vinegar over salad.

 

Dinner

1 serving LCMP Recipe: Seafood Soup…1 cup mixed greens…olive oil…1 oz parmesan cheese

 

Make a salad with greens, oil, white vinegar, and cheese. Enjoy with soup.

 

Snacks

1 hard-boiled egg…LCMP Recipe: Mayonnaise

 

Combine.

 

Day 11

Breakfast

2 eggs…1 tbsp heavy cream…butter…1 oz Swiss cheese…1 garlic clove, chopped…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Melt butter in a frying pan over medium heat. Add garlic to the pan, frying a few minutes. Pour eggs into pan and cook. Place cooked eggs onto a microwave-safe plate. Place cheese on eggs and heat in microwave a few seconds to melt cheese. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

LCMP Recipe Ginny’s Dip…smoked salmon…1 cup any combination of cucumber slices, celery, radishes, mushrooms

 

Place salmon and vegetables on a plate. Enjoy with Ginny’s Dip.

 

 

Dinner

1 serving LCMP Recipe: Beef Stir Fry…1 cup mixed greens…olive oil

 

Enjoy Beef Stir Fry with a salad drizzled with olive oil and white vinegar.

 

Snacks

coconut oil…1 oz cream cheese

 

Combine coconut oil and cream cheese in a bowl. Add salt, cinnamon, cocoa, cardamom, and sweetener to taste. Enjoy, freeze, or refrigerate.

 

Day 12

Breakfast

1 serving LCMP Recipe: Sweet Eggs & Sausage…1 tbsp heavy cream

 

Enjoy Sweet Eggs & Sausage. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

1 serving LCMP Recipe: Lunch Salad

 

Can use more olive oil and add white vinegar.

 

Dinner

1 serving LCMP Recipe: Cheesy Ground Beef With Bacon…1 cup mixed greens…olive oil…1/2 cup cooked broccoli

 

Enjoy Cheesy Ground Beef With Bacon, broccoli, and a salad drizzled with oil and white vinegar.

 

Snacks

1 hard-boiled egg…1 oz monterey jack cheese…broth without sugar or starch

 

Enjoy egg, cheese, and broth.

 

Day 13

Breakfast

LCMP Recipe: Rushed Morning

 

Lunch

1 serving LCMP Recipe: Tuna Salad

 

Dinner

LCMP Recipe: Grilled Meats & Poultry…1 cup mixed greens…olive oil…1 cup cooked zucchini

 

Enjoy Grilled Meats & Poultry with zucchini and a salad drizzled with oil and white vinegar.

 

Snacks

Cooked bacon

 

Day 14

Breakfast

LCMP Recipe Turkey Breakfast Sausage…2 eggs…1 tbsp heavy cream…butter…1 tbsp heavy cream

 

Whisk eggs with 1 tbsp heavy cream. Melt butter in a frying pan. Pour eggs into pan and cook. Enjoy with Turkey Breakfast Sausage. Add 1 tbsp heavy cream and cinnamon to coffee.

 

Lunch

2 hard-boiled eggs…1 cup mixed greens…LCMP Recipe: Mayonnaise

 

Chop eggs and place in a bowl. Mix with Mayonnaise. Add greens. Top with white vinegar.

 

Dinner

salmon…1 cup mixed greens…olive oil…1 serving LCMP Recipe: Lemon Olive Asparagus

 

Preheat oven to 350F. Place fish in a baking dish. Bake at 350F for about 50 minutes or until internal temperature reaches 145F. When fish is cooked, plate alongside greens and Lemon Olive Asparagus. Drizzle with oil and white vinegar.

 

Snacks

1 oz gouda cheese

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