How to create your perfect low-carb meal plan

Are you looking to shed some pounds or simply adopt a healthier lifestyle? One option to achieve your goals is to try a low-carb diet. Here, we dive into the world of low-carb meal plans, including what they are, the best foods to eat, and how to create your own. So, grab a snack (preferably low-carb, of course) and let's get started!

What is a low-carb diet?

A low-carb diet is a way of eating that focuses on minimizing your intake of carbohydrates, primarily found in foods like bread, pasta, rice, and sugary treats. By reducing your carb consumption, your body is forced to use stored fat for energy, leading to weight loss. But it's not just about weight loss; a low-carb diet has been linked to improved blood sugar control, increased energy levels, and even a reduced risk of certain diseases.

While a low-carb diet can be difficult to maintain there are weight loss meal delivery services (like ours!) which offer the added benefits of convenience and variety, ensuring that individuals can adhere to their dietary goals while enjoying a range of delicious, carb-controlled meals.

Great foods to eat on a low-carb diet:

When it comes to low-carb eating, there are plenty of delicious options to choose from. Here are some fantastic foods that can be included in your low-carb meal plan:

• Lean Proteins: Chicken, turkey, beef, fish, eggs, and tofu are excellent sources of protein to create a high protein recipe that can keep you feeling satisfied.
• Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and asparagus are low in carbs and packed with essential nutrients.
• Healthy Fats: Avocados, olive oil, coconut oil, nuts, and seeds are rich in healthy fats that help fill you up and add flavour to your meals.
• Berries: Strawberries, blueberries, raspberries, and blackberries are lower in carbs compared to other fruits, making them a sweet treat for your taste buds.
• Dairy Products: Greek yogurt, cottage cheese, and hard cheeses are low in carbs and high in protein, making them great choices for a low-carb meal plan.

If you need something in between meals, you can also check out our list of low-carb snacks.

Foods to avoid on a low-carb diet:

While there are plenty of delicious foods to enjoy on a low-carb diet, there are also some foods you should limit or avoid. Here are a few items to watch out for:

• Sugary Foods: Candy, soda, cakes, cookies, and other sugary treats are packed with carbs and should be avoided or minimized.
• Grains and Starchy Foods: Bread, pasta, rice, potatoes, and cereals are also high in carbohydrates and can sabotage your low-carb efforts.
• Legumes: Beans, lentils, and chickpeas are nutritious but also contain a significant amount of carbs, so while they can be a part of a low-carb diet, you should be careful not to eat too many.
• High-Sugar Fruits: While fruits are generally healthy, some varieties like bananas, grapes, and pineapples are higher in sugar and carbs, so moderation is key. It’s also worth avoiding fruit juices and sticking to diet friendly drinks, as it’s always more satisfying to eat carbs than drink them.

How to create your low-carb meal plan:

Now that you have an idea of what foods to include and avoid, it's time to create your low-carb meal plan. Here's a simple step-by-step guide to get you started:

1. Calculate Your Energy Needs: First you’ll need to determine your daily calorie needs, as every person is different. You can use our handy diet survey to help you.
2. Calculate Your Macros: For a low-carb diet, less than 45% of your total calories should come from carbohydrates. For most people that means less than 25g of carbohydrate in every dish. Calculate your own limit based on your daily calorie goals.
3. Plan Your Meals: Build a meal plan for the week using the low-carb ingredients listed above. This should make it easy to keep your carbohydrates within the target range.
4. Adjust volumes to fit you: Once you’ve planned the meals you will be making you can check the calories from each of the ingredients and adjust the volumes to fit your targets.

A sample low-carb meal plan

To give you a head start on your low-carb meal planning, here's a sample 5 day meal plan:

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Remember, these are just sample meal plans, and individual calorie and carb needs vary. Adjust your portion sizes or swap out certain ingredients according to your preferences and dietary requirements.

Conclusion:

Congratulations, you're now equipped with the knowledge to create your own low-carb meal plan! Remember to focus on lean proteins, non-starchy vegetables, healthy fats, and low-sugar fruits. With a little planning and creativity, you can enjoy delicious meals while reaping the benefits of a low-carb lifestyle. We hope you enjoy your low-carb journey and embrace the delicious possibilities it brings!

Need more help with a low-carb diet?

Powermeals deliver healthy, ready to eat meals direct to your doors. Plus, we offer low-carb meal delivery with individual portions that have been cooked by chefs and designed by nutritionists to help you feel great. Check out the weekly menu.