Low Carb Diet Maker

Low Carb Diet Maker

14-day low-carb diet meal plan

1. Get ready
2. Week 1
3. Week 2
4. Variety
5. Q&A

Not sure what to eat on a low-carb diet? We have two simple ways for you to get started.

1. You can sign up for the free two-week low-carb challenge. There you will find a complete guide, including daily menus, easy shopping lists, daily emails to keep you on track, and more. Or…
2. Just read on for some simple tips as well as a sample 14-day menu plan.

Helpful tips for cooking and meal preparation

Eating low-carb, high-fat includes getting back to wholesome, real, minimally food. Some have even called it vintage eating. If you like to cook, you'll find delicious meals below to make for breakfast, lunch and dinner.

Not so sure about doing a lot of cooking? Here are some helpful tips to make it easier:

1. Take a break from breakfast: If you're not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it).¹ Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast.² Skipping a meal is cheap, fast, and might increase the diet's effectiveness for weight loss and diabetes.³ See intermittent fasting
2. Make bigger lots: cook two servings and save the second for lunch the next day. Now you only need to cook once per day!
3. Freeze leftovers: Most of the recipes freeze well, too, so you can make up a casserole, divide it into smaller serving sizes and then freeze some to warm up later for a meal. Perhaps you don't even have to cook every day?
4. Repeat favorites: Crazy about scrambled eggs? Love steak? You can eat 'em everyday.⁴ We have more than 1000 low-carb recipes with a huge variety of ingredients and flavours so you never will get bored. If, however, you find a couple of meals that you love and you find easy, feel free to eat them as often as you like. You will get the same results.⁵
5. Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch.⁶ Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch.⁷ Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.

If you are looking for more detailed nutritional information, you can explore our evidence-based guides on eggs, red meat, and saturated fat to get started.

Who should NOT do a low-carb diet?

A low-carb diet is safe for almost everyone.⁸ Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:

• Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
• Taking blood pressure medication? Learn more
• Breastfeeding? If you are nursing a baby, learn more

Disclaimer: While a low-carb diet has many proven benefits, it's still controversial. Most importantly, you may need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

This diet plan is for adults with health issues, including obesity, that could benefit from a low-carb diet.

Remember: water and salt

When eating a strict low-carb diet, make sure you drink enough fluids – water and/or sparkling water are the best choices. Make sure you are getting enough salt, too. When you're starting out, drink one to two cups of bouillon each day or add more salt to your food; doing so can minimize the initial "low-carb flu". ⁹

Meal plan

Here's the two-week low-carb meal plan. A specific meal not to your liking? Make any changes you want by selecting from our 1,000+ low-carb recipes (including vegetarian and dairy-free options).

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Note

As mentioned above, feel free to adjust this diet plan to your liking, using any of our 1,000+ low-carb recipes.

Variety – hundreds of low-carb recipes

Don't like something specific in the 14-day plan above? Feel free to switch any meal to other low-carb meals. We have hundreds of low-carb recipes to choose from, here are some of the possibilities.

Low-carb breakfasts

Low-carb breakfasts

No egg keto breakfasts

Low-carb meals

Low-carb recipes

Quick keto meals in 20 minutes or less

More

A low-carb diet for beginners

Low-carb foods

More low-carb recipes

Q&A

Here are a few common questions about this low-carb diet plan. For more things that you may be wondering about, see our full low-carb FAQ.

These recipes provide too much food for me. Do I have to eat all of it?

No. Our servings are in general designed to provide enough food for most people. If you feel satisfied and not hungry before finishing, it's a great idea to stop. Especially if you want to lose weight, try to only eat when you're hungry.¹⁰

Any leftovers can be shared with others or saved for later. If you regularly find our servings too large (perhaps if you're a fairly small person), feel free to reduce the amounts in the recipes!

As long as you follow the meal plan and only eat when you are hungry, your chances of losing excess weight should be good.¹¹ You probably don't need to count calories on this diet.¹² Reduced appetite is a common experience and you may even burn around 300 more calories per day.¹³

I'm still hungry after eating some meals. What should I do?

Feel free to add more of any low-carb, high-fat food. The easiest way is to just add more protein or fat to your meal, like a double portion of steak, an extra hard-boiled egg, or a little extra butter, olive oil or mayonnaise.¹⁴ Top 10 ways to eat more fat

What if I'm hungry between meals? Can I snack?

Many people stay satisfied on a low-carb, high-fat diet, vastly decreasing the need for snacking.¹⁵ If you're regularly hungry and need to snack, you may first want to make sure you're reducing carbohydrates adequately. If so, you should probably eat more at the meals, more fat and enough protein.

However, if you really feel the need to snack occasionally, here's our low-carb snacks guide

I don't eat meat/dairy/[insert excluded food]. Can I still eat low carb?

Yes. Just eat other low-carb foods. You can even eat a vegetarian low-carb diet, or a dairy-free low-carb diet, or an egg-free low-carb diet.

For more, have a look at our low-carb foods guidelines

Can I drink alcohol on a low-carb diet?

Yes. But make sure to choose low-carb drinks, like dry wine or whiskey. Full low-carb alcohol guide

Full low-carb diet FAQ

Low Carb Diet Maker

Source: https://www.dietdoctor.com/low-carb/diet-meal-plan