A Low-Carb Meal Plan and Menu to Improve Your Health

Eating at Restaurants

At most restaurants, it’s fairly easy to make your meals low-carb friendly.

  1. Order a meat- or fish-based main dish.
  2. Drink plain water instead of sugary soda or fruit juice.
  3. Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are more likely to be found.

Focusing on whole foods will make your diet a thousand times better than the standard Western diet.

Organic and grass-fed foods are also popular choices and often considered healthier, but they’re typically more expensive.

Try to choose the least processed option that still fits into your price range.

  • Meat (beef, lamb, pork, chicken, bacon)
  • Fish (fatty fish like salmon is best)
  • Eggs (choose omega-3 enriched or pastured eggs if you can)
  • Butter
  • Coconut oil
  • Lard
  • Olive oil
  • Cheese
  • Heavy cream
  • Sour cream
  • Yogurt (full-fat, unsweetened)
  • Blueberries (fresh or frozen)
  • Nuts
  • Olives
  • Fresh vegetables (greens, peppers, onions, etc.)
  • Frozen vegetables (broccoli, carrots, various mixes)
  • Condiments (sea salt, pepper, garlic, mustard, etc.)

Clear your pantry of all unhealthy temptations if you can, such as chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like refined flour and sugar.

The Bottom Line

Low-carb diets restrict carbs, such as those found in sugary and processed foods, pasta and bread. They’re high in protein, fat and healthy vegetables.

Studies show that they can cause weight loss and improve health.

The above meal plan gives you the basics of healthy, low-carb eating.

Of course, you can also browse the Internet for even more low carb or paleo recipes.