14-day low-carb diet meal plan

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, unprocessed 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 700 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.

 

 
 

Who should NOT do a low-carb diet?

A low-carb diet is safe for almost everyone.

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 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”.

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 our 700+ low-carb recipes (including vegetarian and dairy-free options).

Week 1

Monday

Low-carb blueberry smoothie

(BreakFast)

 
 
This is the perfect on-the-go, easy-peasy, low-carb breakfast. Fresh, flavorful blueberries meet their match when combined with coconut milk, lemon juice and vanilla. Make a big batch for the whole family to enjoy! Divine!

Ingredients

  • 14 oz. canned, unsweetened coconut milk
  • 3 oz. frozen blueberries or fresh blueberries
  • 1 tbsp lemon juice
  • ½ tsp vanilla extract

Instructions

  1. Place all ingredients in a blender and mix until smooth.
  2. Taste, and add more lemon juice if desired.

Tip

For a more filling smoothie, add 1 tablespoon of coconut oil or any other healthful oil. You may also substitute the coconut milk for 1¼ cups Greek yogurt if you prefer a dairy-based smoothie. If so, add a little water for a more liquid consistency.

Low-carb zucchini and walnut salad

(Lunch)

Meet your new favorite low-carb meal! This salad is crunchy and nutty, and filled with the gorgeous flavor of sautéed zucchini. It’s perfect for a barbecue, or a Wednesday night!

Ingredients

Dressing
  • 2 tbsp olive oil
  • ¾ cup mayonnaise or vegan mayonnaise
  • 2 tsp lemon juice
  • 1 garlic clove, finely minced
  • ½ tsp salt
  • ¼ tsp chili powder
Salad
  • 1 head of Romaine lettuce
  • 4 oz. arugula lettuce
  • ¼ cup finely chopped fresh chives or scallions
  • 2 zucchini
  • 1 tbsp olive oil
  • salt and pepper
  • 3½ oz. chopped walnuts or pecans
  •  

Instructions

  1. In a small bowl, whisk together all ingredients for the dressing. Reserve the dressing to develop flavor while you make the salad.
  2. Trim and cut the salad. Place the Romaine, arugula and chives in a large bowl.
  3. Split the zucchini length-wise and scoop out the seeds. Cut the zucchini halves crosswise into half-inch pieces.
  4. Heat olive oil in a frying pan over medium heat, until it shimmers. Add zucchini to the pan, and season with salt and pepper. Sauté until lightly browned but still firm.
  5. Add the cooked zucchini to the salad, and mix together.
  6. Roast the nuts briefly in the same pan as the zucchini. Season with salt and pepper. Spoon nuts onto salad, and drizzle with salad dressing.

Tip!

Let your imagination soar! This dressing pairs beautifully with other salads – or even as a refreshingly cool sauce for meat or fish. Make up extra dressing to keep on hand.

The zucchini salad is super flexible too! Try it as the perfect base for hearty grilled beef, chicken or fish.

It stores well for at least 5 days in the refrigerator.

Low-carb moussaka

(Dinner)

Our low-carb version of this Greek classic is juicy, cheesy, packed with vegetables and way quicker and easier to prepare than the original. Even the Greek gods would lick their fingers after savoring this hearty meal.

Ingredients

  • 1 medium sized eggplant
  • 4 tbsp olive oil
  • 1 yellow onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp ground cinnamon
  • 1 tbsp paprika powder
  • 1 tbsp dried oregano
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 1¼ lbs ground chicken, or any other ground meat
  • ½ cup tomato sauce
Cheese sauce
  • 3 oz. cream cheese
  • ½ cup heavy whipping cream
  • 1 garlic clove, pressed
  • ¼ tsp salt
  • 7 oz. gouda cheese, shredded
  • ¼ tsp ground nutmeg (optional)
Serving
  • 3 oz. leafy greens (optional)

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Cut the eggplant into small dices, around half an inch (1×1 cm), no need to peel it. In a large frying pan, fry eggplant in olive oil on medium heat. Salt and pepper.
  3. Add onion, garlic and spices. Fry for a few minutes until the onion and eggplant start to soften and get some color.
  4. Add ground meat and fry until cooked through. Stir in tomato sauce and simmer for a few minutes.
  5. In a saucepan, mix the ingredients for the cheese sauce – save half of the cheese for the top! Let simmer for a few minutes until it thickens. Add ground nutmeg if you’re using any, and stir well.
  6. Transfer the meat into a large baking dish or several small ones. Pour the sauce on top and top with the remaining cheese.
  7. Place in the oven for about 20 minutes or until the cheese gets a nice golden color. Serve with leafy greens.

Tip!

Moussaka is the perfect dish to prepare when you’re expecting a crowd and it also works great for your lunchbox. It’s also one of those dishes that tastes even better the next day!

For the extra Greek touch, treat yourself to a nice salad to go with the moussaka – leafy greens with feta cheese, red onion and olives.

If you’re using a cast iron skillet (or any oven safe skillet) for frying the meat, you can easily pour the cheese sauce on top of the mince and build your lasagna in the skillet instead of having to use an extra baking dish. Saves time and cleaning up will be easier too!