This is a detailed meal plan for the low-carb, real-food based diet (LCRF). This includes what to eat, what not to eat and a sample low carb menu for one week.
There is a lot of scientific evidence that this type of diet is the best option for people who want to lose weight, optimize health and lower the risk of disease.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.
Low Carb Bagels Recipe
I love a freshly toasted bagel with cream cheese....but we all seem to need to lose a few pounds...what do you do?
Grain-Free Bagels (Dairy Free & Paleo)
Recipe type: Breakfast, Lunch, Snack Cuisine: Dairy Free, Grain Free, Paleo
Prep time: 10 mins Cook time: 25 mins Total time: 35 mins
2 cups blanched almond flour
2 Tbsp. coconut flour
⅓ cup apple cider vinegar
¼ cup raw honey
2 Tbsp. flax seed meal
1 Tbsp. arrowroot
1 tsp. baking soda
¼ tsp sea salt
Preheat oven to 350 degrees. Lightly grease a donut pan with butter or coconut oil.
Place almond flour, coconut flour, flax meal, arrowroot, baking soda and salt into a food processor. Process for 1 minute. Next add in the eggs, raw honey and apple cider vinegar. Process for 2 minutes until mixture is completely blended.
Using a ¼ cup measuring spoon, carefully place the batter into the donut slots. Bake for 25 minutes (check at 20 minutes if you live at a low elevation). Remove the bagels and let them cool for 20 minutes.
Enjoy fresh or toasted. Store in the refrigerator.
Makes 7-8 bagels.
Eat More of These:
Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
Eggs: Omega-3 enriched or pastured eggs are best.
Recipe of the Day: Sesame Chicken
Original recipe makes 8 servings
4 quarts water
1 (3 pound) whole chicken
2 3/4 inch piece fresh ginger, divided
1 green onion, white part only, crushed
2 fresh red chile peppers, seeded and thinly sliced into 1 1/2-inch slivers
6 dried red chile peppers (optional)
1 teaspoon red pepper flakes
1/2 cup lard
4 teaspoons Shaoxing cooking wine
1/4 cup rice vinegar
salt to taste
1 tablespoon cornstarch
1/4 cup cold water
5 green onions, green parts cut into even slivers
2 teaspoons sesame oil
Bring 4 quarts water to a boil in a large pot; add whole chicken to the boiling water. Crush half the ginger and add to the boiling water. Add crushed green onion white. Boil chicken until 3/4 cooked, about 10 minutes. Remove from pot and cool; reserve chicken broth.
Remove skin from cooled chicken and cut meat from the bones. Cut meat into bite-sized pieces and set aside. Discard skin and bones.
Peel the remaining half ginger piece and slice into 1 1/2-inch slivers. Combine ginger slivers, fresh red chile pepper slivers, dried red chile peppers, and red pepper flakes in a bowl.
Heat a wok or large skillet over high heat; add lard and swirl around until melted. Cook and stir ginger-chile pepper mixture in the hot lard, continuously moving wok, until fragrant, about 30 seconds. Add chicken meat; splash cooking wine around the edges of the chicken. Pour in vinegar and season with salt.
Pour about 1 cup (or more as needed) leftover chicken broth into the chicken mixture; bring to a boil. Reduce heat and simmer until chicken is no longer pink in the center and liquid is mostly evaporated, 5 to 10 minutes.
Whisk cornstarch and 1/4 cup cold water together in a small bowl. Stir cornstarch mixture into chicken mixture; stir to coat chicken. Add 5 green onions and stir to combine. Remove from heat and stir in sesame oil.
Mexican Slow Cooker Pork and Tomatillo Stew
Take a trip down Mexico way on your low-carb journey into delightful eating, with a pork and tomatillo stew, jicama salad, and Mexican-style zucchini. The slow cooker stew simmers all day and the whole meal comes together in just 30 minutes.
Low Carb Coconut Flour Donuts!
Low Carb Krispy Kreme Donuts (calculated using egg whites and applesauce)
Serving size: 4 glazed donuts
2 Tablespoons coconut flour (see this post for tips on working with coconut flour)
1/2 teaspoon baking powder
pinch cinnamon (more or less, depending on how much you like cinnamon)
2 egg whites (or 1 Tablespoon egg replacer with 4 Tablspoons of water, for a vegan option)
1/4 cup mashed banana, applesauce, or pumpkin (see note above)
sweetener to taste, optional (I used one packet of stevia)
Fire up your donut maker, or preheat your oven to 350F.
Mix all the ingredients together. Spoon into you greased donut maker or pan.
Low Carb Nacho Cheese Chips
You can make crisp chips out of almost kind of fairly hard cheese that has ability to melt. (Monterey Jack is not quite hard enough.) Check out how to make Oven-Baked Cheese Crisps.
Rustic Salads and Pizzas
Rustic Pizza Stuffed Mushrooms (Mushroom Crust)
Skip making your own crust and build your pizza on a ‘shroom instead! Portobello mushrooms make a hearty base for personal pies that can hold whatever you please.
Low Carb Pizza
Incredible Squash Pizza (Butternut Squash Crust)
Give grain-free pizza a tasty face-lift with this butternut squash-based crust. Though the sweet and creamy winter vegetable takes some time to roast, it’s low in fat and high in fiber. Top this pretty pie with a green sauce made from cashews and spinach for more antioxidants and a boost of magnesium.