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.
- 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…
- 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:
- 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
- Make bigger lots: cook two servings and save the second for lunch the next day. Now you only need to cook once per day!
- 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?
- 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
- 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.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
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
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
For everything you need to get started – meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week low-carb challenge.