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 all the steps you need, including daily menus, easy shopping lists, daily emails to keep you on track, and much 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
Low-carb, high-fat (LCHF) eating is all about 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:
- Take a break from breakfast: Feel free to skip breakfast and just have coffee (with some milk if you want it). Most people find that within only a few days of eating lower-carb, higher-fat meals, cravings and hunger rapidly diminish and it’s easy to skip a meal, especially breakfast. Skipping a meal is cheap, fast, and, perhaps best of all increases the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
- Make bigger lots: double the serving size and then save what’s left for lunch the next day. Now you only need to cook once per day!
- Freeze left overs: 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. We have more than 600 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.
- 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. 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. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.
A low-carb diet is safe and effective for almost everyone. 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
Apart from those situations, there is only one remaining important tip:
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, put a few shakes of salt into a glass of water from time to time or drink one to two cups of bouillon each day; doing so will help avoid the “low-carb” flu.
Even more meals — and shopping lists!
Here’s how to make your low-carb journey truly simple and successful. Just enjoy our 90+ weekly low-carb meal plans. Plans you can tweak to exactly what you want, skipping or changing any meal, with detailed shopping lists that simply adapt. Get full access to our premium meal plan tool with a free trial membership
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.
More low-carb recipes
Here are a few common question 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 simply 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, don’t eat more than you need to feel good.
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 stick to the meal plan and only eat when you are hungry, your chances of losing excess weight are very good. You don’t need to count calories on this diet. Your appetite will be reduced and you may even burn around 300 more calories per day.
I’m still hungry after eating some meals. What should I do?
Feel free to add more of any truly low-carb, high-fat food. The easiest way is to just add more fat to your meal, like butter, olive oil or mayonnaise. Top 10 ways to eat more fat
What if I’m hungry between meals? Can I snack?
People usually stay satisfied on a low-carb, high-fat diet, vastly decreasing the need for snacking. If you’re regularly hungry and need to snack you should probably eat more at the meals, especially more fat!
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?
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 drink low-carb things, like wine or whiskey. Full low-carb alcohol guide
Do you have any questions about or comments on the low-carb diet plan? Let us know in the comments below.