What is a low carb way of eating?

A diet low in carbohydrates can mean a LOT of different things. But generally, it means less than 150 grams of carbohydrates per day.

Starches are higher in carbohydrates in other foods. Starches include grains like bread, rice, pasta, and quinoa, but they also include starchy vegetables like beans, peas, corn, and potatoes.

Other foods also contain carbohydrates, including:
non-starchy vegetables,
fruit,
salad dressings,
sauces,
dessert,
and protein and fat sources like – dairy, nuts, avocado

What are the benefits of a low carb way of eating?

Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:
– reduce appetite (1) (helping weight loss be effortless!)
– aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets (2,3,4) – AND weight is typically lost around the abdomen, which is the most dangerous location of body fat
– lower blood sugar, blood pressure, and triglycerides, and raise HDL (the good kind) and improve the pattern of LDL (the bad kind) cholesterol (5,6)

In addition, many ladies find eating fewer carbs:
– Improves mental clarity
– Reduces inflammation,
– Decreases bloating, and
– And improves skin complexion

Please note! This specific meal plan’s calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.

Alright let’s get to the meal plan! Below is listed the grocery list, and the meal plan with pictures and recipes are listed after.

5-Day 1700 Calorie Meal Plan, Low Carb & High Protein

One 2% Plain Greek Yogurt With 1 Cup Frozen Berries

190 calories

Ingredients:

• 1 yogurt, plain, Greek, 2%, single-serving

• 1 cup raspberries, frozen, not sweetened

Directions:

1. Switch out for non-fat and/ or flavored yogurts (<15 gm sugar/ serving) if preferred

2. Use fresh instead of frozen berries or any other fruit (besides berries) if preferred

Turkey Roll-Ups Lunch

462 calories

Ingredients:

• 8 oz deli slices, turkey

• 4 oz cheese, sliced cheese, full fat/regular

• 4 cups snap peas

Directions:

1. If slicing cheese from a block of cheese, see what oz is total cheese block & divide evenly to get 2 oz. You can also just use 2 string cheeses

2. Wrap turkey around cheese if you like

3. If making multiple servings, recommend only make for 2-3 days ahead of time to preserve freshness

Pretzels and 1 Tbsp Peanut Butter

204 calories

Ingredients:

• 1 oz serving of pretzels, whole wheat, 110 calories per serving

• 1 Tbsp peanut butter

Directions:

1. Dip & enjoy!

2. Use a seed butter if you don’t eat nuts

3. Try choosing whole grain pretzels if your store carries them. When choosing an amount of pretzels – use a calorie equivalent, so whatever brand you choose, have a 110 calorie amount for this meal

Roasted Pepper & Zucchini with Chicken and Tzatziki

340 calories

Ingredients:

• 2 Tbsp Tzatziki sauce

• 1 zucchini, medium

• 1 bell pepper, red

• 5 oz chicken breast, boneless, skinless, raw

• Dash: basil, salt, oregano

Directions:

1. Preheat oven to 400 degrees

2. Chop zucchini, bell pepper, and chicken into small pieces

3. Line baking sheet with tin foil and spray with an oil spray

4. Bake for 25 minutes, mix around ingredients with a wooden spoon midway through

5. Make sure chicken gets to 165 degrees – use an instant read meat thermometer (see a good one on the Key Products page!)

6. Dip into tzatziki sauce!

Citations

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873405/
2. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1464-5491.2007.02290.x
3. https://www.nejm.org/doi/full/10.1056/NEJMoa022637
4. https://www.ncbi.nlm.nih.gov/pubmed/17684196
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595318/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/
7. https://onlinelibrary.wiley.com/doi/full/10.1111/aphw.12121
8. https://www.ncbi.nlm.nih.gov/pubmed/10028217

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