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30 Day Low Carb Meal Plan

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30-Day Low-Carb Meal Plan | Prep School | EatingWell


Homemade Kale Chips For Snacks

Kale chips are an easy to make, homemade snack. Over the weekend I made Homemade Kale Chips, you won’t miss Potato Chips. RECIPE >

Since I started, post, pre and heading to full menopause, I have gained 22 pounds. Some people that I know have gained 50 to 70 pounds and still keep going up in weight. My main concern is the back pain, heart disease which means drop dead from a heart attack or type 2 diabetes which happened to members of my family as they got older.

The frustration that so many women feel during this time is really obvious to me now on how difficult weight loss is during this time. I had to try these different diets to see what worked for me and with a little help from Dr Becky it all seem to work. Stay tune!

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NUTRITIONAL DISCLAIMER: I am not a certified nutritionist or dietician. I am just sharing my own food journey and experiences on this blog. This site is for entertainment purposes only.

Week 1 Of The Keto Diet Meal Plan

Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on a low carb diet. You dont want it to be a difficult transition because it will be hard just to get rid of your cravings in the beginning. You dont want to spend too much time cooking and slaving away to make meals.

Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I dont have to worry about it in the morning, and I certainly dont have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesnt get much easier than that, does it?


For breakfast, you want to do something thats pretty quick and tasty, and of course gives you some leftovers. I suggest starting day one on the weekend. This way, you can make something that will last you for the entire week . The first week is all about simplicity with flavor. Nobody wants to be making breakfast before work, and were not going to be doing that either! Well focus on making flavorful breakfasts that you can either make in a pinch or have leftovers for the week.



Sides and snacks.

As a general rule of thumb, its best to keep snacking to a minimum in order to keep insulin spikes to a minimum.

Recommended Reading: 1000 Calorie Meal Plan Low Carb

What You Can Expect From This Challenge:

  • Gain energy & reduce sugar and carb cravings
  • Lose weight and/or kick start stalled weight loss
  • Eat nutrient-dense foods
  • Get back to healthy habits
  • Enjoy delicious meals & learn new recipes
  • Feel supported and a part of a lively community

Grab your spot and set yourself up for success with a PDF guidebook, printable worksheets, meal planners, weekly meal ideas and check-in emails.

What Is Keto And How Does It Work

30 Day Low

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. Its referred to by many different names ketogenic diet, low carb diet, low carb high fat , and so on. Though some of these other names have different nutritional standards, well stick with the rules of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat youre eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis >

Recommended Reading: Carbs In Half An Avocado

Rule #: Pair Your Carbs With Fat Protein And Fiber

What you eat with your carbs matters. If you try to keep them in check by having nothing but a glass of juice for breakfast or a mini soda for a snack, the sugars in that drink will be absorbed quickly without any fat, protein, or fiber to slow them down. Even something healthy like a small piece of fruit might spike blood glucose if you dont add a handful of nuts or a slice of cheese.

What Foods To Eat On Keto

Being on a diet isnt the easiest thing in the world, especially when you dont know what you should eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldnt eat, check out our ketogenic diet food list >

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Dont eat any refined carbohydrates such as wheat , starch or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

Do Not Eat

  • Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats coconut oil, olive oil, MCT oil, high-fat salad dressing, saturated fats, etc.

Heres a quick video that goes over the full 14-day keto meal plan and what you can expect. The video is condensed into just a few minutes, so keep in mind all of these keto meals are 2 weeks worth. Scroll down to learn more about it and download it to try out yourself!

You May Like: Low Carb Foods High In Fiber

Rule #: Don’t Eat Your Carbs All At Once

Distribute your carb intake across your day. If you just save up all of your delicious carbs and eat them in one big meal, it probably wont serve you well. Most people find they overeat that way, maybe because they are making decisions about dinner when their body is frantically messaging that its in need of carbs right now. Skipping meals or eating wildly different amounts of carbs at different times of day means your body is always playing catch-up with your blood glucose, and the result is that your levels will be more variable, with some spikes and drops, instead of the gentler up and down flow that were aiming for.

Can You Do Keto For Only 30 Days

Can I make the New Weight Watchers plan work low carb?

While it is best to make more permanent changes to your diet, there is nothing wrong with doing a ketogenic diet for a short while.

This can especially be beneficial for those with blood sugar control issues. Short-term keto can help them improve blood sugar control and they can either choose to stick with the diet or go back to a simple whole food diet.

Recommended Reading: Low Carb Tortillas Mama Lupe

Your 3 Day Keto Kickstart Meal Plan & Keto Faqs

Already in ketosis but not losing as quickly as youd like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our to get support, encouragement, and have your questions answered by seasoned egg fasters!

Week 1 Weekly Macro Averages


Cauliflower Pizza Casserole

Ketoproof Coffee

Its important to note that we do use meat and dairy in our recipes. The bulk of the meal plan is based on an average ketogenic diet that most people would follow. If you dont eat meat, you can still do keto but it will be a bit more challenging. You will rely on plant-based protein and added fats to get to your goal macros. You can see some examples of our vegetarian and vegan keto recipes at the end of this article!

Don’t Miss: High Protein Low Carb Low Fat Foods

How And Why Does Carb Cycling Work

Carb cycling works because cycling low carb and high carb days offers your body different benefits.

High carb days stimulate an insulin response that helps your muscles grow. High carb days also replenish your glycerin stores that fuel your muscles and make you feel energized!

Low carb days trick your body into burning fat for fuel , promoting fat loss. As you can see, the cycling increases your muscle and decreases your fat, making weight loss quick and sustainable.

How Can I Increase Or Decrease The Calorie Amounts In The Plan

Follow this low carb meal plan and eat delicious food while losing ...

If you find thats youre too hungry after eating the food, or not hungry enough, then you will likely need to adjust the plan to fit your body and activity level. Make sure to use our keto calculator to find your recommended set of macros.

Using those macros, you can adjust the plan as needed:

  • To increase fat: Add additional oil, cream, cheese, or cream cheese to your plan. You can add slightly more vegetables into the plan as well.
  • To increase protein: With any lean meat in the plan, adjust the amount used until your needed protein levels are reached. Try to only increase the use of lean meat as fattier meats will significantly increase the calories as well.
  • To decrease fat: Use less added oil, butter, cream, or cheese in a recipe until you get to your needed fat amount.
  • To decrease protein: Reduce the use of lean meat in the plan. As an example, if the recipe calls for 8 oz. of shrimp, use 6 oz. instead. Adjust as needed until you get to your protein requirements.

Also Check: How Many Calories Are In Advil

Why And How Low Carb Diets Work: A Guide To Low Carb Diets

If youre considering overhauling your current lifestyle and starting a healthy, low carb diet, its well worth learning about the science behind low carb diets. As youll soon discover why low carb diets are so effective and can help you achieve sustainable, long term weight loss. How do low carb diets work? When your body

How Many Carbs Should You Eat In A Day

As mentioned earlier, your body still needs carbohydrates to perform various functions. Therefore, you are not required to go on a very low-carb meal plan, especially without any medical supervision.

According to Medical News Today, roughly 45 to 65% of your daily calories ought to come from carbs. This percentage represents about 225 to 325 grams of carbs if your daily calorie limit is 2, 000 .

Also Check: Low Carb Dairy Free Ice Cream

How Does Carb Cycling Work

A carb cycling diet plan works by giving your body the fuel it needs to increase your metabolic capacity and work load via carbohydrates and optimize fat loss via a reduced carbohydrate diet.

It is seen as the best of both worlds.

There are a number of protocols that have been designed to manipulate the general set up of a carb cycling diet plan, but many will use all three types throughout the week. These are generally rotated daily, or cycled, but the most common set up is based on daily activity levels.

How To Lose 30 Pounds In 3 Months Diet Plan

Low Carb Diet FINAL RESULTS!! This is how much weight I lost doing this diet!

Losing 30 pounds in three months is a lofty goal, but its achievable if youve the motivation. A three-month deadline puts your loss rate at an average of about 2 1/2 pounds per week, just slightly above the ideal range of 1 to 2 pounds per week recommended by the Centers for Disease Control and Prevention.Weight loss happens when you reduce your calorie intake below what you burn. To lose 30 pounds in three months, youll have to create a deficit of 8,750 calories per week or about 1,250 calories per day.

For the average adult, who requires about 2,000 calories per day to maintain the current weight, a 1,250-calorie deficit is unhealthy and unsustainable because it would leave just 750 calories on which to live. Men need more calories daily than women, even when losing weight.

But if you have a significant amount of weight to lose, you burn more than the 2,000-calorie-per-day average. Consult with your physician or use an online basal metabolic calculator, which estimates your daily calorie maintenance needs, to ensure you burn at least 2,450 calories daily. This ensures you can safely trim the 1,250 calories daily to lose 30 pounds in three months.

Also Check: How Many Calories Does Lettuce Have

Prepare And Get Ready Ahead Of Time

You want to keep your cheats to none. Be prepared, make sure youre eating what you need in order to be satiated, and make sure youre satisfied with what youre eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so youre very welcome to change up what kind of foods you eat!

Set a start date. Be realistic with yourself and set a date you want to start. Make sure to get the shopping ready for when you start so that theres no missing ingredients or surprises. Commit yourself to follow the plan fully and stick to the start date you determine.

Re-organize your fridge and pantry. With temptation looming each time you open the cupboard, it can be difficult to stick to your newfound dietary choices. Ketosis is a process that happens in your body. You cant just have that one cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and burning fat again.

If possible, clear out any high-carb snacks and tempting items from your kitchen so that you can stay on track. There will likely be a few new keto ingredients youll need to purchase for the plan, so make sure you read ahead and stock up your fridge as needed.

What Comes Next After The First Month Of Ketogenic Eating

After youve followed this diet for 4 weeks, its time to plan out keto month 2. You can repeat some of the meals and snacks that became fast favorites, but also try new recipes and different ingredients. This will keep things interesting and provide a wide variety of nutrients.

Since planning your monthly meals is easier the second time around, you may have extra energy to focus on additional healthy habits, like exercising.

Read Also: How Do I Calculate Net Carbs

How To Start The 30

To make your 30 days on the diet easier, here are some tips you can use.

  • Consult your doctor for permission to start the diet
  • Work with a registered dietitian to plan your meals
  • Shop foods that support a ketogenic lifestyle
  • Use supplements if you need to. You can use supplements like protein powder, exogenous ketones, MCT oil, electrolytes, and vitamins.
  • When you experience any persistent side effects, consult your doctor immediately

Low Carb Meal Plan: Dinners


1. BBQ Chicken Spaghetti Squash from Peas and Crayons

You guys are totally going to hate me, but Ive been holding out on you. I have been sitting on a mini-arsenal of recipes for weeks.

Hello worst food blogger ever! I contemplated stashing them away for the cookbook Ive been dying to write, but I knew that if I didnt get some of these into your face fast enough, there would be cause for revolt.

2. Steak Rolls from from

Everyone loves a Philly cheesesteak. What we dont love is the soft pillows of bread that come with the tender steak and oozing cheese. Okay, maybe we do love the bread, but we promise you wont even miss the carbs in this recipe.

These steak rolls are filled with hearty veggies, like green beans, peppers, and onions.

3. Low-Carb Leftover Chicken Enchiladas from

In this Low-Carb Leftover Chicken Enchiladas recipe, I use sliced deli meat to roll up a savory cheesy chicken filling for a delicious low-carb take on enchiladas.

This recipe yields two casserole dishes so in the same amount of time it takes to whip up dinner for one night, youll have it ready for a second night as well!

4. Portobello Mushroom Cashew Cheese Burger from

This low-carb dinner burger reminds us a little of Shake Shacks decadent Portobello burger yet this one doesnt come with the high-calorie count. Meaty Portobello mushrooms are stuffed with cashew cheese that adds a layer of umami to the dish.

Read Also: Low Carb Dinner Ideas Easy

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