Low Carb Menu Plan

7 Day Weekly Low Carb Diet Menu You Can Print to Get Started

Getting those unwanted pounds off can do so much for your health and eventually even save your life.

Family dinners do not need to be heavy on the starches and sugar in order to be delicious and enjoyed by your entire family.

Planning ahead is one of the keys to lasting success with a low-carb lifestyle and diet. This low carb menu is meant to serve as a general guide to help in your planning process.

And yes, it does take planning each week but it’s worth the effort. And below is your low carb weekly menu with recipes and shopping list to make it so much easier!

Print your handy weekly food journal right here –> YOUR PRINTABLE FOOD JOURNAL

What Foods to Avoid:

Sugar/Sweets
White Flour, White bread, White rice, Plain Bagels, White Pasta
All Processed Foods
All Trans Fats – Hydrogenated or partially hydrogenated oils (think margarine)
Foods Labeled “Low Fat”
Dried and Canned Fruits

What to Eat

Meat – Choose meats carefully and read labels on packaged meats – how to buy chicken
Fish – Aim for only wild-caught fish if possible vs. farm-raised
Eggs – read more how to choose the best eggs
Fruits, Nuts and Seeds
Vegetables – fresh or frozen
Healthy Fats, Dairy and Oils – avocado, coconut oil, quality olive oil, butter, cheese

Give it a Try! Try one week with a low carb diet menu plan below and see how well you feel!

Starting a Low Carb Diet …

So you’ve decided to cut back on carbs to lose weight or for better health! Good for you!

We eat way too many carbs and then end up storing them as fat because we simply do not move as much as we should to burn them off. That’s why people that are very physically active can eat more carbs (calories) than those that are inactive.

Why lower your carb intake? Because most carbs are calorie-dense foods are very high in calories. Eating too
many calories causes us to gain weight. Many of the carbs that we have fallen in love with are basically empty unhealthy calories. Think french fries with processed cheese and bacon.

So if you want to lose weight and feel good, reducing carbs in the diet is the way to go. But keep in mind, carbohydrates play an important role in our diets as they provide energy to fuel your body.

Get rid of all processed carbs completely; white bread, cakes and cookies for example. Those are bad carbs and are not a part of a healthy diet. Not all cookies and cakes are bad, just learn to make healthy versions of your favorites at home.

Carbohydrates are essential nutrients that provide the energy the body needs to function properly. But consuming too many carbs, especially the wrong kind, can lead to obesity, Type II diabetes, and other potentially serious health problems.

To reduce those risks, low carb diets aim to reduce or eliminate the simple carbs that can put blood sugar on a rollercoaster and cause weight gain. Whether you’re starting a structured low carb plan like the Paleo or Atkins diet, or just working on reducing the carbs in your diet, cooking the low carb way can help.

LOW CARB RECIPES

Grilled Honey Lime Chicken

1 lb. boneless chicken breast, sliced into strips
Juice of 1 lime
2 tablespoons honey
2 tablespoons Dijon mustard
1/2 teaspoon chili powder
A pinch of salt

Make sure that all ingredients are at room temperature. This will allow the marinade to soak into the chicken meat.

In a bowl, combine the chicken, honey, mustard, lime juice and salt. Allow to marinade for about 20 minutes. For extra tender and juicy chicken, you can marinate the meat for up to 4 hours in the refrigerator.

Sprinkle chicken with a little chili powder before grilling. When ready to cook, preheat your grill so that gives off medium heat. Both stove top grills and outdoor grills works well. Grill chicken at about 3-4 minutes on each side, depending on the thickness of the chicken. Make sure to check the caramelization on both sides to not burn or overcook your chicken.

Roasted Cheesy Garlic Cauliflower

1/2 large head cauliflower, separated into florets
2 – 3 cloves garlic, peeled and finely minced
2 tablespoons extra virgin olive oil
1/2 cup Asiago cheese, grated
Salt and pepper, to taste

Preheat oven to 450˚

Spray glass baking dish (13″ x 9″) with non-stick cooking spray. Add cauliflower florets, olive oil and minced garlic to prepared dish. Toss to coat cauliflower with other ingredients. Season with salt and pepper, to taste.

Bake for 25 minutes at 450˚, stirring once. Top cauliflower with grated Asiago cheese and broil until golden brown (approximately 3 – 4 minutes).

Pan-Seared Tilapia with Shallots and Brown Butter Sauce

4 tilapia filets
1 oz. pecans, chopped and toasted
2 tablespoons extra virgin olive oil, divided
1 large shallot, tough outer skin removed and thinly sliced
½ cup dry white wine
2 tablespoons unsalted butter, cut into small pieces
¼ cup fresh squeezed lemon juice
Fresh lemon zest
salt and pepper, to taste

Directions:

To toast chopped pecans, add to dry skillet over medium-high heat. Stir continually until they darken in color. Remove from heat and allow to cool.

Add 1 tablespoon extra virgin olive oil and sliced shallot to skillet. Cook over medium-high heat until shallot softens and starts to brown, approximately 3 or 4 minutes. Remove from heat and combine with toasted pecans.

Add remaining tablespoon of extra virgin olive oil to skill and return to medium-high heat. Season tilapia filets liberally with salt and pepper and add to hot skillet. Cook tilapia 2 or 3 minutes until a brown crust starts to form. (Do not turn or reposition the filets before this occurs, or they will fall apart).

Once the edges start to turn brown, gently turn the filets over. Cook until second side looks like the first (another 2 or 3 minutes). Remove tilapia from pan and keep warm until ready to serve.

Return the pan to heat and deglaze bottom with ½ cup dry white wine. (Use metal spatula to scrape browned bits from bottom of pan). Add butter and fresh lemon juice to pan. Reduce heat to medium and continue cooking until the sauce turns brown.

To serve, place tilapia filets on plate, and spoon shallot/pecan mixture on top. Drizzle lemon butter sauce over plate and garnish with fresh lemon zest. Season with salt and pepper to taste.

Wilted Swiss Chard with Toasted Pecans

3 slices bacon, crumbled
1 tablespoon extra virgin olive oil
1 large shallot, tough outer skins removed, thinly sliced
1 bunch Swiss chard, washed, tough stems removed, cut into evenly sized
pieces
¼ cup water
Juice of ½ fresh lemon
2 tablespoons pecans, roughly chopped and toasted
Salt and freshly ground pepper, to taste

To toast chopped pecans, add to dry skillet over medium-low heat. Stir continually until lightly browned (approximately 2 – 3 minutes).

Place bacon between layers of paper towels and microwave until crispy.
(Cooking times will vary, cook for 2 minutes; check and adjust time according).

Add olive oil and shallots to large pan and cook over medium-high heat
until the shallots begin to brown, approximately 4-5 minutes. Add chard leaves,
water and lemon juice to pan. Stirring occasionally, cook until wilted, 2-3
minutes. Cover and cook until tender, 2 to 4 minutes more. Remove from the heat; add
bacon crumbles and pecans. Season with salt and pepper, to taste.

Chicken in Peanut Sauce

4 boneless, skinless chicken breast halves
1 chopped onion
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon black pepper
2 (14.5 oz.) cans diced tomatoes, drained and juice reserved
3 tablespoons creamy peanut butter
1/2 teaspoons dried cilantro

Directions:

Coat a large skillet with nonstick spray and add olive oil. Cook onions over medium heat until softened.

Season the chicken with 1/4 tsp. salt, paprika and black pepper. Add seasoned chicken
to the skilled and cook for about 5 minutes on each side or until browned.

In a food processor or blender, combine the reserved tomato juice, peanut
butter, cilantro, garlic, and remaining salt, blending until smooth. Pour mixture over chicken. Pour remaining diced tomatoes over chicken & peanut butter mixture. Bring to a boil over high heat. Reduce the heat to low, cover and simmer for 20 minutes.

Garlicy Green Beans

1 bag of frozen whole green beans
3 tablespoons butter
2-3 cloves garlic, finely chopped
salt & pepper
1/2 tablespoon grated Parmesan cheese

Cook green beans according to directions and drain well.Lightly salt and pepper beans. Melt butter over medium-low heat. Add garlic and cook 2 to 3 minutes, stirring frequently until garlic is tender. Pour garlic butter over cooked green beans; stir to coat. Sprinkle with cheese, stirring again.

Delicious Salmon with Mustard Coating

4-6 thick-cut salmon fillets, with skin
1/4 cup fresh parsley, finely chopped
1/4 cup Dijon mustard
1 tablespoon lemon juice
1 tablespoon olive oil
2 garlic cloves, minced

Directions: Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray. Place the salmon skin side down on a a baking sheet. Lightly salt and pepper the top. Mix together the remaining ingredients and spread on the top of the salmon. Bake 15-20 minutes.

Mashed Cali Potatoes

1/2 large head of Cauliflower
1 large Idaho potato, peeled and diced
1 tablespoon butter
1/4 cup milk
salt & pepper

Cook potatoes and cauliflower until tender. Drain and mash with butter, milk, salt and pepper.

Roasted Bone-In Pork Chops with Wine Sauce

When it comes to pork, most people think of white wine as a natural choice for pairing. Therefore, the red wine in this recipe lends a surprising twist to this otherwise classic recipe.

4 thick-cut, bone-in pork chops, 1 – 2” thick
1 tablespoon olive oil
Salt and pepper, to taste

Sauce:
1 tablespoon shallots, finely minced
½ cup good red wine
1 tablespoon Dijon mustard
3 tablespoons unsalted butter, cut into pieces
Salt and pepper, to taste

Directions: Preheat oven to 400˚

Rinse chops and pat dry. Before cooking, allow pork chops sit at room temperature for approximately 20 minutes. Heat olive oil in ovenproof skillet over high heat for approximately 5 or 6 minutes. Add pork chops to very hot pan and sear for at least 3 minutes before moving. (The goal is to create a crust to “lock in” the juices). Repeat on other side, plus along the edges for each chop. Season chops liberally on both sides with salt and pepper. Place skillet in pre-heated oven and roast for approximately 6 or 7 minutes or until the chops reach an internal temperature of 140˚ on an instant-read thermometer. Remove from oven and place pork chops on serving platter. Cover with aluminum foil and let rest for 5 – 10 minutes. Meanwhile, drain excess fat from the pan, but keep the juices and some of the fat. Add shallots to pan and sauté over medium-high heat until the become translucent and start to brown. Deglaze pan with ½ cup good red wine, using metal spatula to remove brown bits from the bottom of the pan. Continue cooking, stirring occasionally, until liquid is reduced by half. Remove from heat and add mustard and butter; stir until butter is melted and thoroughly incorporated into the sauce. Add salt and freshly cracked black pepper, to taste.

Asian-Inspired Garlic Broccoli

1 16-oz. bag of frozen broccoli florets
2 tablespoons water
2-3 cloves garlic, finely minced
3 tablespoons unsalted butter, divided and cut into small pieces
2 teaspoons sesame oil
1 ½ tablespoons soy sauce
1 teaspoon brown sugar, firmly packed
½ teaspoon crushed red pepper flakes

Add frozen broccoli florets, water, garlic and 2 tablespoons butter into a microwave-safe dish. Cover and cook according to package directions, stirring halfway through. Finish cooking, then stir to combine all ingredients.

In a small saucepan over medium-low heat, add sesame oil, 1 tablespoon butter, soy sauce, brown sugar and crushed red pepper flakes. Heat until butter melts and brown sugar dissolves completely. Toss cooked broccoli with sesame oil mixture and serve.

Rosemary Oven-Roasted Strip Steaks*

4 (8 oz.) strip steaks, 2” thick
3 tablespoons Worcestershire sauce
3 sprigs fresh rosemary, crushed to release oils
3 cloves garlic, peeled and roughly chopped
1 tablespoon extra virgin olive oil
4 tablespoons unsalted butter

Directions:

For marinade:
Place strip steaks in glass dish large enough for them to lay flat in a single layer). Poke holes in the meat on both sides with a fork.

Combine Worcestershire sauce, rosemary sprigs (tear apart and crush between your fingers), garlic and olive oil to a small bowl and combine thoroughly. Pour marinade over steaks, cover and marinade for up to four hours in the refrigerator.

To cook:
Preheat oven to 400˚

Bring steak out of the refrigerator 20 minutes prior to cooking so they can return to room temperature. Meanwhile, heat a large, heavy cast iron skillet over high heat for 5 or 6 minutes.

Add steaks to hot skillet and sear top, bottom and sides for approximately 2 minutes per side to “lock in” the juices. Remove from heat and top each steak with 1 tablespoon of butter. Put the skillet in the oven and roast for approximately 8 -12 minutes for medium.

To test for doneness, insert an instant read-thermometer into the center of the meat. It should register 120˚ for rare or 125˚ for medium-rare. Remove steaks from oven and place on serving platter.

Before serving, cover serving platter tightly with aluminum foil and allow to rest for 10 minutes.

Honey-Glazed Carrots

1 lb. bag carrots, peeled and cut into small pieces
2 tablespoons butter
2 tablespoons honey
1 tablespoon lemon juice
1/2 cup chopped Italian (flat-leaf) parsley

Steam carrots until tender, about 6 minutes. In a small pan, cook the butter, honey, parsley, and lemon juice together until thickened. Cook for 3-4 minutes, stirring often. Pour over steamed carrots. Salt and pepper to taste.

Pan-Seared Jumbo Shrimp with Garlic Lemon Butter

3 tablespoons unsalted butter, room temperature
2 cloves fresh garlic, finely minced
2 tablespoons fresh lemon juice
2 teaspoons dried ground oregano

3 tablespoons or less extra virgin olive oil
2 pounds fresh shrimp (21/25 ct), peeled and deveined
1/2 teaspoon white sugar
salt and pepper, to taste

Combine softened butter, garlic, lemon juice and ground oregano is bowl with a fork. Set aside.

Toss shrimp with sugar, salt and pepper in glass bowl.

Heat 1 tablespoon olive oil in a skillet over high heat. Add shrimp in a single layer and cook about 1 minute (until the color starts to change). Remove pan from heat and turn each shrimp and let stand (off heat, but in warm pan) until almost entirely opaque. Remove shrimp from pan and reserve.

Repeat with remaining shrimp and oil. Add all shrimp back to pan with butter mixture. Cover pan and let stand 1 – 2 minutes until shrimp is cooked through and butter mixture has melted.

Sautéed Spinach with Garlic and Lemon

2 tablespoons extra virgin olive oil
2 – 3 cloves garlic, peeled and finely minced
1 large bunch baby spinach, washed
Fresh lemon juice, to taste
Salt and pepper, to taste

Garnish:
Fresh lemon zest (optional)
Shaved Parmesan cheese (optional)

Add olive oil and minced garlic to large skillet. Turn heat to medium-high and cook garlic until it starts to brown. Remove garlic from pan and add spinach to the garlic-infused warm oil. Sauté over medium heat until wilted, approximately 2 minutes

To serve, transfer spinach to a plate and season with a squeeze of fresh lemon juice, salt and pepper. Garnish with lemon zest and/or shaved Parmesan, if desired.

Grocery Shopping List

Meat/Seafood

1 lb. boneless chicken breast
4 tilapia filets
4 boneless, skinless chicken breast halves
4-6 thick-cut salmon fillets, with skin
4 thick-cut, bone-in pork chops, 1 – 2” thick
4 (8 oz.) strip steaks, 2” thick
2 pounds fresh shrimp (21/25 ct), peeled and deveined
Bacon

Dairy Section

butter
Asiago cheese (1/2 cup grated)
shaved Parmesan cheese

Canned Goods

2 (14.5 oz.) cans diced tomatoes

Vegetables

3 medium yellow or white onions
2 garlic bulbs
1 head fresh cauliflower
1 bunch Swiss chard
1 lb. bag carrots
1 bunch asparagus
1 large bunch baby spinach
1 large Idaho potato
1 bag of frozen whole green beans
chopped Italian (flat-leaf) parsley

Fresh & Dried Herbs/Spices

rosemary
dried ground oregano
paprika
crushed red pepper flakes
dried cilantro
fresh parsley

Fruits

1 lime
3 lemons

Misc.

Olive Oil
dry white wine (1/2 cup)
pecans
Worcestershire sauce
Red Wine (1/2 cup)
Dry White Wine (1/2 cup)
Dijon mustard
honey
sugar
soy sauce
sesame oil

Understanding Portion Sizes

People often relate serving sizes to the amount of particular foods that are placed on their plates like at restaurants. Unfortunately, that’s not what portion sizes are. More often than not, portions that are served are not really the true serving size. That is the reason why some find it tough to control portion sizes.

Many people don’t often measure their foods even when at home. Usually, they guess what one serving of food item is. Due to this, some don’t understand the meaning of true portion size.

For you to know more about portion sizes, try to measure the serving size of your foods. In this way, you will not be able to control your calorie intake, but also you learn to watch portion sizes.

General Rule of Thumb When Placing Portions On Your Plate

There are various ways on how you can control portions. Some of these are the following:

The size of a baseball or a fist of a woman is equal to a serving of fruits and vegetables.
A rounded handful is about the same as a half cup of pasta or cooked rice.
The size of cards’ deck is approximately three ounces of meat, which is a common serving size.
The large egg’s size or golf ball is about one-fourth cup of nuts.
A computer mouse has the same size of a small potato.

Aside from those mentioned ways, measuring is still considered as the best way to make sure that you are eating the right portion size. Once you’ve measured your foods for the meantime, you can guarantee that you are getting the right serving size.
If you are not sure if you got the right size, try placing less on your plate. Then, if you are hungry, go for a 2nd half portion for you to be sure.

Smaller Amounts of Whole Grains in your Diet is Healthy!

Include More Whole Grains in Your Weekly Diet

Whole Grain Sources:

Whole wheat
Oatmeal
Plain Air Popped Popcorn
Brown rice
Whole-grain corn
Whole rye
Millet
Bulgur
Wild rice
Buckwheat
Whole-grain barley
Quinoa

There are also whole grains that you can add on your snacks or meals. These are:

Whole-grain cereals like toasted oat cereal
Whole-grain snack chip
Using whole-grain flour
Popcorn

Whole Grains on the Food Labels

If you are trying to look for foods that contain whole grains, choose foods that have the following:

Bulgur
Oatmeal
Brown rice
Whole rye
Whole oats
Wild rice
Whole wheat
Whole-grain corn

If you encounter some labels such as “multi-grain”, “bran”, “cracked wheat”, “seven-grain”, “100% wheat”, and soon, they don’t typically contain whole-grains.

You have to take note that color is the basis of whole grains. There are some breads that can be brown because of their ingredients or molasses. If you want to be sure, check the nutrition facts

Low Carb 7 Day Menu You Can Print