Two Weeks of Meals

Source: The Diet Doctor Website Dr. Andreas Eenfeldt, MDDr. Andreas Eenfeldt, MDDr. Andreas Eenfeldt is a Swedish medical doctor specialized in family medicine. He is the founder and CEO of Diet Doctor, part of our fast-growing team of 17 co-workers. – Updated June 2018

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.

Take a break from breakfast: Feel free to move breakfast to later in the day and eat only two meals a few days a week. You can still have coffee or tea (with some full fat cream 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. You are “dining in” and it’s a sure sign of converting to a fat burner. We will talk about intermittent fasting next week.

Double Up: Double the serving size and then save what’s left for lunch the next day. The recipes have an easy adjustment tool up or down.

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.

Repeat favorites: Crazy about scrambled eggs? Love steak? You can them every day. There are more than 500 low-carb recipes with a huge variety of ingredients and flavors 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, going to be on the road all day? Sliced 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 vegetables, is a simple lunch. Pack your cooler and go. Click here for more ideas.

When to eat what: Eat the higher carb meal during the day and the lower carb selection later in the day. Choose your Carb goal.

Special considerations

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:

1. Taking medication for diabetes: If you take insulin or other diabetes medications, learn more

2. Taking blood pressure medication? Learn more 3. 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.

Meal plan

Here’s a two-week low carb meal plan. A specific meal not to your liking? Make any changes you want by selecting from 500+ low-carb recipes (including vegetarian and dairy-free options).

Low-carb zucchini and walnut salad 8 g

Low-carb moussaka 10 

Judy’s fabulous low-carb oatmeal 8 g

Keto Caprese omelet 4 g

Broccoli and cauliflower gratin with sausage 12 g

Keto frittata with fresh spinach 4 g

Low-carb rutabaga fritters with avocado 14 g

Zoodles with creamy salmon sauce 9 g

Low-carb coconut cream with berries 9 g

Salad in a jar 4 g

Creamy low-carb Tuscan shrimp 13 g

Mushroom omelet 4 g

Low-carb fried kale and broccoli salad13 g

Low-carb eggplant pizza 13 

Low-carb eggplant hash with eggs 11 g

Keto quesadillas 5 g

Creamy low-carb cauliflower mushroom risotto 16 g

Keto pancakes with berries and whipped cream 5 g

Jill's cheese crusted omelet 8 g

Easy protein noodle low-carb lasagna 7 g

Low-carb strawberry smoothie 10 g

Smoked ham stuffed zucchini boats 7 g

Hamburger patties with onions and Brussels sprouts 12 g

Low-carb cauliflower hash browns 5 g

Low-carb mushroom soup 11 g

Keto fried salmon with broccoli and cheese 6 g

Low-carb chia pudding 6 g

Feta cheese stuffed bell peppers 11 g

Low-carb curry chicken with cauliflower rice 21 g

Keto egg muffins 2 g

Low-carb Goulash soup 11 g

Zucchini fritters with beet salad 19 g

Boiled eggs with mayonnaise 1 g

Greek salad 15 g

Low-carb cauliflower pizza with green bell peppers and olives 16 g

Low-carb coconut pancakes 3 g

Keto salmon-filled avocados 6 g

Stuffed low-carb cabbage casserole 9 g

Low-carb huevos rancheros 16 g

Baked celery root with gorgonzola 13 g

Low-carb Indian butter chicken) 7 g

Note

Feel free to adjust this diet plan to your liking. There are more low-carb recipes in order for you to make a vegetarian or dairy-free version.

Even more meals — and shopping lists!

Here’s how to make your low-carb journey truly simple and successful. Just enjoy 70+ 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.

More low-carb meal plans like this, plus stricter keto plans, vegetarian and dairy-free plans.