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Low-carb meal plan

Your 7-day low-carb meal plan

Before starting any healthy eating programme, read how to choose your meal plan to make sure you follow the plan that's right for you.

This nutritionally balanced meal plan is suitable for those wishing to closely manage their carbohydrate intake. It's also calorie counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below. 

We've got more information on how to follow a low-carb diet safely.

The weekly overview

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Monday

Breakfast: Wholemeal toast with scrambled eggs

Lunch: Cauliflower and leek soup

Dinner: Lower-fat cauliflower and broccoli cheese with a medium grilled salmon fillet

Pudding: Greek yogurt with raspberries

Choose from snacks including fruit, nuts and rye crackers with avocado.

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Tuesday

Breakfast: Greek yogurt with raspberries and pumpkin seeds

Lunch: Chickpea and tuna salad and strawberries

Dinner: Beef goulash

Pudding: Rhubarb fool

Choose from snacks including granary bread with peanut butter, avocado, Greek yogurt, crudites and nuts.

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Wednesday

Breakfast: Porridge with almonds, blueberries and pumpkin seeds

Lunch: Mackerel salsa wrap

Dinner: Chicken casserole with broccoli

Pudding: Greek yogurt with strawberries and blueberries

Choose from snacks including nuts, wholemeal rice cakes with peanut butter and crudites with guacamole.

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Thursday

Breakfast: Mushroom omelette with mushrooms and grilled tomato

Lunch: Creamy chicken and mushroom soup and Greek yogurt with raspberries

Dinner: Beefburger with green salad

Pudding: Summer berry posset

Choose from snacks including oatcakes with light cream cheese, nuts and avocado.

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Friday

Breakfast: Scrambled egg on granary toast with mushrooms

Lunch: Beef and barley soup and Greek yogurt

Dinner: Italian-style braised lamb steaks with brown rice and broccoli

Pudding: Microwave mug: Chocolate, banana and almond cup with half-fat creme fraiche

Choose from snacks including nuts, cheese and guacamole with crudites.

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Saturday

Breakfast: Wholemeal toast with grilled bacon and mushrooms

Lunch: Bang bang chicken salad

Dinner: Coq au vinwith broccoli

Pudding: Hot chocolate

Choose from snacks including raspberry smoothie and nuts.

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Sunday

Breakfast: Scrambled egg with smoked salmon on granary toast

Lunch: Ham, leek and Parmesan frittata with avocado, celery, cucumber and lettuce

Dinner: Roast chicken, roast potatoes, green beans and gravy

Pudding: Greek yogurt with rapsberries

Choose from snacks including olives, nuts, dried fruit and oatcakes with light cream cheese.

About low-carb diets

A low-carb diet is generally defined as below 130g of carbohydrate a day.

This low-carb meal plan aims to help you maintain a healthy, balanced diet while reducing the amount of carbs you eat. Varying amounts of carbohydrate are shown each day to help you choose which works best for you. You might want to use it to lose weight, or maintain a healthy weight.

If you're overweight, finding a way to lose weight can help you reduce your risk of complications. There are different ways of doing this, and the low-carb diet is just one option. Other options include the Mediterranean diet.

And if you have Type 2 diabetes, we now know that aiming for 15kg weight loss (especially nearer to your diagnosis) can improve your chances of putting your Type 2 diabetes into remission.

If you have Type 1 diabetes, it's important to know that the best way to keep your blood sugar levels steady is to carb count rather than following a particular diet.

It's important to know that if you treat your diabetes with insulin or any other medication that puts you at risk of hypos (low blood sugar levels), following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos.

Whether you have Type 1 or Type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this. Research suggests that the best type of diet is one that you can maintain in the long term, so it's important to talk to your healthcare professional about what you think will work for you.

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