Below you’ll find answers to many of our common questions. If you don’t find what you’re looking for, you can get in touch at our support page.
Following the Livin’ Low Carb Meal Plan
- What is a low carb diet?
- What is the Livin’ Low Carb Meal Plan, and what are the calorie/carb/protein/fat/fiber amounts on it?
- How many people is the plan designed for?
- What are the serving sizes?
- Will I lose weight on the Livin’ Low Carb Meal Plan?
- Is the Livin’ Low Carb Meal Plan safe for diabetics?
- Can I cancel at any time? How do I cancel?
- When will I receive my first meal plan and grocery list?
- Can I change the weekly meal plan to fit my needs?
- What do the week numbers mean? I just started. Shouldn’t it be week #1?
- What are the numbers on the grocery list for?
- What is the Flex grocery list for?
- It says “graze fridge for leftovers in the first meal plan. How am I supposed to graze the fridge for leftovers if I’ve just begun the plan?
- Can I access meal plans and grocery lists from previous weeks?
- I really don’t like “Food X” and that’s on the menu this week, can I change it?
- All you’re doing is listing recipes and a shopping list. Can’t I just do that?
- OK, that sounds reasonable. But can I just share this with my friends so we don’t all have to pay?
- Who creates the meal plans every week? Is it Jimmy?
A: Carbohydrates are mostly found in a typical diet in grains, sugar, and beans. That means there are a lot of carbs in breads, cakes, cookies, crackers, tortillas, chips, and anything made out of wheat flour and white flour, plus rice, corn, spelt, oats, barley and others. Sugars such as table sugar, refined honey, high fructose corn syrup, dextrose, and many others are also very high in carbohydrates. Beans like pinto beans, black beans, lentils and others are also high in carbs, even though they’re less refined carbs, so they’re not included in the diet.
If you eat too many carbs, they get stored in your body as fat, and the excess of sugar in your bloodstream can cause diabetes. Carbohydrates are also found in in smaller amounts in fruits, vegetables, nuts, seeds, and dairy. The carbs in these foods are accompanied by fiber, and often protein and fat so they don’t affect your blood sugar, mood, weight, and diabetes like the more refined carbs in a standard Western diet do.
Millions of people around the world have had success on low carb diets. Let’s see how you do.
Q: What is the Livin’ Low Carb Meal Plan, and what are the calorie/carb/protein/fat/fiber amounts on it?
A: The Livin’ Low Carb Meal Plan is a service dedicated to providing the most useful resources and information for people following a low carb diet. We create one meal plan for all our members every week (the same meal plan for everyone), which consists of explicit daily meal plans, delicious recipes, and weekly shopping lists so everything you need will be ready and in your kitchen when you need it. It plans for you to use leftovers every day so you’re not constantly tied to the kitchen. You also receive preparation tips every week: we’ll tell you when you should make things like extra hard boiled eggs or chicken so you’ll have it on hand when you need a quick meal later.
The low carbohydrate diet we’re providing you with in this meal plan is made up of meats, fish, seafood, eggs, fresh vegetables and fruits, some dairy, nuts, and seeds. The foods on this meal plan are full of vitamins and minerals, antioxidants, fiber, beneficial fatty acids, and low-glycemic carbohydrates that promote good health and. The meal plan does not include refined sugars, artificial sweeteners, grains, beans, trans fats, high-glycemic carbohydrates, and processed foods that often cause weight gain, cardiovascular disease, diabetes, and many other health problems.
The meal plan will keep you at or below 75 grams of carbohydrates per day. Most of the time it will be fewer, especially if you’re counting net carbs. We provide you with an average of about 1,650 calories per day, with a daily average of 14% carbs, 58% fat, 28% protein, and 15 grams of fiber.
A: The Livin’ Low Carb Meal Plan is designed for two people following the plan together. The shopping list and the recipes themselves provide guidance for what two average people eat. You may want to adjust the quantities for your specific needs.
A: In general, each meal is focused around 4-8 ounces of meat, fish, or seafood per serving. This depends slightly on the meal’s other ingredients. In some cases, there aren’t specific portion sizes (for instance, a breakfast may just advise to add ham, but not give a portion amount). In those instances, you should assume 4-6oz is average, and add up or down based on preference. We’ve tried to make that simple for you to adjust by listing the number of servings you’ll be having in the shopping list so you can purchase accordingly.
A: Yes, probably. Everyone is different, but most people lose weight when they start eating a lower carbohydrate diet. If you’re an average sized woman or man following this meal plan, you will likely lose weight. If you’re smaller and not active, then you may need to cut down a little bit on the serving sizes. Follow your hunger cues or use an online dieting service like www.myfitnesspal.com to figure out how much you should be eating.
Often what happens is people lose a lot of weight, much of it water weight, in the first couple weeks and then they start to taper down to about 1-2 pounds lost per week. That’s totally normal and healthy. If you’re losing less, or not losing any at all, then look at the following: are you eating too much food? Are you sleeping enough? Overly stressed out? Eating high carb foods on the side too often? Exercising enough or too much? All of these things play very much into weight loss. You may also have some more complicated health issues going on with your hormonal balance, thyroid, adrenals, etc. A holistic medical doctor, a naturopathic doctor, or a nutritionist with training in low carb diets will be able to help you with that.
Absolutely! Diabetes is the decreased ability of your body to use glucose, especially in the form of simple, refined sugars. So since this meal plan eliminates refined sugars and grains (the foods that most adversely affect blood sugar), it’s actually very effective for diabetics.
Eating a diet rich in good fats and proteins–like those we include in the Livin’ Low Carb Meal Plan recipes–is one of the best things you can do for your blood sugar control! If you are diabetic and you do decide to make this change in your diet, you’ll want to make sure you watch your blood glucose levels very closely, especially if you take insulin or medications for it, and consult with your doctor if necessary. A lot of people are surprised by how immediately their blood glucose levels decrease after removing the excess carbs.
A: Yes, you can cancel your membership at any time by logging into the site, clicking on “User Dashboard” at the top of the screen, and then going to “My account” on the right hand side of the page.
A: After you sign up, you can access My Dashboard with your username and password. Within the dashboard are the meal plans and grocery lists for the most current 2 weeks. Every Tuesday we’ll send you a newsletter email that includes the latest meal plans and grocery lists.
Sorry, but no. We create one meal plan every week by hand, and it gets sent out to all of our members. We provide you with nutrition information for every recipe so that you can change things up as you need to (add more fat, take out some carbs, etc.). We created a very informative page about how to change the meal plan to fit your personal needs here. Having a simple meal plan that you can add to or take foods out of helps us keep our prices very affordable.
A: Every week throughout the year is numbered, starting with the first week in January. We use this method versus the dates because it’s easier to sort and manage the content internally. It’s also a universal system: http://en.wikipedia.org/wiki/ISO_week_date. So, week #1 is the first week of January and week #52 is the last week of December.
You’ll find numbers next to each of the items on the shopping lists. Those numbers correspond to the meal numbers on the meal plan; each meal of the week has a number. We include the numbers of the meals on the shopping list so that if there’s a particular meal you don’t like, or if you know you won’t be making that recipe for some other reason, you can avoid buying the items for that recipe.
The Flex Day is a day that is optional for you to follow the Livin’ Low Carb Meal Plan. Be it a busy schedule, lunch meetings, or even a holiday with special meals planned, not everyone can follow every single meal every day. So, each week we’ll highlight a flex day in the meal plan and offer two shopping lists. The “Full” shopping list will include every item for the whole week, and the “Flex” list will leave out the items for the meals in the flex day. Choose which you want to follow, and take that list to the grocery store.
Q: It says “graze fridge for leftovers” in the first meal plan. How am I supposed to graze the fridge for leftovers if I’ve just begun the plan?
This is an opportunity for you to eat up the last of your non-low carb foods so you don’t waste food. If you’re determined to start eating low carb right NOW, though, you can just pick a couple recipes from our recipes page and grab the ingredients for those at the store. Or just throw together any combination of meat, eggs, veggies, nuts, seeds, dairy, or fruit that you love.
A: We only keep two weeks’ worth of downloads on the dashboard at one time. However, each week we send out links to that week’s downloads, and those links inside the emails will continue to work for months to come So, if you keep your emails from us each week, you can always go back and re-download documents. You can also request specific weeks from us by contacting us directly at http://livinlowcarbmealplan.
A: Sure. We know that not everyone will like every recipe on the meal plan. In those cases, we try to make it as easy as possible to swap that recipe with a different one by numbering every meal in both the Meal Plan and the Shopping Lists. It’s very easy to simply cross off the numbered items from the meal you won’t be cooking, and stick with the rest of the plan. Then you can either substitute your own items or double down on others.
A: Absolutely. And we encourage you to do so. However, there are many people who *plan* on doing this, and *intend* to do this, but business and life get in the way. So, the Livin’ Low Carb Meal Plan is here to save time and make following the Low Carb Diet easier. We think that has value, and that it’s acceptable to give that to paying members.
Q: OK, that sounds reasonable. But can I just share this with my friends so we don’t all have to pay?
A: There is no way we can prevent you from doing that, and we have no intention of trying. However, we do feel that we’re offering a great resource, which saves everyone from 2-7 hours a month. We think our current prices are more than fair and encourage all households to have their own membership. With that said, we have no problem with households sharing amongst themselves. That just makes sense.
This meal plan service is brought to you by Jimmy Moore and the people at www.paleoplan.com. The expert Paleo nutritionists and dietitians at paleoplan.com help to guide people on their lower-than-normal-carb Paleo journeys. Paleo Plan and Jimmy together created the guidelines for the Livin’ Low Carb Meal Plan and oversee its creation every week.