The Livin’ Low Carb Meal Plan is a complete guide to eating low carb, providing you with recipes, shopping lists, and explicit meal plans along the way. The goal is to make eating low carb a seamless part of your life, and this meal plan will guide you step-by-step to doing that. It’ll also save you time and money by using leftovers almost every day, and using up all the food you buy every week. Before you get started, though, understanding a few things about the Livin’ Low Carb Meal Plan (LLCMP) will make it even easier.
What The Meal Plan Provides
Every week you’ll receive an email from us that will include PDF’s of: a week’s Menu (breakfast, lunch, snack, dinner every day), a Prep List, a Grocery Shopping List, and links from the Menu to each of the recipes on our website.
Sample Meals and Calories on The Plan
This meal plan is full of extremely health-promoting foods, including meats of all kinds, fish and seafood, dairy, vegetables, fruits, nuts, seeds, and healthy fats. There are no grains, no sugar, no beans, and no vegetable oils like corn oil or soy oil. The average calorie count per day per person is around 1,650. If you know you need more or less food than that, please see our “How to Modify the Meal Plan” page to learn how to adjust the meal plan to fit your needs. A sample breakfast would be our Ham and Swiss Omelet; a sample lunch would be leftover Cheesy Chicken with Broccoli; snack might be Berries & Yogurt; and dinner might be Flank Steak with Avocado Salsa.
Number of people
LLCMP is designed for two average-sized adults following the plan together. If you are a single person wanting to do the meal plan, you can easily adjust it by cutting the amounts on the grocery list and recipes in half. If you are a family of four, you can double everything on the grocery lists and recipes. You may also want to adjust the meal plan for your specific needs. For instance, if you’re very active you might want to add more of everything, including carbohydrates, to the meal plan. On the other hand, if you’re a very small person who is not active at all, you’ll probably want to eat less than what’s on the meal plan.
The meal plan is designed to contain no more than 75 grams of carbohydrates per day, and, in fact, there will almost always be fewer grams than that. There’s plenty of fiber in the meal plan, so the net carbs (carbs minus fiber) will be even lower. You’ll find all of that data in the Nutritional Information on each recipe.
In general, each meal is focused around 4-6 ounces of meat and 8 ounces of fish per serving. The amount of protein depends on the meal’s other ingredients. In some cases, there aren’t specific portion sizes stated (for instance, a breakfast may just advise to add ham, but not give a portion amount). In those cases, you should assume that 5oz is average, and add up or down based on preference. We’ve tried to make that easy for you to adjust by merely listing the number of servings (not ounces) you’ll be having in the shopping list so you can purchase accordingly.
Sometimes you’ll see “fruit” or “nuts” or similar in the meal plan. In these cases, we leave it to you to decide which kinds of fruit or nuts you prefer, and allow you to keep it interesting and seasonal based on your location. Again, the shopping list will merely say “Fruit: 4 servings.” This is to inform you that each adult will have 2 servings each of fruit, and you should purchase accordingly.
Number of Meals
LLCMP provides 3 meals and 1 snack a day, every day. Most of the meals are simple to cook and can be prepared quickly without sacrificing quality. The weekday meals are usually easier to prepare and will often consist of recurring recipes. This so that you can get used to making certain meals and not have to rely on a recipe every time you go into the kitchen. However, you’ll take advantage of weekends with more complex and interesting recipes. If your work week isn’t Monday through Friday, feel free to adjust the days as you need to; just be careful to notice next-day leftovers so you’re not unprepared for a day’s lunch.
A lot of your lunches are designed to be leftovers from dinner the previous night. You don’t need to double the dinner recipe in order to make enough for leftovers; your leftovers are built into the meal plans and the recipes that are used. The shopping list will always be appropriate for the amount of food necessary.
There are lots of items that you may not need to buy every week and that have a long shelf life (think frozen berries and eggs). In our shopping list there is a small area where you can fill in the amount of each ingredient you already have in your kitchen before you head to the store. This means if you already have 6 eggs from last week and you need 12 for the meal plan, you know you only need to buy a half-dozen and be good for the week.
You’ll also 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.
You will be provided a Prep List every week to help you know when to pre-cook and/or chop items that will be used throughout the week. For instance, if you’re making bacon and hard boiled eggs for breakfast on a Monday morning, we may suggest in the prep list that you hard boil 6 extra eggs for the next day’s lunch. This should help you save time and brain space.
The Flex Day is an optional day for you to follow the meal plan. You might have a busy schedule, a lunch meeting, or even a holiday with special meals planned on one of the days of the week, which makes following the meal plan on a particular day difficult. So each week’s plan will include a flex day, and you’ll be provided with two shopping lists. One shopping list will include every item for the whole week (“Full Shopping List”), and one list will leave out the items for the meals in the flex day (“Flex Shopping List”). Choose which you want to follow, and take that list to the grocery store.
Obviously, you can feel free to move that day around, or break it up across several days. Just be watching for how we use leftovers so you’re not suddenly unprepared for a lunch one day.
You’ll use weekend lunches and snacks as a chance to graze the fridge and pick out any meals you may have missed over the week. There may be a few pieces of fruit left, or even a salad from the week’s lunch. Take this opportunity to finish the week’s groceries so you’re not throwing anything away.