Low-carb diet plan for beginners

Written byListonic team

Updated on Nov 1, 2024

Beginning a low-carb nutrition plan can be intimidating, but this plan proves that it can be done with simple and flexible meal choices. It concentrates on high-protein and high-fat content foods by completely cutting off high-carb foods. Suitable for beginners hoping to adopt low-carb diets without too much effort.

Diet plan grocery list

Eggs

Chicken breast

Salmon

Avocado

Spinach

Kale

Broccoli

Cauliflower

Almonds

Walnuts

Coconut oil

Olive oil

Butter

Cream cheese

Greek yogurt

Cottage cheese

Beef

Pork loin

Turkey

Tuna

Shrimp

Asparagus

Zucchini

Bell peppers

Mushrooms

Cheddar cheese

Mozzarella cheese

Celery

Cucumber

Romaine lettuce

Brussel sprouts

Radishes

Blueberries

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Diet plan overview

This low-carb diet plan for beginners proposes very gentle introduction to healthy eating by limiting amount of carbohydrates and shifting the focus onto wholesome proteins and fats. This type of diet teaches the novices the fundamental concepts of how to restrain their carbohydrate intake and how it is possible to make some of the healthier choices available to them.

This plan also covers the ways to interpret nutrition labels and how to avoid hidden carbohydrates, which can be especially beneficial for people who are new to the low-carb culture. This further serves as a guide in making drastic changes in your way of eating without being discouraged.

Low-carb diet plan for beginners exemplary product

Foods to eat

Simple Proteins: These include eggs, beef, and chicken, which can be cooked easily and are common low-carbohydrate food options.
Easy-to-Prepare Vegetables: Pre-cut vegetables such as bell peppers, cucumbers, and celery are ideal and healthy snacks.
Healthy Fats: Pre-portioned packets of nuts, single servings of guacamole, and olive oil dressings help keep portion control in check.
Cheese and Yogurt: Cheese portions, cheese sticks, and plain Greek yogurt are filling and low in carbs.
Low-Carb Meal Supplements: Protein shakes and protein bars make convenient low-carb snacks.

✅ Tip

Start by substituting one high-carb meal a day with a lower-carb alternative, such as replacing rice with cauliflower rice, to ease into the diet transition smoothly.

Foods not to eat

Starchy Foods: Foods like potatoes, corn, or peas, which are high in carbohydrates, can hinder ketosis.
High-Carb Snacks: Pretzels, crackers, and popcorn are tasty but also high in carbohydrates.
Sugar-Loaded Desserts: Desserts like cookies, cakes, and pastries contain more calories than nutrition.
Alcoholic Beverages: Beer, sweetened wines, and most cocktails are high in sugars and can disrupt a low-carb diet.
Regular Soft Drinks: Sweetened sodas and other sugary drinks add empty calories and high sugar intake.

Main benefits

The low carb diet for beginners is made simple and allows you to cut down on carbs and increase protein and healthy fats as substitutes. This change helps one in losing weight gradually and prevents constant hunger which usually causes excessive eating. For the newbies, this diet is rather an easy way of eating which introduces healthy ways for life.

📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

People starting on low-carb diets should begin replacing the costly items with natural and whole food products, such as avocados and lean meat. It is much cheaper and healthier to learn how to make simple home-prepared low-carb foods, as opposed to buying ready made ones. Check weekly grocer flyers to get discounts, coupons, or promotions on low carb foods, such as seafood products or some dairy products.

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Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and cheddar cheese
Lunch:Grilled chicken breast with avocado and romaine lettuce salad
Dinner:Baked salmon with asparagus and a side of sautéed kale
Snack:Celery sticks with cream cheese

Day 2

Breakfast:Greek yogurt with blueberries and almonds
Lunch:Turkey breast slices wrapped in romaine lettuce with slices of cucumber and bell peppers
Dinner:Stir-fried shrimp with broccoli and bell peppers in coconut oil
Snack:A handful of walnuts

Day 3

Breakfast:Omelet with mushrooms, mozzarella cheese, and spinach
Lunch:Beef stir-fry with cauliflower rice
Dinner:Pork loin roasted with Brussel sprouts and a side of kale salad
Snack:Cottage cheese with sliced radishes

Day 4

Breakfast:Boiled eggs and sautéed spinach with olive oil
Lunch:Baked turkey with steamed broccoli and cauliflower
Dinner:Grilled tuna steak with avocado and romaine lettuce salad
Snack:Mozzarella cheese sticks

Day 5

Breakfast:Fried eggs in butter with sautéed mushrooms and spinach
Lunch:Grilled chicken salad with avocado, cucumber, and bell peppers
Dinner:Baked cod with a side of roasted asparagus and Brussel sprouts
Snack:Greek yogurt with a sprinkle of blueberries

Day 6

Breakfast:Cottage cheese with chopped celery and radishes
Lunch:Beef patties with sautéed zucchini and kale
Dinner:Grilled shrimp with a salad of romaine lettuce, avocado, and bell peppers
Snack:A handful of almonds

Day 7

Breakfast:Omelet with turkey, mozzarella, and spinach
Lunch:Pork loin chops with sautéed mushrooms and cucumber slices
Dinner:Salmon fillets grilled with a side of steamed broccoli and cauliflower
Snack:Walnuts and slices of cheddar cheese

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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