7-day Meal Plan For Low Carb Diet

• Meats: Beef, chicken, pork, lamb, and other unprocessed meats.
• Fish and Seafood: Salmon, trout, tuna, and others; preferably wild-caught.
• Eggs: Preferably omega-3 enriched or pastured.
• Vegetables: Spinach, broccoli, cauliflower, carrots, and many others.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
• High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
• Fats and Oils: Coconut oil, butter, lard, olive oil, and cod fish liver oil.

• Sugar: Soft drinks, fruit juices, agave, candy, ice cream, and many others.
• Grains: Wheat, spelt, rye, barley, rice.
• Trans Fats: Hydrogenated or partially hydrogenated oils.
• Diet and Low-Fat Products: Many dairy products, cereals, crackers, etc.
• Highly Processed Foods: If it contains weird ingredients, don't eat it.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, peas.
• Beans and Legumes: Lentils, black beans, chickpeas, etc.
• Artificial Sweeteners: Aspartame, Saccharin, Sucralose, etc. (some low-carb diets may permit limited amounts).

A low-carb diet emphasizes reducing carbohydrate intake while increasing protein and healthy fat consumption. Here are some great alternatives:

• Switch eggs with egg whites for a lower calorie and cholesterol option.
• Replace spinach with kale, which is equally low in carbs and packed with nutrients.
• Try goat cheese instead of feta cheese for a different flavor profile and similar low-carb benefits.
• Instead of Greek yogurt, use cottage cheese, which is lower in carbs and high in protein.
• Substitute zucchini noodles with spaghetti squash for another low-carb, nutrient-dense pasta alternative.

To budget effectively for this 7-day low-carb meal plan, prioritize buying in bulk where possible, especially for proteins like chicken, beef, and fish, which can be more cost-effective in larger quantities. Choose seasonal vegetables like spinach, broccoli, and bell peppers for freshness and lower prices. Eggs, a versatile and affordable protein source, can be used in various meals. Consider generic brands for items like Greek yogurt, cottage cheese, and almond milk to save money. Plan to use perishables like mixed greens and avocados early in the week to minimize waste. Buying nuts, chia seeds, and olive oil in bulk can also reduce costs over time. Preparing homemade marinara sauce and salsa instead of purchasing pre-made versions can offer savings and healthier options.