Meal Plan For Low Carb Diet

• Non-Starchy Vegetables: Spinach, broccoli, cauliflower, peppers, and other leafy greens.
• Lean Proteins: Skinless poultry, fish, tofu, legumes, and lean cuts of beef or pork.
• Whole Grains: Quinoa, brown rice, oats, and whole wheat products in moderation.
• Fruits: Berries, apples, pears, and other fruits with a low glycemic index.
• Healthy Fats: Avocados, nuts, seeds, and olive oil in moderation.
• Dairy or Dairy Alternatives: Low-fat or fat-free yogurt, milk, and cheese.
• High-Fiber Foods: Beans, lentils, and fiber-rich foods for better blood sugar control.
• Water: Stay hydrated with water as the primary beverage.
• Herbs and Spices: Use herbs and spices for flavor without added salt or sugar.

• Sugary Beverages: Avoid regular soda, sweetened drinks, and high-sugar fruit juices.
• Processed and Sugary Snacks: Chips, candies, and other high-sugar snacks.
• White Bread and Refined Grains: Choose whole grains over refined options.
• Fried Foods: Minimize fried foods and opt for healthier cooking methods.
• Highly Processed Foods: Limit consumption of highly processed and packaged foods.
• Fatty Cuts of Meat: Choose lean protein sources and trim visible fat.
• Full-Fat Dairy: Limit full-fat dairy products and choose low-fat alternatives.
• Excessive Alcohol: Limit alcohol consumption and be mindful of its impact on blood sugar.
• High-Sugar Condiments: Check labels for added sugars in sauces and dressings.

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

• Replace feta cheese with goat cheese for a similar flavor but lower in lactose.
• Instead of Greek yogurt, try coconut yogurt for a dairy-free, low-carb option.
• Switch broccoli with cauliflower to add variety and maintain low-carb content.
• Use zucchini noodles instead of spaghetti to keep your meal low in carbs and high in nutrients.
• Substitute beef with turkey for a leaner protein option.