Meal plan grocery list
Salmon
Herring
Cod
Chicken breast
Turkey breast
Lean beef
Eggs
Skyr
Greek yogurt
Broccoli
Cauliflower
Spinach
Kale
Zucchini
Cucumber
Bell peppers
Avocado
Blueberries
Raspberries
Strawberries
Almonds
Walnuts
Hazelnuts
Chia seeds
Flaxseeds
Olive oil
Coconut oil
Butter
Cheese
Mushrooms
Asparagus
Brussels sprouts
Meal plan overview
Explore low-carb eating with the Nordic meal plan for low carb diet. This plan offers Scandinavian-inspired meals that are low in carbs. Enjoy hearty, satisfying dishes without the extra carbs.
Ideal for low-carb enthusiasts, this meal plan provides variety and taste. Enjoy nutritious meals that support your low-carb lifestyle. Discover how delicious low-carb Nordic cuisine can be.
Foods to eat
- Leafy Greens: Enjoy spinach, kale, and Swiss chard for low-carb nutrient sources.
- Low-Carb Vegetables: Include zucchini, cauliflower, and bell peppers.
- Lean Proteins: Opt for fish, chicken, and eggs for protein without the carbs.
- Nuts and Seeds: Snack on almonds, sunflower seeds, and chia seeds.
- Berries: Add raspberries, blackberries, and strawberries in moderation.
- Healthy Fats: Use olive oil, avocado, and fatty fish like salmon.
✅ Tip
Foods not to eat
- High-Carb Vegetables: Avoid potatoes, carrots, and corn.
- Grains: Skip rice, pasta, and bread.
- Sugary Foods: Limit sweets, candies, and sugary beverages.
- Processed Foods: Avoid highly processed snacks and ready meals.
- High-Sugar Fruits: Avoid bananas, grapes, and mangoes.
- Legumes: Reduce intake of beans, lentils, and peas due to higher carb content.
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Main benefits
The Nordic meal plan for low carb diet provides satisfying meals while maintaining low carbohydrate intake. Emphasis on healthy fats like avocados and nuts supports satiety. Lean proteins and leafy greens help maintain muscle mass. The focus on whole foods can stabilize blood sugar levels.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To optimize your Nordic low carb diet with nutritious alternatives, consider these substitutions:
- For a leaner protein option, replace salmon with arctic char, offering a similar omega-3 content with fewer calories.
- Instead of using broccoli, try broccolini, which has a milder flavor and lower carbohydrate content.
- To add variety to your greens, switch spinach with Swiss chard, providing similar nutrients with a different texture.
- For a different source of healthy fats, replace almonds with macadamia nuts, offering a richer flavor and higher monounsaturated fat content.
- Instead of using quinoa, try cauliflower rice, which is low in carbs and offers a similar texture in dishes.
How to budget on this meal plan
Buy fresh vegetables like leafy greens and cauliflower in bulk. Preparing meals at home with simple ingredients like eggs, fish, and lean meats can be more cost-effective. Look for sales on proteins and consider freezing portions to extend their shelf life. Planning meals in advance helps reduce unnecessary spending.
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Extra tips
Any healthy snack ideas?
These snacks are great for a low carb diet:
- Celery sticks with almond butter
- Cheese slices with olives
- Hard-boiled eggs
- Avocado slices with sea salt
- Cucumber slices with guacamole
- Mixed nuts and seeds
- Tuna salad in lettuce wraps
What should I drink on this meal plan?
On a low carb diet, drink plenty of water and herbal teas. Unsweetened almond milk and coconut milk are good choices. Green tea can boost metabolism. Avoid sugary drinks and fruit juices. Infused water with cucumber or mint adds flavor without carbs.
How to get even more nutrients?
Focus on non-starchy vegetables like leafy greens and cruciferous veggies. Include healthy fats from avocados, nuts, and seeds. Add lean proteins such as fish and poultry. Use bone broth for added minerals. Incorporate fermented foods like sauerkraut for probiotics.
Meal plan suggestion
Meal Plan for Nordic Meal Plan for Low Carb Diet
Day 1
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Chicken breast with broccoli and olive oil
- Dinner: Salmon with zucchini and asparagus
- Snack: Greek yogurt with blueberries
Calories: 1800 Fat: 100g Carbs: 50g Protein: 150g
Day 2
- Breakfast: Skyr with raspberries and chia seeds
- Lunch: Turkey breast with kale and avocado
- Dinner: Cod with bell peppers and brussels sprouts
- Snack: Greek yogurt with strawberries
Calories: 1850 Fat: 105g Carbs: 55g Protein: 155g
Day 3
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Chicken breast with broccoli and olive oil
- Dinner: Salmon with zucchini and cauliflower
- Snack: Greek yogurt with blueberries
Calories: 1800 Fat: 100g Carbs: 50g Protein: 150g
Day 4
- Breakfast: Skyr with raspberries and flaxseeds
- Lunch: Turkey breast with kale and avocado
- Dinner: Cod with bell peppers and brussels sprouts
- Snack: Greek yogurt with strawberries
Calories: 1850 Fat: 105g Carbs: 55g Protein: 155g
Day 5
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Chicken breast with broccoli and olive oil
- Dinner: Salmon with zucchini and cauliflower
- Snack: Greek yogurt with blueberries
Calories: 1800 Fat: 100g Carbs: 50g Protein: 150g
Day 6
- Breakfast: Skyr with strawberries and chia seeds
- Lunch: Turkey breast with kale and avocado
- Dinner: Cod with bell peppers and brussels sprouts
- Snack: Greek yogurt with strawberries
Calories: 1850 Fat: 105g Carbs: 55g Protein: 155g
Day 7
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Chicken breast with broccoli and olive oil
- Dinner: Salmon with zucchini and asparagus
- Snack: Greek yogurt with blueberries
Calories: 1800 Fat: 100g Carbs: 50g Protein: 150g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024