Nordic meal plan for low carb diet
Listonic team
Updated on Nov 27, 2024
Explore low-carb eating with our Nordic meal plan for low carb diet. This plan offers a variety of Scandinavian-inspired meals that are low in carbs but rich in flavor and nutrients. Maintain your low-carb lifestyle while enjoying hearty and satisfying dishes.
Meal plan grocery list
Meats
Chicken breast
Turkey breast
Lean beef
Dairy & eggs
Eggs
Skyr
Greek yogurt
Cheese
Fish & seafood
Salmon
Herring
Cod
Fresh grocery
Broccoli
Cauliflower
Spinach
Kale
Zucchini
Cucumber
Bell peppers
Avocado
Mushrooms
Asparagus
Brussels sprouts
Blueberries
Raspberries
Strawberries
Snacks & sweets
Almonds
Walnuts
Hazelnuts
Spices & sauces
Olive oil
Coconut oil
Butter
Plant based
Chia seeds
Flaxseeds
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
Protein: 25%
Fat: 40%
Carbs: 30%
Fiber: 3%
Other: 2%
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
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
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.
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
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🔥: 1800Fat💧: 100gCarbs🌾: 50gProtein🥩: 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🔥: 1850Fat💧: 105gCarbs🌾: 55gProtein🥩: 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🔥: 1800Fat💧: 100gCarbs🌾: 50gProtein🥩: 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🔥: 1850Fat💧: 105gCarbs🌾: 55gProtein🥩: 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🔥: 1800Fat💧: 100gCarbs🌾: 50gProtein🥩: 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🔥: 1850Fat💧: 105gCarbs🌾: 55gProtein🥩: 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🔥: 1800Fat💧: 100gCarbs🌾: 50gProtein🥩: 150g
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