Low Carb Menu

 Low Carb Menu Planning Made Easy

    So, you need to lose weight and  plan a low-carb menu for yourself and are at a loss where to start!   Here is a sample low carb menu with less than 20 gram carbs allowed during the first 2 weeks of low carb diet.

    To make it clear, the term "net carbs" stated in this low carb menu refers to the total carbohydrate minus fiber.  It is not recommended subtracting carbohydrate from other sources often recommended - sugar alcohols, inulin, glycerine, etc. Also, the following menu is for illustrative purposes to take you step-by-step in the process of low carb menu planning.  To be sure you're choosing nutrient-dense foods, you can use free online software at fitday.com, which has a reporting feature that determines your nutrient intake and keeps track of carbs, protein and fat.

    No matter which low-carb diet you follow, one half of your net carbohydrate (total minus fiber) should be from non-starchy vegetables and/or salad greens. This "rule of thumb" - 50% of net carbohydrate each day from non-starchy vegetables - holds true until you reach a point where you're consuming 40g net carbs each day. After that, you still plan for 20g net carbs as your foundation each day, but can choose from other carbohydrate foods to increase your carb intake to add variety.

 

Sample Low Carb Menu Less Than 20g Carb A Day

Low Carb Menu	Comment
Breakfast Spinach, 1/4 cup cooked - 0.6g Net Carbs = 0.6g Lunch 3 Cups Lettuce - 1.2g net 3 Cherry Tomatoes - 1.8g net 1/4 Cucumber - 1g net Net carbs = 4g Dinner 1 Cup Green Beans - 5.8g net Net Carbs = 5.8g net Total Net Carbs so far = 10.4g	Not bad - you have now planned for 10.4g net carbs just from your veggies/salads. If you need more after you plan other things, add them later.  But at this point, move on to plan your protein sources now.  Only add in those things you'll be eating that are protein rich.  Adjust your net carbs for each meal where appropriate.
Breakfast Spinach, 1/4 cup cooked - 0.6g 2 Eggs - 1.2g 3 Slices Bacon - 0.3g Net Carbs = 2.1g Lunch 3 Cups Lettuce - 1.2g net 3 Cherry Tomatoes - 1.8g net 1/4 Cucumber - 1g net 6oz can tuna in water - 0g 2 TBS Shredded cheddar cheese - 0.2g Net carbs = 4.2g Dinner 1 Cup Green Beans - 5.8g net 6oz hamburger - 0g 2/3 oz real American cheese (1 slice) - 0.3g Net Carbs = 6.1g net Total Net Carbs so far = 12.4g	Now you need to include fats and fat sources that may have carbs too.  Again, add to the menu, this time your fats/oils and fat sources.  Add additional carbs where appropriate to the meal totals and the day's total so far.
Breakfast Spinach, 1/4 cup cooked - 0.6g 2 Eggs - 1.2g 3 Slices Bacon - 0.3g 1 Tsp butter to cook eggs - 0g Net Carbs = 2.1g Lunch 3 Cups Lettuce - 1.2g net 3 Cherry Tomatoes - 1.8g net 1/4 Cucumber - 1g net 6oz can tuna in water - 0g 2 TBS Shredded cheddar cheese - 0.2g 3 TBS Creamy Dressing for salad - 1.5g 2 TBS Mayonnaise for tuna - 0.9g Net carbs = 6.6g Dinner 1 Cup Green Beans - 5.8g net 6oz hamburger - 0g 2/3 oz real American cheese (1 slice) - 0.3g 1 TBS butter for green beans - 0g Net Carbs = 6.1g net Total Net Carbs so far = 14.8g	So, now you have your meals planned, but you have not included "extras" you might want have like beverages, artificial sweetener, etc. Plan these now....(and add carbs where appropriate.
Breakfast Spinach, 1/4 cup cooked - 0.6g 2 Eggs - 1.2g 3 Slices Bacon - 0.3g 1 Tsp butter to cook eggs - 0g 6oz decaf coffee - 0.5g 2 TBS Half & Half - 1g 1/2 Packet Splenda - 0.5g (1/2 AS) Net Carbs = 4.1g Lunch 3 Cups Lettuce - 1.2g net 3 Cherry Tomatoes - 1.8g net 1/4 Cucumber - 1g net 6oz can tuna in water - 0g 2 TBS Shredded cheddar cheese - 0.2g 3 TBS Creamy Dressing for salad - 1.5g 3 TBS Mayonnaise for tuna - 0.9g Net carbs = 6.6g Dinner 1 Cup Green Beans - 5.8g net 6oz hamburger - 0g 2/3 oz American cheese (1 slice) - 0.3g 1 TBS butter for green beans - 0g 1 oz slivered macadamias in green beans - 0.9g Net Carbs = 7g net After dinner you might want a sugar-free Jell-O - 1g (1 AS) 2 TBS Heavy cream whipped up with - 0.8g 1/2 Packet Splenda - 0.5g (1/2 AS) Net Carbs = 2.3g Total Net Carbs so far  = 20g	With 10.4g from veggies and salad greens, you get in 52% (most) of your carbs from veggies/salads. If you do this for each meal each day and plan this ahead of time, you have a much easier time with how many carbs you're eating each day - you'll know ahead of time if you're on track for the day.