Nutrition Program

Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and ONE low carb fruit per day. If you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthy grains like oats.

Get the Full Program

50 Carbs or less per day Nutrition Guide

Please repeat these meals for 4 weeks and get creative using your natural spices and whole foods.

Breakfast

Lunch

Dinner

Monday

Omelet (remember steel cut oats ONLY) with various vegetables, fried in Olive oil or coconut oil.

Grass-fed yogurt with blueberries and a handful of almonds.

Bunless lean ground beef stuffed with peppers cheeseburger, served with vegetables and salsa sauce.

Tuesday

Low fat bacon or Turkey bacon and eggs.

Leftover burgers and veggies from the previous night.

Salmon in olive oil and vegetables.

Wednesday

3-4 Egg whites and vegetables, fried in olive oil or coconut oil.

Shrimp salad with some olive oil.

Grilled chicken with vegetables.

Thursday

Omelet with various vegetables, fried in Olive oil or coconut oil.

Smoothie with coconut milk, berries, almonds and protein powder. (FitandLean)

Lean Cut Steak and veggies.

Friday

Low fat Bacon or turkey bacon and 3-4 egg whites.

Chicken salad with some olive oil.

Pork chops with vegetables.

Saturday

Omelet with various veggies.

Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

97% Lean Ground Beef Meatballs with vegetables.

Sunday

Low Fat Bacon and egg whites.

Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries.

Grilled chicken wings with some raw spinach on the side.

Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and ONE low carb fruit per day.

Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthy grains like oats.

Healthy, Low-Carb Snacks

Are you still hungry??
if you get hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks that can fill you up:

  • A piece of fruit, no later than 3pm
  • Full-fat yogurt
  • One or two hard-boiled egg whites
  • Baby spinach
  • Leftovers from the previous night
  • A handful of nuts REMEMBER JUST A HAND FULL
  • Some cheese and Lean meat

Eating at Restaurants

At most restaurants, it’s fairly easy to make your meals
low-carb friendly.

  • Order a meat- or fish-based main dish.
  • Drink plain water instead of sugary soda or fruit juice.
  • Get extra vegetables instead of bread, potatoes, fries, or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are more likely to be found.

Focusing on whole foods will make your diet a thousand times better than the standard Western diet.

Organic and grass-fed foods are also popular choices and often considered healthier, but they’re typically more expensive.

Try to choose the least processed option that still fits into your price range.

  • Meat (beef, pork, chicken, Turkey bacon)
  • Fish (fatty fish like salmon is best)
  • Eggs (choose omega-3 enriched or pastured eggs if you can)
  • Butter
  • Coconut oil
  • Lard
  • Olive oil
  • Nuts
  • Cheese
  • Heavy cream
  • Sour cream
  • Yogurt (full-fat, unsweetened)
  • Blueberries (fresh or frozen) Preferred fresh
  • Olives
  • Fresh vegetables (greens, all peppers and hot peppers, onions, etc.)
  • Frozen vegetables (broccoli, various mixes) try to stay away from carrots
  • Condiments (sea salt, pepper, garlic, mustard, etc.)

Clear your pantry of all unhealthy temptations and empty calories, such as chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like refined flour and sugar.