As the name suggests, following a low carb diet involves eating meals with reduced carbohydrates. People who follow this diet instead focus on consuming healthy fats, vegetables, some fruits and lots of protein-rich foods.
Low carb is not as restrictive as other diets like the ketogenic diet or the banting diet. Yet, despite being easier to following, eating low carb by removing carbohydrates and highly processed foods is a healthy way to support weight loss. If you're interested in diving into the the science, around carbohydrate restriction and weight loss, you can read more here.
Because the low carb diet envolves restricting carbohydrate rich foods, creating a low carb meal plan can feel overwhelming for some people. While there is some flexibilty, the vast majority of people who follow low-carb avoid foods like: bread and pasta, pastries and foods with added sugars.
Hands down, the main reason most people follow a low carb meal plan is to help with weight loss. However, many people use low carb meal planning to help with other chronic health issues such as type 2 diabetes and metabolic syndrome. While the science is far from settled, many reputable scientific studies report promising results managing type-2 diabetes and metabolic syndrome using a low carb diet protocol.
Eating low carb isn't as scary as it seems at first glance, trust us. The main thing to focus on is changing refined, processed carbohydrates for healthy unprocessed options.
By doing this alone, you're already eating a vastly different diet from the typical 'Western' or Amercian diet which is largely composed of processed, prepackaged foods. Below is some guidance about what to eat and what to avoid with low carb.
It's tempting to take a black and white approach with low carb (as with any diet). We're not aiming for zero carbohydrates here, the aim of the game is to significantly reduce overall carbohydrate intake. When you do consume carbohydrates make sure they're inside protein rich foods which aren't highly processed.
Here's an example shopping list covering a typical week's ingredients for a low carb meal plan, this assumes you're cooking for a family of three.
Want some ideas to start cooking and eating low carb? Below are some sample recipe ideas to get your tastebuds rumbling.
Keto Coco Coffee
Sausage and Spicy Dip
Crispy Prosciutto Salad
Steak Bites with Cheese Sauce
Thai Shrimp Saute
Every week, you’ll get access to a brand new meal plan specifically for that week. A dead-simple plan, for every day of the week. No fluff. No junk. No confusion..
Every recipe in our meal plans meets our “15 minute, 5 ingredient” guarantee, so you know that you don’t have to spend hours in the kitchen or shop for weird hard to pronounce ingredients.
Along with each meal, you get an easy-to-follow shopping list that you can bring along to the grocery store so you know exactly what to get and save even more time
You get access to our ultimate meal plan coach and online community, so you’ve always got a place to ask questions and a community of hundreds of people just like you that have your back
The Banting diet was created by William Banting back in the 1800’s. Most popular in South Africa, this diet is surging in popularity once again thanks to another man named Professor Tim Noakes.
The original diet, created by Mr. Banting, was outlined in his paper called “Letters on Corpulence.” He wrote of his success in fighting his obesity by following a low carbohydrate dietary approach. This included avoiding starches and saccharines and eating nutrient-dense foods like beef, organ meats, fruits and vegetables.
Professor Noakes brought this diet back into modern times with his book “Real Meal Revolution.” The Banting diet, today, is split into four phases - Observation, Restoration, Transformation, and Preservation. The first three phases get a little more restrictive until you reach your goal weight. The fourth phase is meant to be sustainable
As with any low carb approach, the main goal of the Banting diet is to get your body to switch into the fat-burning mode known as ketosis. This is where your body starts to burn fat for energy instead of glucose from carbohydrates.
If you want to know the ins-and-outs of the Banting diet, check out our comprehensive guide on the subject. This outlines the phases specifically including the foods you can and cannot eat.
Our Banting meal plans will place you into the third phase. Within the Real Meal Revolution system, this is commonly referred to as the Transformation phase because this is where people see the biggest changes.
High sugar fruits
These menus are wonderful and really tasty. I am grateful that someone else has taken the pressure of planning my meals for me.
I love this site!!! It helps me stay paleo with the recipes, shopping list is awesome. Thanks for the help.
I really love the level of detail in the plans. I like that each meal is one dish, which has helped me to mix-and-match as desired. The meals I've made with the plan so far are delicious.
With our online access, you can get your weekly meal plan on your phone, your computer or whatever device you have on you at the moment. But, that’s not all. With ultimate meal plans, you get access to our ultimate meal plan coach and online community, so you’ve always got a place to ask questions and a community of hundreds of people just like you that have your back!Join the community
I love that I don't have to sit down and figure out what to make. I know that it will be balanced and good for me.
I tried one of the recipes this morning. It was simply amazing!
This has been the easiest diet I've ever been on. My husband is amazed at how easy it is for me to stick to it.
When it comes to food, we all have different preferences. Some of us also have food allergies. We do our best to make sure you will be able to enjoy the food on the meal plans and have included a bonus guide on common substitutions to make it easy to tailor the plan to your needs.
If, for some reason, you no longer want to receive meal plans, there’s an easy one-button cancellation that immediately stops payment and cancels your account. No games about it!
People are always looking for more information on the Banting diet. Unfortunately, though, there are unhelpful and frankly unscientific resources out there, that's why we've come together to collect the best resources we can find. Read more below: