healthy low carb meal

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“Low carb” has gotten a really bad reputation.  Not because there is anything wrong with the low-carb nutritional philosophy but rather because of the horrible way that most people tend to implement it.    If you look at all the websites with foods recommended for low-carb and keto you will see the most appalling foods – bacon, salami, lard … and people think THAT is healthy?  People seem to confuse a healthy nutritional plan from a nutritional plan that lets you lose weight.  Yes, you CAN lose weight be eating bacon and butter but its NOT healthy.  There is no reason at all that a low carb meal cant be both healthy and help you lose weight at the same time.

Anyway, low-carb CAN be healthy, very healthy.  To guide people who are doing low-carb diets, I have created a low-carb meal planner.  I actually starting using it yesterday and have already gotten my contest prep back on track (see chart below).  Many meal planners out there give you a rope long enough to make a nutritional noose, not mine.  The only foods you get to choose are healthy ones that will create a nutritional meal plan for the day.

For example, this is the meal that I ate an hour ago which was designed for me by the meal planner, if you want to check out my whole meal plan here it is: Scooby’s Low-Carb Meal Plan.  Its printed below but go ahead and click on the link because its COOL!  What is so cool about it is that you can make changes and play around with it.  It makes it very easy every night to make a few tweeks and make your meal plan for the next day.

Anyway, back to the title of this post – a healthy low carb meal.  THIS is healthy!  Here are the stats for the meal 500 calories, 39g protein, 14g fiber, and 17g of net carbs.  Not low enough for keto but an excellent meal for low carb!

low-carb-custom-meal-planner

One very important note.  The scale is in the picture for a reason.  You MUST weigh everything for this meal planner to work.  There is NO way that anyone, not even me, can estimate 10g of flaxseed, 21g of chia, and 20g of almond butter with any degree of accuracy as is required for my delicious meal #3:

low-carb-meal-3

 

Scooby’s Cutting Contest Prep Meals For Today, Friday the 3rd of April

DAY NUTRITIONAL SUMMARY

CALORIES: 2465 cals
PROTEIN: 222 grams
CARBS: 146 grams
FIBER: 63 grams
NET CARBS: 83 grams
FAT: 125 grams
SAT FAT: 18 grams
OMEGA 3: 6 grams
MACROS
PROTEIN: 36%
CARBS: 23%
FAT: 45%

Scooby’s meal plan

MEAL 1 (click on each food to see how to weigh)
Food   Quantity     Protein     Carbs     Fiber     Net Carbs     Fat     Calories  
egg white, 1 large 6 24 g 0 g 0 g 0 g 0 g 96cals
asparagus spears, fresh 831 g 17 g 44 g 17 g 26 g 0 g 178cals
olive oil 24 g 0 g 0 g 0 g 0 g 24 g 218cals
MEAL TOTALS 41 g 44 g 17 g 26 g 24 g 493 cal
MACRO PERCENTAGES 33% 36%   45%

 

 

MEAL 2 (click on each food to see how to weigh)
Food   Quantity     Protein     Carbs     Fiber     Net Carbs     Fat     Calories  
chicken breast, boneless, skinless 90 g 27 g 0 g 0 g 0 g 3 g 148cals
broccoli 442 g 11 g 31 g 14 g 17 g 1 g 155cals
olive oil 21 g 0 g 0 g 0 g 0 g 21 g 189cals
MEAL TOTALS 39 g 31 g 14 g 17 g 26 g 493 cal
MACRO PERCENTAGES 31% 25%   48%

 

 

MEAL 3 (click on each food to see how to weigh)
Food   Quantity     Protein     Carbs     Fiber     Net Carbs     Fat     Calories  
greek yogurt, nonfat 343 g 34 g 13 g 0 g 13 g 0 g 196cals
flaxseed, ground 10 g 1 g 3 g 2 g 0 g 4 g 58cals
chia seeds 21 g 3 g 9 g 8 g 1 g 6 g 107cals
almond butter 20 g 3 g 4 g 0 g 3 g 12 g 130cals
MEAL TOTALS 43 g 30 g 12 g 18 g 23 g 493 cal
MACRO PERCENTAGES 35% 24%   43%

 

 

MEAL 4 (click on each food to see how to weigh)
Food   Quantity     Protein     Carbs     Fiber     Net Carbs     Fat     Calories  
chicken breast, boneless, skinless 138 g 42 g 0 g 0 g 0 g 5 g 228cals
nuts, dry roasted, mixed, without peanuts 43 g 6 g 9 g 2 g 7 g 24 g 264cals
MEAL TOTALS 49 g 9 g 2 g 7 g 29 g 493 cal
MACRO PERCENTAGES 40% 7%   54%

 

 

MEAL 5 (click on each food to see how to weigh)
Food   Quantity     Protein     Carbs     Fiber     Net Carbs     Fat     Calories  
chicken breast, boneless, skinless 90 g 27 g 0 g 0 g 0 g 3 g 148cals
spinach, baby, fresh leaves 658 g 15 g 23 g 15 g 7 g 0 g 155cals
nuts, dry roasted, mixed, without peanuts 30 g 4 g 6 g 1 g 5 g 17 g 189cals
MEAL TOTALS 48 g 30 g 17 g 12 g 20 g 493 cal
MACRO PERCENTAGES 39% 24%   38%

 

My fat loss is back on track!

After just one day using the meal plan that my custom low-carb meal planner generated!

Fat-Loss-Low-Carb-Meal-Plan

You can compare this to my chart from yesterday