4 WEEK SLOW CARB DIET PLAN DURATION 4 Weeks LEVEL Easy GOAL Weight Normalization EQUIPMENT NEEDED None MEALS WEEK 1 1 2 3 4 5 6 7 MEALS Breakast Slow Carb Casserole Lunch Lettuce wrapped burger Bean Salad Dinner Pork Loin Steamed Vegetables Snack Leftovers NOTES MEALS Breakast Slow Carb Casserole Lunch Pork Loin Leftover Dinner Grilled Fish, Steamed Veggies Beans Snack Leftovers NOTES MEALS Breakast Slow Carb Casserole Lunch Fish & veggie leftover Dinner Poached egg over chorizo Sauteed peppers & onions Snack Leftovers NOTES MEALS Breakast Lentil & Spinach Omelette Lunch Tuna salad Dinner Halibut with asparagus & potatoes Snack Leftovers NOTES MEALS Breakast Lentil & Spinach Omelette Lunch Burrito Bowl Dinner Almond Flour Pizza Snack Leftovers NOTES MEALS Breakast Breakfast burrito Lunch London broil, spinach-leaf salad Dinner Orange chicken stir fry Snack Leftovers NOTES MEALS Breakast Egg cupcakes Lunch Chipotle meatballs with guacamole, salad Dinner Slow carb shepherd’s pie SNACK Leftovers NOTES WEEK 2 8 9 10 11 12 13 14 MEALS Breakast Egg cupcakes Lunch Shepherd’s pie leftover Dinner Baked salmon, lentils, and steamed broccoli Snack Leftovers NOTES MEALS Breakast Ham and kale frittata Lunch Big salad: fajita steak salad (steak, peppers, onions, spinach leaves, and whateverelse you want) Dinner Beef roast with onions, carrots, and parsnips. Side of lentils Snack Leftovers NOTES MEALS Breakast Ham and kale frittata Lunch Roast leftovers Dinner Butter chicken with chickpeas and spinach Snack Leftovers NOTES Bacon and egg casserole is a tasty dish that you can make in the background while you prepare for work in the morning. You can even pack it for brunch or lunch. Energy Pod with coffee alone can be a really filling meal. If you're still hungry for lunch, a refreshing tuna and mayo salad is a great snack or meal. You can find tuna salads in many delis, fast food joints and cafeterias. It's very easy to make yourself too. Chicken curry is a rich and flavorful dish that you can have for dinner. Tag along some strawberry mousse as a dessert or snack with the dinner. MEALS Breakast Lentil & Spinach Omelette Lunch Tuna salad with spinach Dinner Pork chops, red beans and garlic, green beans Snack Leftovers NOTES Yogurt parfait is a very simple recipe you can keep on hand that can be modified to include flavors and ingredients you like. Avocado and bacon salad is a classic and healthy recipe that is easy to find and make. Indulging in seafood will provide you with a healthy alternative source to protein. Salmon and prawns/shrimp do just that! 80% chocolate dipped in Energy Pod is a great way to enjoy dark chocolate as a snack. MEALS Breakast Coconut milk and curry fritata Lunch My Smokey, zesty, irresistible chili Dinner London broil, steamed broccoli, lentil stew Snack Leftovers NOTES Spanish omelettes traditionally contain potatoes which are structurally rich complex carbs but you can replace them with sausage if you seek a low carb version. Cheese and ham salad is very easy to make but can also be obtained from your local deli or cafe if you're in a hurry. Steak and mushrooms is a healthy and mouthwatering recipe that you can combine along with chicken soup as an appetizer for dinner. If you're short on time, pre-made soup can be found at local grocery stores, as long as it doesn't contain lots of added sugar and refined carbohydrates. MEALS Breakast Slow Carb Casserole Lunch : London broil leftovers, spinach leaf salad (any veggies you want) with anoil/vinegar dressing Dinner Beef burgundy, asparagus, cauliflower mash Snack Leftovers NOTES A slice of turkey is easily obtained from a local deli, grocery store or cafe. You can combine that with some scrambled or poached eggs for a simple breakfast. Egg salad is another very easy lunch meal or snack you can make in a jiffy or buy from a store near you. Deviled eggs are a substitute here for egg salad as they use similar ingredients. For dinner, you can have the healthy and delicious chicken stir fry and raspberry mousse. MEALS Breakast Slow Carb Casserole Lunch Fajita salad w/ guac and black beans (cook up the peppers and onions) Dinner Grilled Fish, Steamed Veggies SNACK Leftovers NOTES You can either combine bacon, eggs and mushrooms to make an omelette or eat them individually. Either way is fine. Cheese and ham salad is an easy staple that you can replace with any of the other lunch salads from this meal plan. Pork kebabs are simple, tasty and easy to make. You can't go wrong with them for dinner. WEEK 3 15 16 17 18 19 20 21 MEALS Breakast Slow Carb Casserole Lunch Fish and veggie leftovers (wrap them in lettuce, like a taco!) Dinner Rotisserie Chicken, side of spiced cauliflower and carrots. Snack Leftovers NOTES MEALS Breakast Slow Carb Casserole Lunch Leftover chicken, pulled, in a salad with red beans Dinner Slow-carb crab cake patties over wilted spinach leaves Snack Leftovers NOTES MEALS Breakast Lentil & Spinach Omelette Lunch Burrito Bowl Dinner Pork Loin, broccoli, and lentils Snack Leftovers NOTES Bacon and egg casserole is a tasty dish that you can make in the background while you prepare for work in the morning. You can even pack it for brunch or lunch. Energy Pod with coffee alone can be a really filling meal. If you're still hungry for lunch, a refreshing tuna and mayo salad is a great snack or meal. You can find tuna salads in many delis, fast food joints and cafeterias. It's very easy to make yourself too. Chicken curry is a rich and flavorful dish that you can have for dinner. Tag along some strawberry mousse as a dessert or snack with the dinner. MEALS Breakast Lentil & Spinach Omelette Lunch Pork Loinr leftovers Dinner Slow-carb Beef and Lentil Soup Snack Leftovers NOTES Yogurt parfait is a very simple recipe you can keep on hand that can be modified to include flavors and ingredients you like. Avocado and bacon salad is a classic and healthy recipe that is easy to find and make. Indulging in seafood will provide you with a healthy alternative source to protein. Salmon and prawns/shrimp do just that! 80% chocolate dipped in Energy Pod is a great way to enjoy dark chocolate as a snack. MEALS Breakast Slow-carb Beef and Lentil Soup Lunch Soup leftovers Dinner Thai chicken over shredded cauliflower Snack Leftovers NOTES Spanish omelettes traditionally contain potatoes which are structurally rich complex carbs but you can replace them with sausage if you seek a low carb version. Cheese and ham salad is very easy to make but can also be obtained from your local deli or cafe if you're in a hurry. Steak and mushrooms is a healthy and mouthwatering recipe that you can combine along with chicken soup as an appetizer for dinner. If you're short on time, pre-made soup can be found at local grocery stores, as long as it doesn't contain lots of added sugar and refined carbohydrates. MEALS Breakast Egg cupcakes Lunch Lettuce wrapped burger Dinner Almond Flour Pizza Snack Leftovers NOTES A slice of turkey is easily obtained from a local deli, grocery store or cafe. You can combine that with some scrambled or poached eggs for a simple breakfast. Egg salad is another very easy lunch meal or snack you can make in a jiffy or buy from a store near you. Deviled eggs are a substitute here for egg salad as they use similar ingredients. For dinner, you can have the healthy and delicious chicken stir fry and raspberry mousse. MEALS Breakast Lentil & Spinach Omelette Lunch Lettuce wrapped burger Dinner Ña Ever’s awesome Pan de carne (that means a really great meat loaf) SNACK Leftovers NOTES You can either combine bacon, eggs and mushrooms to make an omelette or eat them individually. Either way is fine. Cheese and ham salad is an easy staple that you can replace with any of the other lunch salads from this meal plan. Pork kebabs are simple, tasty and easy to make. You can't go wrong with them for dinner. WEEK 4 22 23 24 25 26 27 28 MEALS Breakast Egg cupcakes Lunch meat loaf leftovers Dinner Ginger pork stir fry (the recipe says beef, but you can use pork) Snack Leftovers NOTES MEALS Breakast Lentil & Spinach Omelette Lunch stir fry leftover Dinner Beef roast with onions, carrots, and parsnips. Side of lentils Snack Leftovers NOTES MEALS Breakast Breakfast burrito Lunch Lettuce wrapped burger Dinner Chili Snack Leftovers NOTES Bacon and egg casserole is a tasty dish that you can make in the background while you prepare for work in the morning. You can even pack it for brunch or lunch. Energy Pod with coffee alone can be a really filling meal. If you're still hungry for lunch, a refreshing tuna and mayo salad is a great snack or meal. You can find tuna salads in many delis, fast food joints and cafeterias. It's very easy to make yourself too. Chicken curry is a rich and flavorful dish that you can have for dinner. Tag along some strawberry mousse as a dessert or snack with the dinner. MEALS Breakast Breakfast burrito Lunch London broil (on the grill!), spinach-leaf salad Dinner Orange chicken stir fry with peppers, onions, carrots, and broccoli Snack Leftovers NOTES Yogurt parfait is a very simple recipe you can keep on hand that can be modified to include flavors and ingredients you like. Avocado and bacon salad is a classic and healthy recipe that is easy to find and make. Indulging in seafood will provide you with a healthy alternative source to protein. Salmon and prawns/shrimp do just that! 80% chocolate dipped in Energy Pod is a great way to enjoy dark chocolate as a snack. MEALS Breakast Egg cupcakes Lunch Chipotle meatballs with guacamole, salad Dinner Almond Flour Pizza Snack Leftovers NOTES Spanish omelettes traditionally contain potatoes which are structurally rich complex carbs but you can replace them with sausage if you seek a low carb version. Cheese and ham salad is very easy to make but can also be obtained from your local deli or cafe if you're in a hurry. Steak and mushrooms is a healthy and mouthwatering recipe that you can combine along with chicken soup as an appetizer for dinner. If you're short on time, pre-made soup can be found at local grocery stores, as long as it doesn't contain lots of added sugar and refined carbohydrates. MEALS Breakast Slow Carb Casserole Lunch Lettuce wrapped burger Bean Salad Dinner Pork Loin, vegetables Snack Leftovers NOTES A slice of turkey is easily obtained from a local deli, grocery store or cafe. You can combine that with some scrambled or poached eggs for a simple breakfast. Egg salad is another very easy lunch meal or snack you can make in a jiffy or buy from a store near you. Deviled eggs are a substitute here for egg salad as they use similar ingredients. For dinner, you can have the healthy and delicious chicken stir fry and raspberry mousse. MEALS Breakast Slow Carb Casserole Lunch Pork Loin leftovers Dinner Grilled Fish, Steamed Veggies Beans SNACK Leftovers NOTES You can either combine bacon, eggs and mushrooms to make an omelette or eat them individually. Either way is fine. Cheese and ham salad is an easy staple that you can replace with any of the other lunch salads from this meal plan. Pork kebabs are simple, tasty and easy to make. You can't go wrong with them for dinner.
