
With the buzz over Atkins, South Beach and other low-carbohydrate diets, many people are anxiously examining the number of carbs they consume. But carbohydrates – found in grain products such as bread and pasta, fruit and vegetables and some dairy – are part of a healthy diet. And too few carbs can lead to fainting and fatigue.
This smart-carb meal plan is designed to limit the amount of carbohydrates consumed in one day to under 120 grams—almost 35 per cent less than what’s found in a normal Canadian diet. Created by registered dietitian, Charlene Chen, this seven-day meal plan, complete with daily and weekly grocery lists, is safe, balanced, healthy and easy to use. To maximize its potential, keep these things in mind:
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.
Breakfast
• ½ cup (125 mL) of milk
• 1 cup (250 mL) of oatmeal (made with ½ cup of milk), sprinkled with 1 tbsp (15 mL) of sunflower seeds, 1 tbsp (15 mL) of raisins and 1 tsp (5 mL) of brown sugar
• 1 boiled egg
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Snack
• 3 crackers, 2 slices of cheddar cheese
• 1 peach
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Lunch
• 1 pita pocket with 3 oz (75 mL) of canned pink salmon, 1 ½ tbsp (22.5 mL) of light mayo, dill and green onions to taste and 1 tbsp (15 mL) of your favourite salad dressing
• ½ cup (125 mL) of baby carrots
• ½ cup (125 mL) of pepper slices
• ½ cup (125 mL) of zucchini sticks
• 2 tbsp (30 mL) of vegetable dip
• 1 tangerine
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Snack
• ½ cup (125 mL) of toasted soy nuts
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Dinner
• 1 cup (250 mL) of milk
• Barbecued chicken fajitas—1 fajita
• Dressy barbecued asparagus—2 servings
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Day Total: 111 g carbs |
Breakfast
• 1 slice of toast with 1 tbsp (15 mL) of peanut butter
• 1 cup (250 mL) of milk
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Snack
• 1 banana
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Lunch
• (Leftover) Barbecued chicken fajitas—1 fajita
• (Leftover) Dressy barbecued asparagus —1 serving
• 1 cup (250 mL) of yogurt
• ½ cup (125 mL) of strawberries
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Snack
• 1 peach
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Dinner
• 1 cup (250 mL) of milk
• Gingered pork and pepper stir-fry—2 servings
• Chili-garlic beans—2 servings
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Day Total: 116 g carbs |
Breakfast
• 1 cup (250 mL) of milk
• ½ cup (125 mL) of cereal
• 1 grapefruit
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Snack
• ½ cup (125 mL) of cashews
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Lunch
• 1 whole-wheat wrap with 3 oz (75 mL) of tuna, a handful of chopped celery, green onions to taste, 1 tbsp (15 mL) of light-flavoured mayonnaise and a sprinkle of seasoning spices
• ½ cup (125 mL) of celery sticks
• ½ cup (125 mL) of red pepper slices
• 2 tbsp (30 mL) of vegetable dip
• 1 pear
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Snack
• 1 cup (250 mL) of yogurt
• ½ cup (125 mL) of strawberries
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Dinner
• 1 cup (250 mL) of milk
• Mixed greens with maple vinaigrette—3 servings
• Balsamic salmon—1 serving
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Day Total: 107 g carbs |
Breakfast
• ½ cup (125 mL) of cottage cheese
• ½ cup (125 mL) of strawberries (or other fresh fruit)
• 1 cup (250 mL) of milk
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Snack
• 3 crackers
• 2 slices of cheese
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Lunch
• (Leftover) Balsamic salmon—1 serving
• (Leftover) Mixed greens with maple vinaigrette—3 serving
• 4 pieces of Melba toast
• 1 orange
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Snack
• ½ cup (125 mL) of roasted peanuts
• 1 peach
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Dinner
• 1 cup (250 mL) of milk
• Zesty grilled steak—1 serving
• Easy grilled vegetables—2 servings
• ½ cup (125 mL) of cantaloupe
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Day Total: 105 g |
Breakfast
• Banana yogurt shake with ½ cup (125 mL) of flavoured yogurt, 1 banana and ½ cup (125 mL) of milk
• ½ a toasted English muffin with 1 tsp (5 mL) of margarine
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Snack
• 3 crackers
• 2 slices of cheese
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Lunch
• 1 large salad with romaine lettuce, sliced steak (leftover), tomatoes, cucumbers and 3 tbsp (45 mL) of salad dressing
• 2 pieces of Melba toast
• 1 orange
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Snack
• 1 apple
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Dinner
• 1 cup (250 mL) of milk
• One-dish sausage jambalaya—1 serving
• Minted zucchini slaw—2 servings
• ½ cup (125 mL) of berries
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Day Total: 117 g carbs |
Breakfast
• 1 cup (250 mL) of milk
• Ham and egg omelette with 2 eggs, ½ cup (125 mL) of finely chopped ham, 1 tbsp each of green onions, dry mustard, grated parmesan cheese and 2 tbsp (30 mL) of milk – Garnish with tomato slices
• 1 slice of whole-wheat toast with 1 tbsp (15 mL) of diet jam
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Lunch
• Beefy ceasar salad with hot garlic bread—1 serving
• 1 cup (250 mL) of yogurt
• ½ cup (125 mL) of berries
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Snack
• 1 orange
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Dinner
• 1 cup (250 mL) of milk
• Roasted red pepper bouillabaisse—1 serving
• 1 cup (250 mL) of steamed asparagus with balsamic dressing
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Snack
• 1 granola bar
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Day Total: 115 g carbs |
Breakfast
• 2 sausage patties
• 1 slice of whole-wheat toast with 1 tbsp (5 mL) of margarine
• 1 cup (250 mL) of milk
• ½ cup (125 mL) of cantaloupe
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Lunch
• Barbecued souvlaki salad—1 serving
• 1 small pita bread brushed with margarine and lightly broiled until slightly crispy
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Snack
• 1 cup (250 mL) of yogurt
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Dinner
• 1 cup (250 mL) of milk
• Chicken lettuce wraps—1 serving
• 1 orange
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Snack
• 1 serving of diet Jello
• 1 serving of fresh fruit of choice
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Day Total: 113 g carbs |