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 avoid dehydration and constipation, it’s important to drink plenty of water throughout the day whenever you consume a higher proportion of protein and fiber. A daily minimum of 6-8 cups of non-caffeinated liquid is recommended.
· Some meals listed in this plan call for a double serving of the recipe, due to the removal of carbs from the meal (e.g. no rice or potato side dishes). In most cases, you can eat as many green vegetables as you wish.
How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.
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.
Monday
| 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
|
| Snack
• 3 crackers, 2 slices of cheddar cheese
• 1 peach
|
| 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
|
| Snack
• ½ cup (125 mL) of toasted soy nuts
|
| Dinner
• 1 cup (250 mL) of milk
• Barbecued chicken fajitas—1 fajita
• Dressy barbecued asparagus—2 servings
|
|
Day Total: 111 g carbs |
Tuesday
| Breakfast
• 1 slice of toast with 1 tbsp (15 mL) of peanut butter
• 1 cup (250 mL) of milk
|
| Snack
• 1 banana
|
| 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
|
| Snack
• 1 peach
|
| Dinner
• 1 cup (250 mL) of milk
• Gingered pork and pepper stir-fry—2 servings
• Chili-garlic beans—2 servings
|
|
Day Total: 116 g carbs |
Wednesday
| Breakfast
• 1 cup (250 mL) of milk
• ½ cup (125 mL) of cereal
• 1 grapefruit
|
| Snack
• ½ cup (125 mL) of cashews
|
| 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
|
| Snack
• 1 cup (250 mL) of yogurt
• ½ cup (125 mL) of strawberries
|
| Dinner
• 1 cup (250 mL) of milk
• Mixed greens with maple vinaigrette—3 servings
• Balsamic salmon—1 serving
|
|
Day Total: 107 g carbs |
Thursday
| Breakfast
• ½ cup (125 mL) of cottage cheese
• ½ cup (125 mL) of strawberries (or other fresh fruit)
• 1 cup (250 mL) of milk
|
| Snack
• 3 crackers
• 2 slices of cheese
|
| Lunch
• (Leftover) Balsamic salmon—1 serving
• (Leftover) Mixed greens with maple vinaigrette—3 serving
• 4 pieces of Melba toast
• 1 orange
|
| Snack
• ½ cup (125 mL) of roasted peanuts
• 1 peach
|
| Dinner
• 1 cup (250 mL) of milk
• Zesty grilled steak—1 serving
• Easy grilled vegetables—2 servings
• ½ cup (125 mL) of cantaloupe
|
|
Day Total: 105 g |
Friday
| 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
|
| Snack
• 3 crackers
• 2 slices of cheese
|
| 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
|
| Snack
• 1 apple
|
| Dinner
• 1 cup (250 mL) of milk
• One-dish sausage jambalaya—1 serving
• Minted zucchini slaw—2 servings
• ½ cup (125 mL) of berries
|
|
Day Total: 117 g carbs |
Saturday
| 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
|
| Lunch
• Beefy ceasar salad with hot garlic bread—1 serving
• 1 cup (250 mL) of yogurt
• ½ cup (125 mL) of berries
|
| Snack
• 1 orange
|
| Dinner
• 1 cup (250 mL) of milk
• Roasted red pepper bouillabaisse—1 serving
• 1 cup (250 mL) of steamed asparagus with balsamic dressing
|
| Snack
• 1 granola bar
|
|
Day Total: 115 g carbs |
Sunday
| 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
|
| Lunch
• Barbecued souvlaki salad—1 serving
• 1 small pita bread brushed with margarine and lightly broiled until slightly crispy
|
| Snack
• 1 cup (250 mL) of yogurt
|
| Dinner
• 1 cup (250 mL) of milk
• Chicken lettuce wraps—1 serving
• 1 orange
|
| Snack
• 1 serving of diet Jello
• 1 serving of fresh fruit of choice
|
|
Day Total: 113 g carbs |
FILED UNDER: atkins Diet meal plan nutrition weight loss