< 100 g carbohydrates daily
Low-Carb Meal Plan
Fewer carbohydrates, more satiety – without strict keto rules and with maximum flexibility.
🔥 1700 kcal / day
Low-carb doesn't mean zero carbohydrates – it means cleverly reducing to 50–100 g/day. Unlike keto, low-carb allows legumes, some fruit and complex carbohydrates. Insulin levels stay more stable, hunger decreases and body weight normalises.
📆 Monday1600 kcal
🥚 Omelette with cheese, pepper & mushrooms360 kcal
🥗 Chicken avocado salad + olive oil dressing490 kcal
🐟 Salmon fillet + pak choi + garlic butter sauce580 kcal
🧀 Cheese + walnuts (20g)170 kcal
📆 Tuesday1560 kcal
🍳 Fried egg + avocado + smoked salmon slices420 kcal
🥦 Cauliflower soup + chicken strips380 kcal
🥩 Beef steak + green asparagus + herb butter610 kcal
🫙 Greek yoghurt + cinnamon + 5 strawberries150 kcal
📆 Wednesday1420 kcal
🥣 Chia pudding (almond milk) + raspberries + nuts340 kcal
🥙 Lettuce wraps with turkey breast + avocado + mustard410 kcal
🍗 Chicken breast + courgette fries + aioli560 kcal
🥜 Peanut butter (1 tbsp) + celery sticks110 kcal
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💡 Avoid fruit juices, white bread, pasta and rice. Instead, reach for vegetables, nuts, eggs and lean meat. Permitted in moderation: berries, yoghurt and legumes.
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Frequently Asked Questions
What is the difference between low-carb and keto?+
Keto restricts carbohydrates to under 20–30 g daily to achieve ketosis. Low-carb allows 50–100 g and is much more flexible in everyday life.
Can I lose weight long-term with low-carb?+
Yes – low-carb reduces insulin levels and naturally suppresses hunger. Studies show comparable long-term results to other diets with better adherence.
Do I need carbohydrates for exercise?+
For light cardio, no. For high-intensity training (HIIT, strength training) moderate carb intake is recommended (e.g. sweet potato after training).
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