30-Day Menu

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30-Day Good-Carb Eating Plan
30-Day Menu


Ultimately, the amount of calories you consume makes the difference in weight gain or loss. However, eating a low-carb menu will help you to lose more fatty tissue and preserve lean muscle than a regular diet, because in activity you have less carbs to burn and the body turns to it's fat stores for energy. Also, without all the sugar in your bloodstream, you feel full longer (carbs increase appetite), your metabolism works at a more efficient level burning calories, and your energy level increases. Over time, if you find that you are not losing weight at a satisfactory level, cut out one of the snacks, but be sure to eat enough protein at the prior meal to keep you feeling full. The best snack to subtract is the after dinner snack. Eating calories earlier in the day gives your body more time to burn it off during normal activity. Ideally, you should not eat after 8:00 p.m., so this would be the ideal way to pare down the menu. Also add activity to your day to burn more calories, even while at rest. You can exchange foods on the menu for other low-carb choices. Just be sure to eat foods closest to their natural state avoiding any highly-processed foods. Eat plenty of fresh fruits* and vegetables and you will easily be on your way to reaching all your weight loss goals. In fact, you can eat as many vegetables as you want because the fiber will fill you up before calories become a concern. On the other hand, you'll want to steer clear of starchy foods, such as enriched pastas, potatoes, corn and refined rice, which ultimately turn to fat. Basically, these foods are all white, stay away from white food. Darker foods pack a nutrient punch, such as dark green, red and orange colored fruits and vegetables. *See list for Low-Glycemic fruits A very worthy investment when refining your meal choices is a book containing a complete nutritional breakdown of foods. It should count calories, fat, protein, carbohydrates, cholesterol and sodium. Use it to track the amount of carbs and calories you consume. For fat loss, you should be eating no more than 40-60 grams of carbs per day. As you'll see, I don't specifically list a beverage, as it is a personal choice, however, you should avoid sweetened juices & teas and fancy sugared coffees. Full-sugar sodas should also be avoided as they pack on calories. Diet sodas are not recommended due to their unhealthy chemical content and they are known to increase your appetite. Try to drink natural teas, herbal teas which have zero calories and are known to build your immune system. Drink alot of water to help flush unneeded calories out of your body, and drink sufficient low-fat milk for calcium benefits of strong bones and to turn on your fat-burning mechanism. Proper calcium intake and fat loss are directly linked in many studies. Milk contains about 12 carbs per 8 oz. It's a good idea to take a multi-vitamin daily to add any nutrients you may not be getting from your daily diet.

Week 1 Day 1- Monday Breakfast 1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray) Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.) Sprinkle with Swiss or Monterey Jack cheese Glass of water; cup of tea or black coffee A.M. Snack 3-5 strawberries Handful of unsalted or lightly salted peanuts Lunch: 2 slices of turkey, lettuce and tomato, mayo Roll up inside 1-2 romaine lettuce leaves 1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable 1 c. water; unsweetened drink of choice Afternoon Snack: Broccoli and baby carrots dipped in ranch dressing 1 c. water or sugar-free drink Dinner: Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), sliced almonds or sunflower seeds, olives, etc. Dressing of choice or vinegar & olive oil 12 oz. of skim milk or drink of choice Large glass of water Late Snack 1 slice of American or cheddar cheese melt on 1 slice whole grain bread Water Tip: Late snack is optional. If you do not usually snack at night, dont start. However if you do snack at night regularly, try to cut out the afternoon snack and use it after dinner instead. Note: It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. Tuesday Breakfast Peanut butter on 2 slices whole grain bread or toast Skim Milk, Tea or Coffee (black) Water A.M. Snack Handful of favorite nuts Water Lunch Scoop of Tuna Salad over lettuce, tomato & cucumbers Handful of Pork Rinds 1 c. of water; Unsweetened drink of choice Afternoon Snack Cottage Cheese with blueberries tossed in Water Dinner 1 Large chicken breast sautéed in olive oil 1 c. marinara sauce 1 slice mozzarella cheese melted over chicken Fresh steamed green beans or canned (low-salt) Unsweetened Iced Tea Large glass of water Late Snack Sliced Strawberries Wednesday Breakfast Scrambled Eggs 1-2 ham slices ½ grapefruit no sugar Skim Milk, Tea or Coffee (black or use light creamer) Water A.M. Snack 2 slices Turkey or Chicken lunchmeat roll up and dip in favorite condiment Water Lunch Chicken Breast Ceasar Salad (no croutons) 1c. Clear broth soup (vegetable, cabbage, won ton) Unsweetened drink of choice Water Afternoon Snack Cut vegetables dipped in Ranch dressing Water Dinner Lean Steak with steak sauce Steamed Broccoli or Asparagus with Cheese sauce Unsweetened drink of choice Water Late Snack Handful of mixed nuts Tea or Skim Milk Water Thursday Breakfast 2 Eggs over easy 3 Turkey Sausage Links 1 slice whole grain toast Coffee or Tea Water A.M. Snack Few Strawberries Water Lunch 2 c. Hearty Vegetable Beef Soup, no potatoes Side Salad Unsweetened drink of choice Water Afternoon Snack Celery Sticks filled with soft cheese of choice Water Dinner Chicken & Vegetable Stirfry: Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) Cook chicken thru first in olive oil then add vegetables until desired doneness, stir in sauces, simmer for 1 min. Water and unsweetened drink of choice Late Snack Handful of mixed or favorite nuts 8 oz. Skim or Non-fat Milk Water Friday Breakfast 1-2 Tbsp. peanut butter on 1 Slice whole grain bread or toast Coffee or Tea Water A.M. Snack Assorted cut vegetables Ranch Dip Lunch Turkey or Veggie Burger(s) topped with vegetables of choice 1 slice cheese melted over Whole Grain Bun Water Afternoon Snack Handful of Mixed Nuts Water Dinner Baked BBQ skinless ½ of chicken ½ Sweet Potato Side Salad Unsweetened beverage of choice Water Late Snack 2 oz. Cheese Water Saturday Breakfast Cheesy scrambled eggs Orange Water Tea or Coffee A.M. Snack Handful of nuts Water Lunch 3 slices Chicken or Turkey lunchmeat Sprinkle shredded Monterey Jack cheese inside Roll up and top with salsa Heat in microwave 1 minute 1 c. Vegetable or clear broth soup Water Unsweetened Iced Tea (or sugar free drink of choice) Afternoon Snack Mixed Vegetables in dip Water Dinner 3-5 oz. Extra Lean Steak Broiled Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds) Sprinkle greens with cheddar cheese before serving Unsweetened drink of choice Water Late Snack Whole-grain Cereal - <2 cups. 2% Milk Water, Ice Tea Sunday Breakfast Omelet with lots of veggies, Crumbled turkey bacon or sausage & sprinkle of cheese Water Tea-Coffee A.M. Snack Baby carrots and broccoli dipped in Ranch Lunch (400 Calories) 2 slices of Ham (Healthy Choice preferred) 1 slice lite Swiss or American cheese Mustard or mayo (optional) Rolled tightly in 1-2 Romaine lettuce leaves 1 pickle 1 c. vegetable soup (or clear broth soup) Water or unsweetened drink of choice Afternoon Snack Handful of mixed nuts Water Dinner 4 oz. Turkey Meatloaf (recipe below) Steamed green vegetable of choice (green beans, broccoli, asparagus) Water Unsweetened beverage of choice Late Snack ½ peanut butter sandwich on whole grain bread Turkey Loaf: 1 lb. lean ground turkey 1 egg whites 1 c. bread crumbs (use only dried whole grain bread or pork rinds crushed) 1/2 c. ketchup sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion) saute' in olive oil Mix all ingredients, shape into loaf, cover top with more ketchup Bake in 350 oven for 45-60 minutes Week 2 Monday Breakfast 1-2 Tbsp. peanut butter on 1 Slice whole grain bread or toast Coffee or Tea Water A.M. Snack 2 slices of cheese on 4 whole grain crackers Water Lunch Large Plate of dark green lettuce & spinach with all your favorite veggies Cubed chicken breast Dressing of choice Water Unsweetened drink of choice) Afternoon Snack Low-sugar Yogurt with fresh fruit and a few chopped nuts tossed in Dinner 4-6 oz. Grilled or Broiled Salmon with fresh lemon Homemade tartar sauce (pickle relish & Miracle Whip--2 Tbsp.) Steamed or grilled vegetables, season to taste (If grilled, drizzle with 1 tsp. olive oil) Late Snack Handful of Mixed Nuts Water or Skim Milk Tuesday Breakfast 2 Eggs over easy 3 Turkey Sausage Links 1 slice whole grain toast Coffee or Tea Water A.M. Snack 1 apple sliced or 1 banana Dipped in peanut butter Lunch Scoop of chicken salad over bed of greens, tomato Clear Broth soup Water Iced Tea or Unsweetened drink of choice Afternoon Snack 1 piece of fresh fruit Dinner Baked Cornish Hen Steamed Broccoli in cheese sauce Side Salad with low-cal dressing Unsweetened beverage of choice Water Late Snack Sugar-free Yogurt Wednesday Breakfast Scrambled Eggs with added: crumbled turkey sausage, green pepper, onions and cheese Water Tea or Coffee A.M. Snack Cut vegetables with Ranch dip Water Lunch Hearty Chicken Soup without noodles or clear-broth soup of choice Side Salad Water Unsweetened, low-cal drink of choice Afternoon Snack Sliced Strawberries Water Dinner Baked Chicken Breast covered with Marinara Sauce Melt 1 slice mozzarella Cheese Fresh steamed or canned green beans Iced Tea (or unsweetened drink of choice) Water Late Snack 1 slice whole grain toast 1 c. skim milk Water Thursday Breakfast Broccoli & Swiss Omelet Water Coffee A.M. Snack 2 Slices of Cheese on 4 whole grain crackers Lunch Lunchmeat, Cheese, Tomato slices wrapped in 1-2 romaine lettuce leaves Clear broth soup of choice Condiments optional Water Drink of Choice (low-cal, unsweetened)] Afternoon Snack (250 Calories) Handful of mixed nuts Water Dinner Chicken & Vegetable Stirfry: Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) Cook chicken thru first in olive oil then add vegetables, cook until desired doneness, stir in sauce, simmer for 1 min. Water and unsweetened drink of choice Late Snack 1 Slice whole grain toast with butter Water Friday Breakfast Soft Cheese spread on Rykrisp (whole grain) crackers Handful of raspberries or 5 strawberries Water Coffee or Tea A.M. Snack 1 c. Cottage cheese with Peaches (packed in water) or fresh berries tossed in Lunch 1 Turkey Burger Open faced with cheese Add desired toppings Side Salad w/dressing Low-Cal, Unsweetened drink of choice Afternoon Snack Broccoli & Cauliflour cuts dipped in Ranch Dinner Late Snack Low-Sugar yogurt w/fruit Water Saturday Breakfast Scrambled eggs Turkey Bacon 1 Sl. Whole grain toast Water Coffee, Tea A. M. Snack Celery Sticks filled with soft cheese Lunch 1 can. Albacore Tuna over mixed greens Vinegar & Oil (or dressing of choice) Water Low Cal, Unsweetened drink of choice Afternoon Snack Handful of grapes Dinner Broiled Salmon, Tuna or Mackerel Assorted steamed vegetables drizzled with olive oil Small side of Hollandaise Sauce from mix (no more than 1 c. use 1/4 water instead of all milk) Pour over fish & veggies Water Beverage of Choice (low-cal, unsweetened) Late Snack ½ peanut butter sandwich (on whole grain bread) Skim Milk Water Sunday Breakfast Omelet with veggies and a sprinkle of jack cheese 1 slice whole-grain toast with butter Water Coffee, Tea A.M. Snack Assorted veggies dipped in Ranch dressing Lunch Taco Salad (no beans, no shell) with seasoned burger (can substitute turkey), Use Taco Seasoning onions, olives, tomatoes, cheese, avocado slices Salsa, ¼ c. Sour Cream (optional) Water Unsweetened, low-cal drink of choice Afternoon Snack 4 Whole Grain Crackers Soft cheese spread Water Dinner Grilled Chicken Kabobs Skewered Chicken, chunk vegetables, onions Serve with Dipping Sauce (see Recipe) Water Unsweetened Drink of choice Dipping Sauce ½ c. mayonnaise 2 tsp. ketchup 2 tbsp. prepared horseradish ¼ tsp. paprika ¼ tsp. salt 1/8 tsp. oregano 1 dash black pepper Cayenne pepper to taste Late Snack Handful of mixed nuts Week 3 Reintroduce more carbs, however, always in whole grain or wholesome form. Monday Breakfast Eggs Benedict (2 Eggs over Whole Grain English Muffin, slice of ham, hollandaise sauce (from mix - use 1/4 water instead of all milk) Limit sauce to ½ c. Tea or Coffee Water Snack Sliced Cucumbers (Ranch optional) Water Lunch Turkey Burger with toppings Whole Grain Bun Side Salad Water Unsweetened Drink of Choice Snack Cottage Cheese with sliced fruit (fresh or packed in water) Dinner Broiled Salmon with Creamy Lemon Sauce (see Recipe below) Zucchini Pancakes (see Recipe below) Side Salad Low-Cal, Unsweetened drink of choice Water Zucchini Pancakes ¼ c. butter 1 ½ lb. zucchini coarsely shredded (makes 4 cups) ½ clove fresh garlic ½ tsp salt 2 eggs 6 Tbsp. parmesan cheese Combine zucchini, salt let stand 15 min. Press out moisture, stir in eggs, cheese and garlic. Melt butter in pan. Drop bunches into pan and flatten. Turn once, cook until golden brown. Creamy Lemon Sauce (for Salmon) 1T. extra virgin olive oil 1 clove garlic, minced ¼ c. fresh squeezed lemon juice 2 T. capers 1 tsp. lemon-pepper seasoning ½ c. fat-free sour cream Heat oil in small saucepan over medium heat. Add garlic, cook for 1 minute. Reduce heat to low, stir in lemon juice, capers, and lemon-pepper seasoning, cook for 5 minutes. Add sour cream, cook for another 5 minutes or until heated through. Serve over fish. Snack Whole Orange Tuesday Breakfast Omelet filled with veggies Sprinkle with cheese 1 Slice whole-grain toast Coffee, Tea Water A.M. Snack Fresh fruit of choice Lunch Tuna salad over Mixed greens, tomato, other veggies of choice Cup of clear broth soup (chicken, vegetable, cabbage, etc.) Low-Cal, Unsweetened beverage of choice Water Snack Peanut butter on Celery Sticks Water Dinner Chicken Breast - Parmesan style (Optional Can bread lightly if whole grain bread crumbs are used) Fry in olive oil, cover with sauce and simmer Marinara Sauce, add 1/2 can of canned spinach (drain well) Sprinkle with Mozzarella & Parmesan Cheeses Steamed Broccoli or Veggies of Choice Unsweetened, low-cal beverage of choice Water