The reason why I decided to create a 3-meal low carb diet menu is because I feel that a low carb diet is the best path to health as long as the foods are coming from healthy, whole foods. The recipes on this menu are foods that I eat every day and feel great on. That being said, though this is a healthy diet, many people that first transition into a low carb diet do not feel too good because it is a big change for the body. Another caveat for you is that if you are a high-performance athlete, this diet is not for you! First, I’ll give you a list of foods you can eat that are included in the low carb diet menu.

  • Vegetables,
  • Healthy Fats,
  • Meats,
  • Low-Sugar fruits,
  • Sugar-free spices and seasonings

Notice that even whole grains (which are supposedly healthy) are not included in this list. Rice, potatoes, and bread should all be avoided as a general rule. Gluten-containing foods should also be removed because generally those foods are high carb. Please note that upon removing carbs, you will be on a high protein low carb diet. The best low carb diet, though should be a high fat diet. Do not be afraid of fat! Saturated fat is in fact very healthy! For further reading about this topic, I'd highly suggest looking into Gary Taubes and his research. So now to the low carb diet menu.

1)      Asian Stir-fry

Ingredients: ½ onion, ½ a red pepper, 3 heads of broccoli, 1 clove garlic chopped, ¼ lb ground beef, 1/2 teaspoon tamari sauce, salt, black pepper, ½ teaspoon coconut oil

Serves 1 hungry individual, can serve 2


Chop the onion and the red pepper into small, bite-sized pieces. Do the same with the broccoli.

Take the coconut oil and place it on the pan on medium heat. I generally take a spoonful and then leave it on the pan so it can melt on the pan.

Now add the vegetables onto the pan. Start with the onions, peppers and broccoli. Add salt and black pepper. Wait 4-5 minutes while stirring occasionally. Now add the garlic.

Now add the ground beef and then the tamari sauce. Continue cooking until the entire stir-fry is cooked. Add some more salt or black pepper for taste. Enjoy!

2)      Coconut Curry

Ingredients: ½ can of Thai Kitchen Coconut Milk full fat, 1 can of diced tomatoes, ½ onion, ½ red pepper, ½ lb chicken breast or ground beef, curry powder, black pepper, salt

Serves 1


Brown meat in a pan with curry powder. Remove from pan and chop the meat into bite sized pieces. Add coconut milk and then veggies. Allow at least 4-5 minutes to cook. Add some more curry powder, black pepper and salt for taste.

3)      Lemon water Ice

Ingredients: Juice from 1 Lemon, enough Ice to fill one cup, Water, <1/2 teaspoon Stevia

Serves 1

Directions: First squeeze the juice out of the lemon. Then throw that along with a cup of ice into the blender. Add enough water for it to blend. If your blender is not strong enough you will need more water. While blending, add the stevia in very small increments at a time. It is very sweet so you do not want to add too much. When the concoction looks like water ice, take it out of the blender and enjoy!

That is it with the low carb diet menu. All of these foods are very low in carbs but there is enough for the body to function! Remember, if you are only a beginner and you still feel hungry upon eating these meals, eat more! Eat enough to feel satiated, as a low carb diet will not get you fat!

Why We Get Fat

Fat is not bad for you!

Why We Get Fat: And What to Do About It
Amazon Price: $15.00 $6.14 Buy Now
(price as of Sep 5, 2013)
Why is my recommendation of a low carb diet NOT unhealthy?

Tamari Sauce

Tamari Soy Sauce, Wheat Free, Organic, 10 oz
Amazon Price: $4.79 $3.49 Buy Now
(price as of Sep 5, 2013)
Included because tamari sauce is generally hard to find (except in health food stores)