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Download Your Free Low Carb Meal Planner
Keeping a weekly meal tracker can be a game-changer when you're following a low carb diet. By filling in your meals and snacks you'll have a clearer idea of your overall intake, which makes it easy to stick to your target. Use our handy free tracker to stay on top of your healthy eating goals and stick to your low carb diet.
To plan your weekly meals, download our low carb meal planner.
What is a low carb diet?
A low carb diet simply involves restricted consumption of carbohydrates, prioritising protein, fat, and healthy vegetables instead. Foods typically rich in carbohydrates include pasta, bread, and sugary foods. Following a low carb meal plan will mean avoiding or eating significantly less of these types of food.
An alternative diet for those who are looking to lower their carb intake is the Keto diet. Keto meals typically consist of 20 grams or less of carbohydrates, at least 20 grams of protein, and between 450-800 kcal. More information about our keto meal plan can be found on the keto diet plan page.
Benefits of Following a Low Carb Diet
- Losing weight: Many people follow a lower carb diet to lose weight. Carbs are actually less filling than fat and protein, which means we can end up eating more on a higher carb diet.
- Consuming less sugar: When carbohydrates break down in our bodies, they turn into sugar. Therefore when you decrease your carb intake, you decrease your sugar intake in return, which reduces insulin fluctuation.
- Eating more vegetables: When we reduce carbs, typically these are replaced by extra veggies, which are an important part of a healthy balanced diet.
- More energy Ever felt sluggish after a carb heavy meal? Carbs are hard work for our body to break down, so when we consume a lot of carbs we can often feel lethargic. The foods you typically consume on a lower carb diet should also help to regulate your blood sugar, which means you'll have more steady energy levels throughout the day
Low Carb Foods
- Fruits - specifically blueberries, and strawberries
- Lean meats, such as turkey, chicken breast, or pork
- Leafy green vegetables such as kale, cavolo nero, spinach and rocket.
- Cauliflower, broccoli, cucumber, asparagus, radishes mushrooms, tomatoes, aubergine and cabbages.
- Oils, such as coconut oil, olive oil, and rapeseed oil.
- Unsweetened dairy products including plain whole milk and plain Greek yogurt.
- Nuts and seeds, including nut butter.
Low Carb Swaps
- Cauliflower rice for white rice.
- Courgetti for pasta.
- Lettuce leaves for wraps or bread.
- Unsweetened yoghurt for regular yoghurt. Top tip, check the label! often "plain" yoghurt still contains sugar.
- Nuts and seeds for crisps.
- Chickpea flour for white flour.
Get the Discount Directly on the App
Scan the QR code with your smartphone, or click on the button below to redeem your discount on the Green Chef app.
An Easy Way to Follow a Low Carb Diet
With Green Chef’s lower carb plan, you’ll receive a weekly box tailored to following this diet. Take your pick from a changing weekly menu and Green Chef delivers pre-portioned, fresh ingredients to cook these lower carb recipes, straight to your door. Every box is packed with exciting ingredients to create delicious lower carb recipes, chosen for their reduced carbohydrate content and balanced out with healthy fats, protein sources and vegetables.Inspired by cuisines from around the world, their lower carb recipes balance high protein with a measured amount (under 35g) of high-quality carbohydrates, to create a versatile menu each week that’s as filling as it is delicious.
By featuring big quantities of fresh veg and clever ingredients like cauliflower rice, you won’t even miss the rice and pasta. The Green Chef lower carb recipes are a quick route to your five a day, and are designed with key nutrients in mind so you get sufficient fibre and B vitamins.
Low Carb Dinner Ideas
Following a low carb eating plan doesn’t need to be boring. We’ve rounded up some of our favourite, delicious lower carb and carb free meals, including Miso Glazed Salmon, a tasty (and easy!) Brazilian-style Prawn Moqueca and this mouth-watering Sweet and Sticky Beef Bowl. All the flavour, lower on carbs.
How to Follow a Low Carb Diet
Eating a lower carb diet means you’ll be taking in plenty of key nutrients, such as fibre and B vitamins. Following this approach to food is simple.
Per serving, Green Chef’s lower carb meals contain 35 grams or less of carbohydrates, an average of 20 grams of protein, and between 450-650 calories. Getting used to this new balance can be a challenge. Here’s how Green Chef can help:
- Get more variety in your diet; we know that it’s easier to stick to diets when you have recipes to look forward to and delicious ingredients to enjoy.
- Cook from scratch and knowing exactly what goes into your meals is an important way to keep healthy and diets like lower carb.
- Be able to plan out your lower carb meals at the start of the week - this is another helpful way to keep to your lower carb diet, and it’ll also save you time each day.
Green Chef Low Carb Meal Delivery: An Easy Way to Follow a Low Carb Diet
Green Chef takes the hassle out of following a lower carb diet by providing you with everything you need to stay on track, while enjoying delicious lower carb meals. You’ll receive a weekly box filled with the ingredients needed to cook tasty meals and each recipe is simple to follow. You can skip weeks, pause, or cancel at any time you like.Green Chef’s lower carb recipes are created by a team of chefs and registered nutritionists so you can be confident that the meals are always nutritious and tasty. Simply choose your favourite lower carb recipes and sit back: Green Chef will deliver everything you need to your door, even if you’re not home. Use the time you would have spent planning and shopping to do something you love instead.
Learn More About How Lower Carb Diets & Green Chef Works
What is classed as a low carb diet?
What is the difference between low carb and keto?
How to cook lower carb meals
With eating fewer carbs, you’ll want to ensure that you’re still getting a healthy nutritional split when you cook your meals. One of the best tactics for cooking low carb meals is to see each component of your dish for its nutritional value. The important quantities to consider are fibre, protein and fat.
Prioritising your protein source will help you to feel fuller for longer, while packing enough fibre will aid good digestion and the good fat quantity will contribute to keeping your heart healthy.
What foods are low in carbs?
- Lean meats, such as turkey, chicken breast, or pork
- Fish
- Leafy green vegetables such as kale, cavolo nero, spinach and rocket.
- Cauliflower, broccoli, cucumber, asparagus, radishes mushrooms, tomatoes, aubergine and cabbages
- Nuts and seeds, including nut butter
- Oils, such as coconut oil, olive oil, and rapeseed oil
- Fruits - specifically blueberries, and strawberries
- Unsweetened dairy products including plain whole milk and plain Greek yogurt