21-day low carb meal plan

 

Beginners’ guide, 21-day low carb meal plan

With the combination of recipes in our ebook ‘The Asian Low Carb Secret’, and recipes from our website, here are the suggestions for planning your meals.

Low carb high fat (LCHF) eating lifestyle focuses on eating plenty of good fat like coconut oil, olive oil, butter, animal fat etc., fresh meat, fresh seafood, fresh vegetable, some dairy and very minimal fruit. No simple starch and sugar are recommended, only with very little natural sweetener in some of the recipes.

Our focus on food preparation is using the freshest ingredients possible. Planning ahead also help not need to cook every meal from scratch, instead cook once and eat twice. Especially if you have a busy lifestyle and used to eat out most time, you can learn how to prepare food ahead of time with extra portions that could make another delicious meal the next day. Eating the food that you prepare at home is healthier than eating out.

This selection of the 21-day meal plan would give you a good start and most importantly, an idea on how you can plan your delicious low carb meals ahead of time.

The serving size suggested is base on one person. First, take a look at the recipe to find out how many portions that recipes yield. And than how many people in your family you are cooking for. That would help you to decide how many portion you should cook, with extra portions for the next day.

If you haven’t own the book ‘The Asian Low Carb Secret’, click here to get it.

 

Week 1

 

Day 1 (Sunday)

Suggestion:

– Saturday could be your grocery shopping day to get ready for Sunday food preparation.

– Sunday could be your cooking day to plan for the week ahead, or pick a day that is most convenient for you. You’ll realized from this example that the more you can prepare over the weekend, the less you have to cook during the week.

– For the first week, bake a batch of Gourmet Homemade Granola and you can eat it for the next couple weeks.

– Make a batch of the Creamy Mayonnaise and store it in the refrigerator

– Cook a pan of Egg Frittata for breakfast and have extra for Monday morning.

– Cook a pot of Homemade Chicken Broth and save the remaining portions for following days.

– Cook extra portion of dinner Espresso Ribs for the following day.

Breakfast

1 serving of Egg Frittata

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water infused with lemon slices

Lunch

1 serving of Sweet and Spicy Prawns

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Espresso Ribs

2 servings of green beans cooked with lard

1 bowl of Homemade Chicken Broth

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 2 (Monday)

Suggestion:

– Simple food preparation today.

Breakfast

1 serving of Egg Frittata (extra portion from the day before)

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water infused with lemon slices

Lunch

1 chicken leg with skin (from making the broth the day before) top with 1 tablespoon melted butter

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water 

Dinner

1 serving of Espresso Ribs (extra portion from the day before)

2 servings of steamed broccoli drizzled with melted butter

1 bowl of Homemade Chicken Broth (extra portion from the day before)

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 3 (Tuesday)

Suggestion:

– Prepare dinner Salmon Assam curry with extra portion for the following day lunch.

Breakfast

½ cup Gourmet Homemade Granola added with 2 tablespoons of Greek yogurt, ¼ cup of berries, ½ cup of whole milk and ½ cup heavy cream added in.

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water infused with lemon slices

Lunch

Using ½ cup of chopped chicken (from making the broth), mix with 2 tablespoons chopped celery and 4 tablespoons of the homemade Creamy Mayonnaise to make a chicken salad

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Salmon Assam (Tamarind) Curry

1 cup of sautéed spinach with butter and garlic

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 4 (Wednesday)

Suggestion:

– Cook an egg breakfast, or have Gourmet Homemade Granola for breakfast

Breakfast

1 serving of Home Perfected American Omelette

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water infused with lemon slices

Lunch

1 serving of Salmon Assam (Tamarind) Curry

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a mid week dinner night out. Chose to eat the protein and fat you can find.

Alternatively, you can cook a simple meal by pan searing fish fillet and top with a big spoon full of homemade creamy mayonnaise. Eat with 2 handful of spinach salad.

 

Day 5 (Thursday)

Suggestion:

– Cook a simple breakfast

– Prepare a whole Paprika Baked Chicken for dinner with enough for the following day. Alternatively, buy whole roasted/rotisserie chicken.

Breakfast

4 slices of Crispy Bacon and 3 sunny sides up eggs

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

Poach or steam a few prawns to serve with Spicy Creamy Mayonnaise

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving (5 ounces) Paprika Baked Chicken

1 cup of stir-fry broccoli or 1 portion of salad green with 3 tablespoons olive oil and balsamic vinegar

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 6 (Friday)

Suggestion:

– Cook Marcona Almond Prawns for dinner with extra portion for following day 

Breakfast

½ cup Gourmet Homemade Granola added with 2 tablespoons of Greek yogurt, ¼ cup of berries, ½ cup of whole milk and ½ cup heavy cream added in.

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 cup of shredded Paprika Baked Chicken (extra portion from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving Marcona Almond Prawns

1 cup bok Choy stir fry in garlic and olive oil.

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 7 (Saturday)

Suggestion:

– Now you completed a week! Enjoy a leisure Low Carb Pancakes breakfast or brunch if is not a working day. Prepare an extra portion to eat with Sunday dinner.

– Do your weekly shopping to prepare for the week ahead.

Breakfast

1 serving of Low Carb Pancakes with butter

½ cup of blueberries, black berries or raspberries

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving Marcona Almond Prawns (from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a weekend dinner night out. Chose to eat the protein and fat you can find.

 

Week 2

 

Day 8 (Sunday)

Suggestion:

– This is the second Sunday to plan for the week ahead.

– Bake a Bacon Jalapeno Quiche for breakfast and have extra for the following day.

– Set aside a portion of fresh prawns when preparing Coconut Prawns for lunch.

– Cook extra portion of Dong Po Rou-Braised Pork Belly dinner for the following day.

Breakfast

1 serving of Bacon Jalapeno Quiche

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

One serving of Coconut Prawns

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Dong Po Rou-Braised Pork Belly with Low Carb Pancakes (extra portion from Saturday)

2 servings of green beans cooked with lard

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 9 (Monday)

Suggestion:

– Light preparation with Poach Prawns for lunch

Breakfast

1 serving of Bacon Jalapeno Quiche (extra portion from the day before)

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

6 medium size Poach Prawns top with 2 tablespoons soft butter.

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Dong Po Rou-Braised Pork Belly (extra portion from the day before)

2 servings of steamed broccoli drizzled with melted butter

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 10 (Tuesday)

Suggestion:

– Prepare Garlic Butter Cauliflower Fried Rice for lunch with extra portion for the following day.

– Prepare Pancetta Olive Rock Fish for dinner. Sear extra portions of fish for lunch the next day.

Breakfast

½ cup Gourmet Homemade Granola with 2 tablespoons of Greek yogurt, ¼ cup of berries, ½ cup of whole milk and ½ cup heavy cream added in.

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Garlic Butter Cauliflower Fried Rice top with a fried egg

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Pancetta Olive Rock Fish

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 11 (Wednesday)

Suggestion:

– Cook 2 eggs for breakfast with Garlic Butter Cauliflower fried Rice (extra portion from the day before)

– Prepare a portion of Dill Sauce

Breakfast

1 portion of Garlic Butter Cauliflower fried Rice top with two fried eggs

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Pan seared Rock Fish top with Dill Sauce (extra portion of fish from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a mid week dinner night out. Chose to eat the protein and fat you can find.

 

Day 12 (Thursday)

Suggestion:

– Cook a Egg Frittata breakfast with extra portion.

– Marinated Sesame Ginger Chicken the night before and make a quick stir-fry for lunch.

– Prepare extra portion of Grilled Pork Chop or Beef Steak dinner for the following day

Breakfast

1 serving of Egg Frittata

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Sesame Ginger Chicken

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Grilled Pork Chop or Beef Steak with Dill Sauce

1 cup of stir-fry broccoli or 1 portion of salad green with 3 tablespoons olive oil and balsamic vinegar

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 13 (Friday)

Suggestion:

– Cook a breakfast

– Cook One Pot Salmon Stew dinner with extra portion for following day

Breakfast

4 slices of Crispy Bacon and 3 sunny sides up eggs

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of sliced Grilled Pork Chop or Beef Steak top with Dill Sauce (from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of One Pot Salmon Stew

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 14 (Saturday)

Suggestion:

– Now you completed another week!

– Do your weekly shopping to prepare for the week ahead.

Breakfast

1 serving of Home-perfected American Omelete

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of One Pot Salmon Stew (from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and balsamic vinegar

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a weekend dinner night out. Chose to eat the protein and fat you can find.

 

Week 3

 

Day 15 (Sunday)

Suggestion:

– This is the second Sunday to plan for the week ahead.

– Cook extra portion of Low Carb Pancakes and Crispy Bacon for the following day.

– Cook extra portion of dinner for the following day.

– Prepare a portion of Homemade Tomato Puree for Thursday

Breakfast or brunch

1 serving of Low Carb Pancakes and Crispy Bacon

½ cup of blueberries, black berries or raspberries

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Dinner

1 serving of Signature slow-Roast Pork Ribs

2 servings of green beans cooked with lard

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 16 (Monday)

Suggestion:

– Quick stir-fry of Curry Spiced Prawns lunch today. Ingredients can be prep a day ahead or cook the day before.

Breakfast

1 serving of Low Carb Pancakes and Crispy Bacon (extra portion from the day before)

½ cup of blueberries, black berries or raspberries

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Curry Spiced Prawns

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Signature slow-Roast Pork Ribs (extra portion from the day before)

2 servings of steamed broccoli drizzled with melted butter

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 17 (Tuesday)

Suggestion:

– Prepare Shiratake Pad Thai lunch with extra portion. Ingredients can be prep on Sunday. Cook extra portion for the next day.

– Prepare Five Spiced Chicken for dinner with extra portion for the following day lunch.

Breakfast

½ cup Gourmet Homemade Granola with 2 tablespoons of Greek yogurt, ¼ cup of berries, ½ cup of whole milk and ½ cup heavy cream added in.

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Shiratake Pad Thai

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Five Spiced Chicken

1 cup of sautéed spinach with butter and garlic

1 cup of chamomile tea with no sweetener

1 big glass of water

 

Day 18 (Wednesday)

Suggestion:

– Cook Home Perfected American Omelette, or have Gourmet Homemade Granola for breakfast

Breakfast

1 serving of Home Perfected American Omelette

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Five Spiced Chicken with Shiratake Pad Thai (extra portion from the day before)

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a mid week dinner night out. Chose to eat the protein and fat you can find.

 

Day 19 (Thursday)

Suggestion:

– Prepare Egg Frittata breakfast with extra portion

– Prepare Pan seared fish fillet lunch. Prepare a portion of Avocado Sauce

– Prepare Meatloaf dinner with extra portion

Breakfast

1 serving of Egg Frittata

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Pan seared fish fillet with Avocado Sauce

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water 

Dinner

1 serving of Meatloaf

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of tea with no sweetener

1 big glass of water

 

Day 20 (Friday)

– Prepare Hong Sau Halibut dinner with extra portion.

Breakfast

Egg Frittata (extra portion from the day before)

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

1 serving of Meatloaf (extra portion from the day before)

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

1 serving of Hong Sau Halibut

2 cups of green salad drizzled with 3 tablespoons olive oil and a squeeze of lemon juice, sprinkle with salt and pepper.

1 cup of tea with no sweetener

1 big glass of water

 

Day 21 (Saturday)

Suggestion:

– Now you’ve completed the third week!

– Do your weekly shopping to prepare for the week ahead.

– Cook extra portion of Low Carb Pancakes and Crispy Bacon for the following day.

– Cook extra portion of lunch for the following day.

Breakfast 

1 serving of Low Carb Pancakes and Crispy Bacon

½ cup of blueberries, black berries or raspberries

1 cup of BPC (bullet proof coffee) or BPT (bullet proof tea)

1 big glass of water

Lunch

Kimchi Spicy Seafood Soup

1 cup of hot tea/coffee with no sweetener

1 big glass of water

Dinner

Have a weekend dinner night out. Chose to eat the protein and fat you can find.

 

Day 22 (Sunday)

Now you should be familiar with the flow of how you can prepare your meals or cooking ingredients ahead of time. Cook once and eat twice help to save time. You’ll get better and more creative as you go. Enjoy eating well in this LCHF eating lifestyle!