What Does a Day on a LCWF Diet Look Like?

What does a day on a Low Carb Whole Foods diet look like? We’ve created a sample meal plan below with a non-LCWF example and a modified alternative.

For referenence, approx 4.3g carbohydrates = 1 tsp sugar

Breakfast - SAD diet Carbohydrate content Metabolic (sugar) equivalent
½ cup (40g) rolled oats22.7g5.3 tsp
~26g raisins20.6g4.7 tsp
200ml low fat milk1.2g0.3 tsp
200mL 100% apple juice21g4.8 tsp
Total65.5g15.2 tsp sugar


Breakfast - LCWF alternative Carbohydrate content Metabolic (sugar) equivalent
¼ cup (30g) chia seeds1.1g0.26 tsp
80mL coconut cream2.6g0.61 tsp
100g berries8.2g1.90 tsp
2T (30mL) Cream0.9g0.21 tsp
2 T Greek yoghurt1.3g0.30 tsp
Nuts and seeds3.0g0.69 tsp
Total17.1g4 tsp sugar


Morning tea - SAD diet Carbohydrate content Metabolic (sugar) equivalent
2 ryveta24.6g5.7 tsp
3T hummus4g1 tsp
4 slices tomato1.6g0.4 tsp
Skinny Cappuccino (200mL)10g2.3 tsp
Total40.2g9.4 tsp sugar


Morning tea - LCWF alternative Carbohydrate content Metabolic (sugar) equivalent
2 Olina seeded crackers0.8g0 tsp
3 T avocado<0.1g0 tsp
4 slices tomato1.6g0.4 tsp
Cappuccino FC milk (200mL)9g2.1 tsp
Total11.4g2.5 tsp sugar


Lunch - SAD diet Carbohydrate content Metabolic (sugar) equivalent
2 slices WM bread24g5.6 tsp
2 mashed eggs with Greek yoghurt<0.1g0 tsp
3 lettuce leaves0.1g0 tsp
½ cup grapes14g3.3 tsp
Total38g8.9 tsp sugar


Lunch - LCWF alternative Carbohydrate content Metabolic (sugar) equivalent
2 slices low carb bread4.3g1 tsp
2 mashed eggs with Greek yoghurt<0.1g0 tsp
3 lettuce leaves0.1g0 tsp
Yoghurt with berries9.4g2.2 tsp
Total13.7g3.2 tsp sugar


Afternoon tea - SAD diet Carbohydrate content Metabolic (sugar) equivalent
2 digestive biscuits18.6g4.3 tsp
Total18.6g4.3 tsp sugar


Afternoon tea - LCWF alternative Carbohydrate content Metabolic (sugar) equivalent
1 Olina seeded cracker0.4g0 tsp
2 squares of cheese<1g0 tsp
Total0.4g0 tsp


Dinner - SAD diet Carbohydrate content Metabolic (sugar) equivalent
100g lean beef mince0g0 tsp
1c WM pasta37g8.6 tsp
2c green salad0g0 tsp
1 beer (280mL)10g2.3 tsp
Total47g16.5 tsp sugar


Dinner - LCWF alternative Carbohydrate content Metabolic (sugar) equivalent
100g lean beef mince0g0 tsp
1c zucchini ribbons2g0.5 tsp
2c green salad0g0 tsp
1 Burleigh Big Head beer0g0 tsp
Total2g0.5 tsp sugar


Meal Plan 1 (SAD) Meal Plan 2 (LCWF)
Breakfast65.5g CHO
15.2 tsp sugar
17.1g CHO
4 tsp sugar
Morning tea40.2g CHO
9.4 tsp sugar
11.4g CHO
2.5 tsp sugar
Lunch38g CHO
8.9 tsp sugar
13.7g CHO
3.2 tsp sugar
Afternoon tea18.6g CHO
4.3 tsp sugar
0.4g CHO
0 tsp sugar
Dinner47g CHO
16.5 tsp sugar
2g CHO
0.5 tsp sugar
Total carbohydrate209g45g
Total sugar54 tsp sugar10.2 tsp sugar

SAD= Standard Australian Diet

LCWF = Low Carb Whole Foods alternative

T = tablespoon

Tsp = teaspoon

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Practical Suggestions to Support the Implementation of Low Carb Whole Food (LCWF) Changes