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 oats	22.7g	5.3 tsp
~26g raisins	20.6g	4.7 tsp
200ml low fat milk	1.2g	0.3 tsp
200mL 100% apple juice	21g	4.8 tsp
Total	65.5g	15.2 tsp sugar

Breakfast - LCWF alternative	Carbohydrate content	Metabolic (sugar) equivalent
¼ cup (30g) chia seeds	1.1g	0.26 tsp
80mL coconut cream	2.6g	0.61 tsp
100g berries	8.2g	1.90 tsp
2T (30mL) Cream	0.9g	0.21 tsp
2 T Greek yoghurt	1.3g	0.30 tsp
Nuts and seeds	3.0g	0.69 tsp
Total	17.1g	4 tsp sugar

Morning tea - SAD diet	Carbohydrate content	Metabolic (sugar) equivalent
2 ryveta	24.6g	5.7 tsp
3T hummus	4g	1 tsp
4 slices tomato	1.6g	0.4 tsp
Skinny Cappuccino (200mL)	10g	2.3 tsp
Total	40.2g	9.4 tsp sugar

Morning tea - LCWF alternative	Carbohydrate content	Metabolic (sugar) equivalent
2 Olina seeded crackers	0.8g	0 tsp
3 T avocado	<0.1g	0 tsp
4 slices tomato	1.6g	0.4 tsp
Cappuccino FC milk (200mL)	9g	2.1 tsp
Total	11.4g	2.5 tsp sugar

Lunch - SAD diet	Carbohydrate content	Metabolic (sugar) equivalent
2 slices WM bread	24g	5.6 tsp
2 mashed eggs with Greek yoghurt	<0.1g	0 tsp
3 lettuce leaves	0.1g	0 tsp
½ cup grapes	14g	3.3 tsp
Total	38g	8.9 tsp sugar

Lunch - LCWF alternative	Carbohydrate content	Metabolic (sugar) equivalent
2 slices low carb bread	4.3g	1 tsp
2 mashed eggs with Greek yoghurt	<0.1g	0 tsp
3 lettuce leaves	0.1g	0 tsp
Yoghurt with berries	9.4g	2.2 tsp
Total	13.7g	3.2 tsp sugar

Afternoon tea - SAD diet	Carbohydrate content	Metabolic (sugar) equivalent
2 digestive biscuits	18.6g	4.3 tsp
Total	18.6g	4.3 tsp sugar

Afternoon tea - LCWF alternative	Carbohydrate content	Metabolic (sugar) equivalent
1 Olina seeded cracker	0.4g	0 tsp
2 squares of cheese	<1g	0 tsp
Total	0.4g	0 tsp

Dinner - SAD diet	Carbohydrate content	Metabolic (sugar) equivalent
100g lean beef mince	0g	0 tsp
1c WM pasta	37g	8.6 tsp
2c green salad	0g	0 tsp
1 beer (280mL)	10g	2.3 tsp
Total	47g	16.5 tsp sugar

Dinner - LCWF alternative	Carbohydrate content	Metabolic (sugar) equivalent
100g lean beef mince	0g	0 tsp
1c zucchini ribbons	2g	0.5 tsp
2c green salad	0g	0 tsp
1 Burleigh Big Head beer	0g	0 tsp
Total	2g	0.5 tsp sugar

	Meal Plan 1 (SAD)	Meal Plan 2 (LCWF)
Breakfast	65.5g CHO 15.2 tsp sugar	17.1g CHO 4 tsp sugar
Morning tea	40.2g CHO 9.4 tsp sugar	11.4g CHO 2.5 tsp sugar
Lunch	38g CHO 8.9 tsp sugar	13.7g CHO 3.2 tsp sugar
Afternoon tea	18.6g CHO 4.3 tsp sugar	0.4g CHO 0 tsp sugar
Dinner	47g CHO 16.5 tsp sugar	2g CHO 0.5 tsp sugar
Total carbohydrate	209g	45g
Total sugar	54 tsp sugar	10.2 tsp sugar

SAD= Standard Australian Diet

LCWF = Low Carb Whole Foods alternative

T = tablespoon

Tsp = teaspoon