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