28 Days of Slow-Carb Meal Plans Just For You

How do you normally manage your meals? Do you just wing it all the time, or do you actually sit down and plan your meals?

It’s no secret that planning your slow-carb meals is going to go much further in helping you actually stick to them than just flying by the seat of your pants.

So in an effort to help you come up with some appropriate meal ideas, I’ve gone through different recipes I’ve used and plans I’ve created for myself to give you a guide.

Keeping it simple goes a long way

I’ve often said that one of the best ways to keep yourself on the plan you create is to make it as easy as possible to do so. The less you have to think about things like exercise and food, the more likely it is that you’ll actually do what you say you will.

In following that precept, these plans don’t have 28 different meals. It’ll be far easier for you to do some extra preparing when you do cook (especially if you have a busy lifestyle) than it would to prepare a different meal every single time you eat. I’ve checked out several meal plans, and the fact is I found it hard to follow them because I was always having to make something new.

The idea here was to create a plan you’d actually follow.

That said, these meal plans aren’t boring. I love to eat delicious food, so I always try to tantalize my taste buds. The plan also is right in line with Rule #2.

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You can modify for your own lifeway

If you follow paleo, you’ll still be able to use most of these ideas. The basis for the majority of the meals are proteins and vegetables. You can omit the legumes if there are some in the meal.

Conversely, some of the meals don’t have legumes in them. I’ve found that lowering legume intake helped more with fat loss, but from what I hear, your mileage may vary. Feel free to incorporate more legumes if you want to.

And now, the meal plans:

These plans will get you through four weeks, so feel free to adjust accordingly!

Oh, one more note: I’m assuming Sunday is cheat day, since that’s mine. I don’t expect yours to be Sunday, but you can just adjust the days to fit your schedule.

Week 1

Monday
Breakfast: Slow-carb breakfast casserole

Lunch: Hamburgers wrapped in lettuce, raw veggie plate, 5 bean salad

Dinner: Slow-cooker pork loin, vegetables

Tuesday
Breakfast: Breakfast casserole

Lunch: Pork loin leftovers

Dinner: Grilled fish, steamed veggies, and lima beans


Wednesday
Breakfast: Breakfast casserole

Lunch: Fish and veggie leftovers

Dinner: Poached egg over chorizo, all over sauteed red peppers and onions.

Thursday
Breakfast: Omelet of eggs, lentils, spinach, and bacon

Lunch: Tuna salad lettuce wraps with chimichurri

Dinner: Halibut macacamia with roasted asparagus*


Friday
Breakfast: Omelet of eggs, lentils, spinach, and bacon

Lunch: “Burrito” bowl – grilled protein of choice, grilled onions & peppers, black beans, diced tomatoes, salsa, guacamole

Dinner: Slow-carb pizza**

Saturday
Breakfast: Breakfast burrito***

Lunch: London broil (on the grill!), spinach-leaf salad

Dinner: Orange chicken stir fry with peppers, onions, carrots, and broccoli




Week 2

Tuesday
Breakfast: Egg cupcakes

Lunch: Shepherd’s pie leftover

Dinner: Baked salmon, lentils, and steamed broccoli


Wednesday
Breakfast: Ham and kale fritata

Lunch: Big salad: fajita steak salad (steak, peppers, onions, spinach leaves, and whatever else you want)

Dinner: Beef roast with onions, carrots, and parsnips. Side of lentils**

Thursday
Breakfast: Ham and kale fritata

Lunch: Roast leftovers

Dinner: Butter chicken with chickpeas and spinach


Friday
Breakfast: Quick omelette (eggs, bacon, lentils, spinach or kale)

Lunch: Tuna and spinach salad (load it up with veggies!)

Dinner: Pork chops, red beans and garlic, green beans

Saturday
Breakfast: Coconut milk and curry fritata*

Lunch: my smokey, zesty, irresistible chili**

Dinner: London broil, steamed broccoli, lentil stew**



Week 3

Monday
Breakfast: breakfast casserole

Lunch: London broil leftovers, spinach leaf salad (any veggies you want) with a oil/vinegar dressing

Dinner: Beef burgundy, asparagus, cauliflower mash

Tuesday
Breakfast: breakfast casserole

Lunch: Fajita salad w/ guac and black beans (cook up the peppers and onions)

Dinner: Fish, steamed veggies


Wednesday
Breakfast: breakfast casserole

Lunch: Fish and veggie leftovers (wrap them in lettuce, like a taco!)

Dinner: Rotisserie Chicken, side of spiced cauliflower and carrots.

Thursday
Breakfast: breakfast casserole

Lunch: Leftover chicken, pulled, in a salad with red beans

Dinner: Slow-carb crab cake patties over wilted spinach leaves


Friday
Breakfast: eggs, lentils, spinach, bacon omelet

Lunch: “Burrito” bowl

Dinner: Pork loin, broccoli, and lentils

Saturday
Breakfast: Sausage, kale, mushrooms, onions, peppers, in the form of a fritata

Lunch: Pork dinner leftovers

Dinner: Slow-carb Beef and Lentil Soup



Week 4

Monday
Breakfast: Eggs, lentils, bacon, spinach omelet

Lunch: Soup leftovers

Dinner: Thai chicken over shredded cauliflower

Tuesday
Breakfast: Egg cupcakes

Lunch: Thai chicken leftovers

Dinner: Tilapia fillet with summer squash


Wednesday
Breakfast: Eggs, lentils, bacon, spinach omelet

Lunch: Turkey, ham, olives, sauteed onions and peppers, in a lettuce wrap

Dinner: Ña Ever’s awesome Pan de carne (that means a really great meat loaf)

Thursday
Breakfast: Egg cupcakes

Lunch: meat loaf leftovers

Dinner: Ginger pork stir fry (the recipe says beef, but you can use pork)


Friday
Breakfast: Eggs, lentils, bacon, spinach omelet

Lunch: stir fry leftover

Dinner: Crabcakes; roasted carrots, onions, and asparagus

Saturday
Breakfast: Breakfast burrito

Lunch: Hamburgers – burger, ham, 1 egg, onion, tomato, homemade mayo, in a lettuce “bun”

Dinner: Chili


There you have it! Check your pantry and fridge and make your shopping list!

Need more meal plan love?

FMF has partnered up with a company called E-Meals. I’ve mentioned them before. Basically you pay as little as $5 a month and they’ll send you a weekly menu – all 21 meals – and a shopping list. It’s a great deal.

I used to recommend them with the caveat that you had to think about the meal plan a bit and pull out the non-slow carb stuff. I don’t really have to do that anymore.

They’ve recently come out with a paleo meal plan. That’s basically slow-carb with fruit instead of beans. It’s an easy swap if you want to, or you could just try paleo out. The principles of slow-carb and paleo are the same. Here’s a 1-week sample of their paleo plan.

Check out E-meals – it’s definitely worth a look!

I have one real question for you before you go: How can I make meal plans like these better for you? What can I change to make this immensely shareable with everyone you know? Please let me know in the comments!

*recipe from Robb Wolf’s 30 Day Transformation
**recipe found in slow-carb recipe series
***recipe from Mark Sisson’s Quick Easy Paleo Recipes

Related Posts:

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Comments

  1. I follow Paleo Cookbook and I use some recipes from it, for example I one of them on youtube: http://www.youtube.com/watch?v=a9r2qQBuzlM
    Very good article, Thanks,

  2. Hi Just new to this but I’m a pretty decent cook, one thing I’ve found is a site where you can plug in all the foods you have available, say in the tha pantry and fridge and it will then spit out a list of receipes that you can make with the different combinations of food, while it’s not strictly a Paleo receipe system a lot of the foods you can make, if you imput fairly strict ingredients, are within tolerences.

    The site is http://www.supercook.com/ Try it it works really well.

    • Thanks for sharing that link, Terry! Even though it’s not strictly paleo or slow carb, all it takes is a bit of thought to convert almost any recipe into a properly healthy one.

      -j

  3. Kristine says:

    Thank you for putting all this together! I tried a slow-carb diet last fall and could only keep up with it for a few weeks, and that was really due to the fact that I couldn’t plan ahead well enough. My question for you would be if you have any ideas for slow-carb recipes or substitutions for someone that can’t eat onions, broccoli, or cauliflower. My husband has some major food sensitivities and it seems like those three ingredients play a big role in most slow-carb diet plans I’ve seen. Any ideas?

    • Hey Kristine, thanks for checking this out!

      In case you haven’t seen them, check out my slow-carb recipes page as well as my page with the slow-carb food list. I’ve got a bunch of different recipes there that might have some interesting things. I do love onions, though, so there’s a good chance they’re in a bunch of my recipes. :)

      A short list of vegetables that I’d think about trying are leafy greens (cabbage, bok choy, chard, kale, spinach); cucumbers, zucchini, summer squash; asparagus; and green beans.

      With any luck, your husband’s food sensitivities will be related to a sensitivity to wheat and with prolonged abstention from white carbohydrates his vegetable problems will go away and he’ll be able to eat any kind of veggies. :)

      Let me know how it goes!
      -jason

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