Sure Fire Fat Loss: 21 Slow Carb Meal Ideas

Have you seen Twitter lately? Do a search on the #4hb tag, and you’ll be (pleasantly) surprised at how much chatter it gets! It’s great to see so many people interested in changing their lives.

A lot of folks ask about slow carb meal ideas, and since I’ve got several weeks of slow-carb under my belt I figured I’d share a few of my meals to give some ideas.

Before I get to the ideas, just a quick note: I’m switching to a 2-day posting schedule for a while. I’ve got a couple other projects I’m working on, including some exciting stuff for FMF, and I just won’t have the time to write as often. So as of this week, new posts will come out Mondays and Thursdays.

On to the meal plan!

All of the meals in the list are slow-carb, but not all of them are paleo. If you want to paleo-ify it, just take out the legumes and add more veggies. My typical paleo snacks are nuts and some dried cranberries or “nutty blueberry balls”.

Here’s a pretty typical slow-carb week:


Breakfast: eggs, bacon, broccoli, black coffee
Lunch: roasted chicken thighs, broccoli
Second lunch: Lettuce wraps w/ turkey or roast beef and tomato, dijon mustard
Dinner: beef and vegetable stir-fry


Salmon recipe for your slow carb or paleo lifestyle.Breakfast: eggs, bacon, frozen spinach, lentils, black coffee
Lunch: beef and vegetable stir-fry (leftovers)
Second lunch: Lettuce wraps w/ turkey or roast beef and tomato
Dinner: broiled salmon, white bean mash, and roasted asparagus


Breakfast: eggs, bacon, frozen spinach, lentils, black coffee
Lunch: Chipotle!
Second lunch: (if you need one…) celery sticks with hummus
Dinner: roasted chicken thighs, broccoli, summer squash, lentils


Breakfast: eggs, bacon, frozen spinach, lentils, black coffee
Lunch: Green salad with onions, peppers, tomatoes, broccoli, carrots, with a can of tuna. Homemade soy sauce/Dijon mustard dressing
Second lunch: celery sticks with black bean dip and salsa (homemade!)
Dinner: Burgers (turkey or beef) with garlic and onion built in, grilled portabello, and avocado slices in a lettuce “bun”. Feijoada (Brazilian black beans), grilled veggies.


Breakfast: eggs, bacon, frozen spinach, lentils, black coffee
Lunch: leftover burgers, beans, and veggies
Snack: handful of almonds
Dinner: Date night! Go out with your S.O. to a steakhouse. Get (obviously) a steak with a double side of veggies. Enjoy a glass of red wine.


Cheat your butt off. Eat whatever you want.

Sunday – generally kind of light

Slow-carb/Paleo friendly breakfast burritoBreakfast: breakfast burrito, black coffee
Lunch: some left overs
Dinner: kimchi soup

There you have it! A week’s worth of slow-carb meals. I’ve done all the thinking, now you just need to go shopping. 😉

Have you noticed a trend? For me the simplest way to get my breakfast solid is to just do the same thing over and over. When I get tired of spinach and lentils, I’ll switch to broccoli and beans. Or I’ll do spinach and beans or lentils and kale. The same basic idea with small changes in ingredient or seasoning make it seem like a totally different meal.

The biggest tip I can give you to keep losing fat

There’s one thing you can do that will dramatically increase your chances of having a successful week every week. It’s not that difficult, but it does take some planning. You’ve probably even thought about it a couple times.

Plan your menu every week. You’ll never have to get into a position where you’re not sure what you’ll eat, and you won’t give yourself the chance to trip up.

To help you plan, download this simple PDF that you can print out every week. Write your meals down, and hang it on your fridge. To download, click the link or right click and choose “save link as”.

Please come back and share with us some of your meal ideas and how well you did while following your plan! Seeing your progress is very inspiring!

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  1. Now that looks promising but only if I can actually do that. I find it hard to compromise on the taste, but I think I should give that a try.

    • Do it up! I’ve found that most things aren’t really taste-related. For example there’s no way shredded cauliflower tastes like rice no matter how hard I try to make it. I find that it’s the consistency that is what does the trick.


  2. Great post Jason – really helpful!

    One quick suggestion – a slow carb breakfast for cheat day! It’s better to start with one, and then hammer into the cheat foods from lunchtime on, giving yourself around 12 hours of food, vs 16 or 17hrs.


  3. Planning is so important! I wrote a post about my favourite go to slow carb lunch recipe here – seriously takes 5 minutes to make and totally 4HB compliant:

    Enjoy 🙂

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