Sample Meal Plan Example 4 – Low Carb

Low Carb Sample Meal Plan

Here is what I did yesterday for a lower carb day. I have my husband's work holiday part on Friday so I am watching my carbs this week. I'm not counting calories and I'm not doing it as strictly as when I was doing Jamie Eason's 12 week trainer, I am just doing a few carbs with Meal 1, carbs pre and post workout and then veggie carbs the rest of the day. Because my carbs are lower I am increasing my healthy fats.

Meal 1 - 1/4 c. old fashioned oats scrambled with 7 egg whites, 1 big handful fresh spinach, 2oz avocado, 2 Tbsp salsa on top

Meal 2 - 4oz salsa chicken with Mrs. Dash Fiesta Lime seasoning, yellow squash spears, 1 medium red bell pepper, sliced. I cooked the salsa chicken last week and froze it in portioned ziploc baggies. Also snacked on 1 Tbsp almond butter (not pictured)

Meal 3 - 8 oz flounder (wild caught, I buy a big bag at Costco, this was 2 filets). Cooked in pan with lemon juice, 3 cloves fresh garlic (minced), 4 cherry tomatoes (smashed with fork and cooked in pan), 2 big handfuls spinach. This actually tasted really good! Cook the fish with the lemon juice and garlic until flaky, for the last few minutes add spinach and tomatoes. I am a huge garlic lover, so if you don't love it that much just one or two cloves would be good.

Meal 4 - Homemade spaghetti sauce with venison meat (will post recipe later - you could use ground turkey instead of venison) served over shredded cabbage and shredded broccoli (bought a bag of it pre-shredded) with 1 mint chocolate protein bar. I accidentally slept in this morning and so worked out in the evening and tried to get some carbs in pre and post workout.

Meal 5 (post workout) - I made Jamie Eason's cinnamon apple cottage cheese recipe but subbed peaches for apples. I can peaches every year so have a whole closet full of peaches. Plus, I read in Oxygen magazine this month that 1 peach has half the carbs as 1 apple. Tasted good! I had this immediately after my workout and had 3 oz chicken about 45 minutes later.

Meal 6 - Frozen Egg Whites - I eat all six 🙂
But I got my egg whites in the blender and realized I was out of unsweetened cocoa powder! So, I used 1/2 scoop of chocolate MRM brand whey powder instead and also added 1/4 tsp almond extract. Was actually not bad! You have to like almond flavor though to like this combo.


  1. Ok, so this might be a little off topic, but I was wondering how you can your peaches. The only ways I have ever seen uses a lot of sugar. Thanks!

    • Here is a really good guide that I use when I can. This site has EVERYTHING you would ever want to learn about canning, baking, etc. I only added 1/4 cup sugar per 7 cups of water, and honestly I could have just used no sugar at that point. My peaches weren’t quite as firm as when you use a lot of sugar, but the flavor still tasted great!

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