Smart-carb meal plan
With the buzz over Atkins, South Beach and other low-carbohydrate diets, many people are anxiously examining the number of carbs they consume. But carbohydrates – found in grain products such as bread and pasta, fruit and vegetables and some dairy – are part of a healthy diet. And too few carbs can lead to fainting and fatigue.
This smart-carb meal plan is designed to limit the amount of carbohydrates consumed in one day to under 120 grams—almost 35 per cent less than what's found in a normal Canadian diet. Created by registered dietitian, Charlene Chen, this seven-day meal plan, complete with daily and weekly grocery lists, is safe, balanced, healthy and easy to use. To maximize its potential, keep these things in mind:
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
| Breakfast • ½ cup (125 mL) of milk • 1 cup (250 mL) of oatmeal (made with ½ cup of milk), sprinkled with 1 tbsp (15 mL) of sunflower seeds, 1 tbsp (15 mL) of raisins and 1 tsp (5 mL) of brown sugar • 1 boiled egg |
| Snack • 3 crackers, 2 slices of cheddar cheese • 1 peach |
| Lunch • 1 pita pocket with 3 oz (75 mL) of canned pink salmon, 1 ½ tbsp (22.5 mL) of light mayo, dill and green onions to taste and 1 tbsp (15 mL) of your favourite salad dressing • ½ cup (125 mL) of baby carrots • ½ cup (125 mL) of pepper slices • ½ cup (125 mL) of zucchini sticks • 2 tbsp (30 mL) of vegetable dip • 1 tangerine |
| Snack • ½ cup (125 mL) of toasted soy nuts |
| Dinner • 1 cup (250 mL) of milk • Barbecued chicken fajitas—1 fajita • Dressy barbecued asparagus—2 servings |
| Day Total: 111 g carbs |
| Breakfast • 1 slice of toast with 1 tbsp (15 mL) of peanut butter • 1 cup (250 mL) of milk |
| Snack • 1 banana |
| Lunch • (Leftover) Barbecued chicken fajitas—1 fajita • (Leftover) Dressy barbecued asparagus —1 serving • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of strawberries |
| Snack • 1 peach |
| Dinner • 1 cup (250 mL) of milk • Gingered pork and pepper stir-fry—2 servings • Chili-garlic beans—2 servings |
| Day Total: 116 g carbs |
| Breakfast • 1 cup (250 mL) of milk • ½ cup (125 mL) of cereal • 1 grapefruit |
| Snack • ½ cup (125 mL) of cashews |
| Lunch • 1 whole-wheat wrap with 3 oz (75 mL) of tuna, a handful of chopped celery, green onions to taste, 1 tbsp (15 mL) of light-flavoured mayonnaise and a sprinkle of seasoning spices • ½ cup (125 mL) of celery sticks • ½ cup (125 mL) of red pepper slices • 2 tbsp (30 mL) of vegetable dip • 1 pear |
| Snack • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of strawberries |
| Dinner • 1 cup (250 mL) of milk • Mixed greens with maple vinaigrette—3 servings • Balsamic salmon—1 serving |
| Day Total: 107 g carbs |
| Breakfast • ½ cup (125 mL) of cottage cheese • ½ cup (125 mL) of strawberries (or other fresh fruit) • 1 cup (250 mL) of milk |
| Snack • 3 crackers • 2 slices of cheese |
| Lunch • (Leftover) Balsamic salmon—1 serving • (Leftover) Mixed greens with maple vinaigrette—3 serving • 4 pieces of Melba toast • 1 orange |
| Snack • ½ cup (125 mL) of roasted peanuts • 1 peach |
| Dinner • 1 cup (250 mL) of milk • Zesty grilled steak—1 serving • Easy grilled vegetables—2 servings • ½ cup (125 mL) of cantaloupe |
| Day Total: 105 g |
| Breakfast • Banana yogurt shake with ½ cup (125 mL) of flavoured yogurt, 1 banana and ½ cup (125 mL) of milk • ½ a toasted English muffin with 1 tsp (5 mL) of margarine |
| Snack • 3 crackers • 2 slices of cheese |
| Lunch • 1 large salad with romaine lettuce, sliced steak (leftover), tomatoes, cucumbers and 3 tbsp (45 mL) of salad dressing • 2 pieces of Melba toast • 1 orange |
| Snack • 1 apple |
| Dinner • 1 cup (250 mL) of milk • One-dish sausage jambalaya—1 serving • Minted zucchini slaw—2 servings • ½ cup (125 mL) of berries |
| Day Total: 117 g carbs |
| Breakfast • 1 cup (250 mL) of milk • Ham and egg omelette with 2 eggs, ½ cup (125 mL) of finely chopped ham, 1 tbsp each of green onions, dry mustard, grated parmesan cheese and 2 tbsp (30 mL) of milk – Garnish with tomato slices • 1 slice of whole-wheat toast with 1 tbsp (15 mL) of diet jam |
| Lunch • Beefy ceasar salad with hot garlic bread—1 serving • 1 cup (250 mL) of yogurt • ½ cup (125 mL) of berries |
| Snack • 1 orange |
| Dinner • 1 cup (250 mL) of milk • Roasted red pepper bouillabaisse—1 serving • 1 cup (250 mL) of steamed asparagus with balsamic dressing |
| Snack • 1 granola bar |
| Day Total: 115 g carbs |
| Breakfast • 2 sausage patties • 1 slice of whole-wheat toast with 1 tbsp (5 mL) of margarine • 1 cup (250 mL) of milk • ½ cup (125 mL) of cantaloupe |
| Lunch • Barbecued souvlaki salad—1 serving • 1 small pita bread brushed with margarine and lightly broiled until slightly crispy |
| Snack • 1 cup (250 mL) of yogurt |
| Dinner • 1 cup (250 mL) of milk • Chicken lettuce wraps—1 serving • 1 orange |
| Snack • 1 serving of diet Jello • 1 serving of fresh fruit of choice |
| Day Total: 113 g carbs |
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