Meal plan suggestions
Breakfast
Eggs are the ideal low carb food. They are filling and can be prepared in lots of different ways.
Add cheese, bacon or mushrooms to scrambled eggs or an omelette. Low carb muffins
Boiled eggs are filling but may be a bit low in fat. Try the Irish dish of ‘egg in a cup’ – hot boiled eggs mashed with butter and salt.
Full fat Greek-style yoghurt (check the carb count) is a great low carb breakfast that’s easy to transport if you need breakfast on the go or at work. Add some double cream and ground cinnamon or vanilla if you like. On Bootcamp Light you can add a sprinkle of chopped nuts, a few berries, or a little grated chocolate.
Leftovers are a great way to think outside the box, especially if mornings are rushed. There’s no need to stick to traditional breakfast foods. Continental Europeans frequently eat meat, eggs and cheese for breakfast, rather than sugar stuffed cereals or toast.
Lunch
Salads are a dependable friend. Add mayonnaise or vinaigrette made with extra virgin olive or nut oil and wine vinegar (balsamic vinegar is high carb). If buying mayonnaise look for one made from olive or cold pressed (non-processed) canola (rapeseed) oil with a low carb count or try making your own.
Lettuce ‘wraps’ are a good replacement for sandwiches, burgers and tortillas. Simply wrap your filling in a large lettuce leaf.
Eggs are a good option for lunch; try Spanish tortilla, frittata, melette, or ‘crustless’ quiche made without pastry.
Dinner
Simpler is easier at first – start with a high-fat meat, such as chicken thighs or pork chops then add a couple of low carb vegetables preferably cooked with fat, i.e. roasted, fried, or add
melted butter before serving.
Low carb replacements:
‘Courgetti’ instead of spaghetti – slice strips of courgette (zucchini) with a potato peeler
or spiralizer and either stir fry or steam then add melted butter
Swede (rutabaga), celeriac (celery root) or cauli􀃘ower mash instead of potato mash
Cauliflower rice instead of rice – grate cauli􀃘ower or chop in a blender then stir fry,
steam or microwave
Curries, chilli and Italian sauces can be made with extra vegetables and served in a bowl.
To incorporate more healthy fat add rich and creamy sauces such as Alfredo, Béarnaise, mayonnaise, cheese, Hollandaise or just melted butter.
Snacks
Eat as much as you want of:
Avocado
Cucumber or celery sticks (can be dipped in pate or cream cheese)
Olives
Boiled eggs
Cooked meat (e.g. sausage, bacon, chicken leftover from other meals)
Ham and cheese roll ups (a slice of ham spread with cream cheese and rolled into a tube)
Biltong
Pork scratchings
Eat in moderation (check to make sure they are low carb):
Cheese
Cured meats; there are some health concerns over processed meats
Full fat Greek-style yoghurt
Eat in small quantities once we're on to Bootcamp Light:
Nuts
Seeds
Nut butters such as almond or macadamia
Dark chocolate (at least 70%)
Drinks
Water, water and more water – aim for at least two litres a day! If you get bored then try fizzy or hot water. Or try adding a slice of lemon, lime, orange, cucumber, strawberry or a combination to
ice cold water. Herbal, fruit and rooibos teas all count towards your water intake.
Coffee and tea are fine but watch your milk intake for carbs. If you can, drink them black, or add cream.