University of Rochester Medical Center: Low Carb High Fat (LCHF) Meal ideas and planning + Free 7 Day Low Carb Printable Meal Plan


One of the most common requests I see from people just starting out is a ‘meal plan’.Meal planning means pre-planning everything you’re going to eat – which doesn’t really suit this way of eating, as you need to learn how to listen to your body, only eat when hungry- and stop when you’re full.
I honestly think it’s too easy to ‘plan’ a day’s meals- and eat them all because they’re there already. Whereas, if you wait until you’re hungry then make a good choice at the time, you may only eat two meals, and they may not be at ‘mealtimes.
That said, having easy meal options is also important, especially for those that struggle with cooking and need to learn to prep from scratch.
What I’ll do, instead of a ‘plan’ to follow, is put together some simple meal ideas that you can choose from – making the decision making about what to eat a bit easier.
When you start out, you might find tracking your macros helpful. I personally don’t- as I don’t want this WOE to be more complicated than it has to be. I will try and provide macro information as well, to make these meal ideas easier to understand. What is recommended daily is: (Carbs <20g / Fat 140-300g / Protein 70-140g)

Breakfast Ideas:

Eggs and bacon are always an easy option for breakfast, with lots of simple variations. I always cook my bacon in the oven, as it cooks in it’s own fat and crisps up great. I cook my eggs in butter, and add cream to scrambled.
Eggs 2 eggs (Carbs .4g / Fat 4.7g / Protein 6.3g)


Baby Spinach (25g) (Carbs 1g / Fat 0g / Protein 2g )
Avocado (1/2) (Carbs 1g / Fat 10.5g / Protein 1.5g )
Hollandaise sauce (2 tbs) (Carbs .6g / Fat 14.2g / Protein 1.6g)
Cheese (50g) (Carbs 1.8g / Fat 17.4g / Protein 12.4g)
Ham (100g) (Carbs 1.3g / Fat 2.4g / Protein 14.9g)
Bacon (Streaky, 2 rashers) (Carbs 0g / Fat 8.5g / Protein 6.5g)
Mushrooms sauteed in butter
I used to love pancakes with the kids, and found a couple of substitutes that are still really yummy.
Pancakes (Carbs 2.5g / Fat 29g / Protein 17g)
2 Tbs cream cheese
2 Eggs
1 tsp sweetener
1/2 tsp cinnamon
1 tbs coconut flour (optional) (Carbs 1.5g / Fat 1g / Protein 1g)
Blend together until smooth, let the mixture settle for a few minutes.
Cook in butter in a frypan. I serve with sugar free maple syrup, a couple of berries and double cream.
90 Second bread (Carbs 3.8g / Fat 33g / Protein 12.2g)
3 Tbs almond Flour/ Meal
1 egg
1/2 tsp baking powder
1.5 tbs butter
Mix together well, put in a greased ramekin and microwave for 90 seconds.
I like this with vegemite and cheese. Could also have nut butter, or bacon, sugar free jam and double cream.


Yoghurt is generally high-ish in carbs, and therefore I don’t have it often. But when you need a change from eggs for breakfast, it’s a good option.
I’ve been enjoying NUDIE coconut yoghurt .100g (Carbs 4.4g / Fat 15.9g / Protein 1.6g) And Tamar Valley Greek Yoghurt 100g (Carbs 5.2g / Fat 9.8g / Protein 5.3g). The greek yoghurt I add a small amount of sweetener and Serve with a handful of berries, or some grain-free granola (1/2 cup) (Carbs 9.4g / Fat 29.1g / Protein 6.2g


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