LCHF sample meal plans
| LCHF meal plan 1 (females) | LCHF meal plan 1 (females) (saturated fat <10% TE) | LCHF meal plan 2 (males) | LCHF meal plan 2 (males) (saturated fat <10% TE) |
| Breakfast ¾ cup frozen mixed berries, 150 g plain, unsweetened, full-fat yoghurt, 2 T each sunflower and pumpkin seeds, 3 macadamia nuts, 2 Brazil nuts, 6 almonds | Breakfast ¾ cup frozen mixed berries, 150 g plain, unsweetened low-fat yoghurt, 2 T each sunflower and pumpkin seeds, 3 macadamia nuts, 2 Brazil nuts, 6 almonds | Breakfast Omelette: 3 eggs, 60 g mushrooms, 100 g tomato, 1 cup baby spinach, cooked in 2 tsp butter Coffee made with 200 mL full-fat milk | Breakfast Omelette: 3 eggs, 60 g mushrooms, 100 g tomato, 1 cup baby spinach, cooked in 3 tsp olive oil Coffee made with 200 mL low-fat milk |
| Lunch Tuna salad: 95 g tin tuna, canned in brine (drained), 1 cup baby spinach leaves, 60 g English cucumber, 5 cherry tomatoes, 30 g cheddar cheese, 2 T linseeds, 1 tsp basil pesto, 3 tsp olive oil | Lunch Tuna salad: 95 g tin tuna, canned in brine (drained), 1 cup baby spinach leaves, 60 g English cucumber, 5 cherry tomatoes, 30 g low fat cottage cheese, 2 T linseeds, 10 green olives, 5 tsp avocado oil | Lunch Beef salad: 120 g eye fillet, 1 cup spinach leaves, half red capsicum, 60 g English cucumber, 5 cherry tomatoes, half large avocado, 5 walnuts, 1 T linseeds, 30 g parmesan cheese, 2 T olive oil | Lunch Beef salad: 150 g eye fillet, 1 cup spinach leaves, half red capsicum, 60 g English cucumber, 5 cherry tomatoes, half large avocado, 3 T sunflower seeds, 12 green olives, 30 g low fat cottage cheese, 2 T olive oil, 2 tsp avocado oil |
| Dinner 150 g sirloin steak, fat not trimmed, grilled, roasted vegetables: 8 florets cauliflower, 1 medium-sized beetroot, 1 medium courgette, 1 medium carrot, coated in 2 T olive oil | Dinner 150 g beef eye fillet, grilled, roasted vegetables: 8 florets cauliflower, 1 medium-sized beetroot, 1 medium courgette, 1 medium carrot, coated in 2 T olive oil | Dinner 130 g grilled salmon, 100 g green beans, 150 g broccoli, 200 g grilled pumpkin, half cup peas, 1 T olive oil | Dinner 150 g grilled salmon, 100 g green beans, 150 g broccoli, 200 g grilled pumpkin, half cup peas, 1 T olive oil |
| Snacks 10 medium strawberries 3 T pistachio nuts Coffee made with 200 mL full-fat milk | Snacks 10 medium strawberries 3 T pistachio nuts 100 g low fat plain, unsweetened yoghurt Coffee made with 200 mL low-fat milk | Snacks 20 macadamia nuts Smoothie made with 200 mL full-fat milk, 10 medium strawberries, crushed nuts (20 g almonds, 2 T linseeds) | Snacks 20 macadamia nuts Smoothie made with 200 mL low-fat milk, 10 medium strawberries, crushed nuts (20 g almonds, 2 T linseeds, 100 g low-fat plain, unsweetened yoghurt) |
LCHF, low-carbohydrate, high-fat diet; TE, total energy; T, tablespoon; tsp, teaspoon.