Example Low Carb Meals You Can Copy: My 3-Day LCHF Food Journal


In my last post I showed you what I ate on Friday, and here you can see my low carb meals through the weekend and on Monday – plus carb counts & macros.

The last three days have had some interesting food choices 🙂 so hopefully this will give you some easy and/or creative ideas when you need something different or want to change things up.

Including beer and ice cream! 🙂 Low Carb beer & ice cream of course…

I’ll just say upfront that sometimes I eat weird. Well, most of the time actually. Mainly out of convenience (meaning: lazy -lol). I don’t care to cook and prefer to eat out, which is why I love traveling so much! Speaking of, I have two fun trips coming up soon – so stay tuned for fun low carb food choices on the go. 🙂

Saturday’s Low Carb Food Diary

Breakfast: 3 Fried Eggs & Sausage

This is my easy go-to low carb meal. I cook up enough sausage for two meals, save the other half, and fry my eggs in the sausage pan – so it’s a fast one skillet meal!

Zero Carb Breakfast

Lunch: Gorton’s Grilled Tilapia

This was seriously lazy on my part, lol. I usually keep the Gorton’s frozen tilapia in the freezer just for such occasions. I would normally make a vegetable to go with it, but I just couldn’t be bothered…

Zero Carb: Gorton's Frozen Grilled Tilapia

The listing in MyFitnessPal said these were 1 carb each (2 carbs total), but that’s not accurate. They are zero carb. I just left it. 😛 And yes, I dip the fish in mayo. Weird but good, and it adds fat to an otherwise high-protein meal.

Dinner: Low Carb “Cereal”

I make this a bit different each time, usually with fresh berries, but this time it was: 1/2 cup Daisy Brand cottage cheese, 1/2 cup crushed pecans & 1/2 TBSP Sugar Free Polaner Raspberry Preserves. (7 net carbs)

Daisy Brand Cottage Cheese

Later that night I had friends over, and drank 4 Michelob Ultra Beers. Way past my limit, lol. They are 2.6 carbs per 12oz bottle, and the BEST low carb beer I’ve found.

Michelob Ultra - Low Carb Beer

Add those beers to my six cups of coffee earlier in the day, and that put me over my 20 net carbs per day limit. Oops. 😉 The beers were worth it!!

Of course you can subtract 2 for the “inaccurate fish” above, so that put me at 24 net carbs for the day. Not bad when I had 10 carbs worth of beers!

Low Carb Macro Nutrients

Sunday’s Low Carb Food Diary

Breakfast: 3 Fried Eggs & Sausage

Yes, again. 🙂 I used the leftover sausage from Saturday, and cooked three fried eggs – this time in butter. Such a quick & easy super low carb meal!

Low Carb Breakfast

For lunch I decided maybe I should use some of the low carb groceries I bought this week, lol. And eat some vegetables. 😉 I pulled a few things out of the refrigerator that looked like they would go well together:

Low Carb Groceries

I sauteed the mushrooms (great source of potassium!) and zucchini together in a bit of soy sacue, then added the cooked chicken at the end just to get it warm & juicy.

Low Carb Vegetables

Lunch: Spinach Salad, Topped With Chicken & Sauteed Veggies

I measured out 1 1/2 cups of fresh baby spinach onto a plate, topped it with the hot chicken & veggies, then sprinkled 1 TBSP of crumbled feta cheese over the top. The vegetables had their own juices plus the soy sauce, which was great over spinach!

Low Carb Hot Spinach Salad

When I make a multi-ingredient meal like that, I enter each of the ingredients into MyFitnessPal individually. You want to make note of your amounts, so I use measuring cups & spoons and a small kitchen scale, and enter my own amounts (double checking the entry by my own labels):

Dinner: Cheese & Toasted Pecans

I didn’t really feel like eating dinner. I had actually eaten about half my lunch and then finished the other half later in the afternoon, so I wasn’t that hungry.

I had less than ounce of Colby Jack cheese (cut off the block). Then before I went to bed I toasted some pecans.

I love pecans. 🙂 I put 1/2 cup of pecans on a baking sheet and added a TBSP of real butter, sprinkled them with cinnamon, then added a TBSP of Sugar Free Torani Vanilla Syrup – just to make them a little sweet. I put it in the oven like that, then stirred it all together as the butter melted, and just got them nice & toasty – and enjoyed them in bed while I watched one of my favorite shows. 🙂

LCHF Macro RatiosHere’s how my macros worked out for the day on Sunday, including another 6 cups of coffee (!) :

Calories: 1519
Net Carbs: 18
Total Carbs: 28
Protein: 84 grams
Macro Ratios: 77% Fat / 19% Protein
Water: 32 ounces

See: Macronutrients (Why They Matter)

Monday’s Low Carb Food Diary

Breakfast: 1/2 cup Daisy Brand cottage cheese, 1/2 cup crushed pecans & 2 strawberries = 7 net carbs. This meal is just so easy, and so filling. No cooking! 🙂

Healthy Low Carb Breakfast

Lunch: Leftover Hot Spinach Salad

I measured out another 1 1/2 cups of fresh baby spinach, heated up the leftover chicken & veggies, and made another beautiful salad.

Healthy Low Carb Salad

Snack: 1/4 cup raw pecan halves & 1 ounce of Colby Jack cheese

Again, I wasn’t really in the mood to eat. I haven’t had much of an appetite lately, so I just snacked on cheese & nuts.

Here are my totals for the day on Monday:

You’ll notice I went over my 20 net carbs again. That’s because I decided to have ice cream for “dinner”. 🙂 I didn’t finish ALL of my lunch above either, so it’s a bit of an over-estimation anyway.

A half cup of Breyer’s Carbsmart Chocolate Ice Cream is 4 net carbs. Eating 1/2 cup of ice cream is either a serious lesson in discipline, or a serious skill in just-how-much-you-can-pack-into-a-measuring-cup. 😛 LOL.

I added 1 TBSP of Peter Pan Natural peanut butter and 1/2 cup of crushed pecans. YUM. This added some healthy fats to my “dessert dinner” and made it feel like an actual “bowl of food”. 🙂

Low Carb Ice Cream

There you have it. 3 days of beer, ice cream, and other easy low carb meals. 🙂

The few things I “cooked” were simple one-skillet meals, and otherwise very easy foods. I do have quite a few groceries still left to cook, so I’m thinking I just might make low carb spinach burgers tonight. Yum!

What about you? What are you eating, and how’s your weight loss going?

Lynn Terry,
aka @LowCarbTraveler

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About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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8 Responses to Example Low Carb Meals You Can Copy: My 3-Day LCHF Food Journal

  1. G says:

    I really enjoy reading your menus.

  2. Sara says:

    Love your website and posts! You give great ideas for low carb meals. I was wondering what your thoughts were about the WHO saying processed meats being linked to cancer?

    • Lynn Terry says:

      Hi Sara,

      There are new studies coming out constantly, and many of them contradict each other. It’s enough to make your head spin! 😛 My thoughts are: A lot of things may be linked to cancer. Too much sun. Not enough sun is quite bad for you as well though. Live as healthy as you can, have as much fun as you can, eat as clean as you can, and otherwise… don’t stress. 🙂 *cheers*

  3. Suzanne Brown says:

    Love your website!! Today is my first day, I will be following you and your posts. I like simple, and you have some great ideas on menu’s.

  4. Cathy says:

    I just made the hot spinach salad for lunch and OMG is it ever good! Love all the flavors! This is my new favorite meal!
    Don’t tell me you can’t cook Lynn. You come up with some great meal ideas!

    • Lynn Terry says:

      Awesome, Cathy! I’m so glad you enjoyed it. 🙂 I would hardly call that cooking when it was precooked chicken and just “throwing everything in one skillet” and eating it over bagged spinach… but hey – I’ll take it! 😉 haha

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