Low Carb Meal Plan ( Free PDF)

Low Carb Meal Plan ( Free PDF)

This is a low carb meal plan with free PDF for 1 week for 1 person using Aldi ingredients. I am not a nutritionist however this menu has helped me to lower my blood sugar over the previous few weeks. If you have any special dietary and medical requirements, consult your usual medical or nutritional sources before using this menu.

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Low Carb Price breakdown Aldi 18th of April 2022

The fresh weekly items cost €17. These are the items in the food shop that you should aim to use up in one week.
The longer lasting, but still perishable items, within the food shop marked with an * cost €14.74. These are things you should aim to not use in one week. These items could last for 2 weeks or maybe more.
The items on the store cupboard list may last you for several weeks depending on your preferences. These items cost €22.41 to buy in one trip to the supermarket.

The total basket for week one will cost € 54.15. This meal plan repeated similarly in the following weeks will result in a lower cost grocery shop. For example, next week’s shop may only cost €17 if you only need to replace the fresh food.

The Low Carb Shopping Lists

This shopping list is divided into 2 parts. The first part is the food and the second part is the store cupboard ingredients. Depending on what you have in your kitchen already , this menu could cost you more or less. I have listed Aldi prices (correct as of 18/04/2022) here. The PDF shopping list linked below is blank so that you can shop where ever you wish regardless of prices or country.

Food Shop (all from Aldi)

Items marked with an * are meant to last more than one week. The items marked with an * come to €14.74.

Eggs x 12 (6 pack@ €1.15 x 2 = €2.30)
Mushrooms (79 cent)
Onions (59cent)
Tuna chunks in brine (x2 @ cent =€1.18)
Lettuce (special offer this week = 49 cent for 2 little gem)
Tomato’s (x6 @ .99)
Chicken wings (€2.39)
Broccoli (2 @ special offer this week 49 cent)
Cauliflower (€1.29)
Fish (2 pack hake fillets €2.99)
Green beans (99 cent)
Nuts (mixed nuts €2.39)*
Chicken breast (€4.99)
85% dark chocolate (95 cent)*
Dried dates (€1.59)*
Kiwi (99 cent)
Blueberries (150g €1.95)
Raspberries (150g €1.95)
Garlic (79 cent)*
Almond milk (€1.65)*

Total = € 31.74 ( – items marked with an * = €17)

Store cupboard

Extra virgin olive oil (€2.99)
Soy sauce (72 cent)
Black pepper (99 cent)
Rock salt (from Iceland not Aldi @ €2.99)
Vegan mayonnaise (Hellman’s not from Aldi €3.29) You can use any mayonaise you prefer just check the carbs and use accordingly.
Tea bags (Barry @ €3.60)
Paprika (49 cent)
Chicken seasoning (89 cent)
Bottled water (2 x @€1.29)
Vinegar (red wine @ 99 cent)
Sugar (95 cent)
Chilli powder ( 49 cent)
Cumin (55 cent)
Curry powder (89 cent)

Total= € 22.41

Grand total = €54.15

Low Carb Meal Plan ( Free PDF)

Click here for the low carb, low sugar shopping list and meal plan.

Low Carb Meal Plan Notes

Snacks: Choose from the array of snacks available. I rarely eat more that 1 portion of fruit along with 2 dried dates in one day as it is too much sugar for me. I don’t snack everyday.

Calories and macros

I don’t track anything except my blood sugar and I eat till I’m full. My main focus is on getting lots of protein throughout the day. plenty of water, non starchy vegetables and lots of exercise and fresh air.

Preparation;

Make the soup and store in the fridge or freezer fully cooled in airtight portioned containers.
Cook the chicken breasts in one batch on one evening as you make another dinner. That means that some days you won’t need to use the oven at all as you can stir-fry your vegetables and just add the cooked chicken breast.
Boil the eggs for your egg mayonnaise on the day you have boiled eggs for breakfast. Store fully cooled boiled eggs in the fridge. This saved on energy costs and on time.

Food waste:

Aim for no food waste. Replace and use up fresh foods as they are needing to be used. Cooked meat can be kept for several days in the fridge and eaten safely. If you want to keep it for longer freezer. Add it to stir fry’s once fully defrosted at a later date.

Drinks:

Teas with or without almond milk
Water

Recipes

There are no formal recipes in this meal plan. I cook meat to instructions on the packs to ensure safety. The soup I use is

500g of vegetables
750ml of stock
Flavour with condiments form the list to taste.

I gently fry my onions and garlic in oil till translucent. Add salt to the onions as they cook.

Then add the chopped raw vegetable and cook those for about 5 minutes in the onions.

Next add the stock and condiments of choice.

Bring to the boil and then turn down and simmers on a medium heat or until the vegetables are cooked.

Blend to a smooth consistency. Make sure to taste and flavour as you go. Add more or less stock or ( or just extra boiling water) if you prefer a thicker or thinner soup.

Taste Tips For Low Carb Meal Plan

To create a yummy flavour in many savoury dishes, combine vinegar and sugar. A couple of teaspoons of vinegar along with a teaspoon of sugar in sauces give a yummy flavour to liven up your meals.
To create a solid flavour base in soups and sauces cook onions (with garlic if you prefer) low and slow. Add salt as you cook. This is a good flavour foundation for many simple homemade dishes.
Bake and toss meat and vegetables in olive oil and chicken seasoning along with rock salt in a hot oven for a tasty filling dinner. This woks with lots of different vegetables and is very nice with various cuts of chicken and with pork.
to make the spiced cauliflower, tossed chopped cauliflower in a dry spice mix of your choice with plenty of olive oil, rock salt and black pepper and bake in a hot oven. It should be a nice deep colour around the edges once cooked.