Low-Carb Meal Plan

This meal plan is designed to kick-start your weight loss journey by focusing on "fuel factors" at every meal and snack. Instead of refined carbs (think bagels and pasta), which get digested quickly, lead to a dip in energy and cause rebound hunger a few hours later, you'll be focused on two essential fuel factors: lean protein and unrefined "good" carbs. Lean proteins include skinless poultry, lean red meat (such as round or loin cuts), fish, low-fat dairy, egg whites, natural peanut butter and legumes (beans, peas, lentils). Protein stays in the stomach longer than carbs or fat, so you should feel fuller longer and consequently be satisfied with fewer calories. There are no forbidden foods on this diet plan, but the emphasis is on enjoying sensible portions of unprocessed carbohydrates such as whole grains, fruits and vegetables. The fuel factors will keep your blood sugar levels stable and deliver time-released energy throughout the day.

Follow these principles and you'll see results without feeling deprived or sluggish.

Eat unlimited nonstarchy vegetables, such as baby carrots, celery sticks and sliced peppers.

Starchy vegetables allowed include beans (except green beans), peas, corn, winter squash and potatoes. These are healthy foods, but they contain 80 calories per half cup serving versus other vegetables that contain just 10 to 25 calories per half cup serving.

Breakfast is a must on this plan. If you're not a big morning eater, you can substitute two snacks (make sure one is fruit).

For many people, dinner spells disaster when it comes to calorie control. Since it can be a challenging meal, there are two different supper options daily. Simply choose the one that best fits your schedule.

Take the meal plan with you when you go grocery shopping so you can purchase all your ingredients and foods for the week.

If you are exercising for more than 30 minutes on most days of the week, include at least two snacks daily in addition to your meals. Getting adequate amounts of calcium from food sources can help with weight loss, so try to make a glass of skim or soy milk one of your snacks.

Click here for the complete Low-Carb Meal Plan and Menu



About Sari Greaves

Sari Greaves is the Nutrition Director at Step Ahead Weight loss Center where she provides personalized nutrition counseling to men and women seeking weight loss and healthy lifestyle modification. Prior to working at Step Ahead, Greaves worked at New York Presbyterian Hospital Weill Cornell (NYPH-Cornell) in New York City for five years, where she held a dual position; she specialized in HIV/AIDS nutrition on inpatient units, and served as the outpatient dietitian at Cornell's Cardiac Rehabilitation Center.

Greaves is also a national spokeswoman for the American Dietetic Association. She appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She routinely does nutrition web videos for Foxnews.com and is a contributor to the Fox news health blog. Greaves has been a guest on both the Martha Stewart Radio Show and Dr. Radio Show. She co-authored the Cardiac Recovery Cookbook (Hatherleigh Press, 2005) and has written extensively on consumer nutrition topics. She has been quoted in a variety of print and internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others.

Finally, as a professional speaker, Greaves provides nutrition lectures to various corporations in New York City; including Estee Lauder, Wilmer Cutler Pickering & Hale, Clifford Chance, Societe General Bank, International Federation of Accountants and the Council on Foreign Relations. Greaves graduated magna cum laude from the University of Delaware and completed her post-graduate dietetic internship program at NYPH-Cornell.