Low-carb diet and a 21 days meal plan

Eating a low-carb diet means cutting down on the amount of carbohydrates (carbs) you eat to less than 130g a day. But low-carb eating shouldn’t be no-carb eating.

A low-carb diet can help people with diabetes better manage their blood sugar levels. A person’s doctor or dietitian can provide them with a low-carb food list or eating plan recommendations.

Carbohydrates or carbs raise blood glucose more than other foods, meaning the body must produce more insulin to digest them.

Reducing carb intake can help stabilize blood glucose. It may also counteract some other effects of diabetes, such as weight gain and heart disease.

Despite this, low-carb diets also carry some risks, including vitamin and mineral deficiencies. For some people, low-carb diets are challenging to stick to over time.

Some carbohydrate foods contain essential vitamins, minerals and fibre, which form an important part of a healthy diet. 

Here we’ll explain what we mean by low-carb, what the benefits are of low-carb eating when you have diabetes, and share a low-carb meal plan to help you get started if this is the diet for you. We’ll also explain how to get support to manage any potential risks, especially if you manage your diabetes with medications which put you at risk of hypos.  

If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home.

What’s a low-carb diet?

When it comes to defining “low-carb,” the term encompasses various diets, but typically it means consuming fewer than 130g of carbohydrates per day. To illustrate, a single medium slice of bread contains approximately 15-20g of carbs—similar to a regular apple—whereas a large baked potato can have around 90g of carbs, and a liter of orange juice might contain just as much.

While a low-carb diet can be a powerful tool for managing health, it’s not suitable for everyone. Research shows that it may help individuals with type 2 diabetes control their weight, stabilize blood sugar levels, and reduce the risk of heart disease in the short term. However, it’s crucial to note that such diets may adversely affect growth in children, making them inappropriate for that age group. Similarly, limited evidence exists to support the benefits of low-carb diets for individuals with type 1 diabetes.

Additionally, a well-rounded low-carb diet focuses not only on reducing carbs but also on optimizing nutrient intake. This includes incorporating high-quality protein sources, healthy fats, fiber-rich vegetables, and low-sugar fruits to ensure balanced nutrition. Staying hydrated and monitoring electrolyte levels are also critical, as cutting carbs can lead to fluid and mineral loss.

If you decide to explore a low-carb lifestyle, ensure you understand both its potential advantages and any risks involved. Consulting a healthcare professional or dietitian can provide personalized guidance to help you navigate this dietary approach safely. It’s also worth considering that adherence and long-term sustainability are key to any successful diet plan.

Low-carb meal plan

Our low-carb meal plan aims to help you maintain a healthy balance while reducing the amount of carbs you eat. Varying amounts of carbohydrate are shown each day to help you choose which works best for you.

It’s nutritionally balanced, we’ve counted the calories for you, and it contains at least five portions of fruit and veg per day. 

We’ve included the values of fibre and protein too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet every day.

Before you begin this meal plan

Before embarking on any healthy eating plan, it’s important to review guidance on selecting the meal plan best suited to your needs. This ensures that you choose an approach that aligns with your personal health requirements.

If you are managing diabetes, it’s essential to consult your healthcare team prior to making significant dietary changes. This step is especially crucial for individuals using insulin or diabetes medications that increase the likelihood of hypoglycemia (low blood sugar levels). Adjustments to your carbohydrate intake or changes in body weight may necessitate modifications to your insulin dosage or medication regimen.

Important points about this meal plan. 

·  Milk and Dairy Choices: The meal plan includes a combination of whole milk and semi-skimmed milk, but feel free to select the option you prefer. If you opt for a dairy alternative, ensure it is unsweetened and fortified with calcium to maintain a balanced nutrient intake.

·  Fiber Content: This meal plan is designed to provide the recommended amount of dietary fiber across the week, supporting digestive health and blood sugar management.

· Portion and Hydration Guidance: The plan outlines daily food intake for one individual. Alongside the meals, it’s crucial to stay hydrated. Make sure to drink regular fluids, such as plain water, unsweetened tea or coffee, or plain milk, throughout the day to complement the meals.

· Disclaimer: While every effort has been made to ensure the nutritional values of these meal plans are as accurate as possible, some variation may occur. For personalized dietary advice and to address specific health concerns, consult your dietitian or diabetes healthcare team. This is especially important for those who use insulin or diabetes medications, as adjustments may be necessary to avoid hypoglycemia (low blood sugar).

Week 1

Monday

Breakfast: Scrambled eggs with spinach and a slice of rye bread.

Lunch: Lentil and vegetable soup with avocado.

Dinner: Grilled chicken breast with steamed zucchini and roasted red peppers.

Pudding: Sugar-free chocolate mousse.

Snacks: Greek yogurt, cucumber slices, almonds.

Milk: 200ml almond milk.

Tuesday

Breakfast: Chia seed pudding with unsweetened almond milk and fresh strawberries.

Lunch: Quinoa salad with tuna, cherry tomatoes, and olive oil dressing.

Dinner: Baked salmon with sautéed asparagus and mushrooms.

Pudding: Mixed berries with a dollop of Greek yogurt.

Snacks: Brazil nuts, carrot sticks with hummus.

Milk: 225ml semi-skimmed milk.

Wednesday

Breakfast: Mushroom and cheese omelette with a slice of rye bread.

Lunch: Spinach salad with boiled eggs, cucumbers, and a drizzle of olive oil.

Dinner: Beef stir-fry with broccoli, bell peppers, and sesame seeds.

Pudding: Sugar-free jelly.

Snacks: Almonds, celery sticks with peanut butter.

Milk: 200ml almond milk.

Thursday

Breakfast: Greek yogurt topped with chia seeds and blueberries.

Lunch: Lentil salad with feta cheese, cherry tomatoes, and parsley.

Dinner: Roasted chicken leg with cauliflower mash and green beans.

Pudding: Melon slices.

Snacks: Hard-boiled eggs, almonds.

Milk: 225ml semi-skimmed milk.

Friday

Breakfast: Two boiled eggs with avocado slices and smoked salmon.

Lunch: Tomato soup with whole-grain crackers.

Dinner: Grilled shrimp with zucchini noodles and pesto sauce.

Pudding: Sugar-free custard.

Snacks: Pistachios, carrot sticks.

Milk: 200ml almond milk.

Saturday

Breakfast: Smoothie with spinach, almond milk, cucumber, and strawberries.

Lunch: Chickpea and tuna salad with leafy greens.

Dinner: Grilled turkey steak with roasted sweet potato and steamed cabbage.

Pudding: Fresh raspberries.

Snacks: Almonds, celery sticks with cream cheese.

Milk: 225ml semi-skimmed milk.

Sunday

Breakfast: Mushroom and spring onion omelette.

Lunch: Smoked mackerel on granary toast with fresh rocket and cherrytomatoes.

Dinner: Grilled lamb chops with cauliflower rice and sautéed spinach.

Pudding: Greek yogurt with pumpkin seeds and mixed berries.

Snacks: Brazil nuts, spicy roasted chickpeas.

Milk: 225ml semi-skimmed milk.

Week 2

Monday

Breakfast: Scrambled eggs with cherry tomatoes and avocado slices.

Lunch: Broccoli and cheddar soup with a small slice of wholemeal bread.

Dinner: Baked cod with a side of roasted Brussels sprouts and carrots.

Pudding: Sugar-free jelly.

Snacks: Hard-boiled egg, plain almonds.

Milk: 200ml almond milk.

Tuesday

Breakfast: Porridge with almond milk, flax seeds, and raspberries.

Lunch: Grilled chicken salad with cucumbers, lettuce, and olive oil dressing.

Dinner: Minced turkey and vegetable stir-fry.

Pudding: Fresh melon.

Snacks: Pistachios, Greek yogurt with pumpkin seeds.

Milk: 225ml semi-skimmed milk.

Wednesday

Breakfast: Omelette with mushrooms, cheese, and a slice of rye bread.

Lunch: Lentil and vegetable soup with a small wholemeal roll.

Dinner: Roasted salmon with steamed broccoli and cauliflower mash.

Pudding: Mixed berries.

Snacks: Almonds, carrot sticks with hummus.

Milk: 225ml semi-skimmed milk.

Thursday

Breakfast: Greek yogurt with chia seeds and blueberries.

Lunch: Spinach and boiled egg salad with a drizzle of olive oil.

Dinner: Chicken tikka masala with cauliflower pilaf.

Pudding: Sugar-free custard.

Snacks: Brazil nuts, roasted chickpeas.

Milk: 200ml almond milk.

Friday

Breakfast: Two boiled eggs with avocado slices.

Lunch: Tomato and lentil soup with whole-grain crackers.

Dinner: Grilled shrimp with zucchini noodles and pesto sauce.

Pudding: Greek yogurt with raspberries.

Snacks: Carrot sticks, almonds.

Milk: 225ml semi-skimmed milk.

Saturday

Breakfast: Berry smoothie with almond milk and a handful of spinach.

Lunch: Chickpea and tuna salad.

Dinner: Grilled chicken breast with a side of roasted vegetables.

Pudding: Melon slices.

Snacks: Almonds, celery with cream cheese.

Milk: 225ml semi-skimmed milk.

Sunday

Breakfast: Mushroom and cheese omelette.

Lunch: Smoked salmon on rye toast with fresh greens.

Dinner: Roast lamb with steamed vegetables and mashed cauliflower.

Pudding: Sugar-free chocolate mousse.

Snacks: Pumpkin seeds, Greek yogurt with nuts.

Milk: 200ml almond milk.

Week 3

Monday

Breakfast: Baked eggs with two slices of rye bread

Lunch: Chilli bean soup with avocado salsa

Dinner: Mackerel tomatoes served with leeks and broccoli

Pudding: Apple strudel

Snacks: Greek yogurt, two satsumas, plain almonds, one apple

Milk: 225ml semi-skimmed milk

Tuesday

Breakfast: Porridge made with 30g porridge oats, 200ml almond milk, 40g blueberries and 10g pumpkin seeds

Lunch: Bang bang chicken salad

Dinner: Minced beef and vegetable filo pie 

Pudding: 80g strawberries

Snacks: Avocado, brazil nuts, celery and peanut butter

Milk: 225ml semi-skimmed milk

Wednesday

Breakfast: Mushroom and spring onion omelette

Lunch: Butterbean paté with carrots, tomatoes and mini wholemeal pitta bread

Dinner: Aubergine and courgette parmesan bake with rocket, tomato and tinned kidney beans

Pudding: 80g melon

Snacks: One apple and peanut butter, one pear with almonds, natural yogurt and pumpkin seeds

Milk: 225ml semi-skimmed milk

Thursday

Breakfast: Summerberry smoothie 

Lunch: Chickpea and tuna salad

Dinner: Chicken tikka masala and cauliflower pilaf

Pudding: Summer berry posset

Snacks: Greek yogurt, two satsumas, one orange, almonds, two oatcakes topped with smooth peanut butter

Milk: 225ml semi-skimmed milk

Friday 

Breakfast: Baked eggs with two slices of rye bread

Lunch: Two slices of medium wholemeal bread with grated cheddar, vegetable oil-based spread, tomato and cucumber

Dinner: Grilled salmon steak with baked sweet potato, broccoli and cabbage

Pudding: Sugar-free jelly

Snacks: raspberries, melon, avocado, plain almonds

Milk: 225ml semi-skimmed milk

Saturday

Breakfast: Welsh leek rarebit

Lunch: Cauliflower and leek soup with 25g cheddar

Dinner: Butternut squash and borlotti bean stew

Pudding: Tinned peaches in juice

Snacks: One apple, 30g almonds, Greek yogurt, small pear and almonds, 60g pistachios with shells 

Milk: 225ml semi-skimmed milk

Sunday

Breakfast: Omelette made with two eggs and milk along with 80g spinach, 80g mushrooms, 1tsp of vegetable oil, 25g grated cheddar. Pair with a slice of rye bread with 1tsp of unsaturated margarine

Lunch: Smoked mackerel on granary toast with 1sp of veg spread, rocket, tomato and cucumber. 

Dinner: Greek homestyle chicken with broccoli and leeks

Pudding: 80g raspberries and 80g melon 

Snacks: Low-fat Greek yogurt with almonds and pumpkin seeds, spicy roasted chickpeas, one small pear

Milk: 225ml semi-skimmed milk

Benefits of following a low-carb diet

One of the main benefits of following a low-carb diet is weight loss. For people with type 2 diabetes, this helps to reduce HbA1c and blood fats such as triglycerides and cholesterol. For people who don’t have diabetes, losing weight can reduce your risk of developing type 2 diabetes, and a low-carb diet is one option to help you do this.

For people with type 1 diabetes

If you have type 1, the strongest evidence suggests that carb counting is the best way to manage your blood sugar levels. This means matching how much insulin you take to the amount of carbs in your meal, snack or drink. 

There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we don’t recommend this diet for people with type 1 diabetes. 

It is really important that you speak to your healthcare team for support to manage your insulin if you’re considering a low-carb diet. 

For people with type 2 diabetes

We know losing 15kg within three to five months will give people with type 2 the best chance of putting their diabetes into remission. Evidence tells us this is more likely if you are able to lose weight within 6 years of your diagnosis.

Finding a way to lose weight can also help you improve the way you manage your condition and reduce your risk of diabetes complications. There are different ways to lose weight, such as a low-carb diet – but there’s no one-size-fits-all approach.

However, there’s no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet.

Research suggests that the best type of diet is one that you can maintain in the long term, so it’s important to talk to your healthcare professional about what you think will work for you. Another option is the Mediterranean diet, which is also linked to reducing the risk of heart diseases and stroke.

What to consider before following a low-carb diet

Before starting any weight loss diet, it’s essential to consult your healthcare team, as adjustments to your medication may be necessary. For instance, if you manage diabetes using insulin or medications that increase the risk of hypoglycemia (hypos), adopting a low-carb diet could elevate this risk. Your healthcare team can help you modify your treatment plan to minimize the likelihood of hypos. Additionally, they may recommend monitoring your blood sugar levels more frequently.

If you have type 2 diabetes and are prescribed SGLT2 inhibitors such as Dapagliflozin or Canagliflozin, it’s crucial to seek advice from your healthcare team before reducing your carbohydrate intake. These medications may heighten the risk of Diabetic Ketoacidosis when following a low-carb diet, and discontinuation might be necessary under professional supervision.

Following a low-carb diet may also lead to temporary side effects like constipation or bad breath, which, while unpleasant, are generally harmless in the long term. If these issues arise, consult your healthcare professional for further guidance.

It’s important to prioritize reducing carbohydrate intake from unhealthy sources such as sugary beverages, pizzas, cakes, biscuits, chips, white bread, fruit juices, and smoothies. Instead, focus on consuming healthier, high-fiber carbohydrates like pulses, nuts, vegetables, whole fruits, and whole grains. To ensure sufficient calcium intake, include unsweetened milk and yogurt in your diet.

Always approach dietary changes with professional guidance to maintain safety and effectiveness.