Easy Low-Carb Meal Plan To Keep The Blood Sugar In Check

Suppose you have unstable blood sugar levels, due to Type 1 Diabetes, Type 2 Diabetes, or another health-related issue.

In that case, the usual starches, such as potatoes, pasta, rice, and white bread, can send your sugar way too high, especially in large portions and without fiber, protein, and fat to balance and slow down absorption. To put it into perspective, a single slice of white bread has 14 to 15 g of total carbohydrates, which is the same as a cup of berries. 

On the other hand, a medium serving (117 g) of fried potatoes has 48 g of carbs, almost as much as 2 cups of orange juice. If you aren’t aware of the carbs coming from your foods, controlling your blood sugar levels can be challenging.

An easy low-carb meal plan addresses these problems directly. It reduces the primary source of blood sugar spikes: carbohydrates. 

By eating fewer carbs, especially refined carbohydrates and added sugars, you can decrease the sugar that goes into your system. If you have blood sugar issues or are on medication to lower your blood sugar, talk to your doctor before making significant changes to your diet. This guide offers practical strategies that can keep the glucose stable and create filling meals, all at the same time. Let’s get straight to it.

What Is An Easy Low-Carb Diet?

Cutting carbs doesn’t have to mean counting every crumb or giving up everything you love. 

But what is a blood-sugar-friendly easy low-carb meal plan?

An easy low-carb meal plan involves making smart and simple changes that limit carb intake below 100-150 grams and focus on whole foods, like eggs, fish, meat, leafy greens, and healthy fats. Some people who prefer to get into ketosis opt for 50g of carbs per day, with a common goal of weight loss (1). You would likely see the 50g of daily carbs in a “low-carb diet weight loss in 2 weeks” type of plan.

Here is how to keep it easy:

• Use a base of protein: Build your meals around animal and plant-based protein (e.g., chicken, fish, tofu, lentils, and eggs), veggies (e.g., cauliflower, peppers, and leafy greens), and healthy fats (e.g., avocado, olive oil, and nuts).
• Make smart swaps: Find alternatives for ingredients that contain high amounts of carbs, with lower-carb varieties. For example, use lettuce wraps instead of bread, spaghetti squash instead of pasta, and cauliflower rice to replace white rice.
• Add more beans: Products like black beans, soybeans, and lupini beans are easy ways to squeeze in more fiber. Prepping your beans by soaking and cooking them can make them easier to digest.
• Make protein shakes: Combine high-protein ingredients like plain Greek yogurt with a low-glycemic sweetener and cinnamon to create a healthy treat.
• Avoid sweet foods: Highly processed products with lots of sugar, like sodas, candy, fruit juices, and cakes, can cause drastic blood sugar spikes. So, it is best to cut back on these products, unless your glucose is already too low.

If you’re curious about easy 7-day high protein low-carb meals, check out our earlier article. 

Read more: Low Carb Bread Recipe — Easy, Fluffy, and Tastes Like the Real Thing

What Are You Allowed To Eat On A Low-Carb Diet?

To go low-carb, just focus on eating less sugar and refined starch. You’re not cutting out food; you’re just swapping out the sugars and starches for products that keep you full, like protein, healthy fats, and lots of fiber-packed veggies (2).

Your diet should include:

• Meat and poultry: You need lean cuts of meat, like pork, lamb, turkey, chicken, beef, and other poultry. But try to avoid processed meats with lots of salt and additives.
• Seafood: Fish like salmon and tuna have tons of healthy fats that are great for your heart. And if you’re into shellfish, prawns and lobster are convenient, too, as they’re low in carbs and full of lean protein.

One cooked salmon fillet contains 53 mg of calcium, 1.2 mg of iron, and 79 g of protein.

• Eggs: Whole eggs are a staple of a low-carb diet. You can mix them in just about anything, from breakfast, lunch, and dinner to low-carb desserts.

One large egg offers 6.3 g of protein, 0.4 g of total carbohydrates, and 186 mg of cholesterol.

• Fruits and vegetables: There’s a reason experts recommend eating your fruits and veggies. They’re full of nutrients your body needs to thrive. From boosting your immune system to helping manage weight.

For example, a medium apple offers 4.4 g of dietary fiber, 194.7 mg of potassium, and 11 mg of calcium (3). 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

• Nuts and seeds: Chia seeds, almonds, and walnuts can help regulate glucose levels by providing healthy fats, protein, and dietary fiber (4).
• Whole grains: If you’re not going extremely low-carb, then replacing some of your refined grain products with whole grains in moderation can be a great strategy. Whole grains contain more fiber, which means the carbohydrates they provide are absorbed more slowly, so they don’t produce as drastic a blood sugar increase.

Good examples are whole wheat breads and pastas, brown and wild rice, quinoa, farro, oats, and others.

• Legumes: While they do provide some carbohydrates, legumes are also excellent sources of fiber and plant-based protein. Like whole grains, they can and should be in a moderately low-carb diet.

Examples include all types of beans, lentils, and soy products.

Our previous article covers everything you need to know about the low-carb diet food list.

What Food Is Low On Carbs But Filling?

Many low-carb foods can keep you full, won’t break your budget, and provide lots of flavor, such as cabbage, cottage cheese, tofu, tempeh, and cauliflower rice.

• Cabbage

Cabbage is one of the most underrated veggies out there. 

It’s cheap, super low in calories and carbs, gluten-free, and full of nutrients and fiber. 

Prepping it is easy: you peel off the outer leaves, slice off the base to make it sit flat, then quarter it, cut out the core, and slice it into thin strips. 

It’s great raw in slaws or sautéed for a warm, hearty side (5).

• Cottage Cheese

Cottage cheese is a low-carb, high-protein food that fills you up. It’s rich in calcium, phosphorus, and selenium, and its mild flavor means it works with almost anything. 

Try it with berries and nuts for something sweet, or add it to salads and savory bowls for a protein boost (6).

• Tofu

Tofu is a plant-based protein from soybeans that is rich in amino acids. A serving of tofu contains 76 calories, 9.1 g of protein, and 257 mg of calcium. Since it has a neutral taste, it can soak up any marinade or sauce so that you can use it as a meat alternative for stir fries, soups, and stews (7). 

• Tempeh

Tempeh has a firmer texture than tofu but a nuttier flavor. It is a natural probiotic that helps the body digest food. You can use it to add substance to any meal, especially grilled or stir-fried dishes, sandwiches, or vegetable bowls. 

• Cauliflower Rice

Cauliflower rice can replace regular rice, especially when you want to consume more phenolic compounds, minerals, and vitamin C. To make it, grate or put the cauliflower florets into a food processor until you get a texture similar to rice. 

In 1 cup (100 g) of cauliflower rice, you get 1.9 g of protein, 22 mg of calcium, 299 mg of potassium, and only 25 calories (8). 

Our previous post goes into great detail about the low-carb meals for family.

What Is An Easy Low-Carb Meal Plan?

An easy low-carb meal plan for blood sugar includes lean proteins, non-starchy vegetables, and healthy fats. 

Eat meals like grilled chicken with broccoli, eggs with spinach, or salmon with avocado. 

Limit high-refined-carb foods like white bread, white pasta, and sugary snacks to stabilize your glucose levels and support weight control.

Day 1

• Breakfast: Scrambled eggs with feta cheese, cherry tomatoes, and avocado on the side.
• Lunch: A base of mixed greens with chicken breast, chopped bell peppers, shredded carrots, and sunflower seeds.
• Dinner: Turkey tacos with cabbage-cilantro slaw.

Day 2

• Breakfast: Egg muffins with diced ham and chopped bell peppers.
• Lunch: Turkey meatloaf with mashed cauliflower.
• Dinner: Whole grain buttermilk pancakes with uncured bacon.

Day 3

• Breakfast: A bowl of Greek yogurt with crushed almonds and blackberries.
• Lunch: A flaked salmon filet, mixed with a big bowl of baby spinach, a handful of cucumber slices
• Dinner: Vegetable soup with lentils, zucchini, carrots, and onions.

Day 4

• Breakfast: Steel-cut oats with walnuts and apple slices.
• Lunch: Turkey seasoned with taco spices, served over a bed of shredded lettuce, topped with a dollop of sour cream.
• Dinner: Baked green beans with black bean quinoa burger.

Day 5

• Breakfast: Whole grain toast with banana slices and nut butter.
• Lunch: Baked falafel with hummus and whole grain pita.
• Dinner: Cubed chicken breast and chunks of bell pepper and onion cooked on skewers.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Day 6

• Breakfast: Almond milk smoothie with peaches and strawberries.
• Lunch: A ground beef patty served over a bed of lettuce, with diced tomatoes and pickles.
• Dinner: Lentil stew with onions, carrots, and fresh herbs.

Day 7

• Breakfast: Whole grain toast with smashed avocado and fresh cilantro.
• Lunch: Salmon salad with cannellini beans.
• Dinner: Chicken Caesar salad on a spinach wrap.

Read More: No Carbs Diet Plan For 2 Weeks: What To Eat, Health Benefits And More

What Happens If You Eat No Carbs For A Week?

For your body to enter ketosis, you have to eat very few carbohydrates, often less than 10% of your daily calorie intake. That means eating 20-50g of carbs per day. 

The goal for more moderate low-carb diets is typically under 130g, or about 26% of your daily calorie intake, but individual goals can vary (9).

Here are a couple of things that can happen due to no carbs for a week:

• You can lose weight. When you first cut carbs, your weight drops fast, typically within 2-3 weeks. But most of that early weight loss is just water. That’s because your body burns through its glycogen stores, which also hold onto water. As soon as you start eating carbs again, the water weight comes back.
• Constipation may become a regular problem. Because these diets often lack fiber, you can feel bloated and constipated. Some gas may start to build up and cause discomfort. To alleviate this, try to increase your fiber and fluid intake and incorporate some exercise or more movement into your routine.
• Your breath can change. You may notice that your breath smells fruity with an acetone undertone, like rotting apples. If your mouth also feels dry, that can make bad breath worse, since there’s less saliva to wash away bacteria and leftover food. This breath effect typically occurs with very low-carb or keto diets, and you can manage it with regular dental care and good hydration.
• Blood sugar levels can dip too low. Although a moderately low-carb diet can be beneficial for people with prediabetes, as it can stabilize the A1C levels, depriving the body of carbs for too long can increase the risk of hypoglycemia (10). If you have prediabetes, diabetes, or are on medication that affects your blood sugar, always talk to your doctor before making any changes to your diet.

To learn more about the 15 Keto Meal Prep Ideas, check out our in-depth article on the topic.

What Is The Fastest Way To Lose Weight On A Low-Carb Diet?

For fast results on a low-carb diet, make sure you are eating fewer calories than you burn daily (also known as creating a calorie deficit). Support your body with protein-rich foods and engage in high-intensity interval training (HIIT) for faster results. 

Focus on nutrient-dense whole foods, avoid refined carbs and added sugars, and maintain a calorie deficit for consistent progress.

According to studies, HIIT can effectively help burn excess fat, although it requires shorter training sessions. It can also help improve cardiovascular fitness and reduce risk factors for cardiovascular disease (11).  

However, tracking the macros and managing your progress takes a lot of work.

That’s where the BetterMe app can help. Our fitness planner can count the carbs for you with every meal and offer various workouts that can fit your current routine. 

Use it to keep an eye on your upcoming meals and log your fitness progress. 

The Bottom Line

A low-carb diet plan is often a practical choice for losing weight. 

You can eat plenty of veggies and fruits while monitoring your carbohydrates. A typical breakfast typically consists of eggs with a vegetable side, cutting out most ultra-processed foods, refined grains, and added sugars.

Most of the protein comes from chicken, fish, and plant-based proteins, while the rest of the food focuses on high-quality products, such as whole grains, fruits, vegetables, nuts, and seeds. There are plenty of meals for you to experiment with and find the options that suit your needs.