Low carb days can be the trickiest days of the FWTFL program – however, with a little plan they’re actually quite easy! To help you out/give you some inspiration for those days, I’m sharing an example of a FWTFL low carb day meal plan I follow.
Since Monday’s are low carb days with FASTer Way to Fat Loss I thought it was the perfect time to share this post! It is all about the low carb life – how to rock those days. Including tips on how to get in all the fats + protein you need without going over on your carbs. If you’re new to FWTFL or still deciding on whether you want to join in, you can read about my experience and check out a comparison of FWTFL and BBG to gain a little more insight. And as far as low carb days, those are a thing because one of the key nutritional components of FWTFL is carb cycling. Some days you have regular macro days where you eat ALL of the carbs and other days (two out of the week) you have low carb days where you aim to stay under 50 net carbs per low carb day.
To give you an idea of what that looks like, typically my carbohydrate goal is 193g for a regular macro day. For a low carb day, my goal for carbohydrates is 49g or less. To find out what my goals were I used the My Fitness Pal app – I also use that to stay on track every single day. I plug in every little thing I eat so I stay in line with my macro goals – like the carbohydrate goals mentioned above.
Low carb days are definitely learning experiences. Figuring out what has a lot more carbs than you thought and will have to wait for a different day of the week or what has minimal carbs and is totally acceptable to dive into! I have honestly had a total blast figuring this out – it’s kind of like a game to me. Therefore, I have created a couple of FWTFL low carb meal plans that a follow pretty regularly. I’ve mentioned this before but I am a total creature of habit. Once I figure out a meal I really like, I eat it until I am completely tired of it. Therefore, these low carb meal plans I’m sharing are basically what I eat every single week on Monday and Tuesday – typically just switch up dinner a bit – for Joshua’s sake.
*Disclaimer:: I am in no way a licensed dietician. This post is sharing from my personal experience and what works best for me.
FWTFL Low Carb Day Meal Plan
Low Carb Recipes I Love
So for the most part I keep thing pretty simple when it comes to low carb days. I just find that to be easiest and what keeps me within my carbohydrate goal. However, on occasion I like to spice it up (especially for Joshua) and try out a new recipe. We typically end up not having one or two of the ingredients so I play around a bit and recommend you to do! Have fun with it – after all, it’s like a game, remember? 🙂
Also, make sure you’re adding everything into your My Fitness Pal App prior to making to make sure the recipe does in fact work with your low carb goal for the day! This is where planning ahead definitely comes in handy.
Cobb Egg Salad
Low Carb Burrito Bowl
Tuna Salad Stuffed Avocado – I just switch out the tuna for shredded chicken
Grilled Lemon Herb Mediterranean Chicken Salad
Salmon Party Rolls – actually haven’t made these yet but making it happen this week. They look/sound amazing!
How to Eat Low Carb When Eating Out
Opt for meat and veggies – beef, chicken, salmon – fish is a great option for low carb days as it’s high in protein and also fats
Indulge in healthy fats – avocado, salad dressings, nuts, cheese
Salads are almost always a good idea – just skip croutons and baguette if it comes with one
Pro tip: If you’re totally lost as to what to pick, use your My Fitness Pal app. That app is truly my best friend when eating out. I use it every single time and it really helps me to figure out what the best choice is! More times than not it’s a salad or simple dish with meat and veggies but other time I’m surprised as to what will work into my macros. So spend a few minutes adding in menu items you’re eyeing and see what works. If you can’t find the exact dish (if you’re eating at a chain it’s easy, local or small business not so much) then find something similar or plug in each ingredient.
Low Carb Day Tips & Recommendations
Plan ahead! It is so easy to go over your carb goal if you don’t plan ahead for these days. Try to plan out your breakfast and lunch at least, that way you have room to play a bit with your snacks and dinner. Or if you know what you’re having for dinner, plug that in first thing and then figure out what to eat for breakfast and lunch. Doing this will truly make life so much easier and also help you stay under goal a lot better than going meal by meal.
If one meal you have planned is going to be a little heavier on the carbohydrates then plan for the other two meals to be super low carb.
Peanut/almond butter, coconut oil, and olive oil are your best friends on low carb days. Figure out ways to incorporate them into your meals! Personally, I’m all about peanut butter in my smoothies and then paired with coconut oil for fat bombs (perfect treat for low carb days), and olive oil for dressings or to cook veggies or salmon with.
If you’re going to be drinking alcohol reach for a spiked seltzer or boozy water. Wild Basin Boozy Water has only 1g of carbs per can – obviously my drink of choice! Or you can opt for Michelob Ultra which has only 0.2g of carbs.
If you have any low carb tips, I would love for you to share them in the comment section! I am always looking for new low carb recipes to try and will probably tire of my breakfast + lunch go to meals soon so I’ll need some inspiration!