Why I’m trying a Low Carb Meal Plan to lose weight

I’m trying to lose weight. Yes! After years of being in denial, I’m finally admitting to myself that I have become fat. For those who believe that fat is a bad word, and body shaming is a sin, good for you gals. I fully support you!

But I’m just so tired of my clothes not fitting me anymore and I don’t have the money to splurge in a new wardrobe. Not to mention health! I’m always tired, I have heart palpitations and my complexion is so waxy. I know that this is not just about my food and also have something to do with me being always tied to my chair but I have begun to take care of that as I have mentioned in my Getting Fit For Summer post.

So, I know I have to take care of my diet next. I made a 4 week Low Carb Diet Meal Plan and this is the first one. Hopefully, with this Filipino diet meal plan series, I’ll be on the list of healthy food blogs 2024!

Why a Low-Carb Diet Plan? For so long, carbs have made me sluggish. Starting today, our daily diet will begin to include whole foods. No more junk food. No more soft drinks and other caloric drinks. No more sugar. No more grains (in as much as we can muster, hahah). Only healthy oils and fats. At its most basic, the low-carb diet (or LCHF: low-carb high-fat) means eating plenty of healthy animal foods as well as nutrient-dense plant foods.

“Aim for progress, not perfection”

My Low Carb Diet Guidelines.

1. As much as possible, the meal plan should be regular Lutong Pinoy Recipe or similar. This is one of the challenges of creating a Low Carb Menu Diet. Almost all of the posted menus online are American or European food!
2. Can be eaten by others of the family who are not on a diet. (menu for the week Filipino food)
3. Budget-friendly.
4. As much as possible no sugars, including soft drinks, fruit juices, agave, candy, ice cream, and many others, including Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates, and Acesulfame Potassium.
5. Avoid Gluten Grains such as wheat, spelt, white flour, barley, and rye. Includes breads, cereals, crackers, and pasta.
6. No oil if possible, “Hydrogenated” or “partially hydrogenated” oils,  High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
7. No potatoes, corn, or other tubers.
8. “Diet” and low-fat products. You MUST read ingredient lists, even on foods labeled as “health foods.”
9. No highly processed foods. If it looks like it was made in a factory, don’t eat it.
10. Unlimited nuts, and vegetables. Fruits on moderation.
11. 1/2 cup rice. This is a low-carb diet, not a no-carb diet.
12. No calorie counting. Eat when you’re hungry, and stop when you’re satiated.
13. I know some households require a pairing of veggies and protein for lunch and dinner and I will try to accommodate that as much as possible for this meal plan.
14. Sundays are cheat days.

Week 1 Low Carb Meal Plan

Monday

• Bacon and  Eggs/ Spam and Eggs + Sliced Pipino
• Tokwa at Baboy, Ginisang Pechay
• Ginisang Repolyo (Pork and Cabbage Soup)

 

Tuesday

• Tortang Giniling + Tomatoes
• Tinolang Manok
• Banana Heart Patties + Egg Drop Soup

 

Wednesday

• Homemade Skinless Longanisa + a fresh pineapple
• Steamed Dory + Fried Eggplant
• Boneless Bangus in Oyster Sauce + Steamed Kangkong
•  

 

Thursday

• Homemade Adobong Bangus Spanish Sardines + Vegetable Salad
• Bonchon Soy Garlic Chicken + Watermelon (Pakwan) Salad
• Tuna Sisig + Ginisang Sitaw

 

Friday

• Omelet with onions and tomatoes
• Ginisang Munggo and Fried Galunggong
• Ginataang Sitaw at Kalabasa with Shrimp

 

Saturday

• Red Egg and Tomato Salad
• Chopsuey, Daing na Bangus 
• Pork Chops and Buttered Baguio Beans

 

 

Note: There’s a raging debate about the low carb diet and there are definitely lots of pros and cons so make sure to do your research. Most of us who are relatively healthy can try a relatively lenient low-carb diet. As for a strict low-carb meal plan that requires very low amount of carbohydrates, they might not be good for people who have liver and kidney issues, pregnant or breastfeeding, or taking medications. Better err on the side of safety for this. I am not a dietitian. If you have a health condition, please consult your doctor first! 

Want to download the shopping list? Get Low Carb Ulam Recipes created for a full week’s meal plan. Sign up for the newsletter!

[mc4wp_form id=”825″]

Looking for week 2? Its here: Low Carb Meal Plan Week 2.

22