Carb Free Week Meal Plan

thai green curry

Carb Free Week Meal Plan

This week the kids have been home off school and Athol (my husband if you didn’t know) had some leave he needed to use up so he was also here. He offered to do the shopping AND the cooking this week so that it would even be a bit of a holiday for me too – YAY! The only snag is he had to work a couple of the evenings so I did have a cook a bit, which is no real hardship when I actually really enjoy preparing food. The other big snag is he wanted to have a carb free menu this week as he is on a vigorous campaign to loose weight.

He’s been doing a massive amount of research into healthy eating over the past few years and the only diet that he likes to come back to is called the ‘Banting’ diet which is completely explained within a book called The Real Meal Revolution by Professor Tom Noakes, Jonno Proudfoot and Sally Ann Creed.

This is a diet based on eating meat, vegetables, nuts, lots of fats and absolutely no carbs. The theory is that fats sustain you longer and are better for your blood sugar levels than carbs are. The claim is made that this is the way humans are supposed to eat.

Carb Free weekly meal plan

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Now I have to admit that giving up carbs completely is tough – that’s why he keeps having to return to the diet. I can’t maintain it myself as I just love bread and potatoes too much. However, I once did it for an entire month and managed to loose my spare tyre so perhaps I should try a bit harder now that my tyre has subsequently returned.

The book takes you into a brief history of the human diet and some modern myths surrounding healthy foods. The claims of following this way of eating include:

  • More energy
  • Fewer (or no) cravings
  • No hunger
  • Weight Loss
  • Better blood glucose and insulin readings
  • Better sleep
  • Increased mental focus

Here is the write up from the back of the book:

‘Scientists labelled fat the enemy . . . they were wrong.’
Time magazine

We’ve been told for years that eating fat is bad for us, that it is a primary cause of high blood pressure, heart disease and obesity. The Real Meal Revolution debunks this lie and shows us the way back to restored health through eating what human beings are meant to eat.

This book will radically transform your life by showing you clearly, and easily, how to take control of not just your weight, but your overall health, too – through what you eat. And you can eat meat, seafood, eggs, cheese, butter, nuts . . . often the first things to be prohibited or severely restricted on most diets. This is Banting, or Low-Carb, High-Fat (LCHF) eating, for a new generation, solidly underpinned by years of scientific research and by now incontrovertible evidence.

This extraordinary book, already a phenomenal bestseller, overturns the conventional dietary wisdom of recent decades that placed carbohydrates at the base of the supposedly healthy-eating pyramid and that has led directly to a worldwide epidemic of obesity and diabetes. Both a startling revelation, and as old as humanity itself, it offers a truly revolutionary approach to healthy eating that explodes the myth, among others, that cholesterol is bad for us.

This is emphatically not just another unsustainable, quick-fix diet or a fad waiting to be forgotten, but a long-delayed return to the way human beings are supposed to eat.

So what’s on the menu this week?

As I mentioned Athol went shopping and spent far more (50% more) than our normal budget. Meat is obviously much more expensive than carbohydrates. His theory is that our health is worth the extra cost and savings at the doctor though. He bought several different types of fat to cook in (butter, duck’s fat and coconut oil) which will last more than the week. We dressed the salads in lime or lemon juice and olive oil and used sesame seeds, fresh herbs and nuts for added flavour and substance. Cauliflower rice is cauliflower that is cooked and mashed with loads of butter to resemble rice. It’s delicious and a great substitute for people who miss the appearance of rice on their plates. I did cook the occasional potato for the kids.

Here’s my Husband Inspired Menu!
  • Sunday: Roast Beef, sweet potato, green beans, roast aubergine
  • Monday: Duck breast, mozzarella stuffed baked mushrooms and shredded cabbage salad
  • Tuesday: Beef sausage (check the carb content), veggie stir fry, spicy sweet potato wedges
  • Wednesday: Butter Chicken Curry, cauliflower rice, brussels sprouts
  • Thursday: Meat Loaf, fried haloumi cheese, green salad with avocado
  • Friday: Barbequed lamb chops, salad of baby spinach with diced chorizo and walnuts
  • Saturday: Baked chicken pieces, butternut stuffed with onions, tomato and herbs, vegetable assortment.

Shopping List:

Basically this week you can’t go wrong with buying too many vegetables. You will see that I have included an array of fats at the bottom of the list, you are encouraged to use these liberally when you cook – and who doesn’t love butter?!

  • Roast beef cut
  • Green beans
  • Sweet potato
  • Aubergine
  • Duck breasts
  • Mushroooms
  • Salad ingredients
  • Mozarella
  • Beef sausage
  • Medley of stir fry vegetables (we used aubergine, carrots, courgette and peppers and dressed it in soy, sweet chili and sesame seeds)
  • Chicken breasts
  • Passata
  • Coconut milk
  • Cream
  • Cauliflower
  • Brusselsprouts
  • Minced beef
  • Eggs
  • Onion
  • Haloumi cheese
  • Avocados
  • Lamb chops
  • Chorizo
  • Whole chicken or chicken pieces on the bone
  • Butternut
  • Onions
  • Nuts (almonds, hazels etc)
  • Coconut oil, duck fat, butter

Download your free printable meal plan and shopping list here: Carb Free Menu and Shopping List

Are you eating a restrictive menu at the moment?
What have been the biggest challenges?
I love to hear your stories so feel free to leave your comments below!

~This post contains affiliate links – my full disclosure policy can be found here ~

You can buy the books by clicking through on the links below!

The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating Paperback – 30 Jul 2015

The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating Paperback – 30 Jul 2015

The Real Meal Revolution 2.0: The upgrade to the radical, sustainable approach to healthy eating that has taken the world by storm6 Apr 2017

The Real Meal Revolution 2.0: The upgrade to the radical, sustainable approach to healthy eating that has taken the world by storm6 Apr 2017

Read my Grandma Inspired Menu here here and my first weekly family meal plan here.

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20 thoughts on “Carb Free Week Meal Plan”

  1. Thank you so much for the menu and shopping list, I have printed both and will attempt to follow it next week and then I ll let you know how we get on. I used the Duken Diet for about 6 mths but found once I returned home to the family I struggled to continue as neither my husband or my daughter were keen to try it. So I gave up! Now my husband has decided he wants to loose weight and improve his fitness level we have cut out potatoes and bread as well as cakes, pies and chocolate. This will make a pleasent change. Thank You xx

    1. Oh I’m delighted you it might be helpful for you! It is realy dificult to stay disciplined I think one of the best ways to start is to only buy food that you are allowed to eat and make sure there are plenty of satisfying alternatives. Chocolate is very difficult to cut out but sugar is a real baddun. We have limited ourselves to only having treats on weekends so we have that to look forward to. Looking forward to hearing of your progress.

  2. I actually do try and go low carb high fat. Don’t always do really well with it. Usually I’m just happy trying to cut out sugar. Gotta love the cauliflower rice these days though! #blogstravaganza

  3. Lots of inspiration here! I am moving over to a vegan diet and simultaneously reducing my carb intake. I already feel much better for it! Thanks for sharing your meal plan with #Blogstravaganza 🙂

  4. I’m trying to cut back on carbs and have been eating loads of salads because I have no clue what I can eat! This is a great meal plan, loads of yummy ideas. I’m stealing this shopping list ha ha xx #BlogCrush

    1. Good idea! I think I saw there was a kindle version available there on Amazon. The secret is where you remove the carbs, to replace them with as many vegetables and fats as you like (eg lots of melted butter!) Sounds counter- intuitive to our modern fat free food trend but they describe in great detail in the book how this is unfounded and they have backed it up with research. Butter makes everything taste lovely!

    1. It is a real sacrifice, but he is a very determined man! And I guess he is motivated too, I think if you have a firm goal in mind it helps to stick to your plans. It also helps to find tasty alternatives so that when you have cravings you know there’s something else nice you can have instead. Thanks for reading. 🙂

  5. Firstly Liberty – lucky you for having a husband who can cook! I have many friends who have praised the benefits of cutting out carbs in order to lose weight but there are so many split opinions on it among the so-called experts. Like you I enjoy bread and potatoes too much, plus when I have tried I notice I feel quite nauseous, but I suppose it is a case with all of these things of re-educating your body. I have to say I love the sound of the meal plan – it all seems particularly delicious. Look forward to hearing how your husband gets on – and you of course – how does it fit with your 404040 plan? Jo x

    1. I am indeed, but I have to let out a little secret here, in the end he cooked one dinner (which I helped with)! I just can’t keep myself out of the kitchen – which must be a pain for others actually – and he had to work a few evenings.
      Re the 404040 plan, I am not sticking vigorously to his diet so there is some flexibility there and the recipes in that plan incorporate many that would be compatible, especially the salads. I am focusing on the exercise routine mostly too, I am hoping to improve my core strength, something I think all women suffer from a lack of after having babies. xx

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