Low fat, low carb, high protein meal plan


Meal plans are easy to come by, there are 43 million just a Google click away. The challenge is that what tastes good for a blogger in California is absolute crap for the reader in Delhi, a tummy-reducing plan that works for the commuter in London would be tummy enhancing for the chauffeur driven house of reps member in Abuja and couch potatoes and gym rats require absolutely different meal plans.

That said, after years of healthy cooking and eating, we finally have enough meals in our repertoire to run on a meal plan and although the ‘program’ is only in its third week, it’s been very useful having and sticking to a meal plan. One of the most exciting things about the plan is that a sufficient calorie deficit over the course of a week permits the occasional luxury –SaltLagos marble cake, champagne or even a pizza!

Our meal plan aims to get enough proteins while maintaining fats and carbohydrates at a minimal level. It’s also worth noting that for both of us, we are only trying to maintain weight and stay healthy, well maybe lose 5kg between the both of us. We also maintain a fairly active lifestyle, averaging 4 hours of exercise a week.

Below is our meal plan for the week ahead, this is what works for us at this point in time. We welcome your thoughts and ideas. Happy reading! Happy cooking! Happy eating!

Days Breakfast Lunch Dinner Snacks
Monday Baked beans & sunny side up (275) Thai green curry (shrimps, solefish, carrots, baby marrow) + basmati rice (650) Grilled mutton seekh kebab with mixed green salad (180) Apple, nuts, greek yoghurt, coffee, herbal/black/green tea, unsweetened (350)
Tuesday Oats with sugar & semi-skilled milk (or soymilk) & tuna (270) Pasta, chicken sauce and mixed vegetables (350) Mixed green salad & turkey cold cut (150) Coffee, nuts, fruits & lucozade energy (400)
Wednesday Seekh kebab & scrambled eggs (350) Mixed greens & tomato salad with grilled turkey (400) Fruits & soymilk latte (350) Greek yoghurt, nuts, biscuits, oranges(400)
Thursday Flatbread wrap with mixed greens, omelettes & seeekh kebab (420) Couscous with vegetables & chicken (500) Dine out (600++) Biscuits, Soy milk & Pear (370)
Friday Muesli & a boiled egg (310) Sweet potato & prawn sauce (450) Yoghurt & fruits (200) Coffee, nuts, fruits & soy milk (300)
(x) is a representative calorie content of the meals and can vary widely based on quantities
Mixed greens = spinach, rocket leaves &lettuce
Mixed vegetables = broccoli, carrots, green beans & cabbage

and by the way… Mrs. K has got us going with tomorrow’s lunch…a detailed recipe will follow soon… just watch this space!


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