50 Grams of Carbs A Day Meal Plan

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50 Grams of Carbohydrates a Day Diet

Carbs are the main source of energy. The best way to lose weight is to reduce your carbs intake. It makes you feel more satisfied and reduce your appetite. A low- carb diet means consuming not more than 50 grams of carbohydrates daily. This diet alters the way your body uses energy. Generally your body uses carbohydrates as its main fuel source for energy but if you limit your carb intake to 50 grams or less than 50 grams per day, then the body uses fat as a primary energy source. Your low-carb diet should be relatively high in fat and protein but contains less than 50g net carbs per day.

Low-carb foods to eat:

  • Eggs: Pastured or organic whole eggs
  • Poultry: Chicken and turkey
  • Fatty fish: Salmon, herring and mackerel
  • Meat including beef, pork, organ meats and bison
  • Full-fat dairy products like yogurt, cream butter and cheese
  • Nuts such as almond, peanuts and walnuts
  • Seeds: Pumpkin seeds and flaxseeds
  • Nut butters: Peanut, almond and cashew butters
  • Healthy fats: Coconut oil, olive oil, avocado oil and sesame oil
  • Avocados
  • Non-starchy vegetables like kale, spinach, broccoli, cauliflower, mushrooms, tomatoes, etc.
  • Fruits
  • Condiments including salt, pepper, vinegar, lemon juice, fresh herbs and spices

Foods to avoid on a low-carb diet:

  • Bread and baked goods
  • Sweets and sugary foods
  • Sweetened and alcoholic beverages
  • Pasta or noodles
  • Grains and grain products
  • Starchy vegetables
  • Beans and legumes
  • Fruit like grapes, bananas and pineapple
  • High-carb sauces

A day meal plan with 50 grams of carbs:


  • Bacon- 6 slices
  • Eggs – 3
  • Mushrooms – 80g


  • Cheddar Cheese – 56g
  • Almonds – 28g
  • Blackberries- 80g


  • Salmon Fillet – 240g
  • Spinach – 80g
  • Onion – 1