Healthy Low-Carb Diet Plan by Lynn Grieger, R.D., C.D.E.

If you're interested in cutting back on carbohydrates, but you want to do it in a healthy manner that's not going to drain your energy levels and leave you feeling blah, this plan is for you. We've incorporated foods with lean protein and the healthiest kinds of fat to keep you feeling satisfied, along with foods rich in heart-healthy fiber and enough carbohydrate to keep you energized. This isn't Atkins -- it's better!

We've divided up the meal ideas into three basic categories: On the Run, Family-Friendly and Cheap and Easy. Stick with one theme, or mix and match the menu suggestions during the day. For example, you could prepare a Family-Friendly breakfast on mornings when you have a bit more time, pack a Cheap and Easy lunch for work, and do dinner On the Run on nights when everyone is running in different directions. Add snacks between meals if you're hungry or need more fuel to keep up with your exercise routine.

All meals derive less than 50 percent of their total calories from carbohydrate. Breakfasts have 300 to 350 calories; lunches and dinners have 400 to 500 calories. The snacks have 150 to 250 calories each.

* Eliminate as much sugar as possible from your diet: soda, sweetened beverages, fruit juice, cookies, cakes, candies.

* Choose as many unprocessed foods as possible. Don't worry if you use highly processed convenience foods some of the time -- just minimize the damage as much as you can.

* Drink water between meals. If you must have flavored water, make your own. (Even sugar-free flavored water is high in artificial sweeteners, which will perpetuate your sweet tooth.) Add lemon, lime or orange slices to plain seltzer water for a refreshing taste without sugar.

* Take a daily multivitamin/mineral supplement for nutrition insurance

Breakfast Ideas

On the Run:

1. Breakfast egg sandwich with egg and meat or egg and cheese, one fresh orange

2. Protein drink (look for ones made with soy protein to promote a healthy heart)

3. Low-carb breakfast bar (look for ones with no more than 15 grams of carbohydrate and 250 to 300 calories)

Family-Friendly:

1. Omelet made with 4 egg whites and chopped vegetables (use a variety of onions, peppers and dark green leafy vegetables such as spinach, kale or romaine lettuce), cooked in 1 teaspoon canola oil; 1 slice whole-grain toast with 1 teaspoon tub margarine; 1 cup skim milk

2. Three ounces Canadian bacon, 1/2 whole-grain English muffin with 1 teaspoon tub margarine, 1/2 fresh grapefruit

3. One whole-grain English muffin topped with 3 ounces low-fat cheese, 1/2 cup melon

Cheap and Easy:

1. Turkey Bacon Breakfast Burrito -- fill a flour tortilla with 2 slices cooked turkey bacon, 1/4 cup scrambled egg substitute, 1 ounce low-fat shredded cheese and 1/4 cup chopped green pepper and onions; top with salsa if desired

2. One cup low-fat cottage cheese mixed with 1/2 cup sugar-free applesauce, 1 slice whole-grain toast with 1 teaspoon tub margarine

3. One slice whole-wheat toast topped with 2 tablespoons peanut butter, 1 orange, 1 cup skim milk

Healthy Low-Carb Lunch Ideas

by Lynn Grieger, R.D., C.D.E.

On the Run:

1. Grilled chicken sandwich, garden salad with 2 tablespoons low-fat salad dressing

2. Frozen low-calorie lasagna entrée, apple

3. Deli sandwich: Ask for 4 ounces turkey, ham or roast beef on 2 slices whole-grain bread topped with oil and vinegar or mayonnaise, lettuce and tomato; 1/2 cup three-bean salad

Family-Friendly:

1. One cup beef stew, 1 cup grapes, 1 cup skim milk

2. Peanut butter sandwich (slice bananas for the sandwich or serve a banana on the side), 1 cup skim milk

3. One cup chicken and rice soup, 3/4 cup low-fat cottage cheese, 1/2 cup canned peaches, 1 cup skim milk

Cheap and Easy:

1. One cup chili, 1 cup tossed salad with 1 tablespoon low-fat dressing

2. Two turkey hot dogs, 1/2 cup baked beans, 1 cup celery sticks, 1 cup skim milk

3. Three-quarters cup hummus (it's easy to make your own: mash canned, drained chickpeas with 1 tablespoon tahini, lemon juice and pepper to taste), 1/2 whole-grain bagel, 8 baby carrots

Healthy Low-Carb Dinner Ideas

by Lynn Grieger, R.D., C.D.E.

On the Run:

1. Grocery-store take out: 3 ounces roasted chicken, 1/2 cup pasta salad, 1 cup sliced tomatoes drizzled with balsamic vinegar, 1 cup skim milk

2. Chinese take-out: Egg roll, 1 cup shrimp chow mein, 1/2 cup rice, tea

3. Quick and easy stir-fry: 3 ounces chicken breast mixed with 1 cup stir-fry vegetables (use the frozen packets for the easiest prep) and 1/2 cup rice; 1 cup skim milk

Family-Friendly:

1. Cheeseburger Soup, 1 cup sliced cucumbers with 2 tablespoons low-fat sour cream and dill to taste, 1 cup skim milk

2. Three ounces meatloaf, 1/2 cup scalloped potatoes, 1/2 cup green beans with 1 teaspoon margarine, 1 cup skim milk

3. Three-ounce Baked Pork Chop, 1/2 cup hash browns, 1/2 cup raw carrots with 1 tablespoon low-fat dressing for "dip," 1 cup skim milk

Cheap and Easy:

1. Three ounces Baked Chicken , 1 small baked potato with 1 tablespoon low-fat sour cream, 1/2 cup steamed broccoli with 1 teaspoon tub margarine, 1 cup skim milk

2. Fajitas (serve 3 ounces grilled chicken and/or steak, 1/2 cup grilled onions and green peppers, 1/4 cup salsa and 1 tablespoon low-fat sour cream rolled in one tortilla), 1/2 cup sugar-free frozen yogurt

3. One cup Hamburger Helper (use half the margarine in the instructions), 1/2 cup green beans, 1 cup skim milk

by Lynn Grieger, R.D., C.D.E.

On the Run:

* Half cup trail mix (1/4 cup peanuts mixed with 2 tablespoons dried fruit)

* Eight saltine crackers with 2 ounces low-fat cheddar cheese

* Low-carb snack bar (choose one between 150 and 250 calories)

* Two ounces string cheese and 1/2 cup grapes

Family-Friendly:

* One cup cut-up veggies (try green or red pepper, celery, jicama and carrots) with 1/4 cup low-fat ranch dressing for "dip"

* Half a toasted English muffin topped with 2 ounces melted low-fat cheese and 1/4 sliced apple

* Half a cup guacamole with 6 baked tortilla chips

Cheap and Easy:

* Two stalks celery with 2 tablespoons peanut butter

* One cup low-fat cottage cheese with 1/2 cup fruit cocktail canned in water

* Hard-boiled egg with 1 slice of whole-grain toast topped with 1 teaspoon tub margarine

* Half a cup water-packed tuna mixed with 2 tablespoons low-fat mayonnaise and chopped celery; 6 whole-grain crackers

You can't lose weight by diet alone, so...

* Boost your metabolism by weight training. The more muscle mass you have, the more calories your body will burn -- even when you're just sitting around. Learn how to create an easy and effective weight training routine.