Simple Low Carb Meal PlanI’ve chained myself up in MuscleHack Lab working hard putting together a little book of meal plans for you guys.

It will include both low-carb and high carb menus. And it will be FREE!

I know putting together menus based on your macros and calories is tough. Let’s face it: it’s a pain in the ass!

So I’ll do the hard work, so you don’t have to.

I hope to have it available for download next week 😀 Make sure you’re on mailing list to get the download link for the book (link will not be available to non-subscribers). If you’re not on it, enter your details below…






In the meantime here’s just one of the low-carb meal plans. It will give you:

1900 Calories | 173g Protein | 127.5g Fat | 14.25g Carbs 

SIMPLE LOW-CARB MEAL PLAN – 1900 CALORIES

Thanks to MuscleHack forum moderator Petter Olsson, I have based this on one of his meal plan, with some alterations.

Meal #1: Bacon & Eggs

50g or 1 ½ ounces Bacon

  • Calories : 238
  • Protein: 10g
  • Fat : 22g
  • Carbs (net): 0g

3 x Whole Eggs

  • Calories : 213
  • Protein: 18g
  • Fat : 15g
  • Carbs (net): 1.5g

TOTAL CALS : 451 | Protein: 28g | Fat : 37g | Carbs (net): 1.5g

 

Meal #2: Protein Shake (add your 5g creatine if this is after your workout)

A protein shake in water. About 40g, which will yield some fat and carbs but around 33g protein.

TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g

 

Meal #3: Ground Beef with Mayo

200g or 7 ounces of ground beef

  • Calories : 542
  • Protein: 52g
  • Fat : 36g
  • Carbs (net): 0g

50g or 1 ½ ounces mayo (full fat)

  • Calories : 355.5
  • Protein: 1g
  • Fat : 38.5g
  • Carbs (net): 0g

TOTAL CALS: 897.5 | Protein: 53g | Fat: 74.5g | Carbs (net): 0g

 

Meal #4: Chicken, Cheese, & Broccoli (salt to taste)

200g or 7 ounces Chicken

  • Calories: 207
  • Protein: 45g
  • Fat: 3g
  • Carbs (net): 0g

45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces

  • Calories: 156
  • Protein: 10g
  • Fat: 12g
  • Carbs (net): 2g

200g or 7 ounces Broccoli

  • Calories: 50
  • Protein: 4.5g
  • Fat: 0g
  • Carbs (net): 8g

TOTAL CALS: 413 | Protein: 59.5g | Fat: 15g | Carbs (net): 10g

TOTALS FOR THE DAY: 

CALORIES: 1913.5

PROTEIN: 173g

FAT: 127.5g

NET CARBS: 14.25g

Can’t wait to get this out to you guys next week!

By the way, this menu is both MANS and Total Six Pack Abs friendly (the lower carb portion).

P.S.

Train With 100% Intensity!

Mark

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