Hello dream figure: With our 7-day plan, even as a beginner, you will get to know the low-carb diet in a stress-free way. We know what is essential when it comes to low carb!
More and more studies show that a diet with fewer carbohydrates from bread, pasta, and sugar makes you healthy and fit! Those who save on the “carbs” and rely more on protein suffer less from cardiovascular diseases and obesity. Low-carb fans are less likely to have cravings and have less appetite for sweets.
You’ve probably heard that a low-carb diet helps enormously in losing weight. But what does the change in diet look like in practice? Pasta, bread, and rice are part of our staple foods. So what can you still eat and what not?
We have developed a changeover week that makes it easy for beginners to start a low-carb everyday life. Every day you concentrate on a different aspect, so you can get to know the new dietary rules stress-free. You can lose up to 5 kilos per month!
Your low carb plan for 7 days
Low carb, made easy – you can make the change with our tips: two days before your low carb week begins, write down everything you eat and drink. On the start day, use a highlighter to mark anything that contains grain or sugar. The aim is to reduce these products from today. This method helps to keep track of the transition.
Day 1: Delicious recipes to get you off to a good start
In the morning: pancakes
- 3 tbsp oat bran
- 2 tbsp quark
- 1 egg cottage cheese
Mix the ingredients for the dough together. Bake 2 pancakes in 1 teaspoon each of oil. Fill each with 1 tablespoon of cottage cheese.
Lunch: salmon fillet on kohlrabi gratin
- 10 grams of flour
- 10 g butter
- 50 ml of milk
- 150 ml vegetable stock
- 1 teaspoon lemon juice
- grated nutmeg
- 250 g kohlrabi
- 5 g grated cheese
- 70 g salmon fillet
- 3 teaspoons of oil
- 7 stems of chervil
- 125 g cucumber
- 1 tbsp vinegar
Sweat the flour in butter. Pour in the milk and stock, simmer for 6–8 minutes, remove from heat, season. Slice the kohlrabi, layer in an oven dish, pour half of the sauce on top, and sprinkle with cheese. Cook at 200 ° C for approx. 25 minutes. Season, the salmon. Fry in 1 teaspoon of oil for 2-3 minutes. Chop the chervil. Slice the cucumber: mix vinegar, salt, pepper, sugar, and 2 teaspoons of oil.
Heat the rest of the sauce, stir in the chervil. Mix the cucumber and vinaigrette. Remove the gratin, serve with the salmon, lettuce, and spice.
In the evening: fried egg with spinach
- 200 g spinach leaves
- 2 eggs
- some water
Heat the spinach leaves with a bit of water, season. Fry 2 eggs in 1 tablespoon of oil with fried eggs.
Day 2: half is enough!
The goal for today: Eat no more than half of your usual carbohydrate servings today and replace the other half with vegetables such as B. zucchini or carrots. Important: Do not replace with fruit because this contains fructose, which is calculated like sugar.
In the morning: goji yogurt
- 200 g yogurt
- 80 g cream cheese
- 2 tbsp soaked goji berries
- 1½ tbsp oat bran
Mix the ingredients for a tasty yogurt breakfast: if necessary, you can sweeten with a sweetener.
Lunch: chicken on chickpeas
- 150 g chicken fillet
- 1 tbsp tandoori paste
- 1 teaspoon whole milk yogurt
- ½ clove of garlic
- ½ onion
- 20 g spinach leaves
- 1 teaspoon clarified butter
- ½ teaspoon curry powder
- ½ teaspoon chili powder
- 1 pinch of cumin powder
- 100 g unsweetened coconut milk
- 200 g chickpeas (can)
- ½ teaspoon sugar
Marinate meat in tandoori paste and yogurt for approx. 1 hour. Chop the garlic and onion. Wash the spinach. Bake the fillets at 200 ° C for approx. 20 minutes. Stew the garlic and onion in the lard. Add the curry, chili, and caraway seeds, sauté. Deglaze with coconut milk. Add the chickpeas, simmer for 5–6 mins. Fold in the spinach, season. Cut the meat into slices, serve with vegetables and sauce.
In the evening: fish
Fry 200 g pikeperch fillet in 1 tablespoon oil. Sprinkle with 2 tablespoons of thyme leaves, season. Dice 200 g carrots, cook, and season.
Serve both with two tablespoons of herb quark.
Day 3: Increase the protein content
Treat yourself to eggs for breakfast, tuna for lunch, or a significant portion of low-fat quark for dinner. You will be amazed how full and satisfied you feel afterward!
In the morning: berry quark
Thaw 100 g mixed frozen berries. Chop 1 tbsp walnuts. Mix 150 g quark with 2–3 tablespoons soy milk and ½ teaspoon agave syrup until smooth.
Serve the quark with berries and nuts.
Lunch: tomato ragout with chicken leg
- 50 g shallots
- 1 clove of garlic
- 125 g tomatoes
- 1 leg of chicken
- 1 teaspoon oil
- 1 teaspoon tomato paste
- 60 ml vegetable stock
- 1–2 stalks each of marjoram and parsley
Peel shallots and garlic, cut garlic into slices. Quarter tomatoes. Wash the leg, season, fry vigorously in the oil on both sides, remove. Put the shallots and garlic in the frying fat, fry briefly. Add tomato paste and tomatoes, sauté briefly. Deglaze with broth and 60 ml of water. Season with salt, pepper, and sugar. Place the leg on top and stew for approx. 45 minutes. Wash the herbs and chop them, except for some marjoram for garnish. Scatter herbs over the ragout, season again to taste. Garnish with marjoram.
In the evening: vegetable and coconut soup
Chop 100 g carrots, 100 g broccoli, 100 g mushrooms, and 100 g tofu. Cook one after the other in a large pan or a wok in 2 teaspoons of olive oil. Mix everything in a wok, deglaze with 150 ml coconut milk, and 150 ml vegetable stock. Dissolve 1 tbsp Thai curry paste in it and add a little lime juice to taste. Garnish with coriander leaves.
Day 4: drink more!
Prepare the amount you drink for the day in the morning: You should be able to manage around 2.5 liters of sugar-free drinks. So you are satisfied longer and easier, metabolism and fat loss work ideally.
In the morning: avocado smoothie
Puree ½ avocado with 150 ml coconut milk and 100 ml water. Season to taste with honey and lime juice.
Lunch: cauliflower curry soup
- ¼ cauliflower
- 2 teaspoons of oil
- 1 pinch of ground cumin
- ½ teaspoon curry powder
- 30 ml vegetable stock
- 2 tbsp lime juice
- 60 g salmon fillet (without skin)
- 40 g whole milk yogurt
- 5 g cornstarch
- grated zest of ½ organic lime
- 1 teaspoon mango chutney
- ½ teaspoon flaked almonds
Cut the cauliflower into small pieces. Fry in 1 teaspoon of oil. Sweat in cumin and curry. Deglaze with the stock and juice, cook for approx. 18 minutes. Dice the fish. Put about ¼ of the cabbage aside. Mix the yogurt and starch. Take the saucepan off the heat, puree. Add yogurt, simmer for approx. 3 minutes, season.
Add the rest of the cabbage. Fry the fish in 1 teaspoon of oil for 2-3 minutes, season, sprinkle with the lime zest. Serve the soup with 1 teaspoon each of chutney, salmon, and almonds. Approx. 340 kcal, E 20 g, F 21 g, KH 13 g
In the evening: zucchini salad with broccoli pesto
Slice 100 g courgette thinly. Cut 10 g rocket into small pieces. Mix both. Cook 100 g broccoli in salted water. Puree with ½ clove of garlic, 15 g almonds, 10 g Parmesan and 15 ml oil, season. Mix the broccoli pesto and zucchini salad, season. Approx. 370 kcal, E 20 g, F 24 g, KH 13 g
Day 5: Switch to a hearty breakfast
Away with the jam bread: Start in the morning with eggs or quark. It keeps you full until lunch!
In the morning: classic scrambled eggs with chives
Cut ½ bunch of chives into rolls. Whisk with 3 eggs and 2 tablespoons milk, season. Heat 10 g margarine in a pan, whisk the eggs while stirring.
Serve on buttered wholemeal bread.
Lunch: carrot patty
- 100 g carrots
- 50 g potatoes
- 1 egg (size M)
- 5 g cornstarch
- ¼ bunch of chives
- 2 tablespoons oil
- 50 g zucchini
- 3 teaspoons of olive oil
- 1 curly tomato (approx. 125 g)
- ½ organic lemon
- 50 g sour cream
- 25 ml of milk
- 1 pinch of sugar
- 10 g rocket
Roughly grate the carrots and potatoes. Mix the carrots, potatoes, egg, and starch, season. Wash the chives, cut into rolls and fold into the patties—heat oil in a pan. Shape the cake and fry on both sides for approx. 10 minutes.
Cut the zucchini into thin slices, season. Heat olive oil in a pan. Fry the zucchini in it. Cut the tomato into pieces. Peel and squeeze lemon zest. Mix the sour cream with lemon zest, 1 teaspoon juice, and milk. Season to taste with sugar, salt, and pepper. Serve the patty with tomato, zucchini slices, and rocket. Drizzle with lemon sauce. Approx. 480 kcal, E 6 g, F 42 g, KH 19 g
In the evening: wild herb soup
Boil 1 egg for 10 minutes, dice. Chop 1 spring onion, sauté in 1 tbsp margarine—sweat 10 g of flour in it. Pour in 200 ml vegetable stock and 50 g sour cream, simmer for approx. 5 minutes.
Add 20 g each of spinach, sorrel, and dandelion leaves to the soup, simmer for another 2 minutes: puree, season. Serve with egg. Approx. 350 kcal, E 6 g, F 28 g, KH 16 g
Day 6: Swap fruit types
Swap bananas, grapes, sweet apples, and mango for low-sugar fruits like berries or papaya.
In the morning: strawberry and almond yogurt
Mix 250 g whole milk yogurt with 2 tbsp almond butter until smooth. Halve 200 g strawberries and serve with almond yogurt. Approx. 250 kcal, E 12 g, F 11 g, KH 22 g
Lunch: steak with game salad
- 3 radishes
- ½ kohlrabi
- ½ apple
- 1-2 stalks of parsley
- 1 tbsp lemon juice
- One teaspoon light balsamic vinegar
- 2 teaspoons of olive oil
- 1 hip steak (approx. 180 g)
- 1 teaspoon sunflower oil
- 4 thin slices of baguette
- 10 g of red sorrel
- 20 g purslane
- 10 g Pimpinella
- 10 g red fennel
Thirds of the radishes. Peel the kohlrabi into thin slices. Finely dice the apple. Chop the parsley. Mix the apple, lemon juice, vinegar, and parsley, fold in 1 teaspoon olive oil, season. Wash the meat and pat dry. Sear the beef in sunflower oil and fry at 175 ° C (convection: 150 ° C) for 6–7 minutes. Drizzle the baguette slices with 1 teaspoon olive oil, season. Put the meat in the oven 3 minutes before the end of the roasting time. Wash the herbs, drizzle with the vinaigrette. Take the meat and bread chips out of the range. Serve the wild herb salad, bread chips, and meat and sprinkle with sea salt and pepper.
In the evening: zucchini fritters
Grate 100 g zucchini, 100 g potatoes, and ¼ onion. Mix with 2 tablespoons of chopped dill, 1 teaspoon of cornstarch, and 1 egg, season. Fry approx. 2 hash browns in 2 tablespoons of oil. Serve with 1 slice of pancetta, watercress, and 20 g feta.
Day 7: Acidified dairy products
Milk also contains sugar. Therefore, it is better to eat full-fat, acidified dairy products such as B. yogurt. The higher percentage of fat prevents the sugar in the yogurt from driving up blood sugar levels.
Morning: blueberry drink
Puree 250 g whole milk yogurt, 3 tablespoons mineral water, 200 g blueberries, and 2 tablespoons tahini (sesame paste).
Lunch: Marinated chicken fillet skewers
- 1 chicken fillet (approx. 150 g)
- ½ teaspoon fennel seeds
- ½ teaspoon sweet paprika powder
- 1 spring onion
- ½ teaspoon olive oil
- 1 tbsp soy sauce
- ½ onion
- ½ organic lime
- 1-2 stalks of mint
- 3 teaspoons of oil
- 200 g frozen peas
- 50 ml vegetable stock
- 25 ml white wine
- ½ teaspoon cornstarch
- 1 teaspoon sour cream
- 2 skewers
Cut the meat into cubes. Roast the fennel seeds. Take out, grind. Mix the paprika powder, fennel, olive oil, and soy sauce. Marinate meat in it for about 1 hour. Dice the onion. Rub the lime peel, squeeze half the limes. Cut the spring onion into rings. Chop the mint. Braise the onion in 1 teaspoon of oil. Add the peas.
Deglaze with stock and white wine, simmer for approx. 10 minutes. Mix the starch with a bit of water until smooth. Thicken the broth with starch, bring to the boil once. Season with sour cream, lime juice, zest, mint, salt, and pepper. Add spring onions. Keep warm. Lift the meat out of the marinade and stick it on skewers. Fry the skewers in 2 teaspoons of the oil for about 10 minutes. Arrange the pears and skewers.
In the evening: scrambled eggs with smoked tofu.
Cut 150 g of smoked tofu into cubes. Whisk 1 egg in a bowl with salt, pepper, and 2 tablespoons of milk. Heat 1 tablespoon of oil in a coated pan. Add the tofu and egg to the pan and bring to a stop, stirring constantly.