Over the past few months, I have been assessing and comparing a sample daily meal plan for women aged 19-50yrs in Australia of average height, healthy weight and light activity, with a day in my life following Lower Carbohydrate and Healthy Natural Fat (LCHF) principles.

I have been adapted to this way of living for a couple of years now; however, when I started this journey my day looked a lot like the picture on the left.

I thought I was incredibly healthy and doing the right thing by my body; however, I never felt truly satiated, was often hungry, had no self-control when it came to chocolate, sugar and treats, often felt bloated and, despite doing regular exercise, couldn't shift my weight. It was a big change away from what I had been taught at school, and what I had read about health and nutrition in books and on the internet, to reduce my total carbohydrates and to not fear fat. One of my other concerns was that this way of living was going to be more expensive. It was 'cheap' and 'easy' to buy bread, cereal, pasta and rice from the supermarket, and to use these ingredients to bulk up my meals. I was nervous about how 'expensive' my weekly shop would become if I started buying more avocados, cheese, fresh vegetables to act as pasta and rice substitutes (zucchini noodles and cauliflower rice), nuts and grass-fed meat, poultry, fish and seafood.

I know there are many other men and women out there who have experienced, or are currently experiencing, these same thoughts and fears about moving towards a lower carbohydrate way of living. I'd like to take this opportunity to put some of your fears to rest. Since I have gone LCHF I have had more energy, I no longer crave sugar and I feel in control of my eating. I rarely feel bloated and have released nearly 10kg of weight. In addition, because I feel full from the meals I do eat, I snack less and have been able to reduce my weekly shopping bill significantly. I also tend to find that I eat out less because I love being able to cook my own meals, knowing where my food has come from and how it has been prepared to provide me with the best fuel for my body and overall health.

The sample daily meal plan that I compare in the following table is referenced in Appendix 1 - Table 20 of the current Australian Dietary Guidelines Eat for Health Educator Guide - Information for nutrition educators (PDF, 4.16MB)*. The nutrition information was calculated using the Australia and New Zealand Food Standards Nutrition Panel Calculator. Costs were calculated using the Coles and Woolworths online shopping prices.

Click here to view a PDF version of the comparison tables.

Breakfast comparison

Lunch comparison

Dinner comparison
Click on the following links for tips on how to brown mince and a delicious savoury mince recipe.

Cracker comparison
Click on the following link for an amazing nut and seed cracker recipe.

As you can see, it's not that difficult to make the switch to lower carbohydrate living. It's also delicious and it's definitely not going to increase your grocery spend. For tips on adopting LCHF principles, I recommend reading our How much healthy fat? blog.

If you're looking for support to reduce your overall carbohydrates, or would like to make tweaks to your diet as you continue your journey to better health, contact our team today on (03) 6301 9096 or send us an email at info@nutritionforlife.healthcare.

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