Menu and recipes
A low-carb menu is built not from recipes, but from one plate rule. Half — vegetables, a quarter — protein, a quarter — fats. After that, only the foods change, while the structure remains the same, so you don't have to keep it in mind.
The Plate Rule
Half the plate — vegetables and leafy greens. A quarter — protein: fish, meat, poultry, eggs. A quarter — fats: oil, avocado, nuts, cheese.
This isn’t about scales. It’s about putting together, at a glance, a meal that won’t leave you wanting to eat two hours later. Have two or three meals, all within an 8–10-hour window, with nothing in between.
A Day Structured by the Rule
| Intake | What's on the plate | Why so |
|---|---|---|
| First, around 10:00 | Eggs, greens, avocado, oil | Protein and fat in the morning keep you full until the next meal |
| Second, around 13:00 | Fish or meat, a large salad, olive oil | most of the vegetables go here |
| Third, around 18:00 | Vegetables with oil, a portion of protein, sauerkraut | light, but not empty: an empty dinner brings back evening hunger |
The foundation of the plate is a large green salad with oil, apple cider vinegar and salt. Everything else is built around it.
The base from which almost everything is assembled
- A large green salad with olive oil and apple cider vinegar
- Eggs in any form
- Fatty fish several times a week
- Vegetables cooked in oil
- A small portion of sauerkraut
- Avocado, half a fruit
Dinner in Fifteen Minutes
Vegetables in the Pan
While the oil heats, chop everything else. Zucchini, bell pepper, mushrooms, herbs — whatever you have.
Protein nearby
Fish, eggs, or pre-cooked meat. Cooking separately every evening is the main reason people give up the method.
Dressing instead of sauce
Oil, apple cider vinegar, salt, lemon. Ready-made sauces almost always contain sugar.
Assemble on one plate
Half vegetables, a quarter protein, a quarter fats. Check it visually and sit down to eat.
What to take with you
Eating away from home disrupts your routine more often than hunger. Simple things work: a container with salad and the dressing separate, boiled eggs, canned fish without sauces, nuts in a measured portion.
The nuts must be measured: a bag in your purse turns into a snack, and there are no snacks in the method.
Frequently asked questions about the menu
What to do if you don’t feel like eating in the morning?
Don’t force yourself. If for several days in a row the first meal is truly not needed and there is no weakness or overeating in the evening, there can be two meals. There is no need to aim for one meal a day.
What can you replace bread with for soup and salad?
Nothing: the salad itself provides volume, while fat and protein provide satiety. Replacing bread with “low-carb baked goods” most often brings back both cravings and extra calories.
Can you cook ahead?
Yes, and this is the most beneficial decision of the week. Meat and fish are prepared for two or three days, vegetables are cut before eating: salad prepared in advance loses its appearance and taste.
How much oil should I add to a salad?
Aim for 10–20 grams of added oil per day in total. Fat is not “topped up to the target”: when the goal is to lose weight, it remains a source of calories.
What to do tomorrow morning
- Put together your first meal according to the plate rule, without counting grams
- Prepare protein for two days in advance
- Make a dressing: oil, vinegar, salt
- Measure out a portion of nuts in advance
- Check that there are vegetables for the evening
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.