7 Day Slow Carb Diet Plan (PDF)

Slow Carb Diet

Low carb intake is becoming a part of several diet plans. As per reports USA (2019), citizens’ diets carb levels decreased by 14.1%.

You may have undoubtedly heard of low-carb diets and the ketogenic diet, which is a very low-carb diet with a few modern variations but, have you heard of the slow-carb diet?

Unlike a low-carb diet that’s exactly what it sounds like a slow-carb diet. It requires a little more explanation.

Timothy Ferriss, the author of the 4-Hour Body, invented the slow carb diet in 2010.

Ferriss argues that it is efficient for rapid weight loss, and body fat can be lost by maximizing any of these 3 factors: food, exercise, or supplementation.

Like the ketogenic diet, the slow carb diet is based on a very low carbohydrate intake. The diet is built on 5 main rules that determine the diet’s fundamentals.

It entails eating a restricted diet for 6 days in a row, with one free day once a week.

So, what exactly is the Slow Carb Diet, and can it truly help you lose weight in a healthy and long-term way?

What is the Slow Carb Diet?

The Slow Carb Diet instructs you to consume 4 meals a day for 6 days a week and includes 5 food groups (animal protein, vegetables, legumes, fats, and spices).

Each meal should include as much of the first 3 food categories as possible and tiny portions of the last two.

The Minimum Effective Dose (MED) principle underpins the simplicity of this diet. “The smallest dose that will deliver the intended consequence” is how this idea is described.

In other words, it’s all about achieving the best results with the least amount of effort.

As a result, this diet focuses on adhering to a few rules that promise to aid the body’s ability to burn fat and lose weight.

For the first 6 days of the diet, you can only eat from a list of slow carb diet permitted foods. Then you get one free day every week to eat whatever you want.

You should stick to 4 meals a day during the diet days and avoid refined carbohydrates, fruits, and high-calorie beverages.

5 Rules For Slow Carb Diet

The 5 key rules of the slow carb diet, which Ferriss has explained on his blog, are as follows:

Avoid processed carbs: If you’re on this diet to lose weight, you should avoid any processed carbohydrates (such as pieces of bread, kinds of pasta, cereals, baked goods, and so on) for 6 days a week.

You’re permitted to eat these items within 30 minutes after finishing a resistance-training workout if you’re on a diet to gain muscle and strength.

Continue to eat the same meals: Re-create the same meals using the authorized 5 food groups (animal protein, vegetables, legumes, fats, and spices).

Keep an eye on your drink: This diet emphasizes the significance of drinking water and unsweetened tea or coffee.

It is not recommended to consume alcohol, juice, smoothies, sodas, or other calorie-dense liquid.

No fruit: This diet forbids the consumption of all fruits because they contain too much sugar to aid weight loss.

Every week, take one day off: You can cheat on one day a week and eat and drink whatever you want. (We shall get to it later)

Food To Eat During the Slow Carb Diet

Slow Carb Diet

Slow Carb Diet – Food To Eat During the Slow Carb Diet

According to the program’s principles, you can consume as much as you want of any food item, as long as you keep your diet basic.

Make 3 or 4 meals from this list, and repeat the process 3 or 4 times more.

Ferriss also suggests eating your first meal within an hour and spacing the rest of your meals out by 4 hours.

He recommends eating 4 meals per day. In total, there are 4 meals with 4 hours between them.

The following is a list of foods that can be eaten on a low-carb diet:


Chicken thigh or breast

Egg whites with 1–2 whole eggs


Lactose-free, unflavored whey protein powder





Sauerkraut and kimchi


Cruciferous vegetables like cauliflower, brussels sprouts, broccoli, and kale


Green beans


Black beans

Pinto beans


Red beans




White truffle sea salt

Garlic salt



Grapeseed or macadamia oil – high-heat cooking


Olive oil – low heat cooking

Nuts like almonds


Creamer — dairy-free and only 1–2 teaspoons a day

Food To Avoid During Slow Carb Diet

Slow Carb Diet

Slow Carb Diet – Food To Avoid During Slow Carb Diet

Only a few things are recommended on the slow carb diet, which you can eat as much and as often as you like. The following are some of the foods that this diet advises you to avoid:

White Carbs: No white carbs, such as bread (of any kind), potatoes, maize, quinoa, pasta, cereal, tortillas, grains, or rice are allowed (even brown rice).

Sugar: Sugar is not allowed in any fish, including halibut, salmon, and tilapia.

Dairy products: On the SCD, all dairy products are prohibited. Milk, cream, cheese, and yogurt, for example.

Fruits: As rule four states, fruits are not permitted on the slow carb diet.

The Cheat Day

The “cheat day” on the slow carb diet is designed to relieve the mental tension with dieting.

Furthermore, changing away from a rigid schedule for a day, during which you can eat as much of any meal as you want helps keep your metabolic rate from dropping.

This side effect can occur due to calorie restriction over an extended period.

You are not expected to track calories or be concerned about what you consume, especially alcoholic beverages, on this day.

Surprisingly, there is evidence that cheat days or “refeeds” can help people lose weight.

Slow Carb Diet Plan – One Day Meal Plan Sample

The slow-carb diet recommends you repeat your meals as much as possible.

The more you stick to regular foods, the better your chances of concentrating on your diet, sticking to it, and succeeding.

Hence, we are adding some of the meal plans you can try out daily, either the same or by mixing them up.

Breakfast Plan Options

#1. 1/2 cup (86 grams) black beans, 2 medium eggs, half an avocado, and 2 tbsp (30 ml) chunky salsa

#2. Shake with water and whey protein (30gms)

#3. 2 slices of turkey ad 3 eggs

Lunch Plan Options

#1. Tuna salad with vegetables such as spinach, tomato, etc.

#2. Salad made of 2 hard-boiled eggs, 1 avocado, 1 medium tomato, 2 cooked bacon slices, and 1 lemon wedge juice

#3. Fajita salad made with black beans and guacamole

Dinner Plan Options

#1. Rotisserie chicken with black beans and cauliflower

#2. Steamed vegetables, grilled fish, and lima beans

#3. Broccoli, pork loin, and lentils

Benefits of The Slow Carb Diet

Following are some of the advantages that you may notice after following this diet:

#1. Helps In Weight Loss

When you eat only slow carbohydrates, you’ll likely reap many of the same benefits as if you ate a low-carb diet.

One of these advantages is weight loss, which is why most individuals are drawn to low-carb diets in the first place.

This diet can help you lose weight by curbing your hunger and cravings since research shows that meals high in satiating fiber and protein can aid weight reduction.

#2. Offers Healthy Blood Sugar Levels

This diet is high in fiber and protein but low in sugar and carbs.

Therefore, it can help to normalize blood sugar levels, improve glycemic control, and lower the risk of disorders like insulin resistance, type 2 diabetes, and metabolic syndrome.

#3. Enables Long-term Motivation and Results

While the plan only allows for a restricted number of slow carb foods during the week, there is some leeway on weekends, where you get a once-weekly cheat day.

Incorporating a cheat day into your diet may also assist in controlling hunger by increasing leptin release, a hormone that helps you feel full.

#4. Saves Money and Time

One of the things that people tend to like about the diet is that it is simple to follow, repetitive, and reasonably priced.

The meals are easy to prepare and help you adhere to a budget owing to inexpensive foods like seasonal vegetables and legumes.

Hence, you could find that it encourages you to cook at home more. It also doesn’t require any expensive or difficult-to-find goods.

Printable 7 Day Slow Carb Diet (PDF)

Meal SundayMondayTuesdayWednesdayThursdayFridaySaturday
BreakfastSlow carb breakfast casseroleBreakfast casseroleBreakfast casseroleOmelet of eggs, spinach, lentils and baconOmelet with eggs, spinach, lentils and baconBreakfast burritoEgg cupcakes
LunchHamburger with lettuce, bead salad and 1 plate raw vegetables,Pork loin leftoversVegetables and fish leftoversTuna salad with lettuce and chimichurriBurrito made of grilled onions & peppers, salsa, diced tomatoes, black beans and grilled protein of choiceBroil with spinach leaf saladChipotle meatballs and salad
Evening SnacksCucumber slices with hummusHalf a bowl of lentilsA boiled egg with baby carrotsSoupChicken salad with lettuceBerries and cashew nutsLow carb crackers
DinnerVegetables with slow-cooked pork loinSteamed vegetables, grilled fish, and lima beansChorizo with poached eggs and sauteed onion and red peppersRoasted asparagus and halibut macadamiaSlow-carb pizzaOrange chicken stir fry with onions, peppers, broccoli and carrotsSalmon with grilled asparagus and cauliflower


Should you give this diet a shot? Proponents of the slow carb diet believe that it can help you lose weight. It’s based on five rules that can help you boost your metabolism and avoid fat buildup.

This is an easy yet successful diet. Hope this post has provided you with all the necessary information to begin your diet.

See Also

High Triglycerides Food List

Scarsdale Diet Plan

Simple 1200 Calorie Diet Plan

Optavia Diet Food List

Cabbage Soup Diet Plan

Low Sodium Low Carb Diet Plan

Low Calorie Breakfast Recipes

Mediterranean Diet Lunch Ideas

Low Carb Lunch Ideas

Low Glycemic Diet Plan