Full Mexican Meal Plan for Low Carb Diet: A Sample Menu
The Mexican meal plan for a low carb diet modifies traditional Mexican dishes to fit a low-carbohydrate lifestyle. It focuses on proteins like meat and cheese, along with non-starchy vegetables. Traditional high-carb items like tortillas and rice are limited or substituted with low-carb alternatives, allowing enjoyment of Mexican flavors while adhering to a low carb diet.
Meal plan grocery list
- Eggs
- Spinach
- Avocado
- Chicken breast
- Romaine lettuce
- Bell peppers
- Lime
- Cucumber
- Chili powder
- Fish
- Cabbage
- Coconut milk
- Chia seeds
- Berries
- Beef
- Zucchini
- Eggplant
- Cheese
- Mushrooms
- Beef or chicken broth
- Turkey breast
- Nuts
- Pork chops
- Brussels sprouts
- Salmon
- Lemon
- Olive oil
- Pumpkin seeds
- Ground beef or chicken
- Tomatoes
- Onions
- Shrimp
- Carrots
Meal plan overview
Experience the flavors of Mexico on a low carb diet with the Mexican meal plan for a low carb diet. This innovative plan adapts Mexican recipes to fit a low carb lifestyle.
Focusing on high-quality proteins, healthy fats, and low carb vegetables, it’s a delicious way to stick to a low carb regimen with Mexican cuisine.
Foods to eat
- Lean Proteins: Chicken, fish, and beef prepared in traditional Mexican styles, minus the high-carb sides.
- Low-Carb Vegetables: Leafy greens, peppers, mushrooms, and zucchini, used in salads or as part of main dishes.
- Healthy Fats: Avocado, olives, and nuts, as well as olive oil for cooking and dressings.
- Low-Carb Tortillas: Look for tortillas made from almond flour or coconut flour as alternatives.
- Dairy: Cheese and sour cream in moderation, opting for full-fat versions.
- Low-Carb Fruits: Berries, tomatoes, and small portions of other fruits like melons.
- Herbs and Spices: Cilantro, cumin, and chili peppers for authentic flavor without carbs.
- Water and Herbal Teas: To stay hydrated without added sugars.
✅ Tip
Use lettuce leaves or cabbage leaves as a substitute for tortillas or taco shells to reduce carbohydrate content.
Foods not to eat
- High-Carb Foods: Traditional tortillas, tacos, tamales, and quesadillas made with regular flour or corn.
- Sugary Foods: Sweets and desserts like churros and tres leches cake.
- Starchy Vegetables: Potatoes and corn used in traditional Mexican dishes.
- Beans: Though healthy, beans are higher in carbs and should be limited on a low-carb diet.
- Fruit Juices: Often high in sugars, even if they’re freshly squeezed.
- Alcohol: Especially beer and sweet cocktails, which are high in carbs.
- Processed Snacks: Chips and other high-carb packaged foods.
- Fried Foods: Fried meats and vegetables, which are often breaded and high in carbs.
Main benefits
The Mexican meal plan for a low carb diet adapts traditional Mexican dishes to fit a low-carbohydrate lifestyle. It focuses on high-protein ingredients like meat and cheese, with a variety of non-starchy vegetables. Tortillas are replaced with low-carb alternatives, and beans are used in moderation, allowing for enjoyment of Mexican flavors within a low-carb framework.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Adapting meal plans to different dietary needs can enhance health and enjoyment. Here are some low-carb alternatives using Mexican meal plan ingredients:
- Zucchini noodles instead of pasta can keep carb intake low while adding texture to meals.
- Consider lettuce wraps as a substitute for tortillas to reduce carbs and calories.
- Coconut flour can replace regular flour in recipes for a low-carb option.
- Pork rinds are a crunchy alternative to tortilla chips without the carbs.
- Using cauliflower rice instead of regular rice helps to maintain low-carb intake.
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How to budget on this meal plan
Eggs, spinach, and avocado bought in bulk can lead to significant savings. Fresh vegetables like bell peppers, zucchini, and eggplant are often cheaper when in season. Making your own chia seed pudding and yogurt can be cost-effective. Consider buying chicken breast and fish like cod or tilapia in bulk for savings.
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Extra tips
Any healthy snack ideas?
Stay low carb while enjoying the bold flavors of Mexico with these 7 tasty snacks:
- Avocado slices topped with salsa and cheese
- Crispy bacon-wrapped jalapeno poppers
- Chicken lettuce wraps with diced tomatoes and avocado
- Mini bell pepper nachos with melted cheese
- Cucumber slices topped with guacamole and shrimp
- Egg muffins with spinach, bell peppers, and salsa
- Zucchini chips with salsa verde
What should I drink on this meal plan?
If you're on a low carb diet with a Mexican influence, beverage choices should align with your carb limits. Water is the most carb-friendly option and can be flavored with lime or lemon. Herbal teas are excellent for hydration without carbs. Coffee should be consumed black or with a low-carb sweetener. Avoid fruit juices and aguas frescas with added sugars. Stick to beverages that complement your low carb lifestyle.
How to get even more nutrients?
Maintaining a low carb diet within Mexican cuisine can be both satisfying and nutritious. Prioritize high-protein foods such as beef, poultry, and seafood, which are commonly used in Mexican dishes. Include a variety of non-starchy vegetables like spinach and zucchini to keep meals interesting and fiber-rich. Avocados are a great source of healthy fats and can be added to almost any dish for richness and flavor.
Meal plan suggestions
Mexican Meal Plan for Low Carb Diet
Day 1
- Breakfast: Scrambled Eggs with Spinach and Avocado (calories: 300, protein: 20g, carbs: 8g, fat: 22g)
- Lunch: Grilled Chicken Salad with Romaine Lettuce, Avocado, Bell Peppers, and Lime Vinaigrette (calories: 350, protein: 25g, carbs: 12g, fat: 20g)
- Snack: Sliced Cucumber with a Sprinkle of Chili Powder and Lime Juice (calories: 50, protein: 2g, carbs: 8g, fat: 0.5g)
- Dinner: Fish Tacos using Lettuce Wraps, Topped with Cabbage Slaw and Creamy Cilantro Sauce (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Day 2
- Breakfast: Chia Seed Pudding made with Coconut Milk, Topped with a Few Berries (calories: 250, protein: 6g, carbs: 15g, fat: 20g)
- Lunch: Beef Fajita Bowl with Sautéed Bell Peppers and Onions, Served Over a Bed of Lettuce (calories: 400, protein: 25g, carbs: 15g, fat: 25g)
- Snack: A Small Handful of Almonds or Walnuts (calories: 180, protein: 6g, carbs: 6g, fat: 16g)
- Dinner: Shrimp Ceviche with Avocado and Cucumber (calories: 350, protein: 28g, carbs: 12g, fat: 20g)
Day 3
- Breakfast: Omelette with Cheese, Mushrooms, and Spinach (calories: 300, protein: 20g, carbs: 6g, fat: 22g)
- Lunch: Mexican-Style Chicken Soup with Tomato-Based Broth, Chicken, and Vegetables (minus rice and tortillas) (calories: 350, protein: 30g, carbs: 12g, fat: 18g)
- Snack: Cheese Slices with Sliced Bell Peppers (calories: 150, protein: 10g, carbs: 6g, fat: 10g)
- Dinner: Grilled Skirt Steak with a Side of Grilled Zucchini and Eggplant (calories: 450, protein: 35g, carbs: 10g, fat: 30g)
Day 4
- Breakfast: Greek Yogurt with a Handful of Nuts (calories: 250, protein: 15g, carbs: 10g, fat: 18g)
- Lunch: Turkey Lettuce Wraps with Sautéed Peppers and Onions (calories: 300, protein: 25g, carbs: 10g, fat: 18g)
- Snack: Avocado Halved and Sprinkled with Salt and Lime (calories: 230, protein: 3g, carbs: 12g, fat: 21g)
- Dinner: Pork Chops with a Side of Roasted Brussels Sprouts (calories: 400, protein: 35g, carbs: 12g, fat: 25g)
Day 5
- Breakfast: Smoothie with Spinach, Almond Milk, Protein Powder, and a Handful of Berries (calories: 280, protein: 25g, carbs: 15g, fat: 10g)
- Lunch: Grilled Salmon Salad with Mixed Greens and a Lemon-Olive Oil Dressing (calories: 400, protein: 30g, carbs: 10g, fat: 28g)
- Snack: A Handful of Pumpkin Seeds (calories: 150, protein: 8g, carbs: 5g, fat: 13g)
- Dinner: Chicken or Beef Stuffed Bell Peppers (without rice) (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
Day 6
- Breakfast: Scrambled Eggs with Diced Tomatoes and Onions (calories: 250, protein: 20g, carbs: 8g, fat: 15g)
- Lunch: Cabbage and Carrot Slaw with Grilled Shrimp (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Snack: Cucumber Slices with Lime Juice and Chili Powder (calories: 50, protein: 2g, carbs: 10g, fat: 0.5g)
- Dinner: Carnitas (Pulled Pork) with a Side of Avocado and Sliced Radishes (calories: 450, protein: 35g, carbs: 10g, fat: 30g)
Day 7
- Breakfast: A Smoothie with Coconut Milk, Protein Powder, and a Handful of Spinach (calories: 250, protein: 20g, carbs: 8g, fat: 15g)
- Lunch: Tuna Salad on a Bed of Greens with Olive Oil Dressing (calories: 350, protein: 30g, carbs: 8g, fat: 23g)
- Snack: Sliced Cheese with Sliced Tomatoes (calories: 150, protein: 10g, carbs: 6g, fat: 10g)
- Dinner: Grilled Chicken or Beef Skewers with Bell Peppers and Onions (calories: 400, protein: 35g, carbs: 15g, fat: 22g)
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
