The Low Grain Diet

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low grain diet
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For years I have been perplexed by the “Low Carb” diet. How is it that taking the best produce that burns fat and speeds up metabolism, can’t be eaten to lose weight? It just doesn’t make any sense to me! It’s throwing out the good with the bad.
So I came up with this Low Grain Diet, do you have to give up grains? Nope! It’s about when you eat them.

low grain diet

Skip Ahead:

The Low Grain Diet

The low grain diet is so easy to follow. Instead of worrying about carbs, you just limit your grains to one meal per day. Ideally breakfast or lunch.

But here’s what it boils down to in a simple statement:

Low Carb diets are not specific enough, you only have to take out the grains.

  1. Don’t worry about the word “carbs”
  2. Instead- Limit grains (list below) to just one meal per day
  3. Don’t have grains at dinner
  4. Keep meals under 400 calories

Pick One:
Grains at Breakfast: You choose to have your grains at breakfast, and do not have any for lunch or dinner.
Grains at Lunch: You choose to have your grains at lunch, and do not have any for breakfast or dinner

What a full day of meals look like:
Breakfast: Low Calorie Bacon and Egg Scramble (no grains with breakfast)
Lunch: Low Calorie Pesto Chicken Sandwiches (your one grain meal)
Dinner: Low Calorie White Chicken Chili (no grains at dinner)

Low Grain Recipes

Low grain recipes need to be all-natural. Here are free recipes that you can try anytime. If you are looking for a full week menu, click here.

Low Grain Breakfasts
low grain lunches
low grain diet dinners

What is Considered a Grain

Grains are the carbs that you want to limit in your diet. But that doesn’t mean you can’t have them. Just do your best to avoid them at dinner.

  • Corn
  • Oats
  • Quinoa
  • Rice
  • Rye
  • Buckwheat
  • Millet
  • Basically anything bread/tortilla/and flour based
  • Many people also like to add starchy vegetables (like potatoes) to this list

Low Grains Diet Meal Plan

Grains at Breakfast Meal Plan

In this meal plan I added grains to breakfasts, with the granola and the corn. If you wanted to go green free, you can swap the granola for chopped nuts, and the corn for diced bell pepper.

Grains at Lunch Meal Plan

In this Low Grains meal plan, I added in your daily grains at lunch with rice and quinoa. If you want to have even less grains, you can cut those amounts by 1/2 or replace them with cauliflower rice.

Frequently Asked Questions

Can’t I just eat no grains at all?

You can, though I recommend you do it for only 1 week a month. That is a very drastic version of the low grain diet and is not sustainable long term. But it will work, make sure you are eating all natural to maximize results.

What about desserts?

Desserts can’t be avoided, and let’s be honest, no one wants to avoid them! If you are trying to lose weight quick, I recommend you have only fruit for dessert. My favorites are blueberries or grapes, they are great for “snacking” on.
With that said, have you seen my dessert section?! I love a good dessert recipe and with that said you could try some no grain desserts like these:
Low Calorie Baked Caramel Apples
Low Calorie Fudge Pops
Low Calorie Berry Ice Cream
Low Calorie Grilled Watermelon
Low Calorie Strawberry Sorbet

How many calories should I have a day?

Try this easy equation: Take your goal weight (for me that’s 130 pounds) and add a zero to the end 1300. I should have 1300 calories per day.

Can I have sugar?

Yes, in moderation. Of course if that is ok with your doctor. I recommend you stick to fruit for dessert if you are looking to lose weight though.

Are sweet potatoes a grain?

Some argue yes, though I (the creator of the diet) say no. It’s a long remnant of the low carb diet mentality. I’ll let you choose for yourself. Test it out and see if you get the same results, and let us all know.

What about snacks?

Snacks are best in the “raw” form for weight loss, veggie sticks with dip, fruit for a sweet treat.
Here are some popular recipes:
Low Calorie Apple Nachos
Low Calorie Chip Dip
Low Calorie Peanut Butter Protein Balls
Low Calorie Spring Rolls
Low Calorie High Protein Pudding

Do low carb tortillas count as a grain?

Yes, unless you’re talking about the homemade ones made of nothing but cottage cheese and egg. The low carb and carb balance tortillas do have grain in them.

So you’re saying I can never have pizza for dinner again?

No way, you absolutely can! Here is what I recommend though… If you are trying to lose weight, then stick to the low grain diet 6 days out of 7. Take a free day (also known as a cheat day) and have pizza on your free day.
Don’t forget, you can have pizza for lunch! I recommend my low calorie pizza, so you can have more slices for less calories.
You can also have pizza-ish recipes like my Low Calorie Portobello Mushroom Pizzas. I know, it’s not the same, I agree. But sometimes having something with the same flavors, but one different ingredient can curb a craving and help you get through the week… Like a lettuce wrap burger.

What about alcohol?

That depends, what is your alcohol made from? If it’s made with grains, no (unless on a free day).
Grain based alcohol: beer, whiskey, sake, bourbon, and some vodkas
Fruit Based Alcohol: Wine

Important Note: Many people will try all the diets out there and nothing will work. Then they give up alcohol for a month, and lose a ton of weight. You may be one of those people, so if you are feeling stuck in your weight loss journey, you may want to take a couple months off.

5 Tips for the Low Grain Diet:

  1. You can serve dinner to your family with the grains, and just skip it yourself
  2. Lunch is the best time for grains (will keep you full longer)
  3. Try to keep sugar at a minimum 
  4. Try a “free day”!
  5. You can skip grains all together to boost weight loss, but it will not be good long term

More Weight Loss Recipes:

Lose Weight By Eating Cookbooks

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