Food Plan Breakdown for Carbs

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The recommended dosage for carbohydrates is:

  • 60 grams of carbohydrates per day (20 grams per meal)

How do we make this simple?

The first step is to know which carbs are high in caloric intake and limit and/or reduce those. The second step is to have an idea of your most eaten vegetable and know how much of it equals 20 grams. We should get a majority of our carbs from vegetables, and there is a vast array of vegetables with a low percentage of carbs in each serving. We recommend that you eat these veggies in the organic, raw state to get the most nutrients out of the food. However, eating them cooked is another option too. Avoid eating them in either canned or frozen state. To keep blood sugars in balance, and to sustain or lose weight, it is recommended to consume 20 grams of carbs at each meal for a max 60 grams a day.

Vegetables with 3% or lesser carbs


  • 3.5-4 cups = 20 grams of carbs


  • 3-4 cups = 20 grams of carbs


  • 1 cup of raw spinach = 1 gram of carbs
  • 20 cups of raw spinach = 20 grams of carbs

Spinach can be a very good base for a salad mixed with other veggies to fulfill carbohydrate intake. It is a very low calorie, low carb option, with many nutrients.

Other examples of vegetables with 3% or less carbs are:

  • Cucumber
  • Garlic
  • Lettuces
  • Mushrooms
  • Parsley
  • Radishes
  • Sauerkraut
  • String beans
  • Squash

Vegetables with 6% or less carbs

Green Beans

  • 2 ½ cups = 20 grams of carbs

Lima beans

  • 1 ¾ cups = 20 grams of carbs


  • 4 large dill pickles = 20 grams

Slices of pickles are very low carb option for snacks, you can have multiple slices of pickles with 0.5 a gram of carbohydrate each.

Sweet Potatoes

  • 1 potato cooked in skin with salt = 20 grams of carbs

Other examples of vegetables with 6% or lesser carbs:

  • Bell peppers
  • Eggplant
  • Green onions
  • Pimento
  • Tomatoes

Vegetables with 7-9% carbs


  • 1 ½ cup of cubed avocado = 20 grams of carbs


  • 1 ½ cup of chopped carrots = 20 grams of carbs


  • 2 raw onions = 20 grams of carbs

Other examples of vegetables with 7-9% carbs:

  • Artichokes
  • Beets
  • Brussels sprouts
  • Squash
  • Pumpkin
  • Turnips

Vegetables with 12-21% carbs

Lima beans

  • 1 ¾ cup of lima beans = 20 grams of carbs


  • 3 ½ cups popcorn = 20 grams of carbs

Other examples of vegetables with 12-21% carbs

  • Chickpeas
  • Horseradish
  • Kidney beans
  • Parsnips
  • Soybeans
  • Sunflower seeds

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