21 Low Carb Meal Plans (PDF)

Full-Day Low Carb Meal Plan

Sugar and starchy foods are not included in the low-carb meal plan. After following this diet for 12 days, you can take a break for 2 days and start again.

In those two days, everything you want is free, but stay in control! Let’s examine all the details of this diet plan.

What is a Low Carb Meal Plan?

Diet lists, exercises, slimming teas, smoothies and much more… Being fit and slim has been at the top of our agenda for a long time.

When thinking about losing weight, we stay away from carbohydrates, one of the highest energy sources.

In this way, much faster and more effective results are obtained. The low-carb diet created with this principle is suitable for those who want to get these results as soon as possible.

Low carb meal plan

When applying a low-carb meal plan, the feeling of hunger decreases as the digestion of protein and fat takes longer than carbohydrates.

The low carb meal plan is a type of diet in which high-calorie and carbohydrate foods, refined sugar and all processed foods are avoided.

This helps the body to turn to non-carbohydrate energy sources. We recommend this type of diet to people who exercise for at least 1 hour a day, as it generally includes milk and dairy products, meat and vegetables.

This diet, which is full of protein, may not help people with low activity to lose weight in the long term. Therefore, you should walk and move a lot while on this diet.

Make sure to follow the diet only for 12 days. Otherwise, it may cause health problems.

After you have lost the weight you want, you can follow it 5 days a week and continue to apply this diet by taking a break for 2 days.

Types of Low Carb Meal Plans

Select a Printable Low Carb Meal Plan Below

What is Consumed in The Low Carb Meal Plan?

It is easy to follow the diet. Start by removing refined sugar and processed foods from your life. Then, remove high carbohydrates one by one from your diet.

Only water or skim milk and tomato juice are recommended for a snack before bedtime. Grapefruit is consumed in the amounts specified in the recipes, as it is responsible for burning fat.

Low carb meal plan

Low carb meal plan – Oil sources of the diet are olive oil, coconut oil, avocado, and nuts that are low in carbohydrates.

Foods we recommend include

Bean sprouts,





Bell peppers,




Brussel sprouts,






Green beans,


Mustard plants,




Salad dressing (the sauce should be low in carbohydrates and not a mayonnaise-based dressing),



Low-carb sausage,





Liver and other viscera,






What Not to Eat on a Low Carb Meal Plan?

Fatty dairy products, cheese, desserts, bread, potatoes, carrots, beans, peas, beets, onions, cereals, corn, starchy vegetables, potato chips, pasta, corn chips, jelly, jam, nuts, fruit, low calorie, lean or ready-to-consume salad dressings.

Things to Consider When Applying a Low Carb Meal Plan

Grapefruit is one of the most important foods in this diet. You should eat the amount of grapefruit specified in the prescription or drink its juice, as it takes on the task of burning fat.

You should not eat anything in between meals. If you feel hungry and cannot stand it, you can increase the amount of meat, vegetables and salads in meals.

Most people can follow the low-carb meal plan without problems if they pay attention to the tips. However, it is not recommended for some exceptional cases:

  • Pregnant and breastfeeding mothers
  • Individuals with kidney disease
  • Developing children
Low carb meal plan

Low carb meal plan – Amino acids will create an acidic environment in the body. We have to drink enough water to balance this. If you are new to this diet, you should increase the water you normally drink by 40 fl oz.

Tea, coffee or soda drinks slow down the fat-burning process due to the caffeine they contain.

Therefore, one should not drink at all if you are going to cheat, at most one variety and one cup per day.

Do not forget to drink 8 to 10 glasses of water every day. Do not neglect to consult a doctor or dietician before applying the diet.

Sample Low Carb Meal Plan


2 whole eggs

4 ham

1 bowl of spinach (roasted with 1 tablespoon of coconut oil)

50 grams of feta cheese

5 olives


1 grapefruit

1 bowl of yogurt


140 grams turkey

Sautéed broccoli and zucchini

Green salad

1 tablespoon of olive oil

1 tablespoon of mustard


100 grams of salmon

Asparagus with cheddar cheese

See Also

800 Calorie Low Carb Meal Plan

Low Carb Vegan Meal Plan

What Can You Drink During Intermittent Fasting

Carnivore Diet Food List

List of Keto Vegetables

Low Carb Lunch Ideas

High Fat Low Carb Food List

South Beach Diet Phase 1