21 Low Carb Meal Plans (PDF)

Updated by: Franco Cuevas, MD
Expertise: Doctor of Medicine
Experience: 5 Years
Franco Gabriel Cuevas is a physician who graduated from the National University of Cordoba, Argentina. His focus is on writing medical content to improve the access of physicians to medical information relevant to daily practice. He has participated in some research projects and has a special joy in writing and medical knowledge.
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Posted 4 years ago

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.

Variations of Low Carb Meal Plans

1000 Cal


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of baked spinach and eggs with 2 strips of bacon1 serving of poached eggs with 2 strips of bacon1 serving of baked spinach and eggs with 2 strips of bacon  1 serving of basic chaffle 2 servings of over-easy eggs with 1 cup of strawberries1 serving of ham, egg and spinach rollups1 serving of green eggs
Snack1 serving of pistachio-crusted goat cheese balls with 4 stalks of celery2 serving of spring radish salad with 4 stalks of celery2 servings of turkey lettuce rollups1 serving of tuna egg salad1 serving of tuna avocado salad1 serving of cheese slices  1 serving of green eggs
Lunch1 serving of endive salad2 servings of tuna avocado salad1 serving of cold greek yogurt soup1 serving of cheese slices2 cups of strawberry flavored water with 1 serving of Caprese salad1 serving of arugula salad with almonds (1 oz)1 serving of arugula salad with 1 serving of cheese slices 
Snack1 serving of cheese slices2 cups of strawberry flavored water with 1 serving of cheese slices1 serving of cheese slices2 servings of spring radish salad with almonds (1 oz)2 servings of arugula salad 1 serving of protein shake 1 serving of cheese slices
Dinner1 serving of devined egg salad with 1 serving of easy hard-boiled eggs1 serving of low carb pizza chips with 1 serving of spinach sauteed with brown butter and garlic1 serving of sesame chicken kebabs with 1 cup of zuccheti1 serving of cucumbers and egg salad with 1 cup of bachelor Brussels sprouts1 serving of Garlic chicken soup1 serving of fire-roasted tomatoes with cheese and 1 serving of lemon sesame asparagus2 servings of cucumbers and egg salad with 1 serving of zucchini spears with parmesan
Total calories for the day9919971185100210049981002

1600 Cal


Meals Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of eggs baked in avocado with 1 orange1 serving of egg and cheese sandwich with 1 apple1 serving of non-fat Greek yogurt with walnut and strawberries1 serving of chicken and mushroom egg white frittata 1 serving of eggs baked in avocado1 serving of Greek yogurt with almonds and strawberries1 serving of spinach and mushroom egg white frittata
Snack2 hard-boiled eggs1 serving of green smoothie with pecans ( 1 oz)2 servings of peppered cheese slices1 serving of lettuce cucumber walnut salad with 1 cup of strawberries1 serving of peppered cottage cheese 1 serving of wheatgrass smoothie1 serving of roasted pistachios
Lunch1 serving of roasted bacon with eggs1 serving of grilled salmon with creamy pesto sauce2 serving of turkey lettuce rollups 1 serving of turkey and avocado salad2 serving of roasted turkey with avocado salsa2 serving of protein chocolate smoothie1 serving of crockpot beef and broccoli
Snack1 serving of green smoothie1 serving of protein brownie with 1 cup of strawberriesPecans (1 oz)1 serving of cottage cheese with 1 cup of blueberries1 serving of tamari roasted pumpkin seeds1 serving of roasted kale1 serving of almond coconut smoothie
Dinner2 servings of paprika chicken with mixed green salad1 serving of avocado and prawn salad1 serving of chicken with garlic butter sauce1 serving of eggs baked in avocado1 serving of chicken with feta tortilla1 serving of tuna egg salad1 serving of turkey and egg salad 
Total calories for the day1615159815971591159415941616

1700 Cal


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of non-fat Greek yogurt with 1 cup of strawberries1 serving of smoked salmon with roasted Brussels sprouts1 serving of scrambled eggs with spinach and mushrooms1 serving of eggs baked in avocado with 1 orange 1 serving of poached eggs with spinach and feta1 serving of sausage and egg muffins1 serving of spinach and mushroom egg white frittata
Snack1 serving of avocado smoothie1 serving of tuna salad1 serving of grilled peaches with honeyWalnuts ( 1 oz)1 serving of chocolate protein shake in almond milk 1 serving of kale banana smoothie1 serving of non-fat Greek yogurt with 1 cup of blueberries
Lunch1 serving of roasted turkey with mixed green salad1 serving of eggs baked in avocado1 serving of coriander chicken with salsa sauce 1 serving of cream chicken with sweet potato wedges1 serving of Mexican tomato jumble with roasted chicken breast1 serving of chicken and broccoli with peanut sauce1 serving of salmon and creamy spinach
Snack1 serving of chocolate protein shake with walnuts ( 1 oz)Pecans (1 oz)Pecans (1 oz)1 serving of cottage cheese with 1 cup of strawberriesAlmonds (2 oz)Almonds( 1 oz)1 serving of vanilla coconut smoothie
Dinner1 serving of chicken and avocado salad1 serving of minted lamb and feta burgers1 serving of chicken with garlic butter sauce1 serving of Cajun fish salad with olive oil dressing1 serving of chicken with feta tortilla1 serving of Turkey penne pasta with salsa sauce1 serving of turkey sandwich with Caprese salad 
Total calories for the day1709169116911698169516911699

1800 Cal

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of roasted pepper and sausage omelet1 serving of garlic omelet with 1 serving of cinnamon apple bites  2 serving of feta and sun-dried tomato omelet
2 servings of cheese and spinach egg white omelet1 serving of eggs and cottage cheese omelet with 2 oranges2 servings of Tunisian eggs with 1 apple2 servings of tomato scrambled eggs with spinach and feta  
Snack1 serving of apricot yogurt swirl1 serving of basic chaffle with 2 strips of bacon1 serving of tofu yogurt with dry fruits and nuts1 serving of smoked salmon and cinnamon apple bites1 serving of blueberry cabbage smoothieWalnuts (2 oz)1 serving of non-fat Greek yogurt with 1 cup of strawberries
Lunch1 serving of lemon and chili baked salmon1 serving of cheesy scrambled eggs1 serving of crockpot enchilada stew2 servings of Czech salad with 1 cup of strawberries1 serving of egg white pizza1 serving of roasted beef and broccoli1 serving of roasted garlic and herb chicken with a mixed green salad
Snack1 serving of avocado smoothie1 serving of cheese toast with 4 slices of cantaloupe1 serving of avocado with 1 cup of strawberries1 serving of eggs and cheese sandwich1 serving of green spirulina smoothie1 serving of fruit smoothie with cheese toast  2 servings of turkey omelet with whole wheat toast
Dinner1 serving of cheese and chive omelet 1 serving of spinach and cheese omelet2 servings of paprika chicken with salad1 serving of pan-fried salmon with dill crème Fraiche and roasted potatoes1 serving of coddled eggs with spinach and bacon1 serving of pan-fried chicken with mashed sweet potatoes and salsa sauce1 serving of prawns and bean sprouts omelet
Total calories for the day1805 179417981791179918071795

2000 Cal

MealsDay 1Day 2 Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of mushroom and pepper egg white omelet with 2 easy to peel hard boiled eggs 2 servings of curry scramble with 1 serving of sweet cottage cheese and blueberries1 serving of pineapple, blueberry, bran parfait with 1 serving of grilled avocado with melted cheese and hot sauce 1 serving of pesto scrambled eggs with 4 strips of bacon 1 serving of spinach eggs with salsa and pecans ( 1 oz1 serving of keto pancake recipe with 2 strips of bacon 4 servings of easy eggs with 1 apple
Snack2 serving of tuna avocado salad 1 serving of tuna turmeric salad with pecans ( 1 oz)4 cups of strawberry flavored water with 2 servings of cheese slices 1 serving of protein shake 1 serving of cheese slices 1 serving of tuna mex tuna salad with 1 cup of strawberries1 serving of Brussels sprouts slaw
Lunch 1 serving of goat cheese and apple salad with 2 serving of turkey and avocado wrap 2 servings of cream cheese pickle with 1 serving of simple guacamole 1 serving of easy daily spinach salad with 2 serving of turkey and avocado wrap 1 serving of arugula and avocado salad with shaved parmesan 2 servings of mango strawberry salad 1 serving of simple arugula and bacon bits salad with 1 avocado 1 serving of tuna turmeric salad with 2 servings of almond butter and celery
Snack1 serving of mixed greens with olive oil and lemon salad dressing with 1 serving of cheese slices2 serving of tuna avocado salad 1 serving of lime chicken salad 2 serving of Brussels sprout slaw 1 serving of lime chicken salad 1 serving of simple lemon pepper tuna 1 serving of pear banana smoothie
Dinner1 serving of salt and pepper chicken wings 1 serving of steak stuffed peppers 1 serving of salt and pepper chicken wings 1 serving of pounded chicken with 2 serving of steamed broccoli 1 servings of creamy chicken and herb skillet with oven-baked rutabaga wedges 1 serving of salt and pepper chicken wings with 1 serving of zesty tomato soup 1 serving of grilled COD with 2 servings of easy fried spinach
Total calories for the day2003200019951999200020011999

For Diabetes

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of hard-boiled eggs with roasted kale 1 serving of scrambled eggs with spinach and tomatoes  1 serving of scrambled eggs with a green smoothie1 serving of spinach and tomato scramble with mixed greens1 serving of cream cheese omelet with 2 strips of bacon 1 serving of classic omelet with roasted steak slices1 serving of cooked eggs with mushrooms and kale
Snack1 serving of mixed greens with olive oil and lemon salad dressing 1 serving of baby carrots with hummus1 serving of nonfat Greek yogurt with pecans ( 1 oz)1 serving of baby carrots with hummus1 serving of non-fat Greek yogurt with almonds ( 1 oz)1 serving of plain tuna salad with mixed greens1 serving of non-fat Greek yogurt with kale crisps
Lunch1 serving of green smoothie with almonds ( 1 oz) 1 serving of cauliflower rice with grilled tofu1 serving of smoked turkey with zucchini noodles 1 serving of eggplant lasagna with smoked salmon1 serving of cucumber avocado salad with peppered cheese slices1 serving of grilled chicken with parmesan and olive oil dressing1 serving of roasted garlic chicken with mixed herb sauce 
SnackPecans ( 1 oz)1 serving of mixed green salad with toasted nuts1 serving of tex mex tuna salad1 serving of non-fat Greek yogurt with 1 bananaAlmonds ( 1 oz)1 serving of baby carrots with hummus 1 serving of endive salad with roasted walnuts
Dinner1 serving of cucumber avocado salad with grilled chicken breast1 serving of stir-fried chicken stuffed with low-fat cheese and vegetables 1 serving of whole-grain pasta with lemon chicken and grilled veggies1 serving of sliced avocadoes with mixed greens 1 serving of spaghetti squash stuffed with veggies1 serving of whole-wheat pizza with cauliflower crust1 serving of mixed green salad with toasted nuts

High Protein

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of banana peanut-butter chia pudding with 1 cup of strawberries1 serving of tofu scrambled eggs with pecans ( 1oz)1 serving of banana and almond butter with pecans ( 1 oz)1 serving of oat bran and cinnamon with pecans ( 1 oz)1 servings of pan-fried cinnamon bananas with apple1 serving of Scottish porridge with pecans ( 1 oz)1 serving of tofu scrambled eggs with sundried tomatoes and spinach.
Snack1 serving of protein chocolate shake with walnuts ( 1 oz)1 serving of protein avocado smoothie with 1 apple1 serving of protein green smoothie1 serving of lettuce cucumber walnut salad with 1 cup of blueberries1 serving of Protein mango orange smoothie with chia1 serving of vegan protein smoothie1 serving of peanut butter protein smoothie
Lunch1 serving of pear banana smoothie with granola ( 1 oz)2 servings of spring radish salad with 1 avocado2 serving of tofu scrambled eggs with 1 cup of strawberries.1 serving of protein kale smoothie with 1 apple1 serving of cool summer cucumber and tomato toss with 1 avocado1 serving of spinach and avocado soup with 1 serving of cucumber slices1 serving of oat bran with pecans ( 1 oz)
Snack1 serving of oat bran with apple1 serving of peanut butter and banana oatmeal with 1 serving of fruit saladPecans (1 oz)1 serving of spinach and avocado soup1 serving of stir-fried tofu with mixed greens1 serving of chocolate banana oatmeal with 1 apple1 serving of chocolate oatmeal with blueberries
Dinner1 serving of peanut butter and banana oatmeal with 1 orange1 serving of blueberry maple syrup oatmeal with 2 oranges1 serving of chocolate banana oatmeal with 1 serving of cinnamon apple bites2 servings of peanut butter and banana oatmeal1 serving of peanut butter banana oatmeal with 1 apple2 servings of mixed green salad with Brussels sprouts1 serving of blueberry maple syrup oatmeal

Pescatarian

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of chocolate protein shake1 serving of strawberry banana smoothie with 1 clementine 1 serving of chocolate oatmeal with pecans ( 1 oz)1 serving of tofu scramble with onion and tomatoes1 serving of cheese scramble with spinach and herbs1 serving of maple granola with non-fat greek yogurt1 serving of low carb baked seafood casserole 
Snack1 serving of prawn salad with 1 orange1 serving of peanut butter and banana toast1 serving of protein vanilla shake1 serving of vanilla protein shake with almonds ( 1 oz)1 serving of protein avocado shake with almonds ( 1 oz)1 serving of tuna arugula salad 1 serving of protein vegetable smoothie with pecans ( 1 oz)
Lunch1 serving of Tofu scramble with mixed greens 1 serving of brown sugar pecan oatmeal2 serving of brown rice with arugula and shrimp 1 serving of lobster stuffed avocadoes  1 serving of refried beans and mixed greens2 serving of tofu eggs with baby carrots 1 serving of simple seafood stir-fry
Snack1 serving of shrimp fajitas  1 serving of non-fat Greek yogurt with 1 cup of blueberries1 serving of seedy avocado toast with walnuts (1 oz)1 serving of peppered cheese slices1 serving of keto avocado smoothie1 serving of kale and banana smoothie1 serving of peppered cheese slices
Dinner1 serving of banana nut oatmeal1 serving of smoked salmon with olive oil dressing 1 serving of tuna avocado salad1 serving of roasted salmon with mixed greens1 serving of shrimp tacos with herb sauce1 serving of creamy garlic shrimp 1 serving of garlic squid with bell peppers and tomatoes

Vegan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of mango orange smoothie with granola ( 1 oz)1 serving of strawberry protein shake with banana peanut- butter chia pudding1 serving of grape, orange, and banana smoothie with pecans ( 1 oz)1 serving of breakfast fruit smoothie with granola ( 2 oz)1 serving of protein oatmeal with blueberries1 serving of spinach and banana smoothie1 serving of green vegan smoothie
Snack1 serving of protein banana smoothie1 serving of peanut butter and banana toast1 serving of protein avocado shake1 serving of vanilla protein shake with almonds ( 1oz)1 serving of protein chocolate shake with walnuts ( 1 oz)1 serving of carrot juice with 1 cup of blueberries 1 serving of protein avocado shake with walnuts ( 1 oz)
Lunch1 serving of banana nut oatmeal with 2 cups of strawberries2 servings of brown sugar pecan oatmeal2 serving of tofu scramble with roasted brocolli1 serving of pear oatmeal with 1 apple 1 serving of refried beans and avocado2 serving of tofu eggs with mixed green salad1 serving of roasted Brussels sprouts with tofu scramble
Snack1 serving of seedy avocado toast with 1 apple 1 serving of peanut butter with banana1 serving of seedy avocado toast with almonds (1 oz)1 serving of mango smoothie with pecans (1 oz)1 serving of orange banana and grape smoothie1 serving of vanilla protein shake1 serving of protein chocolate avocado smoothie
Dinner1 serving of Hazle nut and banana sushi with 1 orange1 serving of ginger apple and mint green smoothie1 serving of chocolate banana oatmeal with 1 orange1 serving of roasted Brussels sprouts1 serving of roasted kale with peppered cheese slices2 servings of oatmeal and raisins 1 serving of maple brown sugar oatmeal with pecans ( 1oz)

Vegetarian

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of egg salad sandwich with roasted broccoli1 serving of pear banana smoothie with pecans ( 1 oz)1 serving of curried egg sandwiches with 1 serving of non-fat Greek yogurt1 serving of egg white spinach omelet with almonds ( 1 oz)2 servings of baked eggs with spinach and ricotta1 serving of scrambled egg whites with mushroom and spinach1 serving of poached eggs with 1 cup of blueberries
Snack2 serving of peppered cheese slices1 serving of eggs baked in mushrooms2 servings of protein chocolate shake1 serving of lettuce cucumber walnut salad with 1 cup of non-fat Greek yogurt4 cups of strawberry-flavored water and 2 servings of cheese slices1 serving of banana peanut- butter chia pudding1 serving of spinach and avocado soup
Lunch1 serving of scrambled eggs with cream cheese and spinach2 servings of high protein energy balls2 serving of lemon parmesan salad with 1 serving of cheese slices1 serving of poached eggs with fried onions and tomatoes2 serving of refried beans and avocado2 serving of spinach and avocado soup with 1 serving of cucumber slices1 serving of cucumber tomato salad with roasted Brussels sprouts
Snack1 serving of protein avocado smoothie1 serving of peanut butter with banana1 serving of fried honey banana with pecans (1 oz)1 serving of spinach and avocado soup1 apple with almond butter1 serving of vanilla protein shake1 serving of protein chocolate avocado smoothie
Dinner2 servings of southwest salsa eggs with cinnamon apple bites1 serving of egg cheese sandwich with tomatoes and mushrooms1 serving of huevos pericos with roasted kale and fried tomatoes2 servings of roasted Brussels sprouts1 serving of kale and eggs cups with 1 cup of strawberries2 servings of tomato cheese, cream, and pepper sandwich1 serving of pepper cheese slices

Mediterranean

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of low carb banana oat pancakes1 serving of egg salad sandwich with 1 cup of strawberries1 serving of scrambled eggs with mushrooms and 1 cup of strawberries1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions1 serving of poached eggs with roasted spinach1 serving of non-fat Greek yogurt with spinach and mushroom omelet1 serving of egg salad sandwich with 1 orange
Snack2 hard-boiled eggs with 1 serving of chia banana shake1 serving of chocolate protein shake2 servings of tuna avocado salad1 serving of lettuce cucumber walnut salad with 1 cup of strawberries1 serving of asparagus and mushroom scramble 1 serving of tuna avocado salad with 1 apple 1 serving of sausage and eggs scrambled with spinach and mushrooms
Lunch1 serving of pesto scrambled eggs with 2 oranges1 serving of grilled salmon with savory crepes1 serving of garlic omelet with spinach and ricotta1 serving of fried honey banana and 2 serving of poached eggs1 serving of roasted turkey with avocado salsa1 serving of spinach eggs with salsa1 serving of roasted broccoli with fine grilled salmon
Snack1 serving of cheesy scrambled eggs with scallions1 serving of bell pepper egg in a hole1 serving of spinach, banana, and chia smoothie1 serving of tuna salad with 1 cup of blueberries1 serving of basic eggs with celery sticks1 serving of roasted kale with grilled steak1 serving of kale avocado smoothie
Dinner1 serving of spinach eggs with salsa and 2 cups of strawberries1 serving of asparagus omelet with 1 whole-wheat toast1 serving of mixed greens with roasted salmon 1 serving of bacon and eggs with cherry tomatoes1 serving of herb omelet with fried tomatoes with 1 serving of fruit salad1 serving of stir-fried lemon chicken with herbs and mixed greens1 serving of southwest salsa eggs with cinnamon apple bites 

Keto

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of avocado stuffed eggs1 serving of egg and ham roll with 1 orange1 serving of eggs stuffed avocado with 1 apple1 serving of chicken and mushroom egg white frittata 1 serving of eggs baked in avocado1 serving of Greek yogurt with egg and ham roll1 serving of poached eggs with mushroom and spinach
Snack1 serving of keto avocado shake1 serving of almond butter protein smoothie2 servings of peppered cheese slices1 serving of cucumber walnut salad with 1 cup of blueberries1 serving of peppered cottage cheese 1 serving of keto green smoothie1 serving of kale banana smoothie
Lunch1 serving of roasted chicken with stir-fried veggies1 serving of eggs, tomato, and chorizo2 serving of grilled bluefish with mixed green salads  1 serving of coddled eggs with spinach and bacon2 serving of grilled steak with kale, spice chorizo, and tomatoes2 serving of scrambled eggs with spinach and tomatoes1 serving of chocolate protein with almond milk
SnackPecans ( 1 oz)2 hard-boiled eggsWalnuts (1 oz)1 serving of cottage cheese with strawberries1 serving of chocolate protein shake with almond milk 1 serving of roasted kale with grilled lemon chicken1 serving of avocado stuffed eggs
Dinner2 servings of eggs, tomato, and chorizo1 serving of broiled steak with kale and tomatoes1 serving of eggs, tomatoes, and chorizo1 serving of grilled bluefish1 serving of turkey lettuce rollups1 serving of egg tuna salad1 serving of garlic chicken with herbs and greens 

Paleo

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of huevos pericos with 1 apple1 serving of paleo pancakes with 4 strips of bacon1 serving of baked eggs in ham with 2 oranges1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions1 serving of eggs baked in avocado1 serving of non-fat Greek yogurt with walnuts and strawberries1 serving of spinach and mushroom egg white frittata
Snack1 serving of eggs and onion scramble with 2 strips of bacon1 serving of pesto scrambled eggs with grilled peaches and honey2 servings of cinnamon apple bites1 serving of lettuce cucumber walnut salad with 1 cup of strawberries1 serving of mushroom and asparagus scramble 1 serving of garlic egg omelet with 2 strips of bacon1 serving of sausage and egg white scramble
Lunch1 serving of roasted bacon with 1 cup of strawberries1 serving of grilled salmon with savory crepes1 serving of garlic omelet with cinnamon apple bites1 serving of fried honey banana and 2 serving of poached eggs1 serving of roasted turkey with avocado salsa1 serving of spinach and mushroom eggs1 serving of over-easy eggs with roasted broccoli
Snack1 serving of chia seed papaya shake1 serving of protein brownie with 1 cup of strawberries1 serving of spinach, banana, and chia smoothie1 serving of tuna salad with 1 cup of blueberries1 serving of basic eggs with celery sticks1 serving of roasted kale with cinnamon apple bites1 serving of almond coconut smoothie
Dinner1 serving of scrambled eggs with bacon and mushrooms1 serving of avocado and prawn salad with 1 orange1 serving of spinach and mushroom eggs with 1 apple1 serving of bacon and eggs with cherry tomatoes1 serving of eggs and asparagus scramble1 serving of ham and eggs mushroom cups1 serving of scrambled eggs with onion flakes 

High Fiber

Low Carb High Fiber Diet Plan
Day 1
Breakfast: A really green smoothie
Lunch: One pear and avocado and white bean toast
Snack: At least eight dried walnut halves
Dinner: Mixed green and roasted chicken
Day 2
Breakfast: Apple cinnamon chia pudding
Lunch: Brussels sprouts salad and crispy chickpeas
Snack: One cup baked banana and nut oatmeal
Dinner: Chickpea and spinach stew
Day 3
Breakfast: Half a cup low-fat Greek yogurt and One cup baked banana and nut oatmeal
Lunch: One bowl of chicken fajitas and guacamole
Snack: Twenty dry-roasted unsalted almonds
Dinner: Slow-cooked turkey chili with butternut squash
Day 4
Breakfast: Apple cinnamon chia pudding
Lunch: Slow-cooked turkey chili with butternut squash
Snack: One Clementine
Dinner: Roasted pork tenderloin with quinoa and veggies
Day 5
Breakfast: A really green smoothie
Lunch: Noodles with Chinese beef and broccoli
Snack: One apple
Dinner: Maple balsamic vinaigrette with shallots and an avocado
Day 6
Breakfast: Apple cinnamon chia pudding
Lunch: Brussels sprouts salad and crispy chickpeas
Snack: Sliced bell pepper
Dinner: Chicken Alfredo with spinach
Day 7
Breakfast: A really green smoothie
Lunch: Chicken Alfredo with spinach
Snack: One medium pear
Dinner: Roasted pork tenderloin with quinoa and veggies

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.

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,

Tomatoes,

Cauliflower,

Celery,

Mushrooms,

Bell peppers,

Scallions,

Radishes,

Cabbage,

Brussel sprouts,

Turnips,

Dandelions,

Broccoli,

Cucumbers,

Spinach,

Green beans,

Eggplant,

Mustard plants,

Zucchini,

Okra,

Lettuce,

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

Steak,

Chops,

Low-carb sausage,

Chicken,

Turkey,

Fish,

Tuna,

Liver and other viscera,

Skewers,

Roasting,

Shrimp,

Lobster,

Crab.

What Should Be Consumed in Moderation in a Low Carb Meal Plan or Not to Eat

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.

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

Breakfast

2 whole eggs

4 ham

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

50 grams of feta cheese

5 olives

Snack

1 grapefruit

1 bowl of yogurt

Lunch

140 grams turkey

Sautéed broccoli and zucchini

Green salad

1 tablespoon of olive oil

1 tablespoon of mustard

Dinner

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

Current Version
March 20, 2024
Updated By
Franco Cuevas, MD
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