14-day meal plan for low carb diet
Listonic team
Updated on Nov 22, 2024
Embracing a low-carb lifestyle, the 14-day meal plan for a low-carb diet is focused on reducing carbohydrate intake while maximizing flavor and nutrition. It includes a variety of high-protein, high-fat, and fiber-rich foods.
This plan is tailored for those seeking the benefits of a low-carb diet, from weight loss to improved energy levels. It’s about enjoying meals that are both satisfying and health-conscious.
Meal plan overview
14-Day Meal Plan for Low-Carb Diet is a culinary adventure in reducing carbs without compromising taste.
Over the course of two weeks, this plan introduces you to a wide range of delicious, low-carb meals, each crafted to fit into a health-focused lifestyle. Dive into a diet that cuts carbs, not satisfaction, enhancing your health with every bite.
Foods to eat
Lean Proteins: Chicken, turkey, fish, beef, eggs, and tofu for muscle maintenance.
Non-Starchy Vegetables: Broccoli, cauliflower, zucchini, spinach, and kale for fiber and nutrients.
Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety and essential nutrients.
Berries: Limited quantities of strawberries, blueberries, and raspberries for natural sweetness.
Full-Fat Dairy: Greek yogurt, cheese, and cream for a source of healthy fats.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
Lean Meats: Choose unprocessed meats like chicken, turkey, and lean cuts of beef.
Herbs and Spices: Flavor meals with herbs and spices instead of high-carb sauces.
✅Tip
Foods not to eat
High-Carb Grains: Avoid grains like rice, wheat, and oats to keep carb intake low.
Sugary Snacks: Limit or eliminate sugary snacks and desserts from your diet.
Processed Foods: Minimize intake of processed foods high in hidden sugars and carbs.
Starchy Vegetables: Limit high-carb vegetables like potatoes and corn.
Sugary Beverages: Choose water, herbal teas, or unsweetened drinks over sugary options.
High-Sugar Fruits: Limit intake of high-sugar fruits to control carb levels.
Grains and Legumes: Avoid grains and legumes to reduce carb intake.
Sweetened Condiments: Opt for sugar-free condiments to avoid added carbs.
Main benefits
The 14-Day Meal Plan for Low Carb Diet introduces individuals to a low-carbohydrate eating pattern over a two-week period. This plan emphasizes whole foods, healthy fats, and lean proteins while limiting carbohydrate intake.
By providing diverse and flavorful low-carb options, the plan aims to support individuals in adapting to and maintaining a low-carbohydrate diet over the course of 14 days.
Recommended nutrient breakdown
Protein: 25%
Fat: 61%
Carbs: 12%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Snacks that are low in carbohydrates:
- Cheese slices
- Ham and cream cheese roll-ups
- Nuts and seeds
- Avocado
- Boiled eggs
- Berries with whipped cream
- Celery with almond butter
On a low carb diet, water is essential for hydration. Black coffee and tea, without added sugars, are suitable. Bone broth can provide nutrients and flavor without carbs. Unsweetened almond or coconut milk are great dairy alternatives. For a refreshing option, try sparkling water with a slice of lemon.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and cheese
- Snack:Avocado slices
- Lunch:Grilled chicken salad with mixed greens and olive oil dressing
- Snack:Celery sticks with almond butter
- Dinner:Baked salmon with asparagus
- Calories🔥: 1320Fat💧: 92gCarbs🌾: 34gProtein🥩: 81g
Day 2
- Breakfast:Greek yogurt with a handful of nuts
- Snack:A handful of berries
- Lunch:Turkey lettuce wraps with avocado and cheese
- Snack:Cucumber slices
- Dinner:Beef stir-fry with a variety of low-carb vegetables
- Calories🔥: 1000Fat💧: 78gCarbs🌾: 55gProtein🥩: 63g
Day 3
- Breakfast:Omelette with mushrooms and bell peppers
- Snack:Cheese slices
- Lunch:Cobb salad with hard-boiled eggs, avocado, and bacon
- Snack:A small handful of almonds
- Dinner:Grilled pork chops with a side of roasted Brussels sprouts
- Calories🔥: 1310Fat💧: 96gCarbs🌾: 33gProtein🥩: 83g
Day 4
- Breakfast:Smoothie with spinach, almond milk, and a scoop of low-carb protein powder
- Snack:A small orange
- Lunch:Chicken Caesar salad (no croutons) with Caesar dressing
- Snack:Sliced bell pepper with hummus
- Dinner:Baked cod with a side of steamed spinach
- Calories🔥: 1060Fat💧: 61gCarbs🌾: 41gProtein🥩: 79g
Day 5
- Breakfast:Greek yogurt with walnuts
- Snack:A handful of cherry tomatoes
- Lunch:Tuna salad with mixed greens and olive oil
- Snack:Celery sticks with cream cheese
- Dinner:Grilled lamb chops with a side of roasted cauliflower
- Calories🔥: 1230Fat💧: 81gCarbs🌾: 34gProtein🥩: 103g
Day 6
- Breakfast:Scrambled eggs with spinach and feta cheese
- Snack:Avocado
- Lunch:Grilled chicken with a side of mixed greens
- Snack:A small handful of olives
- Dinner:Beef steak with a side of asparagus
- Calories🔥: 1220Fat💧: 91gCarbs🌾: 27gProtein🥩: 107g
Day 7
- Breakfast:Cottage cheese with a few raspberries
- Snack:A small pear
- Lunch:Turkey and cheese lettuce wraps
- Snack:A handful of pumpkin seeds
- Dinner:Shrimp and zucchini noodles with pesto
- Calories🔥: 1080Fat💧: 77gCarbs🌾: 45gProtein🥩: 71g
Day 8
- Breakfast:Boiled eggs with a side of sautéed spinach
- Snack:A small apple
- Lunch:Grilled salmon with a side of kale salad
- Snack:A few slices of cucumber with cheese
- Dinner:Pork chop with a side of roasted Brussels sprouts
- Calories🔥: 1280Fat💧: 111gCarbs🌾: 38gProtein🥩: 80g
Day 9
- Breakfast:Omelette with cheese and a side of avocado
- Snack:A handful of strawberries
- Lunch:Chicken Caesar salad (no croutons)
- Snack:Bell pepper slices
- Dinner:Lamb kebab with a side of Greek salad
- Calories🔥: 1140Fat💧: 77gCarbs🌾: 37gProtein🥩: 92g
Day 10
- Breakfast:Cheese and spinach omelette
- Snack:A handful of blueberries
- Lunch:Grilled steak salad with mixed greens and olive oil dressing
- Snack:Celery sticks with cream cheese
- Dinner:Baked chicken thigh with roasted cauliflower
- Calories🔥: 1250Fat💧: 84gCarbs🌾: 34gProtein🥩: 88g
Day 11
- Breakfast:Greek yogurt with a handful of nuts
- Snack:A small peach
- Lunch:Turkey and avocado lettuce wrap
- Snack:Sliced cucumber
- Dinner:Shrimp stir-fry with a mix of low-carb vegetables
- Calories🔥: 1170Fat💧: 66gCarbs🌾: 41gProtein🥩: 95g
Day 12
- Breakfast:Scrambled eggs with smoked salmon
- Snack:A handful of raspberries
- Lunch:Chicken Caesar salad with Caesar dressing, hold the croutons
- Snack:Almonds
- Dinner:Grilled pork chop with a side of asparagus
- Calories🔥: 1370Fat💧: 92gCarbs🌾: 36gProtein🥩: 95g
Day 13
- Breakfast:Low-carb smoothie with almond milk, spinach, and peanut butter
- Snack:A small orange
- Lunch:Beef and vegetable stir-fry
- Snack:Cheese slices
- Dinner:Baked salmon with roasted Brussels sprouts
- Calories🔥: 1180Fat💧: 93gCarbs🌾: 44gProtein🥩: 75g
Day 14
- Breakfast:Mushroom and spinach frittata
- Snack:A small apple
- Lunch:Tuna salad with mixed greens and avocado
- Snack:Sliced bell peppers
- Dinner:Grilled chicken with a side of green beans and a small garden salad
- Calories🔥: 1170Fat💧: 78gCarbs🌾: 45gProtein🥩: 95g
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