7-day Meal Plan For Low Carb Diet
Looking to cut carbs without cutting out the fun? Our 7-day low carb meal plan is your guide to a healthier lifestyle. Discover tasty, low-carb meals and learn how to transform them into an efficient shopping list. Let's embark on this low-carb adventure together!
Meal plan grocery list
- Eggs
- Spinach
- Feta Cheese
- Chicken
- Mixed Greens
- Avocado
- Salmon
- Asparagus
- Greek Yogurt
- Nuts
- Chia Seeds
- Turkey
- Lettuce
- Cucumber
- Cheese
- Beef
- Broccoli
- Bell Peppers
- Mushrooms
- Tuna
- Olive Oil
- Shrimp
- Zucchini Noodles
- Pork Chops
- Brussels Sprouts
- Cottage Cheese
- Almonds
- Steak
- Green Beans
- Bacon
- Blue Cheese
- Lemon
- Butter
- Fish
- Protein Powder
- Almond Milk
- Peanut Butter
- Salsa
- Meatballs
- Marinara Sauce
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 25, 2024.
Meal plan overview
Embarking on a low-carb diet? Our 7-day plan offers tasty, low-carb meals that are easy to prepare. It's a great way to reduce carbs without losing out on flavor.
This plan is ideal for those looking to improve their health and maintain a balanced diet. It's low-carb eating made simple and enjoyable.
Foods to eat
- Meats: Beef, chicken, pork, lamb, and other unprocessed meats.
- Fish and Seafood: Salmon, trout, tuna, and others; preferably wild-caught.
- Eggs: Preferably omega-3 enriched or pastured.
- Vegetables: Spinach, broccoli, cauliflower, carrots, and many others.
- Fruits: Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
- Fats and Oils: Coconut oil, butter, lard, olive oil, and cod fish liver oil.
✅ Tip
Use cauliflower as a low-carb substitute in recipes like pizza crusts or mashed potatoes to keep meals interesting and nutritious.
Foods not to eat
- Sugar: Soft drinks, fruit juices, agave, candy, ice cream, and many others.
- Grains: Wheat, spelt, rye, barley, rice.
- Trans Fats: Hydrogenated or partially hydrogenated oils.
- Diet and Low-Fat Products: Many dairy products, cereals, crackers, etc.
- Highly Processed Foods: If it contains weird ingredients, don't eat it.
- Starchy Vegetables: Potatoes, sweet potatoes, corn, peas.
- Beans and Legumes: Lentils, black beans, chickpeas, etc.
- Artificial Sweeteners: Aspartame, Saccharin, Sucralose, etc. (some low-carb diets may permit limited amounts).
Main benefits
The 7-Day Meal Plan For Low Carb Diet provides a strategic approach to reducing carbohydrate intake for various health benefits. By focusing on foods low in carbohydrates, this meal plan supports weight management and may improve blood sugar control. Incorporating a variety of lean proteins, healthy fats, and non-starchy vegetables ensures a well-balanced and satisfying diet. The emphasis on whole, unprocessed foods contributes to better overall nutritional intake. Portion control and mindful eating are key components, promoting awareness of carbohydrate intake. With a focus on long-term lifestyle habits, this meal plan encourages sustainable and enjoyable low-carb eating practices for lasting health benefits.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A low-carb diet emphasizes reducing carbohydrate intake while increasing protein and healthy fat consumption. Here are some great alternatives:
- Switch eggs with egg whites for a lower calorie and cholesterol option.
- Replace spinach with kale, which is equally low in carbs and packed with nutrients.
- Try goat cheese instead of feta cheese for a different flavor profile and similar low-carb benefits.
- Instead of Greek yogurt, use cottage cheese, which is lower in carbs and high in protein.
- Substitute zucchini noodles with spaghetti squash for another low-carb, nutrient-dense pasta alternative.
How to budget on this meal plan
To budget effectively for this 7-day low-carb meal plan, prioritize buying in bulk where possible, especially for proteins like chicken, beef, and fish, which can be more cost-effective in larger quantities. Choose seasonal vegetables like spinach, broccoli, and bell peppers for freshness and lower prices. Eggs, a versatile and affordable protein source, can be used in various meals. Consider generic brands for items like Greek yogurt, cottage cheese, and almond milk to save money. Plan to use perishables like mixed greens and avocados early in the week to minimize waste. Buying nuts, chia seeds, and olive oil in bulk can also reduce costs over time. Preparing homemade marinara sauce and salsa instead of purchasing pre-made versions can offer savings and healthier options.
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Extra tips
Any healthy snack ideas?
Snacks suitable for a low carb diet:
- Cheese slices and walnuts
- Avocado with a sprinkle of lemon and salt
- Ham and cream cheese roll-ups
- Egg muffins with spinach and cheese
- Olives and feta cheese
- Almond butter with celery sticks
- Smoked salmon and cream cheese cucumber bites
What should I drink on this meal plan?
On a low-carb diet, beverages should align with the low carbohydrate goals. Water is essential for hydration and health. Black coffee and green tea are both carb-free and can boost metabolism. Unsweetened almond milk is a good low-carb alternative to regular milk. Herbal teas are also a great option as they have no carbs and can be quite refreshing.
How to get even more nutrients?
On a low-carb diet, you're cutting back on carbs in favor of proteins and fats. Opt for lean proteins like chicken or fish for muscle health and to keep hunger at bay. Healthy fats, found in nuts and olive oil, are your go-to for energy and brain power. Fill up on non-starchy veggies for a low-carb nutrient boost. When you do eat carbs, choose options like berries or leafy greens for their low glycemic index.
Meal plan suggestions
7-Day Meal Plan for Low Carb Diet
Day 1
- Breakfast: Scrambled eggs with spinach and feta cheese
- Lunch: Grilled chicken with mixed greens and avocado
- Dinner: Baked salmon with asparagus
Calories: 1200 Fat: 77g Carbs: 21g Protein: 85g
Day 2
- Breakfast: Greek yogurt with nuts and a sprinkle of chia seeds
- Lunch: Turkey lettuce wraps with cucumber and cheese
- Dinner: Beef stir-fry with broccoli and bell peppers
Calories: 1100 Fat: 68g Carbs: 33g Protein: 75g
Day 3
- Breakfast: Omelet with mushrooms, bell peppers, and cheese
- Lunch: Tuna salad with mixed greens and olive oil
- Dinner: Grilled shrimp with zucchini noodles
Calories: 1150 Fat: 75g Carbs: 23g Protein: 90g
Day 4
- Breakfast: Avocado and egg salad
- Lunch: Chicken Caesar salad without croutons
- Dinner: Pork chops with roasted Brussels sprouts
Calories: 1200 Fat: 80g Carbs: 30g Protein: 90g
Day 5
- Breakfast: Cottage cheese with sliced almonds
- Lunch: Spinach and feta stuffed chicken breast
- Dinner: Grilled steak with green beans
Calories: 1150 Fat: 75g Carbs: 28g Protein: 95g
Day 6
- Breakfast: Bacon and eggs
- Lunch: Cobb salad with hard-boiled eggs, avocado, and blue cheese
- Dinner: Lemon butter fish with steamed broccoli
Calories: 1150 Fat: 80g Carbs: 19g Protein: 90g
Day 7
- Breakfast: Protein smoothie with almond milk and peanut butter
- Lunch: Grilled chicken with avocado and salsa
- Dinner: Meatballs with marinara sauce and sautéed spinach
Calories: 1250 Fat: 78g Carbs: 37g Protein: 98g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.