7-day Meal Plan For Low Carb Diet

Written byListonic team

Updated on Nov 22, 2024

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

Dairy & eggs

Eggs

Feta Cheese

Greek Yogurt

Cottage Cheese

Cheese

Blue Cheese

Butter

Meats

Chicken

Turkey

Beef

Pork Chops

Steak

Bacon

Meatballs

Fish & seafood

Salmon

Tuna

Shrimp

Fish

Fresh grocery

Spinach

Mixed Greens

Avocado

Asparagus

Lettuce

Cucumber

Broccoli

Bell Peppers

Mushrooms

Brussels Sprouts

Green Beans

Zucchini Noodles

Lemon

Plant based

Chia Seeds

Almonds

Almond Milk

Peanut Butter

Snacks & sweets

Nuts

Spices & sauces

Olive Oil

Salsa

Marinara Sauce

Beverages

Protein Powder

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.

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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).

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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.

Recommended nutrient breakdown

Protein: 40%

Fat: 33%

Carbs: 12%

Fiber: 13%

Other: 2%

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

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

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.

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 suggestion

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

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⚠️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.

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