Free meal plan for low carb diet

Updated on Oct 1, 2024

Cutting carbs doesn't have to cut into your budget. Our Free Meal Plan for a Low Carb Diet provides delicious, low-carb recipes that help you stay on track without spending a lot. Enjoy meals that keep you full and satisfied while supporting your low-carb lifestyle.

Meal plan grocery list

Meats

Chicken breast

Salmon fillet

Ground beef

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Mozzarella cheese

Parmesan cheese

Fresh grocery

Spinach

Broccoli

Cauliflower

Avocado

Bell peppers

Zucchini

Cucumber

Asparagus

Mushrooms

Tomatoes

Lettuce

Berries

Green beans

Brussels sprouts

Celery

Lemon

Nuts

Almonds

Walnuts

Plant based

Unsweetened almond milk

Spices & sauces

Olive oil

Coconut oil

Butter

Garlic

Onion

Meal plan overview

Reduce your carb intake with our Free Meal Plan for Low Carb Diet. This plan focuses on high-protein and healthy fat meals that are low in carbs. Dine on meals like grilled chicken with avocado, beef stir-fry with vegetables, and a creamy spinach and cheese omelet.

Each meal is designed to keep you satisfied and energized while helping you achieve your low-carb diet goals.

Free meal plan for low carb diet exemplary product

Foods to eat

Non-Starchy Vegetables: Load up on vegetables like leafy greens, broccoli, cauliflower, and zucchini, which are low in carbs and high in fiber.
Lean Proteins: Choose lean sources of protein such as chicken, turkey, fish, tofu, and eggs to meet your protein needs without excess carbs.
Healthy Fats: Incorporate sources of healthy fats like avocado, nuts, seeds, and olive oil to provide energy and support ketosis.
Low-Carb Fruits: Enjoy small servings of low-carb fruits like berries, tomatoes, and avocados, which are lower in sugar compared to other fruits.
Dairy: Include dairy products like Greek yogurt, cheese, and cottage cheese in moderation, as they provide protein and calcium with minimal carbs.

✅Tip

Spice up scrambled eggs with everything but the bagel seasoning for a low-carb breakfast that hits the savory spot without the bread.

Foods not to eat

Highly Processed Carbs: Avoid foods made with refined grains like white bread, pasta, and pastries, as well as sugary snacks and desserts.
Sugary Beverages: Cut out sugary drinks like soda, fruit juice, and sweetened tea, as they can quickly spike blood sugar levels.
Starchy Vegetables: Limit intake of starchy vegetables like potatoes, sweet potatoes, and corn, as they contain more carbs compared to non-starchy options.
Sweets and Desserts: Avoid sweets and desserts like cakes, cookies, and ice cream, as they are high in carbs and sugar.
Processed Meats: Minimize consumption of processed meats like sausage, bacon, and deli meats, which may contain hidden carbs and additives.

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Main benefits

Adopting a free meal plan for low carb diet can lead to significant weight loss, especially in the initial stages, which can be very motivating. This type of diet is known to help control blood sugar levels, making it a good choice for people with diabetes or prediabetes. Low carb diets can reduce appetite, as the high protein and fat content keeps you fuller for longer. Many people find improved mental clarity and focus when following a low carb diet. Additionally, it can lead to better heart health by lowering triglycerides and increasing good cholesterol levels. The diet often results in more consistent energy levels, avoiding the spikes and crashes associated with high carb consumption.

Recommended nutrient breakdown

Protein: 35%

Fat: 40%

Carbs: 20%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Sticking to a low-carb diet on a budget involves getting creative with affordable, low-carb ingredients. Eggs are versatile and inexpensive, perfect for any meal of the day. Bulk buy proteins like chicken thighs and ground turkey, which can be seasoned and cooked in various ways. Non-starchy vegetables, like zucchini and cauliflower, are great for filling meals and often less expensive than their starchy counterparts. Avoid processed low-carb snacks and make your own, such as cheese crisps or veggie sticks, to save money and stay on track.

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Extra tips

Here are some healthy snack options for a low carb diet:

Avocado slices with sea salt
Cucumber boats filled with tuna salad
Almond flour crackers with cheese
Hard-boiled eggs with mustard
Zucchini chips baked with parmesan
Beef jerky
Coconut yogurt with raspberries

On a low carb diet, choosing drinks that are low in carbohydrates is key. Water should be the primary beverage, as it has no carbs and is essential for hydration. Unsweetened coffee and tea are great options, but be cautious with milk and creamers as they can add carbs. You can enjoy unsweetened almond milk or coconut milk as a low-carb alternative. Occasionally, diet sodas or zero-calorie flavored waters can be included. Avoid sugary drinks, fruit juices, and beverages with high carb content to maintain your low carb goals.

For a low-carb diet, focusing on lean protein sources like poultry, fish, tofu, and legumes can help meet protein needs. Incorporating non-starchy vegetables like leafy greens, broccoli, and cauliflower provides fiber and essential vitamins and minerals. Healthy fats from sources like avocados, nuts, seeds, and olive oil can provide energy and support nutrient absorption.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mushrooms cooked in butter
Lunch:Grilled chicken breast with avocado and a side of broccoli
Dinner:Baked salmon with lemon and asparagus
Snack:Greek yogurt with berries and walnuts

Day 2

Breakfast:Omelet with bell peppers, onions, and cheddar cheese
Lunch:Ground beef lettuce wraps with tomatoes and mozzarella cheese
Dinner:Stir-fried zucchini and green beans with garlic and olive oil
Snack:Cottage cheese with almonds

Day 3

Breakfast:Greek yogurt with sliced almonds and berries
Lunch:Grilled salmon salad with lettuce, cucumber, and lemon dressing
Dinner:Chicken breast with sautéed Brussels sprouts and Parmesan cheese
Snack:Celery sticks with cheddar cheese

Day 4

Breakfast:Smoothie with unsweetened almond milk, spinach, and avocado
Lunch:Cauliflower rice with ground beef and bell peppers
Dinner:Baked chicken breast with garlic butter and green beans
Snack:Greek yogurt with walnuts and berries

Day 5

Breakfast:Cottage cheese with berries and almonds
Lunch:Grilled zucchini and chicken breast with Parmesan cheese
Dinner:Salmon fillet with broccoli and lemon
Snack:Cucumber slices with mozzarella cheese

Day 6

Breakfast:Scrambled eggs with spinach, mushrooms, and cheddar cheese
Lunch:Ground beef and cauliflower stir-fry with garlic and olive oil
Dinner:Grilled chicken with asparagus and avocado
Snack:Greek yogurt with berries and almonds

Day 7

Breakfast:Omelet with tomatoes, onions, and mozzarella cheese
Lunch:Baked salmon with Brussels sprouts and lemon
Dinner:Chicken breast with sautéed zucchini and green beans
Snack:Cottage cheese with walnuts

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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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