Low-carb meal plan for weight loss

Updated on Nov 22, 2024

The Low-Carb meal plan for weight loss emphasizes reducing carbohydrate intake to aid in fat burning and weight reduction. It includes a variety of protein sources, non-starchy vegetables, and healthy fats, which help in creating a calorie deficit while providing satiety and essential nutrients.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Hard-boiled eggs

Feta cheese

Ricotta cheese

Meats

Chicken breast

Turkey breast

Beef

Pork chops

Ground meat

Lamb chops

Salmon fillet

Tuna

Tilapia fillet

Fish & seafood

Salmon fillet

Tuna

Tilapia fillet

Fresh grocery

Spinach

Mushrooms

Mixed greens

Avocado

Celery

Cucumber

Small apples

Broccoli

Raspberries

Lemon

Leafy greens

Cauliflower

Zucchini

Brussels sprouts

Eggplant

Berries

Plant based

Almond butter

Chia seeds

Almond milk

Zucchini noodles

Spices & sauces

Olive oil

Marinara sauce

Caesar dressing

Meal plan overview

Achieve your weight loss goals with the Low-carb meal plan for weight loss. This plan prioritizes low-carb foods that help reduce appetite and boost metabolism.

Centered around high-quality proteins and healthy fats, it’s designed for effective and sustainable weight loss.

Low-carb meal plan for weight loss exemplary product

Foods to eat

Lean Proteins: Chicken breast, turkey, fish, and tofu for satiety and muscle support.
Low-Carb Vegetables: Broccoli, cauliflower, and leafy greens for fiber and nutrients.
Healthy Fats: Avocado, olive oil, and nuts in controlled portions for satiety.
Low-Sugar Fruits: Berries and citrus fruits in moderation.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds for omega-3s and fiber.
Eggs: A versatile and low-carb protein source.
Hydration: Water, herbal teas, and black coffee to avoid dehydration.
Dairy Alternatives: Almond milk or coconut yogurt as low-carb options.

✅Tip

Opt for nutrient-dense, low-carb vegetables like leafy greens, broccoli, and bell peppers to fill up on fewer calories while still getting essential vitamins and minerals.

Foods not to eat

Starchy Vegetables: Like potatoes and corn.
Grains: Bread, pasta, rice, and cereal, which are high in carbs.
High-Sugar Fruits: Such as bananas, pineapples, and mangoes.
Sugary Snacks: Candies, cookies, and cakes.
Sweetened Beverages: Soda, sweetened teas, and fruit juices.
Processed Foods: Often high in carbs and unhealthy additives.
Alcohol: Many alcoholic beverages are high in carbs.
Full-Fat Dairy: Especially if high in lactose.

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Main benefits

The Low-Carb meal plan for weight loss focuses on reducing carbohydrate intake to aid in fat burning and weight reduction. It includes a variety of protein sources, non-starchy vegetables, and healthy fats, which help in creating a calorie deficit while providing satiety and essential nutrients.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and chicken breast are cost-effective when bought in bulk. Look for sales on lean meats like turkey and beef, and consider using them in versatile ways throughout the week. Buy seasonal vegetables and fruits to ensure freshness and affordability. Almond butter and Greek yogurt can be purchased in larger sizes for savings. Consider preparing meals in advance to avoid impulse buys and stick to your meal plan.

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Extra tips

These low-carb snacks are great for weight loss:

Boiled eggs
Celery sticks with cream cheese
Roasted pumpkin seeds
Smoked salmon on cucumber slices
Cherry tomatoes with mozzarella balls
Ricotta cheese with ground flaxseeds
Beef jerky (low sugar)

In a low-carb weight loss regimen, hydration is key, so water should be your go-to. Green tea can boost metabolism, while black coffee provides a calorie-free energy lift. Unsweetened almond milk is a great low-carb alternative to dairy, and bone broth can be a nourishing, appetite-satisfying choice.

A low-carb diet for weight loss should concentrate on minimizing carbohydrates while not compromising on nutritional value. Prioritize lean proteins such as chicken, turkey, and fish to help maintain muscle mass while dieting. Healthy fats from sources like avocados, nuts, and coconut oil are essential for long-term energy and can help you feel full longer. Vegetables, particularly leafy greens and cruciferous types like broccoli and cauliflower, are low in carbs but high in fiber and other vital nutrients.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: Celery sticks with almond butter (calories: 150, protein: 6g, carbs: 6g, fat: 12g)
Dinner: Baked salmon with a side of asparagus (calories: 450, protein: 35g, carbs: 8g, fat: 30g)

Day 2

Breakfast: Greek yogurt with a handful of walnuts (calories: 300, protein: 18g, carbs: 10g, fat: 20g)
Lunch: Turkey and cheese lettuce wrap with a side of cucumber (calories: 350, protein: 25g, carbs: 8g, fat: 22g)
Snack: A small apple (calories: 80, protein: 0g, carbs: 22g, fat: 0g)
Dinner: Stir-fried beef with broccoli (calories: 400, protein: 30g, carbs: 15g, fat: 22g)

Day 3

Breakfast: Omelette with cheese and tomatoes (calories: 300, protein: 22g, carbs: 5g, fat: 22g)
Lunch: Spinach salad with grilled shrimp, avocado, and olive oil (calories: 350, protein: 25g, carbs: 8g, fat: 25g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Grilled pork chop with a side of green beans (calories: 450, protein: 38g, carbs: 10g, fat: 28g)

Day 4

Breakfast: Cottage cheese with a few raspberries (calories: 200, protein: 18g, carbs: 8g, fat: 8g)
Lunch: Tuna salad with leafy greens and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 5g, fat: 22g)
Snack: Hard-boiled egg (calories: 70, protein: 6g, carbs: 1g, fat: 5g)
Dinner: Baked chicken with roasted cauliflower (calories: 400, protein: 35g, carbs: 10g, fat: 22g)

Day 5

Breakfast: Avocado and egg salad (calories: 350, protein: 12g, carbs: 8g, fat: 28g)
Lunch: Mixed greens with grilled vegetables and feta cheese (calories: 300, protein: 8g, carbs: 15g, fat: 22g)
Snack: A few slices of cheese with cucumber (calories: 150, protein: 10g, carbs: 3g, fat: 10g)
Dinner: Zucchini noodles with meatballs and marinara sauce (calories: 450, protein: 30g, carbs: 15g, fat: 28g)

Day 6

Breakfast: Chia seed pudding with almond milk (calories: 250, protein: 10g, carbs: 15g, fat: 15g)
Lunch: Chicken Caesar salad without croutons (calories: 400, protein: 35g, carbs: 8g, fat: 25g)
Snack: A small handful of berries (calories: 50, protein: 1g, carbs: 12g, fat: 0g)
Dinner: Lamb chops with Brussels sprouts (calories: 500, protein: 38g, carbs: 10g, fat: 32g)

Day 7

Breakfast: Protein shake with almond milk (calories: 200, protein: 20g, carbs: 6g, fat: 10g)
Lunch: Eggplant lasagna with ricotta and marinara sauce (calories: 350, protein: 22g, carbs: 15g, fat: 22g)
Snack: Half an avocado (calories: 120, protein: 2g, carbs: 6g, fat: 10g)
Dinner: Grilled tilapia with a side of sautéed spinach (calories: 400, protein: 40g, carbs: 5g, fat: 24g)

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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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