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

Meats

Chicken

Turkey

Beef

Pork Chops

Steak

Bacon

Shrimp

Tuna

Salmon

Fish

Meatballs

Fish & seafood

Salmon

Shrimp

Tuna

Dairy & eggs

Eggs

Feta Cheese

Greek Yogurt

Cottage Cheese

Cheese

Blue Cheese

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

Spices & sauces

Olive Oil

Salsa

Marinara Sauce

Snacks & sweets

Nuts

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.

Meal Plan For Low Carb Diet exemplary product

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

Explore the versatility of eggs, a low-carb staple, in various dishes from breakfast scrambles to dinner frittatas.

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 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: 33%

Fat: 52%

Carbs: 15%

Fiber: 0%

Other: 0%

How to budget on this meal plan

To budget a low-carb diet meal plan, focus on buying protein and vegetables in bulk. Eggs, chicken, and turkey are cost-effective protein sources, while beef, salmon, and shrimp can be used sparingly as more expensive options. Choose seasonal vegetables like spinach, broccoli, and bell peppers for freshness and value. Utilize nuts, chia seeds, and olive oil for healthy fats. Limit high-cost items like steak and bacon. Consider making homemade marinara sauce and salsa to save money. Opt for generic brands where possible to further reduce costs.

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Extra tips

Low carb snacks for your diet:

Cheese slices and walnuts
Avocado with lemon and salt
Celery with cream cheese
Olives and feta cheese
Hard-boiled eggs
Ham and cheese roll-ups
Almonds and dark chocolate

On a low carb diet, water is essential for hydration. Unsweetened coffee and tea are good choices, offering flavor without carbs. Bone broth is a nutritious option, providing minerals and hydration. Sugar-free almond or coconut milk are excellent for low carb diets, offering a creamy texture without the carbs.

A low-carb diet emphasizes reducing carbohydrate intake to manage weight and improve health markers. Focus on high-quality proteins, such as lean meats and fish, to maintain muscle mass and promote satiety. Healthy fats from sources like nuts, seeds, and oils are essential to provide energy and support cell function. Increase your intake of non-starchy vegetables to ensure a good intake of fiber, vitamins, and minerals, which are crucial for overall health.

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🔥: 1500
Fat💧: 90g
Carbs🌾: 35g
Protein🥩: 120g

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🔥: 1600
Fat💧: 95g
Carbs🌾: 40g
Protein🥩: 125g

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🔥: 1550
Fat💧: 93g
Carbs🌾: 30g
Protein🥩: 123g

Day 4

Breakfast:Avocado and egg salad
Lunch:Chicken Caesar salad without croutons
Dinner:Pork chops with roasted Brussels sprouts
Calories🔥: 1600
Fat💧: 100g
Carbs🌾: 35g
Protein🥩: 125g

Day 5

Breakfast:Cottage cheese with sliced almonds
Lunch:Spinach and feta stuffed chicken breast
Dinner:Grilled steak with green beans
Calories🔥: 1500
Fat💧: 88g
Carbs🌾: 32g
Protein🥩: 120g

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🔥: 1550
Fat💧: 95g
Carbs🌾: 28g
Protein🥩: 123g

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🔥: 1600
Fat💧: 98g
Carbs🌾: 34g
Protein🥩: 125g

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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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