Low Carb Meal Plan To Improve Your Health In 2024
Updated on
- Written by Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by
Ellie Busby, MS, RDN
Weight loss, control of diabetes, and managing other diseases have long been touted as the primary benefits of a low-carb diet. A low carb approach is any diet that limits total carbohydrates[1] to 130 grams per day. Carbohydrates are usually our primary energy source, but excess carbohydrates can lead to blood sugar control issues, weight gain, and insulin resistance. This article includes a detailed 7-day low carb meal plan for better health. It also provides helpful information about who should follow this diet, its benefits, and a food list to assist you in making the right choices.
Low Carb Meal Plan For One Week
This sample meal plan provides balanced, flavorful options while reducing carb intake, promoting weight loss, and supporting overall well-being. Enjoy delicious meals without the carb overload!
Monday: Low Carb Delight (approx. 1,255 calories)
The Low Carb Delight meal plan is ideal for those seeking to reduce their carbohydrate intake while still enjoying flavorful and nutritious meals. It offers a balanced mix of protein, healthy fats, and a limited amount of carbs to support your dietary goals.
| Breakfast | |
| Rye bread | two slices |
| Boiled eggs | two |
| Black coffee | a cup |
| Snack | |
| Mixed berries | a cup |
| Almond butter | a tbsp |
| Olives | one-fourth cup |
| Lunch | |
| Chili bean soup | a cup |
| Avocado for salsa | a half |
| Snack | |
| Raw vegetables | a serving |
| Dinner | |
| Mackerel fillet | four oz |
| Sautéed leeks and broccoli | a cup |
| Diced tomatoes | a half cup |
Tuesday: Low Carb Wellness Journey (approx. 1,722 calories)
The Low Carb Wellness Journey meal plan offers a satisfying and well-balanced low-carb menu for individuals aiming to reduce their carbohydrate intake. It includes a variety of flavorful and nutrient-dense foods while keeping carbohydrates in check.
| Breakfast | |
| Porridge oats | 30g |
| Unsweetened almond milk | 200ml |
| Blueberries | 40g |
| Pumpkin seeds | 10g |
| Snack | |
| Avocado | a half |
| A few celery sticks | |
| Peanut butter | a tbsp |
| Brazil nuts | three |
| Lunch | |
| Grilled chicken breast | four oz |
| Mixed salad greens | two cups |
| Dressing made with mayonnaise and hot sauce |
| Snack | |
| Protein bar from grass-fed meat | one |
| A few cucumber and red pepper strips |
| Dinner | |
| Vegetable filo pie | a serving |
| Minced beef | four oz |
Wednesday: Low Carb Flavor Feast (approx. 1,826 calories)
The Low Carb Flavor Feast meal plan offers a delicious and satisfying low-carb menu for individuals looking to reduce their carbohydrate intake. It provides a balance of protein, healthy fats, and a limited amount of carbs to support your dietary goals.
| Breakfast | |
| Scrambled eggs | three |
| Olive oil | a tsp |
| Mozzarella cheese | one oz |
| Spinach | a cup |
| Medium-sized tomato | one |
| Snack | |
| Tuna | three oz |
| Mayonnaise | two tsp |
| Peanut butter | a tbsp |
| Chopped stalks of celery | two |
| Chopped red onion | two tbsp |
| Red leaf lettuce leaves for wrapping |
| Lunch | |
| Grilled lean hamburger patty | four oz |
| Cheddar cheese | one slice |
| Lettuce, tomatoes, and red onions for topping | |
| Mixed greens for side salad | two cups |
| Sliced red and green peppers for side salad | one-fourth cup |
| Bean sprouts for side salad | one-fourth cup |
| Vinaigrette dressing for side salad | two tbsp |
| Snack | |
| Small orange | one |
| Dinner | |
| Low-carb Creamy Southwest Chicken | one serving |
| Refried beans | one-fourth cup |
| Grape tomatoes for avocado salad | five |
| Avocado for avocado salad | one-fourth |
| Olive oil for avocado salad | one tbsp |
| Balsamic vinegar | a tsp |
Thursday: Low Carb Culinary Delight (approx. 1,812 calories)
The Low Carb Culinary Delight meal plan offers a delectable and satiating low-carb menu for individuals seeking to reduce their carbohydrate intake. It provides a balanced mix of protein, healthy fats, and limited carbs to support your dietary goals.
| Breakfast | |
| Baked egg | three |
| Shredded cheese | a half oz |
| Peppers and onions | a half cup |
| Pistachios without salt | 50 |
| Orange | one |
| Snack | |
| Cottage cheese | a half cup |
| Lunch | |
| Portobello mushroom caps | two |
| Chopped chicken | three oz |
| Sun-dried tomatoes packed in oil | two tbsp |
| Sliced grape tomatoes for the salad | five |
| Chopped avocado for the salad | a quarter |
| Olive oil for the salad | a tbsp |
| Balsamic vinegar for the salad | a tbsp |
| Snack | |
| Cinnamon | a sprinkle |
| Dinner | |
| Beef stir-fry with broccoli, bell peppers, and soy sauce | a serving |
Friday: Low Carb Culinary Bliss (approx. 1,837 calories)
The Low Carb Culinary Bliss meal plan offers a day of culinary delights while maintaining a low-carb approach. It provides a satisfying combination of protein, healthy fats, and controlled carbohydrates to support your dietary goals.
| Breakfast | |
| Avocado and bacon egg cups | two servings |
| Greek yogurt | a half cup |
| Apple | one |
| Satsumas | two |
| Plain almonds | a small handful |
| Snack | |
| Melon | a serving |
| Plain almonds | a small handful |
| Lunch | |
| Medium wholemeal bread | two slices |
| Grated cheddar cheese | one-fourth cup |
| Vegetable oil | two tbsp |
| Fresh tomato and cucumber | a serving |
| Snack | |
| Greek yogurt | a half cup |
| Raspberries | a serving |
| Dinner | |
| Grilled salmon steak | four oz |
| Baked sweet potatoes | a half cup |
Saturday: Low Carb Comfort Eats (approx. 1,600 calories)
The Low Carb Comfort Eats meal plan offers a day of comforting and flavorful dishes while adhering to a low-carb diet. It provides a balanced mix of protein, healthy fats, and controlled carbohydrates to support your dietary goals.
| Breakfast | |
| Welsh leek rarebit | a serving |
| Snack | |
| Pudding: Tinned peaches in juice | a serving |
| Lunch | |
| Cauliflower and leek soup | a serving |
| Cheddar cheese | 25g |
| Snack | |
| Shelled pistachios | 60g |
| Small pear | one |
| Greek yogurt | a half cup |
| Almonds | 30g |
| Dinner | |
| Stewed borlotti beans and butternut squash | a serving |
Sunday: Carb-Conscious Delights (approx. 1,630 calories)
The Low Carb Wellness Journey meal plan offers a satisfying and well-balanced low-carb menu for individuals aiming to reduce their carbohydrate intake. It includes a variety of flavorful and nutrient-dense foods while keeping carbohydrates in check.
| Breakfast | |
| Large eggs | two |
| Spinach | 80g |
| Mushrooms | 80g |
| Vegetable oil | a tsp |
| Grated cheddar cheese | 25g |
| Rye bread | a slice |
| Snack | |
| Raspberries | 80g |
| Creamy pudding with melon | 80g |
| Lunch | |
| Granary toast | a slice |
| Vegetable spread | a tsp |
| Sliced tomato | |
| Rocket leaves | |
| Sliced cucumber |
| Snack | |
| Spicy roasted chickpeas | a serving |
| Small pear | one |
| Low-fat Greek yogurt with almonds and pumpkin seeds | a serving |
| Dinner | |
| Grilled or baked chicken breast | six oz |
| Steamed broccoli and leeks | two cups |
| Season with lemon juice, garlic, and herbs |
What Is The Low-Carb Diet?
The low carb diet is an eating plan that restricts carbohydrates, mainly added sugars and processed grains. Instead, protein-rich foods, healthy fats, and non-starchy vegetables take precedence.
Low carb diets can involve a range of carbohydrate intake depending on your goals. Like a low-carb diet, a ketogenic diet is a very low-carbohydrate, high-fat diet that forces the body to burn fat for fuel – a metabolic state called ketosis. Conversely, a moderately low-carb diet will not put you in ketosis but can help improve your health.
Low-carb diets help with weight loss, blood sugar management, and overall health.
Benefits Of The Low Carb Diet Plan
Why would you want to reduce your carb intake? Clinical evidence and scientific studies both point to promising benefits, including the following:
Promotes Weight Loss
Have you been wondering about the best low-carb meals to lose weight? Numerous studies have shown that low-carb diets can boost the body’s natural fat-burning mechanism. Limiting carbs forces your body to burn fat for energy, which increases your metabolism and helps you lose weight.
Research shows that those following a low-carb diet naturally eat fewer calories, too.
A low-carb protein powder is a convenient way to add extra protein to your low-carb menu. These powders also have numerous advantages for weight loss and overall health if you need that extra protein push to meet your macronutrient goals.
Supports A Healthy Gut
A low carb diet can help reduce IBS symptoms[2], like bloating, cramping, gas, diarrhea, and pain. This is because a low carb diet naturally reduces the intake of certain carbohydrates called FODMAPs.
Reduces Sugar Cravings
Do you struggle to avoid sugary foods despite trying to consume them in moderation? Do not be alarmed; this is common. Fortunately, sugar cravings are often reduced or even eliminated when following a low-carbohydrate diet.
Reverses Type 2 Diabetes
People with type 2 diabetes may be able to reverse their condition[3] by following low carb meal plans for diabetes. The American Diabetes Association recommends reducing simple carbohydrates — sugars that are easy to digest and rapidly raise blood sugar — to manage diabetes.
Low Carb Diet Meal Plan Food List
When we think of carbs, we mostly think of bread, rice, and pasta. Indeed, plant sources are convenient sources of low carb meal plans for vegetarians. Carbohydrates are found in various plant sources, but there are no carbohydrates in meats. Here is a list of low carb foods to eat and foods to avoid.
Foods To Eat
On a low-carb diet, focus on the following foods:
- Eggs, including whites, yolks, and whole eggs.
- Low-carbohydrate non-starchy vegetables, such as spinach, broccoli, cauliflower, carrots, asparagus, and tomatoes.
- Nuts and seeds, including pistachios, almonds, walnuts, sunflower, and chia seeds.
- Oils and fats, including lard, avocados, olive, and coconut oil.
- Meats like grilled chicken, turkey, pork, and beef.
- Fish like salmon, trout, haddock, and tuna.
- Low-carb fruits like plums, strawberries, raspberries, and blackberries; have net carb counts of about 7 grams per serving. Net carbs are total carbs minus the fiber grams.
- Fatty dairy products like cheese, butter, and Greek yogurt, but not milk.
Foods To Limit
Depending on your carbohydrate intake, you may want to avoid or restrict the following foods:
- Sweet snacks like candy, ice cream, baked goods, and other things with added sugar.
- Highly processed foods, including fast food, convenience foods, cookies, chips, and pretzels.
- Refined grain products, such as tortillas, white pasta, crackers, and white rice.
- Beverages with added sugars, including soda, sweet tea, sports, and energy drinks.
- Diet foods and low-fat foods like cereals, crackers, or dairy products that are low in fat but have added sugar.
Tips To Follow A Low-Carb Nutrition Plan
A few new skills are necessary to simplify and enjoy a low-carb diet truly. Here are some valuable pointers to get you going.
Make A Meal Plan
Having a plan for what to eat can make low-carb recipes easier to follow. You might want to plan your meals for the week before going to the grocery store. You may also consider ordering from a low-carb meal plan delivery service.
Meal Prep In Advance
Planning is one thing, but low-carb meal prepping can also be beneficial. Some people prefer to make enough breakfasts and lunches for an entire week in advance. You can store the food in containers so it is easy to grab and go.
Consider Carb Cycling
Carb cycling entails following a very low-carbohydrate diet for a certain number of days and then switching to a higher-carbohydrate diet for one day. The idea is to give your body the calories or glucose it requires at any given time.
For example, it provides carbs before, during, and after a workout and on days of intense training. High-carb days help your body replenish its supply of muscle glycogen, improving performance and reducing muscle breakdown.
Know The Carb Counts And Serving Sizes Of Foods
As mentioned earlier, low-carbohydrate diets permit less than 130 grams of carbohydrates daily, or 26% of your daily energy allowance. Most serving sizes are one-half cup of cooked grains or veggies. Keto diets permit only 30-50 grams of carbohydrates per day.
Emphasis should be placed on those carbs that are low glycemic and high in fiber. Low glycemic starches raise blood sugar more slowly with fewer chances of blood sugar spikes.
Who Should Follow A Low-Carb Diet?
Anyone looking to optimize their health can benefit from a low-carb diet.
- It mainly benefits those attempting to lose weight because it promotes fat-burning and long-term results.
- People with diabetes may find it easier to control their blood sugar levels when they adhere to a low-carb diet.
- People with insulin resistance or metabolic syndrome may normalize metabolic parameters on this diet.
- People with polycystic ovary syndrome or PCOS can also benefit from a low-carb diet because it aids insulin regulation and weight control.
- Low-carbohydrate diets are beneficial to heart health because they reduce cardiovascular risk factors.
The Bottom Line
Adhering to a 7-day low-carb meal plan can drastically improve one’s health. Losing weight, keeping blood sugar levels stable, and decreasing the likelihood of developing heart disease are just some of its advantages.
You can achieve long-term results by creating a well-balanced meal plan or ordering a diet from a reputable chef-made meal service. Speaking with a healthcare provider or a registered dietitian is essential before making
+ 3 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Europe PMC (2016). Europe PMC. [online] Europepmc.org. Available at: https://europepmc.org/article/NBK/nbk537084
- Sanna Nybacka, Törnblom, H., Magnus Simrén and Stine Störsrud (2022). The Role of Carbohydrates in Irritable Bowel Syndrome: Protocol for a Randomized Controlled Trial Comparing Three Different Treatment Options. JMIR Research Protocols, [online] 11(1), pp.e31413–e31413. doi:https://doi.org/10.2196/31413.
- Wheatley, S., Deakin, T., Arjomandkhah, N., Hollinrake, P. and Reeves, T.E. (2021). Low Carbohydrate Dietary Approaches for People With Type 2 Diabetes—A Narrative Review. Frontiers in Nutrition, [online] 8. doi:https://doi.org/10.3389/fnut.2021.687658.
Written by:
Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by:
Medically reviewed by:
