Here, you can find a 28-day low-carb meal plan for your Low-Carb level of the Primal Diet. You can also find 7-day low-carb meal plan samples based on daily calorie limits to lose weight and hit your health and fitness targets.
Highlights
The Low-Carb Diet allows you to consume 50g of carbohydrates daily.
Consume meat, poultry, eggs, low-carb veggies, fruits, nuts, and seeds.
To lose weight, you need to create a caloric deficit by avoiding high-carb, high-calorie foods.
Types of Low-Carb Diets
The Primal Diet has three types of low-carbohydrate diets based on your metabolic flexibility. The first level is the Low-Carb Diet, which requires reducing carbohydrates to about 50 g per day.
The second level is the Keto Diet, in which you should limit your carbohydrate intake to about 20 g. The third level is the Carnivore Diet, in which you should minimize your carbohydrate consumption to less than 5 g daily.
If you come from a high-carbohydrate diet or aim to reverse pre-diabetes and autoimmune conditions and increase energy levels, start from the first level, the Low-Carb Diet.
Basic Principles of Low-Carb Meal Planning
To be able to lower your carbohydrate intake to about 50 grams a day, you need to learn how to balance your macronutrient ratio by providing a personalized low-carb meal plan and knowing what to eat and avoid.
You can use apps like GoCarnivore or this Free Macro Calculator to determine the proper ratio of macronutrients based on your needs and goals. However, here are typical macronutrient ratios on a Low-Carb Diet:
Carbohydrates: Around 50 grams (200 calories)
Protein: Around 100-150 grams (400-600 calories)
Fat: Around 100-150 grams (900-1,350 calories)
To reach this macronutrient balance, you should eat and avoid the following foods and design a personalized low-carb meal plan with them.
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Foods to Eat
Choose low-carbohydrate, whole, unprocessed foods that are rich in healthy fats and proteins, like the following.
Protein Sources:
Meats: Beef, pork, lamb, chicken, turkey
Fish and seafood: Salmon, mackerel, sardines, shrimp, tuna
Eggs
Fat Sources:
Butter and ghee
Olive oil
Coconut oil
Avocado and avocado oil
Nuts and seeds: Almonds, macadamia nuts, chia seeds, flaxseeds
Fatty cuts of meat: Ribeye steak, pork belly
Full-fat dairy: Heavy cream, cheese, unsweetened full-fat yogurt
Packaged snacks: Granola bars, snack cakes, and sugary cereals
Sauces and dressings with added sugars: Ketchup, BBQ sauce, and some salad dressings
Beverages to Avoid:
Beer
Sweetened coffee drinks: Lattes, frappuccinos, and sweetened creamers
Alcoholic drinks with mixers: Cocktails with soda or sugary juices
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So, you should use the foods allowed to provide a proper low-carb meal plan. If it’s challenging for you to design one, check out the following 28-day sample low-carb meal plan to get started.
28-Day Sample Low-Carb Meal Plan
The following low-carb meal plan covers a whole month. You can always modify it based on your dietary preferences and needs but remember to include only the foods allowed in the Low-Carb Diet.
Day 1
Breakfast: Scrambled eggs with spinach and avocado
Lunch: Grilled chicken salad with olive oil and vinegar
Dinner: Grilled salmon with roasted broccoli and butter
Snack: A handful of almonds
Day 2
Breakfast: Full-fat Greek yogurt with chia seeds and a few raspberries
Lunch: Turkey and avocado lettuce wraps
Dinner: Ribeye steak with sautéed asparagus in garlic butter
Snack: Cheese cubes with a few olives
Day 3
Breakfast: Bacon and eggs with sautéed mushrooms
Lunch: Tuna salad with mixed greens and olive oil
Dinner: Pork chops with cauliflower mash
Snack: Celery sticks with cream cheese
Day 4
Breakfast: Avocado stuffed with tuna salad
Lunch: Chicken Caesar salad
Dinner: Baked cod with zucchini noodles in olive oil
Snack: Hard-boiled eggs
Day 5
Breakfast: Omelet with cheese, ham, and bell peppers
Lunch: Grilled shrimp with a spinach salad
Dinner: Beef stir-fry with bell peppers and coconut oil
Snack: A handful of macadamia nuts
Day 6
Breakfast: Low-carb pancakes (almond flour) with butter
Lunch: Egg salad in lettuce wraps
Dinner: Grilled lamb chops with a cucumber and feta salad
Snack: A small serving of full-fat cheese
Day 7
Breakfast: Full-fat Greek yogurt with walnuts and a few blueberries
Lunch: Turkey breast and avocado on a bed of spinach
Dinner: Baked chicken thighs with roasted Brussels sprouts
Snack: A few slices of deli turkey and cheese roll-ups
Day 8
Breakfast: Scrambled eggs with bacon and avocado
Lunch: Cobb salad (chicken, bacon, egg, avocado)
Dinner: Grilled salmon with sautéed spinach
Snack: Cucumber slices with guacamole
Day 9
Breakfast: Boiled eggs and sliced avocado
Lunch: Chicken lettuce wraps with mayonnaise
Dinner: Steak with roasted cauliflower and butter
Snack: A handful of almonds
Day 10
Breakfast: Low-carb smoothie (coconut milk, avocado, spinach, and protein powder)
Lunch: Grilled shrimp with avocado salad
Dinner: Pork tenderloin with sautéed zucchini
Snack: Cheese slices with a few olives
Day 11
Breakfast: Scrambled eggs with cheddar and bacon
Lunch: Tuna salad with mixed greens and avocado
Dinner: Roasted chicken with roasted vegetables (broccoli, cauliflower)
Snack: Hard-boiled eggs
Day 12
Breakfast: Low-carb chia pudding with almond milk and raspberries
Lunch: Turkey slices with guacamole and bell peppers
Dinner: Grilled beef kebabs with sautéed spinach
Snack: Celery sticks with almond butter
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Day 13
Breakfast: Omelet with cheese, mushrooms, and onions
Lunch: Grilled chicken Caesar salad
Dinner: Shrimp stir-fry with low-carb vegetables
Snack: A handful of walnuts
Day 14
Breakfast: Full-fat Greek yogurt with chia seeds and blueberries
Lunch: Egg salad with spinach and avocado
Dinner: Baked salmon with roasted Brussels sprouts and olive oil
Snack: A few slices of salami and cheese
Day 15
Breakfast: Eggs fried in coconut oil with bacon
Lunch: Grilled chicken with avocado and mixed greens
Dinner: Baked pork chops with roasted cauliflower and broccoli
Snack: Cheese sticks and cucumber slices
Day 16
Breakfast: Scrambled eggs with sausage and spinach
Lunch: Turkey lettuce wraps with guacamole
Dinner: Beef stir-fry with bell peppers and coconut oil
Snack: Celery with almond butter
Day 17
Breakfast: Low-carb smoothie (almond milk, spinach, and avocado)
Lunch: Chicken salad with leafy greens
Dinner: Ribeye steak with sautéed mushrooms
Snack: A handful of pecans
Day 18
Breakfast: Boiled eggs with bacon and avocado slices
Lunch: Tuna salad in lettuce wraps
Dinner: Grilled shrimp with sautéed zucchini in butter
Snack: A few olives and cheese
Day 19
Breakfast: Omelet with ham, cheese, and mushrooms
Lunch: Egg salad with cucumber slices
Dinner: Grilled lamb chops with a side of sautéed spinach
Snack: A handful of macadamia nuts
Day 20
Breakfast: Low-carb pancakes with butter and sugar-free syrup
Lunch: Grilled chicken with avocado and arugula salad
Dinner: Baked salmon with steamed broccoli and butter
Snack: A hard-boiled egg
Day 21
Breakfast: Full-fat yogurt with chia seeds and raspberries
Lunch: Turkey slices with a cucumber and avocado salad
Dinner: Pork tenderloin with roasted Brussels sprouts
Snack: A handful of almonds
Day 22
Breakfast: Scrambled eggs with bacon and cheese
Lunch: Chicken salad with mixed greens, avocado, and olive oil
Dinner: Grilled beef kebabs with roasted vegetables
Snack: A handful of walnuts
Day 23
Breakfast: Low-carb smoothie (almond milk, spinach, and protein powder)
Lunch: Shrimp salad with avocado and cucumber
Dinner: Grilled steak with sautéed asparagus
Snack: Cheese slices with a few olives
Day 24
Breakfast: Fried eggs with bacon and avocado
Lunch: Chicken Caesar salad
Dinner: Baked salmon with roasted cauliflower
Snack: Celery sticks with cream cheese
Day 25
Breakfast: Full-fat yogurt with chia seeds and a few berries
Lunch: Turkey and avocado lettuce wraps
Dinner: Pork chops with sautéed spinach
Snack: A handful of macadamia nuts
Day 26
Breakfast: Scrambled eggs with sausage and cheese
Lunch: Tuna salad with mixed greens
Dinner: Grilled chicken thighs with roasted Brussels sprouts
Snack: A hard-boiled egg
Day 27
Breakfast: Low-carb chia pudding with almond milk
Lunch: Grilled shrimp with avocado and a side salad
Dinner: Ribeye steak with roasted broccoli and butter
Snack: A handful of pecans
Day 28
Breakfast: Omelet with cheese, mushrooms, and onions
Lunch: Egg salad with leafy greens
Dinner: Grilled lamb chops with roasted asparagus
Snack: Celery sticks with guacamole
This 28-day low-carb meal plan helps you reduce carbohydrate intake and improve your health. However, if your main goal is to lose weight, you should also consider your caloric intake.
Low-Carb Meal Plans Based on Calorie Goals
To lose weight on a Low-Carb Diet, you need to create a caloric deficit, meaning that your caloric intake should be less than the calories you burn; otherwise, you will gain weight.
The following low-carb meal plan ideas are designed based on calorie goals: 1200, 1500, and 1800 calories daily. It’s no secret that you should consult a healthcare professional, dietitian, or health coach to determine the proper calorie limit based on your health status, fitness goals, and body needs.
1200-Calorie Low-Carb Meal Plan
Here is a 7-day low-carb meal plan for those with a calorie limit of 1200 calories per day.
Day 1
Total Calories: 1200 Net Carbs: 45g
Breakfast:
2 scrambled eggs with spinach (cooked in 1 tsp olive oil)
1/2 avocado
Black coffee or unsweetened herbal tea Calories: 300 | Carbohydrates: 8g
Lunch:
Grilled chicken breast (4 oz.) over mixed greens with 1 tbsp olive oil and lemon juice dressing
1/4 cup sliced cucumbers and bell peppers Calories: 300 | Carbohydrates: 10g
Snack:
10 almonds Calories: 70 | Carbohydrates: 2g
Dinner:
Baked salmon (4 oz.) with 1 cup roasted broccoli (with 1 tsp olive oil) Calories: 330 | Carbohydrates: 7g
Snack:
1 boiled egg Calories: 100 | Carbohydrates: 1g
Day 2
Total Calories: 1180 Net Carbs: 48g
Breakfast:
Full-fat Greek yogurt (1/2 cup) with 1 tbsp chia seeds and a few raspberries Calories: 260 | Carbohydrates: 12g
Lunch:
Turkey lettuce wraps (4 oz. turkey, 2 large lettuce leaves, 1 tbsp mayonnaise)
Baked salmon (6 oz.) with steamed broccoli and 1 tsp butter Calories: 500 | Carbohydrates: 10g
Snack:
Full-fat Greek yogurt (1/2 cup) with 1/4 cup blueberries Calories: 170 | Carbohydrates: 12g
5 Low-Carb Desserts and Snack Ideas
Here are 5 low-carb desserts and snacks. You can also check these Carnivore Diet recipes for more low-carb, budget-friendly meal ideas.
Low-Carb Chocolate Avocado Mousse
Ingredients:
1 ripe avocado
2 tbsp unsweetened cocoa powder
2-3 tbsp heavy cream (or coconut milk for dairy-free)
1-2 tbsp powdered erythritol
1 tsp vanilla extract
Instructions:
Mix all ingredients in a food processor until smooth.
Taste and adjust sweetness if needed.
Let it cool in the fridge for 30 minutes.
Serve with a sprinkle of cocoa or a few low-carb berries, and enjoy!
Carbohydrates: About 4g net carbs per serving
Low-Carb Almond Flour Fat Bombs
Ingredients:
1/2 cup almond flour
1/2 cup peanut butter
1/4 cup coconut oil
2 tbsp powdered erythritol or monk fruit sweetener
1/4 tsp vanilla extract
Instructions:
Mix well all ingredients in a bowl.
Roll the mixture into small balls and place them on a baking sheet lined with parchment paper.
Let them cool in the fridge for about an hour until firm.
Enjoy and store the leftovers in an airtight container in the fridge.
Carbohydrates: About 2g net carbs per fat bomb
Low-Carb Cheese Crisps
Ingredients:
1 cup shredded cheddar cheese (or any other hard cheese)
Spices like garlic powder, paprika, or Italian seasoning (option)
Instructions:
Preheat the oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Place small piles of shredded cheese on the sheet, leaving space between them.
Bake for 5-7 minutes, until the cheese is melted and crispy.
Remove from the oven and let it cool for 5 minutes.
Serve and enjoy!
Carbohydrates: About 0.5g net carbs per serving
Low-Carb Chia Seed Pudding
Ingredients:
3 tbsp chia seeds
1 cup unsweetened almond milk
1-2 tbsp low-carb stevia sweetener
1/2 tsp vanilla extract
Berries, nuts, or sugar-free chocolate chips for topping (optional)
Instructions:
Mix all ingredients in a bowl.
Stir well to mix and let it sit for 5-10 minutes.
Stir constantly to prevent clumping, then cover and refrigerate for at least 2 hours or overnight.
Remove from the fridge and serve with your favorite low-carb toppings.
Carbohydrates: About 5g net carbs per serving
Low-Carb Coconut Macaroons
Ingredients:
1 1/2 cups shredded coconut
2 large egg whites
1/4 cup powdered erythritol
1/2 tsp vanilla extract
Melted sugar-free dark chocolate (optional)
Instructions:
Preheat the oven to 350°F (175°C).
Line a baking sheet with parchment paper.
Mix the egg whites until frothy in a bowl.
Add the sweetener and vanilla, then add the shredded coconut.
Scoop small mounds onto the baking sheet.
Bake for 10-12 minutes, or until golden brown.
Let them cool, and drizzle with melted sugar-free chocolate.
Serve and enjoy!
Carbohydrates: About 3g net carbs per macaroon
Now that you know all about the low-carb meal plan and foods to eat, consider the following tips to make the most of your Low-Carb Diet and have a strong and healthy start.
Meal Prepping Tips for Low-Carb Diet
Stay Hydrated: Drink enough water to balance electrolytes and avoid dehydration. It can also help you avoid the side effects of cutting carbs.
Track Your Carbohydrates: Use a tracking app like GoCarnivore to monitor your daily carbohydrate intake and keep it within the 50-gram limit.
Consume Healthy Fats: Use fat sources like olive oil, avocado, and butter.
Plan Your Meals: Before starting the diet, provide a low-carb meal plan to manage cravings, meet macronutrient needs, and provide necessary nutrients.
Stay Consistent: Stick to your low-carb meal plan and give your body time to adjust to the low-carb lifestyle.
Conclusion
Providing a low-carb meal plan enables you to stick to your diet and reach your health and fitness goals. You can always consult a healthcare professional to ensure your meal plan aligns with your health status, needs, and goals.
Every week your favorite Carnivore doctors like Dr Chaffee, Dr Baker, Dr Bright join us LIVE to answer your medical questions and our coaches will help you lose weight and heal inflammation fast.
