28-Day Low-Carb Meal Plan Based on Your Calorie Goals

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.

Learn More: How to Start The Primal Diet in a Healthy and Effective Way?

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

Low-Carb Vegetables and Fruits:

• Leafy greens: Spinach, kale, arugula, romaine lettuce
• Cruciferous veggies: Broccoli, cauliflower, cabbage, Brussels sprouts
• Zucchini
• Asparagus
• Cucumbers and bell peppers
• Mushrooms, eggplant, and tomatoes
• Berries: Strawberries, raspberries, blackberries
• Avocados
• Olives

Other Low-Carb Foods:

• Bone broth
• Herbs and spices: Basil, oregano, rosemary, turmeric, garlic, and ginger

Learn More: Why Primal Diet? 10 Science-Backed Primal Diet Benefits

Foods to Avoid

On a Low-Carb Diet, you should avoid carbohydrate-rich foods, especially refined and processed options like the ones below.

Grains and Starches:

• Bread: White, whole wheat, and refined types
• Pasta: Traditional pasta made from wheat
• Rice: White, brown, wild, and other grains like quinoa and bulgur
• Cereal: Even whole-grain ones are usually high in carbs
• Oats

Sugary Foods:

• Sugary snacks: Candy, cookies, cakes, and pastries
• Sugary drinks: Soda, fruit juices, sweetened teas, and energy drinks
• Desserts: Ice cream, chocolate bars, and other sweets
• Artificial sweeteners with high-fructose corn syrup or too much sugar alcohol

High-Carb Vegetables:

• Starchy vegetables: Potatoes, sweet potatoes, corn, peas, beets
• Legumes: Beans, lentils, chickpeas

High-Sugar Fruits:

• Bananas, apples, grapes, and mangoes
• Dried fruits: Raisins, dates, and apricots

Processed Foods:

• Chips and crackers
• 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

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

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)
• 1/4 sliced cucumber
  Calories: 290 | Carbohydrates: 6g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled pork chop (4 oz) with 1 cup steamed asparagus
• 1 tsp butter
  Calories: 330 | Carbohydrates: 7g

Snack:

• 1/2 cup cottage cheese (full-fat)
  Calories: 220 | Carbohydrates: 9g

Day 3

Total Calories: 1200
Net Carbs: 44g

Breakfast:

• Omelet with 2 eggs, mushrooms, and 1 oz. cheese
• 1 tbsp olive oil for cooking
  Calories: 300 | Carbohydrates: 6g

Lunch:

• Tuna salad with 1 can tuna, 1 tbsp mayonnaise, and 1/4 avocado
• Served over mixed greens with cucumber slices
  Calories: 310 | Carbohydrates: 9g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Dinner:

• Grilled shrimp (4 oz.) with 1 cup sautéed zucchini in 1 tsp olive oil
  Calories: 300 | Carbohydrates: 7g

Snack:

• 1/4 cup almonds
  Calories: 190 | Carbohydrates: 11g

Day 4

Total Calories: 1190
Net Carbs: 46g

Breakfast:

• Keto smoothie with 1/2 cup almond milk, 1/2 avocado, and 1 tbsp chia seeds
  Calories: 270 | Carbohydrates: 9g

Lunch:

• Grilled chicken breast (4 oz.) with 1 cup spinach, 1 tbsp olive oil, and lemon juice
  Calories: 280 | Carbohydrates: 7g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled steak (4 oz.) with 1 cup roasted cauliflower in 1 tsp butter
  Calories: 350 | Carbohydrates: 10g

Snack:

• 10 almonds
  Calories: 80 | Carbohydrates: 2g

Day 5

Total Calories: 1200
Net Carbs: 50g

Breakfast:

• Scrambled eggs (2) with 1 tbsp butter
• 1/2 avocado
  Calories: 330 | Carbohydrates: 9g

Lunch:

• Grilled salmon (4 oz.) with a small side salad (lettuce, cucumbers, olive oil dressing)
  Calories: 310 | Carbohydrates: 8g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Dinner:

• Baked chicken thighs (4 oz.) with roasted Brussels sprouts (1 cup) and 1 tsp butter
  Calories: 350 | Carbohydrates: 10g

Snack:

• 1/4 cup Greek yogurt with a few blueberries
  Calories: 110 | Carbohydrates: 12g

Day 6

Total Calories: 1190
Net Carbs: 47g

Breakfast:

• Omelet with 2 eggs, cheese, and sautéed spinach in 1 tsp butter
  Calories: 290 | Carbohydrates: 7g

Lunch:

• Tuna salad with avocado (1/2), 1 tbsp mayonnaise, and 1 cup lettuce
  Calories: 310 | Carbohydrates: 9g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled shrimp (4 oz.) with roasted zucchini and bell peppers in 1 tsp olive oil
  Calories: 350 | Carbohydrates: 10g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Day 7

Total Calories: 1200
Net Carbs: 45g

Breakfast:

• 2 boiled eggs with 1/2 avocado
  Calories: 300 | Carbohydrates: 7g

Lunch:

• Grilled chicken breast (4 oz.) with mixed greens and 1 tbsp olive oil
  Calories: 300 | Carbohydrates: 8g

Snack:

• 10 almonds
  Calories: 70 | Carbohydrates: 2g

Dinner:

• Baked salmon (4 oz.) with steamed broccoli and 1 tsp butter
  Calories: 350 | Carbohydrates: 10g

Snack:

• Full-fat Greek yogurt (1/2 cup) with a few raspberries
  Calories: 180 | Carbohydrates: 10g

1500-Calorie Low-Carb Meal Plan

Here is a 7-day low-carb meal plan for those with a calorie limit of 1500 calories per day.

Day 1

Total Calories: 1500
Net Carbs: 48g

Breakfast:

• 2 scrambled eggs with spinach (cooked in 1 tsp olive oil)
• 1/2 avocado
• Black coffee or unsweetened herbal tea
  Calories: 350 | Carbohydrates: 8g

Lunch:

• Grilled chicken breast (5 oz.) over mixed greens with 1 tbsp olive oil and lemon juice
• 1/4 cup sliced cucumbers and bell peppers
  Calories: 400 | Carbohydrates: 12g

Snack:

• 15 almonds
  Calories: 100 | Carbohydrates: 2g

Dinner:

• Baked salmon (5 oz.) with roasted broccoli and 1 tsp butter
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Day 2

Total Calories: 1490
Net Carbs: 45g

Breakfast:

• Full-fat Greek yogurt (3/4 cup) with 1 tbsp chia seeds and a few raspberries
  Calories: 350 | Carbohydrates: 15g

Lunch:

• Turkey lettuce wraps (5 oz. turkey, 2 large lettuce leaves, 1 tbsp mayonnaise)
• 1/4 sliced cucumber
  Calories: 370 | Carbohydrates: 7g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled pork chop (5 oz.) with 1 cup steamed asparagus and 1 tsp butter
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup cottage cheese (full-fat) with a few berries
  Calories: 240 | Carbohydrates: 12g

Day 3

Total Calories: 1500
Net Carbs: 47g

Breakfast:

• Omelet with 2 eggs, mushrooms, and 1 oz. cheese, cooked in 1 tsp butter
  Calories: 350 | Carbohydrates: 7g

Lunch:

• Tuna salad (1 can tuna, 1 tbsp mayonnaise, 1/4 avocado) with mixed greens with cucumber slices
  Calories: 370 | Carbohydrates: 10g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Dinner:

• Grilled shrimp (5 oz.) with 1 cup sautéed zucchini in 1 tsp olive oil
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup almonds
  Calories: 230 | Carbohydrates: 12g

Day 4

Total Calories: 1480
Net Carbs: 49g

Breakfast:

• Low-carb smoothie with 1/2 cup almond milk, 1/2 avocado, and 1 tbsp chia seeds
  Calories: 350 | Carbohydrates: 10g

Lunch:

• Grilled chicken breast (5 oz.) with 1 cup spinach, 1 tbsp olive oil, and lemon juice
  Calories: 380 | Carbohydrates: 8g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled steak (5 oz.) with 1 cup roasted cauliflower in 1 tsp butter
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup Greek yogurt with a few blueberries
  Calories: 220 | Carbohydrates: 12g

Day 5

Total Calories: 1500
Net Carbs: 46g

Breakfast:

• Scrambled eggs (2) with 1 tsp butter
• 1/2 avocado
  Calories: 370 | Carbohydrates: 8g

Lunch:

• Grilled salmon (5 oz.) with a small side salad (lettuce, cucumbers, olive oil dressing)
  Calories: 400 | Carbohydrates: 9g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Dinner:

• Baked chicken thighs (5 oz.) with roasted Brussels sprouts (1 cup) and 1 tsp butter
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup cottage cheese (full-fat)
  Calories: 180 | Carbohydrates: 10g

Day 6

Total Calories: 1500
Net Carbs: 48g

Breakfast:

• Omelet with 2 eggs, cheese, and sautéed spinach in 1 tsp butter
  Calories: 350 | Carbohydrates: 9g

Lunch:

• Tuna salad with avocado (1/2), 1 tbsp mayonnaise, and 1 cup lettuce
  Calories: 400 | Carbohydrates: 9g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled shrimp (5 oz.) with roasted zucchini and bell peppers in 1 tsp olive oil
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup almonds
  Calories: 220 | Carbohydrates: 11g

Day 7

Total Calories: 1500
Net Carbs: 50g

Breakfast:

• 2 boiled eggs with 1/2 avocado
  Calories: 350 | Carbohydrates: 8g

Lunch:

• Grilled chicken breast (5 oz.) with mixed greens and 1 tbsp olive oil
  Calories: 400 | Carbohydrates: 10g

Snack:

• 15 almonds
  Calories: 100 | Carbohydrates: 2g

Dinner:

• Baked salmon (5 oz.) with steamed broccoli and 1 tsp butter
  Calories: 450 | Carbohydrates: 12g

Snack:

• Full-fat Greek yogurt (1/2 cup) with a few raspberries
  Calories: 200 | Carbohydrates: 10g

1800-Calorie Low-Carb Meal Plan

Here is a 7-day low-carb meal plan for those with a calorie limit of 1800 calories per day.

Day 1

Total Calories: 1800
Net Carbs: 47g

Breakfast:

• Scrambled eggs (3) with 1/2 avocado and 2 slices of bacon
  Calories: 450 | Carbohydrates: 9g

Lunch:

• Grilled chicken breast (6 oz.) over mixed greens with 1 tbsp olive oil and 1/2 avocado
• 1/2 cup sliced cucumbers
  Calories: 500 | Carbohydrates: 12g

Snack:

• 1 string cheese and 10 almonds
  Calories: 150 | Carbohydrates: 3g

Dinner:

• Grilled salmon (6 oz.) with roasted broccoli and 1 tsp butter
  Calories: 500 | Carbohydrates: 9g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Day 2

Total Calories: 1800
Net Carbs: 49g

Breakfast:

• Full-fat Greek yogurt (1 cup) with 1 tbsp chia seeds and 1/4 cup raspberries
  Calories: 400 | Carbohydrates: 14g

Lunch:

• Turkey lettuce wraps (6 oz. turkey, 2 large lettuce leaves, 1 tbsp mayonnaise)
• 1/4 sliced cucumber
  Calories: 450 | Carbohydrates: 7g

Snack:

• 1/4 cup cottage cheese (full-fat) with a few blueberries
  Calories: 150 | Carbohydrates: 10g

Dinner:

• Grilled pork chop (6 oz.) with 1 cup steamed asparagus and 1 tsp butter
  Calories: 500 | Carbohydrates: 10g

Snack:

• 1/4 cup almonds
  Calories: 300 | Carbohydrates: 8g

Day 3

Total Calories: 1790
Net Carbs: 46g

Breakfast:

• Omelet with 3 eggs, mushrooms, and 1 oz. cheese, cooked in 1 tsp butter
  Calories: 450 | Carbohydrates: 7g

Lunch:

• Tuna salad (1 can tuna, 1 tbsp mayonnaise, 1/2 avocado) over mixed greens
  Calories: 450 | Carbohydrates: 9g

Snack:

• 1 string cheese
  Calories: 80 | Carbohydrates: 1g

Dinner:

• Grilled shrimp (6 oz.) with roasted zucchini and bell peppers (1 cup) cooked in 1 tsp olive oil
  Calories: 500 | Carbohydrates: 12g

Snack:

• 1 boiled egg and 10 almonds
  Calories: 310 | Carbohydrates: 7g

Day 4

Total Calories: 1800
Net Carbs: 48g

Breakfast:

• Low-carb smoothie (1/2 cup almond milk, 1/2 avocado, 1 tbsp chia seeds, 1 scoop protein powder)
  Calories: 400 | Carbohydrates: 10g

Lunch:

• Grilled chicken breast (6 oz.) with 1 cup spinach, 1 tbsp olive oil, and lemon juice
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1/4 cup Greek yogurt with a few raspberries
  Calories: 180 | Carbohydrates: 10g

Dinner:

• Grilled steak (6 oz.) with roasted cauliflower (1 cup) in 1 tsp butter
  Calories: 500 | Carbohydrates: 9g

Snack:

• 1/4 cup walnuts
  Calories: 270 | Carbohydrates: 9g

Day 5

Total Calories: 1810
Net Carbs: 47g

Breakfast:

• Scrambled eggs (3) with 2 slices of bacon and 1/2 avocado
  Calories: 450 | Carbohydrates: 9g

Lunch:

• Grilled salmon (6 oz.) with a small side salad (lettuce, cucumbers, olive oil dressing)
  Calories: 450 | Carbohydrates: 10g

Snack:

• 1 boiled egg
  Calories: 100 | Carbohydrates: 1g

Dinner:

• Baked chicken thighs (6 oz.) with roasted Brussels sprouts (1 cup) and 1 tsp butter
  Calories: 500 | Carbohydrates: 10g

Snack:

• 1/4 cup cottage cheese (full-fat) with 1 tbsp chia seeds
  Calories: 310 | Carbohydrates: 9g

Day 6

Total Calories: 1800
Net Carbs: 48g

Breakfast:

• Omelet with 3 eggs, cheese, and spinach cooked in 1 tsp butter
  Calories: 450 | Carbohydrates: 9g

Lunch:

• Tuna salad (1 can tuna, 1 tbsp mayonnaise) with avocado slices (1/2) and a side salad
  Calories: 450 | Carbohydrates: 9g

Snack:

• 1 boiled egg and 10 almonds
  Calories: 150 | Carbohydrates: 4g

Dinner:

• Grilled shrimp (6 oz.) with roasted zucchini and bell peppers cooked in 1 tsp olive oil
  Calories: 500 | Carbohydrates: 12g

Snack:

• 1/4 cup walnuts
  Calories: 250 | Carbohydrates: 8g

Day 7

Total Calories: 1800
Net Carbs: 50g

Breakfast:

• 3 boiled eggs with 1/2 avocado
  Calories: 450 | Carbohydrates: 9g

Lunch:

• Grilled chicken breast (6 oz.) with mixed greens, 1 tbsp olive oil, and 1/4 cup sliced cucumbers
  Calories: 450 | Carbohydrates: 10g

Snack:

• 10 almonds and 1 string cheese
  Calories: 230 | Carbohydrates: 4g

Dinner:

• 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:

1. Mix all ingredients in a food processor until smooth.
2. Taste and adjust sweetness if needed.
3. Let it cool in the fridge for 30 minutes.
4. 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:

1. Mix well all ingredients in a bowl.
2. Roll the mixture into small balls and place them on a baking sheet lined with parchment paper.
3. Let them cool in the fridge for about an hour until firm.
4. 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:

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place small piles of shredded cheese on the sheet, leaving space between them.
4. Bake for 5-7 minutes, until the cheese is melted and crispy.
5. Remove from the oven and let it cool for 5 minutes.
6. 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:

1. Mix all ingredients in a bowl.
2. Stir well to mix and let it sit for 5-10 minutes.
3. Stir constantly to prevent clumping, then cover and refrigerate for at least 2 hours or overnight.
4. 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:

1. Preheat the oven to 350°F (175°C).
2. Line a baking sheet with parchment paper.
3. Mix the egg whites until frothy in a bowl.
4. Add the sweetener and vanilla, then add the shredded coconut.
5. Scoop small mounds onto the baking sheet.
6. Bake for 10-12 minutes, or until golden brown.
7. Let them cool, and drizzle with melted sugar-free chocolate.
8. 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

1. Stay Hydrated: Drink enough water to balance electrolytes and avoid dehydration. It can also help you avoid the side effects of cutting carbs.
2. Track Your Carbohydrates: Use a tracking app like GoCarnivore to monitor your daily carbohydrate intake and keep it within the 50-gram limit.
3. Consume Healthy Fats: Use fat sources like olive oil, avocado, and butter.
4. Plan Your Meals: Before starting the diet, provide a low-carb meal plan to manage cravings, meet macronutrient needs, and provide necessary nutrients.
5. 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.