7-day sample meal plans
(for 50-130g carbohydrates/day)
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here are a few sample 7-day meal plans to get you started. Breakfast, lunch, and dinner meals are listed with total carbohydrate estimates. Add a low-carbohydrate snack, as needed, from our recommended snack list.
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MEAL
PROTEIN
CARBS PER SERVING
PREP TIME
COST
MICROWAVE FRIENDLY
LunchMCT2D Makes: Meat and Cheese Roll Ups (with video)
4g of carbs30 minutes or less
DessertMCT2D Makes: Chocolate Pudding (with video)
5g of carbs3-1030 minutes or less
SnackMCT2D Makes: Anytime Egg Bites (with Video)
1g of carbs1330 minutes or less
SnackRina's Cheese Crisps
2g of carbs530 minutes or less
DinnerDeb's Stuffed Portabella Mushroom
11g of carbs15more than 30 min
DinnerMCT2D Makes: Cauliflower Mac and Cheese (with video)
12g of carbs15more than 30 min
DinnerMCT2D Makes: Slow Cooker Pulled Pork (with video)
2g of carbs12more than 30 min
LunchDelene's Mama's Depression-Era Cauliflower Soup
14g of carbs8more than 30 min
DessertCreamy Coconut Dream Dessert
12g of carbs30 minutes or less
LunchCauliflower Mash
7g of carbs30 minutes or less
DinnerLow carb egg roll in a bowl
8g of carbs30 minutes or less
DinnerCrispy tofu sticks with green bean fries and chipotle mayo
13g of carbs1030 minutes or less
Low carb cloud bread
3g of carbs4more than 30 min
DessertLow carb pumpkin pie
8g of carbsmore than 30 min
SnackPumpkin Pie Protein Balls
11g of carbs830 minutes or less
SnackGuacamole
13g of carbs830 minutes or less
DessertLow Carb Brownie
3g of carbs10more than 30 min
SnackMarika's Broccoli Tots
2g of carbs730 minutes or less
Side DishDelicious Bacon-Wrapped Asparagus Spears
3g of carbs530 minutes or less
DinnerSuzanne's Ratatouille
19g of carbs16more than 30 min
DinnerBaked Chicken Thighs with Squash Medley
8g of carbs15more than 30 min
Lunch"Cold" Pizza
11g of carbs1630 minutes or less
Dessert5-minute no-bake strawberry “cheesecake”
5g of carbs30 minutes or less
DessertLow carb cheesecake in a mug (Microwave)
4g of carbs30 minutes or less
DinnerItalian meatballs with mozzarella cheese
5g of carbs4 per serving30 minutes or less
Zucchini noodles with tomatoes, mushrooms and Parmesan sauce
10g of carbs30 minutes or less
Main CourseKeto chicken curry stew
8g of carbsmore than 30 min
Summer Squash Soup with White Beans and Kale
30 minutes or less
Crispy Buffalo Cauliflower Bites
30 minutes or less
Chicken Zoodle Bone Broth Soup & 6 Gut Health Tips
30 minutes or less
Main CourseSheet pan teriyaki salmon with vegetables
8g of carbsmore than 30 min
Main CourseKeto Thai fish curry
8g of carbs30 minutes or less
Main CourseSalmon laksa
14g of carbs30 minutes or less
Main CourseClassic Swedish beef stew (kalops)
16g of carbsmore than 30 min
Main CourseLow carb Indian lamb stew
16g of carbsmore than 30 min
Main CourseKeto Tex-Mex casserole
8g of carbs30 minutes or less
Main CourseKeto tuna casserole
5g of carbsmore than 30 min
Main CourseSlow-cooked beef stew
9g of carbsmore than 30 min
Main CourseOld fashioned beef stew
11g of carbsmore than 30 min
Main CourseLow-carb pizza dog casserole
13g of carbs30 minutes or less
Main CourseLow carb Italian fish stew
11g of carbsmore than 30 min
Main CourseGrilled white fish with zucchini and kale pesto
5g of carbs30 minutes or less
Main CourseLow-carb cheeseburger casserole
11g of carbsmore than 30 min
DessertLow-carb baked apples
8g of carbs30 minutes or less
Main CourseLow-carb shepherd’s pie
15g of carbsmore than 30 min
DinnerCreamy venison stew
11g of carbsmore than 30 min
DinnerKeto rotisserie chicken with ranch coleslaw
5g of carbs30 minutes or less
DinnerVeal burger with celery root mash and sugar snaps
16g of carbs30 minutes or less
DinnerLow-carb curry chicken zucchini boats
8g of carbsmore than 30 min
DinnerKeto pork chops with blue-cheese sauce
4g of carbs30 minutes or less
LunchKeto zucchini salmon fritters
2g of carbs30 minutes or less
LunchKeto pork skewers with mash and chimichurri
6g of carbs30 minutes or less
LunchKeto chopped hoagie bowl
3g of carbs30 minutes or less
LunchKeto no-noodle chicken soup
4g of carbs30 minutes or less
Couscous Bowls
30 minutes or less
SaladKeto Cobb salad with ranch dressing
6g of carbsmore than 30 min
BreakfastLoaded breakfast egg bowl
4g of carbs30 minutes or less
BreakfastYogurt swirl with instant jam
13g of carbs30 minutes or less
BreakfastLow carb banana blueberry pancake
18g of carbs30 minutes or less
BreakfastJill’s cheese-crusted keto omelet
5g of carbs30 minutes or less
Breakfast3-ingredient egg cups
2g of carbs30 minutes or less
LunchZucchini Pizza Bites
30 minutes or less
Now use your meal plan to build a shopping list full of low carb grocery items!
MAKE A GROCERY LIST
