7-day sample meal plan
(for 50-130g carbohydrates/day)
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here is a sample 7-day meal plan 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.
DOWNLOAD SAMPLE MEAL PLAN
Make your own meal plan
Mix and match recipes to create your own meal plan.
Click on recipes to add them. When you are done, click the download button to save your meal plan as a PDF.
The PDF will include all recipe information including ingredients and instructions.
DOWNLOAD MY MEAL PLAN
Your meal plan will open in a new tab. When the print preview prompt appears, select "Save as PDF" from the available print options.
No recipes yet for this day
MEAL
PROTEIN
CARBS PER SERVING
PREP TIME
COST
MICROWAVE FRIENDLY
LunchMCT2D Makes: Meat and Cheese Roll Ups (with video)
4g of carbs
DessertMCT2D Makes: Chocolate Pudding (with video)
5g of carbs$
DinnerMCT2D Makes: Cauliflower Mac and Cheese (with video)
12g of carbs$>30 mins
DinnerMCT2D Makes: Slow Cooker Pulled Pork (with video)
2g of carbs$
DinnerLow carb egg roll in a bowl
8g of carbs$$<30 mins
DinnerCrispy tofu sticks with green bean fries and chipotle mayo
13g of carbs$$<30 mins
Low carb cloud bread
3g of carbs$>30 mins
DessertLow carb pumpkin pie
8g of carbs$$
DessertPumpkin Pie Protein Balls
11g of carbs$$<30 mins
SnackGuacamole
13g of carbs$<30 mins
SnackRina's Cheese Crisps
2g of carbs$<30 mins
DinnerDeb's Stuffed Portabella Mushroom
11g of carbs$$>30 mins
DessertLow Carb Brownie
3g of carbs$$>30 mins
AppetizerMarika's Broccoli Tots
2g of carbs$<30 mins
Side DishDelicious Bacon-Wrapped Asparagus Spears
3.4g of carbs$<30 mins
DinnerSuzanne's Ratatouille
19g of carbs$$>30 mins
DinnerBaked Chicken Thighs with Squash Medley
8g of carbs$$<30 mins
Lunch"Cold" Pizza
11.5g of carbs$$<30 mins
LunchDelene's Mama's Depression-Era Cauliflower Soup
14g of carbs$<30 mins
Dessert5-minute no-bake strawberry “cheesecake”
5g of carbs$<30 mins
DessertCreamy Coconut Dream Dessert
12g of carbs$>30 mins
DinnerCauliflower Mash
7g of carbs$<30 mins
DessertLow carb cheesecake in a mug (Microwave)
4g of carbs<30 mins
DinnerItalian meatballs with mozzarella cheese
5g of carbs$<30 mins
Zucchini noodles with tomatoes, mushrooms and Parmesan sauce
10g of carbs$$<30 mins
Main CourseKeto chicken curry stew
8g of carbs$$>30 mins
Summer Squash Soup with White Beans and Kale
$<30 mins
Crispy Buffalo Cauliflower Bites
$$>30 mins
Chicken Zoodle Bone Broth Soup & 6 Gut Health Tips
$$<30 mins
Main CourseSheet pan teriyaki salmon with vegetables
8g of carbs$$$<30 mins
Main CourseKeto Thai fish curry
8g of carbs$<30 mins
Main CourseSalmon laksa
14g of carbs$$$<30 mins
Main CourseClassic Swedish beef stew (kalops)
16g of carbs$$$>30 mins
Main CourseLow carb Indian lamb stew
16g of carbs$$$<30 mins
Main CourseKeto Tex-Mex casserole
8g of carbs$$$<30 mins
Main CourseKeto tuna casserole
5g of carbs$$$>30 mins
Main CourseSlow-cooked beef stew
9g of carbs$$$>30 mins
Main CourseOld fashioned beef stew
11g of carbs$$$>30 mins
Main CourseLow-carb pizza dog casserole
13g of carbs$$$<30 mins
Main CourseLow carb Italian fish stew
11g of carbs$$>30 mins
Main CourseGrilled white fish with zucchini and kale pesto
5g of carbs$$<30 mins
Main CourseLow-carb cheeseburger casserole
11g of carbs$$$>30 mins
DessertLow-carb baked apples
8g of carbs$$<30 mins
Main CourseLow-carb shepherd’s pie
15g of carbs$$>30 mins
DinnerCreamy venison stew
11g of carbs$$$>30 mins
DinnerKeto rotisserie chicken with ranch coleslaw
5g of carbs$$<30 mins
DinnerVeal burger with celery root mash and sugar snaps
16g of carbs$$$<30 mins
DinnerLow-carb curry chicken zucchini boats
8g of carbs$$$>30 mins
DinnerKeto pork chops with blue-cheese sauce
4g of carbs$$<30 mins
LunchKeto zucchini salmon fritters
2g of carbs$$$<30 mins
LunchKeto pork skewers with mash and chimichurri
6g of carbs$$$<30 mins
LunchKeto chopped hoagie bowl
3g of carbs$$$<30 mins
LunchKeto no-noodle chicken soup
4g of carbs$$$<30 mins
SaladKeto Cobb salad with ranch dressing
6g of carbs$$$>30 mins
BreakfastLoaded breakfast egg bowl
4g of carbs$$<30 mins
BreakfastYogurt swirl with instant jam
13g of carbs$$<30 mins
BreakfastLow carb banana blueberry pancake
18g of carbs$$<30 mins
BreakfastJill’s cheese-crusted keto omelet
5g of carbs$$$<30 mins
Breakfast3-ingredient egg cups
2g of carbs$<30 mins
Couscous Bowls
$$<30 mins
LunchZucchini Pizza Bites
$$<30 mins
jumpstart@hbomich.org | (734) 985-0506