Healthy EatingJUMPSTART

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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.

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MEAL
PROTEIN
CARBS PER SERVING
PREP TIME
COST
MICROWAVE FRIENDLY
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
SnackJicama "Apples" with Caramel Dip
18g of carbs
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$$<30 mins
LunchDelene's Mama's Depression-Era Cauliflower Soup
14g of carbs$<30 mins
Dessert5-minute no-bake strawberry “cheesecake”
5g of carbs$<30 mins
DessertCreamy Coconut Dream Dessert
12g of carbs$>30 mins
DessertQuick Chia Pudding
4g of carbs$
DinnerCauliflower Mash
7g of carbs$<30 mins
DessertLow carb cheesecake in a mug (Microwave)
4g of carbs<30 mins
DinnerItalian meatballs with mozzarella cheese
5g of carbs$<30 mins
Zucchini noodles with tomatoes, mushrooms and Parmesan sauce
10g of carbs$$<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