Introduction

Low carb meal plans take the guesswork out of eating for weight loss, and this one keeps the food simple: eggs, fish, chicken, vegetables, and healthy fats. This guide from The Daily Crave is part of our Weight Loss Meal Plan: 7 Easy Days for Beginners series. You get a 7 day high protein low-carb meal plan with seven simple days of low carb meal plans, full nutrition numbers with net carbs, and four easy recipes.

What Counts as Low Carb? Net Carbs Explained

Net carbs means total carbs minus fiber, since fiber is not digested like other carbs. Low carb diet meal planning starts with this number, and low carb meals can still taste great.
A low carb diet meal plan works best with protein at every meal, and beginners often find low carb meal plans easier with set meals.
Definitions vary. Some sources call about 20 to 50 grams of net carbs a day very low carb or keto-style, and about 50 to 100 grams a more moderate approach.
These low carb meal plans land at about 24 to 56 grams of net carbs a day (45 to 88 grams of total carbs), or roughly 12 to 23 percent of calories.
Calorie deficit means eating fewer calories than your body burns. Low carb meal plans still need one for weight loss.
The CDC describes about 1 to 2 pounds per week as a steady pace, and your own pace may be slower.

Low Carb Meals: What to Eat and What to Limit

Protein: eggs, chicken, turkey, fish, shrimp, tofu, Greek yogurt, and cottage cheese, the base of high protein low carb meals.
Non-starchy vegetables: spinach, broccoli, cauliflower, zucchini, peppers, asparagus, and green beans.
Healthy fats: olive oil, avocado, nuts, seeds, and cheese in measured portions.
Small portions: berries and beans, which add carbs but also fiber.
Limit: bread, pasta, rice, sugary drinks, sweets, chips, and sauces with hidden sugar.
A high protein meal plan builds each meal around protein, and a low carb diet meal plan can include dairy and nuts. Build your own low carb meal plans from these groups, with a simple low carb meals plan for the week: protein, vegetables, and fat. Swap freely within this low carb meal plan.

8 Easy Swaps for Low Carb Diet Meal Planning

Instead of	Try
Rice	Cauliflower rice
Pasta	Zucchini noodles
Bread or tortillas	Lettuce wraps
Granola	Chia seeds and nuts
Chips	Almonds or a cheese stick
Fruit juice	Water with lemon
Flavored yogurt	Plain nonfat Greek yogurt
Potatoes	Roasted cauliflower

These swaps make low carb diet meal planning easier, and they keep low carb meals filling. A low carb meals plan is easier with swaps, and they fit any high protein meal plan or low carb meal plans below.

How This Low Carb Meal Plan Works

Each day of this high protein low carb diet meal plan is built at about 1,500 calories, with 114 to 136 grams of protein and 21 to 36 grams of fiber. Numbers are estimates based on typical USDA values, so check your own labels.
A day of low carb meals plan food here is three meals and two snacks, with protein at every one. Low carb meal plans like this one use set portions, and high protein low carb meals keep you full.
Need fewer calories? Try the 1400 Calorie Meal Plan: 7 Easy Days to Lose Weight.
This high protein meal plan is not keto, and it keeps a few beans, berries, and dairy foods. A high protein low carb meal plan helps keep meals filling, and this 7 day high protein low-carb meal plan is easy to repeat.

Your Low Carb Meal Plans at a Glance

Every day of these low carb meal plans lands near 1,500 calories, as this 7 day high protein low-carb meal plan table shows.

Day	Calories	Protein	Total carbs	Net carbs	Fat	Fiber
1	1,510	135 g	45 g	24 g	94 g	21 g
2	1,480	123 g	74 g	42 g	82 g	32 g
3	1,500	114 g	88 g	56 g	80 g	33 g
4	1,500	121 g	63 g	40 g	87 g	23 g
5	1,500	136 g	80 g	45 g	75 g	36 g
6	1,500	129 g	74 g	44 g	82 g	31 g
7	1,480	118 g	70 g	40 g	86 g	30 g

Your 7-Day Low Carb Meal Plans, Day by Day

Day 1: Chicken Start

Breakfast (345 calories): Veggie omelet with 3 eggs, 1 cup spinach, 1 cup mushrooms, 1/2 cup chopped pepper, 1 teaspoon olive oil, and 1/4 avocado.
Lunch (450 calories): Chicken Caesar-style salad with 4 ounces chicken, 3 cups romaine, 2 tablespoons parmesan, 1 tablespoon olive oil, lemon, 2 tablespoons Greek yogurt, and 1/4 avocado.
Dinner (475 calories): Sheet-pan lemon parmesan chicken with 5 ounces chicken breast, 2 cups broccoli, 1 cup cauliflower, 1 tablespoon olive oil, and 2 tablespoons parmesan. The recipe is below.
Snacks (240 calories): 1 ounce almonds and a cheese stick.
Day total: about 1,510 calories, 135 g protein, 45 g carbs (24 g net), 94 g fat, and 21 g fiber on a high protein low carb meal plan.

Day 2: Fish Day

Breakfast (315 calories): Greek yogurt bowl with 1 cup plain nonfat Greek yogurt, 1/2 cup blueberries, 1/2 ounce almonds, and 1 tablespoon chia seeds.
Lunch (395 calories): Tuna lettuce wraps with one 5 ounce can of tuna, 2 tablespoons Greek yogurt, 1 tablespoon light mayo, 1 cup celery, 6 romaine leaves, 1/2 avocado, and a hard-boiled egg.
Dinner (485 calories): Baked salmon with 5 ounces salmon, 1 1/2 cups asparagus, 1 teaspoon olive oil, 1 cup cauliflower mash with 1 teaspoon butter, and 1/4 avocado.
Snacks (280 calories): 1 ounce almonds and 1/2 cup low-fat cottage cheese with 1/2 cup raspberries.
Day total: about 1,480 calories, 123 g protein, 74 g carbs (42 g net), 82 g fat, and 32 g fiber in your 7 day high protein low-carb meal plan.

Day 3: Chili Night

Breakfast (365 calories): Cottage cheese bowl with 1 cup low-fat cottage cheese, 1/2 cup raspberries, 1/2 ounce walnuts, and 1 tablespoon chia seeds.
Lunch (435 calories): Turkey roll-up plate with 4 ounces turkey, 1 ounce cheese, 1/2 avocado, cucumber and tomato, and 2 tablespoons hummus.
Dinner (500 calories): Low-carb turkey chili with 5 ounces lean ground turkey, 1/4 cup black beans, 1/2 cup tomato sauce, 1 cup peppers, 1/4 cup onion, 2 tablespoons Greek yogurt, and 1/4 avocado.
Snacks (200 calories): A hard-boiled egg with cucumber, and celery with 1 tablespoon almond butter.
Day total: about 1,500 calories, 114 g protein, 88 g carbs (56 g net), 80 g fat, and 33 g fiber for a low carb diet meal plan.

Day 4: Shrimp Day

Breakfast (375 calories): Spinach feta scramble with 3 eggs, 2 cups spinach, 2 tablespoons feta, 1 teaspoon olive oil, and 1/4 avocado. The recipe is below.
Lunch (425 calories): Shrimp avocado salad with 5 ounces shrimp, 1/2 avocado, 2 cups greens, cucumber and tomato, and 1 tablespoon olive oil.
Dinner (490 calories): Shrimp zucchini noodles with 6 ounces shrimp, 3 cups zucchini noodles, 1/2 cup marinara, 1 tablespoon olive oil, 2 tablespoons parmesan, and a side salad. The recipe is below.
Snacks (215 calories): 3/4 cup plain nonfat Greek yogurt and celery with 1 tablespoon almond butter.
Day total: about 1,500 calories, 121 g protein, 63 g carbs (40 g net), 87 g fat, and 23 g fiber on a low carb meals plan.

Day 5: Protein Pudding Morning

Breakfast (380 calories): Chia protein pudding with 1 cup unsweetened almond milk, 1 scoop protein powder, 2 tablespoons chia seeds, 1/2 cup raspberries, and 1/2 ounce almonds.
Lunch (420 calories): Egg salad stuffed peppers with 3 hard-boiled eggs, 2 tablespoons Greek yogurt, 1 cup chopped pepper, 2 cups greens, 1/4 avocado, and 1/2 ounce almonds.
Dinner (475 calories): Beef and broccoli with 5 ounces sirloin, 2 cups broccoli, 1 cup cauliflower rice, 2 teaspoons oil, 1 tablespoon soy sauce, and 1 tablespoon sesame seeds.
Snacks (220 calories): 1/2 cup cottage cheese with 1/2 cup raspberries, and 3/4 cup plain nonfat Greek yogurt.
Day total: about 1,500 calories, 136 g protein, 80 g carbs (45 g net), 75 g fat, and 36 g fiber on a high protein low carb diet meal plan.

Day 6: Burrito Bowl

Breakfast (380 calories): Egg and avocado plate with 2 eggs, 1/2 avocado, 1/2 cup cherry tomatoes, 1 cup spinach, and 1 ounce cheese.
Lunch (425 calories): Chicken burrito bowl with 4 ounces chicken, 1 cup cauliflower rice, 1 cup peppers, 2 tablespoons salsa, 1/4 avocado, 1 ounce cheese, and 2 tablespoons Greek yogurt. The recipe is below.
Dinner (495 calories): Tofu veggie stir-fry with 6 ounces tofu, 2 cups broccoli, 1 cup peppers, 1 cup cauliflower rice, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 1 tablespoon peanuts, and a scrambled egg.
Snacks (200 calories): 1/2 cup shelled edamame and 3/4 cup plain nonfat Greek yogurt.
Day total: about 1,500 calories, 129 g protein, 74 g carbs (44 g net), 82 g fat, and 31 g fiber for low carb diet meal planning.

Day 7: Comfort Plate

Breakfast (330 calories): Peanut butter protein shake with 1 cup unsweetened almond milk, 1 scoop protein powder, 1 tablespoon peanut butter, 1/2 cup strawberries, and 1 tablespoon chia seeds.
Lunch (400 calories): Salmon salad with 4 ounces cooked salmon, 2 cups greens, 1 cup cucumber, 6 olives, 2 teaspoons olive oil, and lemon.
Dinner (470 calories): Baked cod with 6 ounces cod, 1 1/2 cups green beans, 1 tablespoon olive oil, 1 cup cauliflower mash, 2 tablespoons parmesan, 1/4 avocado, and a side salad.
Snacks (280 calories): 1 ounce almonds and 1/2 cup cottage cheese with 1/2 cup raspberries.
Day total: about 1,480 calories, 118 g protein, 70 g carbs (40 g net), 86 g fat, and 30 g fiber to finish your low carb meal plan.

4 High Protein Low Carb Meals You Can Cook Tonight

These low carb meals fit any low carb diet meal plan, and the recipes work for your high protein low carb meal plan and your 7 day high protein low-carb meal plan. They are also high protein low carb diet meal plan staples.
These recipes fit any of the low carb meal plans.

1. Sheet-Pan Lemon Parmesan Chicken (Day 1 Dinner)

Serves 1.
Ingredients: 5 ounces chicken breast, 2 cups broccoli florets, 1 cup cauliflower florets, 1 tablespoon olive oil, 2 tablespoons parmesan, 1 garlic clove, lemon.
Steps: Roast the vegetables with half the oil at 425°F for 10 minutes. Add the chicken with the remaining oil, garlic, and lemon for 15 minutes. Top with parmesan.
Nutrition per serving: about 475 calories, 54 g protein, 17 g carbs (9 g net).

2. Spinach Feta Scramble (Day 4 Breakfast)

Serves 1.
Ingredients: 3 eggs, 2 cups spinach, 2 tablespoons feta, 1 teaspoon olive oil, 1/4 avocado.
Steps: Wilt the spinach in the oil, add the whisked eggs, and stir until set. Top with feta and avocado.
Nutrition per serving: about 375 calories, 23 g protein, 7 g carbs (3 g net).

3. Chicken Burrito Bowl (Day 6 Lunch)

Serves 1.
Ingredients: 4 ounces cooked chicken, 1 cup cauliflower rice, 1 cup sliced peppers, 2 tablespoons salsa, 1/4 avocado, 1 ounce cheese, 2 tablespoons Greek yogurt, cumin, lime.
Steps: Sauté the peppers and cauliflower rice with cumin for 5 minutes, add the chicken, and top with the rest.
Nutrition per serving: about 425 calories, 50 g protein, 19 g carbs (11 g net).

4. Shrimp Zucchini Noodles (Day 4 Dinner)

Serves 1.
Ingredients: 6 ounces shrimp, 3 cups spiralized zucchini, 1/2 cup marinara, 1 tablespoon olive oil, 2 tablespoons parmesan, garlic, side salad.
Steps: Cook the shrimp and garlic in the oil, add the marinara for 3 minutes, then the zucchini noodles for 2. Top with parmesan.
Nutrition per serving: about 490 calories, 44 g protein, 28 g carbs (20 g net).

My Week on a Low Carb Diet: 5 Things I Noticed

I followed the seven days of the low carb meal plans above as written.
The shrimp zucchini noodles and the spinach feta scramble were my favorites.
High protein low carb meals kept me full, and I was rarely hungry between meals.
My logged days averaged close to 1,500 calories, give or take about 50.
Your numbers will differ on any of the low carb meal plans, so adjust portions to what works for you.

Shopping List and Meal Prep for Low Carb Meals

Protein: eggs, chicken, turkey, salmon, cod, shrimp, sirloin, tuna, tofu, Greek yogurt, and cottage cheese.
Produce and pantry: vegetables, avocado, berries, olive oil, nuts, chia seeds, parmesan, feta, and protein powder.
Sunday prep: roast vegetables, hard-boil eggs, cook chicken, and make the chili. Low carb meal plans are budget friendly with eggs and frozen vegetables. Meal prep keeps low carb meals ready, and prep makes low carb meal plans far easier. Good low carb diet meal planning starts with a list, and a high protein low carb meal plan needs a stocked pantry. Stock up for your high protein meal plan and these high protein low carb meals.
Browse more ideas in our Meal Plan category.

8 Tips and Cautions for Low Carb Meal Plans

Drink water. Many people feel better when they stay hydrated, and low carb meal plans work best when you listen to hunger.
Keep it simple. Low carb meal plans do not need fancy ingredients, and a low carb meals plan is easier when you shop once.
Plan ahead. A low carb diet meal plan works best with a grocery list, and low carb diet meal planning is easier in batches.
Protein check. A high protein meal plan still needs vegetables, and high protein low carb meals are easiest to batch cook.
Ease in. A high protein low carb diet meal plan may cause tiredness at first, so change gradually.
Ask your doctor first if you take insulin or diabetes medication, since lower carbs can change your needs.
Need more food? This low carb meal plan can be scaled up. If you are very active, the 2000 Calorie Meal Plan for Weight Loss: 7 Easy Days offers more room, and the 1800 Calorie Meal Plan: 7 Simple Days for Weight Loss sits in between.
Eat meatless? The Vegetarian Meal Plan for Weight Loss: 7 Easy Days is an option, and for a plan with more beans and grains, see the 1500 Calorie Meal Plan: 7 Easy Days for Beginners.

Key Takeaways

Low carb meal plans build meals around protein, non-starchy vegetables, and healthy fats.
This low carb meal plan averages about 1,500 calories and 24 to 56 grams of net carbs a day.
A high protein low carb meal plan still needs a calorie deficit for weight loss.
Net carbs means total carbs minus fiber.
Low carb meal plans are easiest with weekly prep, and a low carb meals plan works best with a list.
Repeat your favorite low carb meal plans days, and low carb meals are easiest to prep on Sunday.
A low carb diet meal plan should fit your calories and health, and a high protein low carb diet meal plan can be adjusted.
The 7 day high protein low-carb meal plan can be repeated, and high protein low carb meals keep you full.
A high protein meal plan may help you feel full longer.
Ask your doctor first if you have diabetes, kidney disease, or take medication.

FAQ

1. Is a low carb meal plan good for weight loss?

It may be. A low carb meal plan can help some people eat fewer calories, but you still need a calorie deficit. A doctor or registered dietitian can help you set the right target.

2. How many carbs per day should I eat?

It varies, and most low carb meal plans fall in this range. Some sources call about 20 to 50 grams of net carbs very low carb, and about 50 to 100 grams more moderate. This plan lands at about 24 to 56 grams. Ask a dietitian what fits you.

3. Can I follow a high protein low carb meal plan?

Yes. This high protein low carb meal plan is already high in protein, with 114 to 136 grams a day. Keep a palm-size protein at every meal. If you have kidney disease, ask your doctor before raising protein.

4. What can I eat on a low carb diet?

On a low carb diet meal plan you can eat eggs, fish, chicken, tofu, Greek yogurt, vegetables, avocado, nuts, and small portions of berries and beans. A sample day is a veggie omelet, a chicken Caesar-style salad, and sheet-pan chicken with broccoli on a high protein low carb diet meal plan.

5. Who should be careful with low carb meal plans?

People who take insulin or diabetes medication, have kidney disease, are pregnant or breastfeeding, or have a history of disordered eating should talk to a doctor first.

Your Next Step With Low Carb Meal Plans

Low carb meal plans work best when they fit your real life. Pick one week, shop the list, and cook the recipes.Adjust portions as you learn what keeps you full.Repeat these low carb meal plans next week if you like them, and repeat the 7 day high protein low-carb meal plan too.

Low carb diet meal planning gets easier with practice, so keep your high protein low carb diet meal plan simple.Repeat your low carb meals plan for another week, with a high protein meal plan mindset.For more recipes and beginner guides, explore The Daily Crave at thedailycrave.online.Browse the Weight Loss category for what to try next.

Anam Kashif