Meal Plans Low-Carb Meal Plans 7-Day Low-Carb Meal Plan to Lose Weight This low-carb diet plan maps out 7 days of meals to help you lose a healthy 1 to 2 pounds each week. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on November 28, 2022 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like the ketogenic diet and Atkins diet call for super-low carb limits, you don't actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. See All of Our Healthy Low-Carb Meal Plans In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan can help you lose a healthy 1 to 2 pounds per week, with modifications to bump it up to 1,500 or 2,000 calories, depending on your individual needs and health goals. See More: Healthy Low-Carb Recipes How to Meal-Prep Your Week of Meals: Prepare the Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast and snacks throughout the week. Meal prep the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Meal-Prep Tip: Pick up some air-tight glass containers to keep your meals fresh for the week. Glass Meal-Prep Containers Amazon Day 1 Breakfast (201 calories, 14 g carbohydrates) 1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnuts A.M. Snack (70 calories, 18 g carbohydrates) 2 clementines Lunch (360 calories, 30 g carbohydrates) 1 serving White Bean & Veggie Salad P.M. Snack (32 calories, 7 g carbohydrates) 1/2 cup raspberries Dinner (555 calories, 37 g carbohydrates) 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables Daily Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack. Day 2 Breakfast (288 calories, 22 g carbohydrates) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange A.M. Snack (131 calories, 35 g carbohydrates) 1 large pear Lunch (344 calories, 47 g carbohydrates) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (51 calories, 10 g carbohydrates) 1 large bell pepper, sliced Dinner (394 calories, 14 g carbohydrates) 1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad Daily Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 serving West Coast Avocado Toast to dinner. See More: High-Protein, Low-Carb Breakfasts to Help You Lose Weight Day 3 Breakfast (288 calories, 22 g carbohydrates) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange A.M. Snack (35 calories, 9 g carbohydrates) 1 clementine Lunch (344 calories, 47 g carbohydrates) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (131 calories, 35 g carbohydrates) 1 large pear Dinner (411 calories, 25 g carbohydrates) 1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce 2 cups steamed broccoli florets Meal-Prep Tip: Prepare 2 servings Blueberry Almond Chia Pudding to have for breakfast on Days 4 & 5. Daily Totals: 1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodium To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner. Day 4 Breakfast (229 calories, 30 g carbohydrates) 1 serving Blueberry Almond Chia Pudding A.M. Snack (35 calories, 9 g carbohydrates) 1 clementine Lunch (344 calories, 47 g carbohydrates) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (226 calories, 7 g carbohydrates) 1 serving Muffin-Tin Omelets with Feta & Peppers Dinner (376 calories, 21 g carbohydrates) 1 serving Sheet-Pan Maple-Mustard Pork Chops & Carrots Daily Totals: 1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodium To Make it 1,500 Calories: Add 22 dried walnut halves to A.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1 1/2 servings Cauliflower Rice Pilaf to dinner. Day 5 Breakfast (229 calories, 30 g carbohydrates) 1 serving Blueberry Almond Chia Pudding A.M. Snack (66 calories, 4 g carbohydrates) 1/2 cup nonfat plain Greek yogurt Lunch (344 calories, 47 g carbohydrates) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (77 calories, 3 g carbohydrates) 10 dry-roasted unsalted almonds Dinner (490 calories, 27 g carbohydrates) 1 serving No-Noodle Eggplant Lasagna 1 serving Traditional Greek Salad Meal-Prep Tip: Reserve 2 servings of the No-Noodle Eggplant Lasagna to have for lunch on Days 6 & 7. Daily Totals: 1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodium To Make it 1,500 Calories: Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner. Day 6 Breakfast (201 calories, 14 g carbohydrates) 1 cup nonfat plain Greek yogurt1/3 cup blackberries1 Tbsp. chopped walnuts A.M. Snack (131 calories, 35 g carbohydrates) 1 large pear Lunch (348 calories, 30 g carbohydrates) 1 serving No-Noodle Eggplant Lasagna 1/3 cup pomegranate seeds P.M. Snack (116 calories, 31 g carbohydrates) 1 large apple Dinner (428 calories, 17 g carbohydrates) 1 serving Tofu & Vegetable Curry with Zucchini Noodles Daily Totals: 1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodium To Make it 1,500 Calories: Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack. Day 7 Breakfast (288 calories, 22 g carbohydrates) 1 serving Muffin-Tin Omelets with Feta & Peppers 1 medium orange A.M. Snack (50 calories, 12 g carbohydrates) 2 medium carrots, sliced Lunch (337 calories, 26 g carbohydrates) 1 serving No-Noodle Eggplant Lasagna 1 medium bell pepper, sliced P.M. Snack (131 calories, 35 g carbohydrates) 1 large pear Dinner (413 calories, 13 g carbohydrates) 1 serving Shrimp Cauliflower Fried Rice 2 cups mixed greens 1 serving Homemade Vinaigrette with Sesame & Ginger Daily Totals: 1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodium To Make it 1,500 Calories: Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch. To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit