Figuring out what to eat on a low-carb meal plan can be confusing at first, especially when you see that most low carb diets on the internet mean some of our favorites like bread, pasta, and other starches are a total no-go!

In reality, a low-carb diet isn’t zero carbs, but just cutting down on the amount of carbs. Usually, a low carb meal plan would incorporate less than 130g of carbs a day. Here we have a free low carb meal plan for a week, based on a 1,500-calorie diet.

macro shot of vegetable lot

7-Day Low-Carb Meal Plan

Approximately, this 7 day low-carb meal plan will give you these macros per day:

  • Carbohydrates: 113 g
  • Protein: 75 g
  • Fat: 83 g

If you want to know more about a low-carb diet first before you start using this meal plan, you can jump straight to this section.

Note: We repeat a few recipes throughout the meal plan to simplify meal preparation, save time, ensure consistency, reduce food waste, and make it easier for beginners to stick to the diet. You can view the summary of recipes which you’ll eat more than once here.

Day 1 1247 Kcal

First tip for this meal plan is that Day 1 is typically the a meal prep day. It’s best to prepare as many meals as you can to help you save time during the week, ensure you stay on track with your low-carb diet, and reduce the temptation of grabbing unhealthy options.

To meet a 1500-kcal recommendation:

Here’s a breakdown of your carb intake if you follow this meal plan today: 

  • Breakfast: 40.45 g
  • Lunch: 13.43 g
  • Snacks: 18.66 g
  • Dinner: 34.43 g

Total Carbs from this meal plan today: 107 g

100% Tomato Avocado Toast
Tomato Avocado Toast
Breakfast
joyfuldumplings.com
joyfuldumplings.com
100% Greek Healthy Meal Prep Recipe
Greek Healthy Meal Prep Recipe
Lunch
40aprons.com
40aprons.com
50% Easy Blueberry Chia Pudding
Easy Blueberry Chia Pudding
Snacks
cookathomemom.com
cookathomemom.com
Day 2 1227 Kcal

To meet a 1500-kcal recommendation:

  • Breakfast: For Day 2, you can start your breakfast with some low carb French toast and pair it with these Gordon Ramsay Scrambled Eggs (Approx. 124 calories)
  • Dinner: Your chicken tikka goes really well with a 1/2 cup of Brown Rice (Approx. 90 calories)

Here’s a breakdown of your carb intake if you follow this meal plan today: 

  • Breakfast: 40.45 g
  • Lunch: 13.43 g
  • Snacks: 18.66 g
  • Dinner: 34.43 g

Total Carbs from this meal plan today: 111 g

Day 3 1197 Kcal

Day 3 is a similar meal plan to Day 1. We just did some re-shuffling with the pairings, but if you meal prepped, today is a really low-effort day!

To meet a 1500-kcal recommendation:

  • Breakfast: Don’t forget that your smoothies should be paired with Tomato Avocado Toast (Approx. 193 calories)
  • Lunch: For Day 3, Basic Meal Prep Salad (Approx. 110 calories) will be paired with a Caprese Chicken (with Avocado).

Here’s a breakdown of your carb intake if you follow this meal plan today: 

  • Breakfast: 40.45 g
  • Lunch: 34.59 g
  • Snacks: 11.68 g
  • Dinner: 10.05 g

Total Carbs from this meal plan today: 97 g

87% Healthy Banana Smoothie Recipe (diabetic, low-carb)
Healthy Banana Smoothie Recipe (diabetic, low-carb)
Breakfast
thegestationaldiabetic.com
thegestationaldiabetic.com
92% Caprese Chicken (with Avocado)
Caprese Chicken (with Avocado)
Lunch
cookingclassy.com
cookingclassy.com
100% Low-Carb Peanut Butter Cookies
Low-Carb Peanut Butter Cookies
Snacks
diabetesstrong.com
diabetesstrong.com
Day 4 1331 Kcal

Day 4 is similar to Day 2, so you’ll save loads of time if you prepped meals in advance!

To meet a 1500-kcal recommendation for the day:

  • Breakfast: Your fluffy kefir pancakes can be paired with some Gordon Ramsay Scrambled Eggs (Approx. 124 calories)
  • Dinner: Similar to Day 2, your Chicken Tikka can be paired with a 1/2 cup of Brown Rice (Approx. 90 calories)

Here’s a breakdown of your carb intake if you follow this meal plan today: 

  • Breakfast: 22.2 g
  • Lunch: 64.81 g
  • Snacks: 1.02 g
  • Dinner: 33.07 g

Total Carbs from this meal plan today: 121 g

Day 5 1258 Kcal

Day 5 is slightly different from the past meal plans. This is to add some flavor and variety to your week.

To meet a 1500-kcal recommendation:

Here’s a breakdown of your carb intake if you follow this meal plan today: 

  • Breakfast: 30.71 g
  • Lunch: 24.88 g
  • Snacks: 13.26 g
  • Dinner: 42.5 g

Total Carbs from this meal plan today: 111 g

Day 6 1212 Kcal

Day 6 follows a similar meal pattern to Days 2 and 4.

To meet a 1500-kcal recommendation:

  • Breakfast: Fluffy Kefir Pancakes (Approx. 190 calories) can be a good start for your day!
  • Dinner: Like Days 2 and 4, pair your Chicken Tikka with a 1/2 cup of Brown Rice (Approx. 90 calories)

Here’s a breakdown of your carb intake today if you follow this meal plan: 

  • Breakfast: 22.2 g
  • Lunch: 13.43 g
  • Snacks: 11.68 g
  • Dinner: 33.07 g

Total Carbs from this meal plan: 117 g

100% Gordon Ramsay Scrambled Eggs
Gordon Ramsay Scrambled Eggs
Breakfast
everylittlecrumb.com
everylittlecrumb.com
100% Greek Healthy Meal Prep Recipe
Greek Healthy Meal Prep Recipe
Lunch
40aprons.com
40aprons.com
100% Low-Carb Peanut Butter Cookies
Low-Carb Peanut Butter Cookies
Snacks
diabetesstrong.com
diabetesstrong.com
Day 7 1350 Kcal

Day 7 follows a similar meal pattern to Day 5.

To meet a 1500-kcal recommendation:

Here’s a breakdown of your carb intake for the day if you follow this meal plan: 

  • Breakfast: 14.05 g
  • Lunch: 24.88 g
  • Snacks: 18.66 g
  • Dinner: 42.5 g

Total Carbs from this meal plan: 111 g

You can also print or share it

Below is a quick overview of the recipes that are used more than once during the 7-day Low Carb Meal Plan:

RecipesNumber of servings to prepareDay and meal planned
Tomato Avocado Toast2 servingsDay 1, and 3 Breakfast
Healthy Banana Smoothie Recipe (diabetic, low-carb)**3 servingsDay 1, 3 and 5 Breakfast
Gordon Ramsay Scrambled Eggs3 servingsDay 2, 4 and 6 Breakfast
Fluffy Kefir Pancakes2 servingsDay 4 and 6 Breakfast
High Protein Healthy Egg Scramble2 servingsDay 5, and 7 Breakfast
Greek Healthy Meal Prep Recipe2 servingsDay 1, and 6 Lunch
Spinach & Feta Turkey Meatballs2 servingsDay 2 and 4 Lunch
Baked Shrimp and Broccoli Foil Packs2 servingsDay 5, and 7 Lunch
Cooked Brown Rice3 servings (1/2 cup each)Day 2, 4 and 6 Dinner
Cooked Quinoa2 servings (1/2 cup each)Day 5 and 7 Lunch
Basic Meal Prep Salad2 servingsDay 1 Dinner and Day 3 Lunch
Easy Blueberry Chia Pudding2 servingsDay 1 and 7 Snacks
Tuna Salad Roll Ups2 servings Day 2 and 4 Snacks
Low-Carb Peanut Butter Cookies2 servingsDay 3 and 6 Snacks
Grilled Salmon with Avocado Salsa2 servingsDay 1 and 3 Dinner
Freezer-friendly chicken and spinach2 servingsDay 2, 4 and 6 Dinner
Instant Pot Pork Chops with Honey2 servingsDay 5 and 7 Dinner
Best Healthy Coleslaw Ever (no mayo!)2 servings Day 5 and 7 Dinner
**Note: For the smoothies, you can prepare them on the day you plan to consume them to ensure maximum freshness and nutrient retention.

Food safety reminders for a Low Carb meal plan

As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:

  • Start with clean hands and surfaces.
  • Use separate utensils, cutting boards, and cooking equipment if needed
  • Use fresh ingredients and check expiration dates.
  • Keep raw and cooked foods separate.
  • Cook foods thoroughly and cool them quickly.
  • Store meals in airtight containers with labels and dates.
  • Thaw safely in the refrigerator, under cold water, or in the microwave.
  • Reheat to 165°F (74°C) before eating.
  • Use or discard leftovers within a safe time frame.
  • Trust your senses – if it smells off, looks odd, or has mold, discard it.

What is a Low Carb Diet?

As we’ve mentioned earlier, a low-carb diet isn’t a no-carb diet. Instead, it means cutting down to a lower amount of carbs per day. Specifically, a low carb diet means less than 130 g of carbohydrates per day.

Benefits of a Low Carb Meal Plan

In studies, this diet has shown to help support and manage blood sugar levels, especially for those with diabetes and have a risk of heart disease. Typically people also end up eating more protein, which can be really good for muscle building and weight loss.

Is a Low Carb Diet Safe to Follow?

A low-carb diet is generally safe for most people. However, people with certain health conditions – such as kidney disease – or those who are pregnant or breastfeeding, should consult their healthcare provider before starting this diet.

If you’re managing your weight, this may not be your only option. You can also take a look at these blogs below:

How to Start a Low Carb Diet for Beginners

1. Know your goals.

Determine why you want to start a low-carb diet. Your goals could be better blood sugar control, or improved overall health. Setting clear goals will help keep you motivated.

2. Plan your meals ahead.

Meal planning can make a huge difference to how well you adhere to a diet or meal plan. Why? Being prepared helps to reduce days where you improvise. Plus it can save you time, energy and money in long run.

3. Start with simple recipes.

When you’re starting a new diet, you can begin with simple meals. For some inspiration, we’ve created the meal plan above. For extra inspiration, we have some communities here at Samsung Food that you can check out:

4. Make sure to stay hydrated.

Drink plenty of water throughout the day. Staying hydrated can help manage hunger and support overall health.

5. Don’t forget to exercise too.

Combine your low-carb diet with regular physical activity. This can help you achieve your health goals more effectively.

What Food can I eat on a Low Carb Meal Plan or Diet?

On a low-carb diet, you should be focusing on the quality of your (limited) carbohydrate choices, including starch, fiber, and sugar content. Here’s a detailed guide to what you can eat on a low-carb diet, focusing on quality and variety:

1. Animal protein

Meat, poultry, eggs, fish and seafood are all naturally carb-free. That means they do not contain starch, fiber nor sugar. The main macronutrient we get from animal protein is of course protein. You also get fat, alongside micronutrients (vitamins and minerals).

2. Fiber-rich sources

Fiber is a type of carbohydrate that can definitely be part of a low-carb diet. We get fiber from fruits, vegetables, and whole grains. Here’s a break down of fiber-rich sources you can prioritize in your diet:

  • Vegetables, specifically non-starchy ones (leafy greens, broccoli, cauliflower, brussels sprouts, cabbage, cucumber, bell peppers)
  • Fermented vegetables (sauerkraut, kimchi)
  • Fruits (Strawberries, blueberries, raspberries, banana, orange, apple,)
  • Whole grains (quinoa, oats, buckwheat)

3. Healthy Fat sources

Including healthy fats in a low-carb diet is essential for several reasons. These fats not only provide energy but also support overall health and well-being. Here are some examples of healthy dietary fats:

  • Nuts and seeds (Almonds, Walnuts, Pecans, Chia Seeds, Flaxseeds, Pumpkin Seeds, Sunflower Seeds can be nutritious snacks or salad toppings. These options contain healthy fat with moderate carbs, and are high in fiber)
  • Avocados (good source of monounsaturated fats and fiber)
  • Oils for cooking and salad dressings

4. Beverages

Drink plenty of water, herbal teas, and unsweetened coffee. Avoid sugary drinks like soda, fruit juice, and sweetened tea or coffee.

5. Condiments and spices

Condiments and spices can still be part of a low carb meal plan. Here are some examples:

  • Herbs: Basil, oregano, rosemary, thyme, parsley (no carbs, high in flavor)
  • Spices: Cinnamon, turmeric, cumin, paprika (low in carbs, high in flavor)
  • Condiments: Mustard, hot sauce, soy sauce (in moderation), sugar-free salad dressings (low in carbs).

FAQs for a Low Carb Meal Plan

Can I eat fruit on a low-carb meal plan?

You can eat fruit on a low-carb meal plan or diet, but it should be done in moderation.

Can I drink alcohol on a low-carb diet?

It’s not ideal, if your reason for following this diet is due to a health condition. But in moderation, choose low-carb drinks like dry wine, spirits (vodka, whiskey), and light beer. Avoid sugary mixers.

We also have similar meal plans that you might enjoy: