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.

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.
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:
- Breakfast: Pair your breakfast toast with a Healthy Banana Smoothie Recipe (diabetic, low-carb) (Approx. 117 calories)
- Dinner: To add more fiber to your meal plan, pair your delicious salmon with a Basic Meal Prep Salad (Approx. 110 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: 107 g
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 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
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 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:
- Breakfast: You can have some Healthy Banana Smoothie Recipe (diabetic, low-carb) (Approx. 117 calories) together with your high protein scrambled eggs.
- Lunch: Your delicious, baked shrimp cam be paired with a 1/2 cup cooked quinoa (Approx. 111 calories)
- Dinner: To add some more fiber to your diet, Best Healthy Coleslaw Ever (no mayo!) (Approx. 34 calories) go really well with your dinner!
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 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
Day 7 follows a similar meal pattern to Day 5.
To meet a 1500-kcal recommendation:
- Lunch: 1/2 cup cooked quinoa (Approx. 111 calories)
- Dinner: Best Healthy Coleslaw Ever (no mayo!) (Approx. 34 calories)
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
Below is a quick overview of the recipes that are used more than once during the 7-day Low Carb Meal Plan:
Recipes | Number of servings to prepare | Day and meal planned |
Tomato Avocado Toast | 2 servings | Day 1, and 3 Breakfast |
Healthy Banana Smoothie Recipe (diabetic, low-carb)** | 3 servings | Day 1, 3 and 5 Breakfast |
Gordon Ramsay Scrambled Eggs | 3 servings | Day 2, 4 and 6 Breakfast |
Fluffy Kefir Pancakes | 2 servings | Day 4 and 6 Breakfast |
High Protein Healthy Egg Scramble | 2 servings | Day 5, and 7 Breakfast |
Greek Healthy Meal Prep Recipe | 2 servings | Day 1, and 6 Lunch |
Spinach & Feta Turkey Meatballs | 2 servings | Day 2 and 4 Lunch |
Baked Shrimp and Broccoli Foil Packs | 2 servings | Day 5, and 7 Lunch |
Cooked Brown Rice | 3 servings (1/2 cup each) | Day 2, 4 and 6 Dinner |
Cooked Quinoa | 2 servings (1/2 cup each) | Day 5 and 7 Lunch |
Basic Meal Prep Salad | 2 servings | Day 1 Dinner and Day 3 Lunch |
Easy Blueberry Chia Pudding | 2 servings | Day 1 and 7 Snacks |
Tuna Salad Roll Ups | 2 servings | Day 2 and 4 Snacks |
Low-Carb Peanut Butter Cookies | 2 servings | Day 3 and 6 Snacks |
Grilled Salmon with Avocado Salsa | 2 servings | Day 1 and 3 Dinner |
Freezer-friendly chicken and spinach | 2 servings | Day 2, 4 and 6 Dinner |
Instant Pot Pork Chops with Honey | 2 servings | Day 5 and 7 Dinner |
Best Healthy Coleslaw Ever (no mayo!) | 2 servings | Day 5 and 7 Dinner |
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:
- Understanding Calories
- 7-Day Protein Diet Plan for Weight Loss
- 7 Strategies to Stay Motivated on Your Weight Loss Journey
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:
- Love Low Carb
- Low Carb Recipes
- Low Carb Sugar Free Recipes
- Low Salt Low Carbs
- High Protein Low Carb Breakfast
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
You can eat fruit on a low-carb meal plan or diet, but it should be done in moderation.
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.