Healthy eating plan

This is a sample menu for 1 week on a low carb diet plan.

Before starting a low carb diet, you should work with a doctor or dietitian to determine a carbohydrate allowance that works for you, depending on your health goals and personal preferences.

You can alter the amount of carbs in any of the sample meals listed below by adjusting the portion sizes or including additional snacks as needed.

Sample 1-week low-carb menu

Monday

• Breakfast: 2 slices sprouted Ezekiel bread with 1/2 avocado, salt, and pepper. Total carbs: 36.5 g
• Lunch: 3 ounces (oz) (85 g) grilled chicken with 2 cups (340 g) zucchini noodles made with 1 clove of garlic, butter, and 1 oz (28 g) Parmesan. Total carbs: 17 g
• Dinner: bunless burger with a slice of Cheddar cheese, served with 1/2 cup (78 g) cooked broccoli, and 2 tablespoons (35.7 g) of salsa. Total carbs: 8.5 g
• Total carbs for the day: 62 g

Tuesday

• Breakfast: 7 oz (200 g), plain Greek yogurt with 1/4 cup (37 g) blueberries and 1 oz (28.35 g) almonds. Total carbs: 19.4 g
• Lunch: 3 oz (85 g) rib eye roast with 1/2 cup (120 g) mashed rutabaga and 1 cup (129 g) sautéed green beans. Total carbs: 13.5 g
• Dinner: 3 oz (85 g) baked salmon with 1/2 cup (90 g) cooked asparagus and 3/4 cup (85 g) cauliflower rice. Total carbs: 7.7 g
• Total carbs for the day: 40.6 g

Wednesday

• Breakfast: breakfast bowl with 2 large hard-boiled eggs, 1 tomato, and 1 cup cubed avocado. Total carbs: 19 g
• Lunch: 2.5 cups (244 g) shrimp garden salad with shrimp, lettuce, eggs, tomato, and carrots, with 2 tablespoons (tbsp), or 30 milliliters (mL), olive oil vinaigrette. Total carbs: 10.5 g
• Dinner: 3 oz (85 g) grilled chicken with 1/2 cup (78 g) roasted Brussels sprouts and 1/2 cup (93 g) cooked quinoa. Total carbs: 25.2 g
• Total carbs for the day: 54.7 g

Thursday

• Breakfast: chia pudding with 7 oz (200 g) plain Greek yogurt, 1/2 cup (61.5 g) raspberries, and 1 oz (28 g) chia seeds. Total carbs: 27.1 g
• Lunch: 1 cup (113 g) stir-fried cauliflower rice with mixed veggies and 3.5 oz (100 g) fried tofu. Total carbs: 14.9 g
• Dinner: 100 g stuffed bell peppers with 3 oz (100 g) ground beef, 1/4 cup (45 g) tomatoes, 1/4 cup (26 g) shredded Cheddar cheese, and 2 tbsp (24 g) sour cream. Total carbs: 8 g
• Total carbs for the day: 50 g

Friday

• Breakfast: green smoothie with 1 cup (30 g) spinach, 1/2 cup (75 g) strawberries, 1/2 medium banana, 1 cup (244 mL) unsweetened almond milk, and 1 scoop whey protein. Total carbs: 26.9 g
• Lunch: 3 oz (85 g) roasted lamb chops with 1 cup (105 g) Greek salad and 2 tbsp (30 mL) olive oil vinaigrette. Total carbs: 8 g
• Dinner: 1 cup (205 g) tuna salad with 3 lettuce cups. Total carbs: 22 g
• Total carbs for the day: 56.9 g

Saturday

• Breakfast: omelet with 2 large eggs, 1/4 cup (45 g) tomatoes, and 1/2 cup (15 g) spinach. Total carbs: 3 g
• Lunch: stir-fry with 3 oz. (85 g) steak, 1/2 cup (78 g) broccoli, 1/2 cup (78 g) carrots, 1/2 cup (85 g) snow peas, and 2 tbsp (36 mL) soy sauce. Total carbs: 20 g
• Dinner: 3 oz. (88 g) turkey meatballs, 1 cup (180 g) sautéed zucchini, and 1/2 cup (79 g) cooked couscous. Total carbs: 25.4 g
• Total carbs for the day: 48.4 g

Sunday

• Breakfast: 2 large scrambled eggs with 2 slices bacon and 1 cup (110 g) sliced apples. Total carbs: 16.3 g
• Lunch: 3 oz. (85 g) baked chicken with 1/2 cup (79 g) herbed barley and 1 cup (118 g) cooked kale. Total carbs: 28.4 g
• Dinner: burrito bowl with 3/4 cup (85 g) cauliflower rice, 1/2 cup (120 g) black beans, 1/2 cup (90 g) tomatoes, 2 tbsp (24 g) light sour cream, and 2 tbsp (32 g) pico de gallo. Total carbs: 30.3 g
• Total carbs for the day: 75 g

Include plenty of low carb vegetables in your diet. If your goal is to remain under 50 g of carbs per day, there is room for plenty of veggies and one fruit per day.