A 7-Day Low Carb Meal Plan For Better Health

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    Salami, Prosciutto and Cheese on a PlateIf you’re looking to start a low-carb diet, perhaps you’ve been looking for some guidance surrounding what to eat.

    This article provides a simple low-carb diet meal plan for seven days and features 21 meals.

    In detail, the plan is a relatively high fat and protein diet and contains less than 50g net carbs per day.

    No pretenses; there are no gourmet-style gastronomical delights here, and it’s all about a simple introductory plan.

    However… while the meal plan emphasizes simplicity, there are still many tasty ingredients!

    7-Day Low Carb Meal PlanPicture of Well Done Steak With Cherry Tomatoes and Herbs.

    Below you will find the sample low-carb diet menu for seven days, including breakfast, lunch, and dinner ideas.

    Some quick points;

    • You can see the nutrition data for each day; clicking on the image will zoom in without leaving the page.
    • The total amount of food may be too little or too much for you – don’t be afraid to monitor satiety and adjust accordingly. While the calorie count varies each day, it levels out over the week at an average of 2000 calories.
    • Condiments are your choice; sodium is low so don’t forget to salt your food liberally, and use any condiments or seasonings you desire. However, don’t forget that this is a meal plan for low-carb – sweet sauces will ruin it! Tip: Indian spices and Italian herbs are both excellent flavor enhancers.
    • You can see the average daily intake of carbohydrates, fat, and protein at the end. The data also provides the average omega-6 to 3 ratio over the week.
    • The meal plan is designed to be around 50g net carbohydrate or under per day. Feel free to include more or fewer vegetables depending on your target!
    • Keep an open mind; the idea that breakfast has to be cereal or toast is a relatively new idea, and traditional breakfasts were good home-cooked meals. For some ideas, see here; examples of delicious low carb breakfasts.

    Monday

    Breakfast Serving Size
    Bacon 6 slices
    Eggs 3 Large
    Mushrooms 3oz / 80g
    Lunch Serving Size
    Cheddar Cheese 2oz / 56g
    Almonds 1oz / 28g
    Blackberries 3oz / 80g
    Dinner Serving Size
    Salmon Fillet 8oz / 240g
    Spinach 3oz / 80g
    Onion 1 Medium

    Low Carb Meal Plan Macronutrient and Micronutrient Data - Day 1The first day features the classic low-carb breakfast; bacon and eggs.

    As a low-carb meal, this one is hard to beat in the taste department.

    Tuesday

    Breakfast  Serving Size
    Omelet 4 Large Eggs
    Mozzarella Cheese 2oz / 56g
    Onion 1 Medium
    Butter 1 pat
    Lunch (chicken and avocado salad) Serving Size                
    Chicken breast 5oz / 140g
    Avocado 1
    Red Bell Pepper 1 Medium
    Beet Greens 3oz / 85g
    Extra Virgin Olive Oil 2 tbsp
    Balsamic Vinegar 1 tsp
    Dinner Serving Size
    Chuck Eye Steak 8oz / 240g
    Shiitake Mushrooms 3oz / 80g
    Zucchini 1/2 Cup (90g)

    Nutrient Intake for the Low Carb Meal Plan - Day 2

    There are plenty of high-protein foods in today’s meal plan, which is essential for satiety and appetite regulation.

    Also, note that the omega 6 to 3 ratio is a little high…. but don’t worry, it’s the average over the week that matters.

    Wednesday

    Breakfast  Serving Size
    Cheese and Bacon Crustless Quiche 1 Serving (1/4 of quiche)
    Lunch (sardine salad) Serving Size                
    Sardines 5oz / 140g
    Romaine Lettuce 1 Cup / 47g
    Sliced Tomato 1 Medium
    Macadamia Nuts 1oz / 28g
    Extra Virgin Olive Oil 1 tbsp
    Green Bell Pepper 1 Medium
    Lemon Juice 1/2 Lemon Squeezed
    Italian Seasoning 1 tsp
    Dinner Serving Size
    Beef Liver 5oz / 140g
    Onions 1 Medium
    Garlic 10 Cloves

    Nutrient Intake for the Low Carb Meal Plan - Day 3

    Wednesday starts with a treat in the form of a crustless cheese and bacon quiche. This low-carb breakfast is hard to beat!

    Beef liver is probably the most nutrient-dense food that can exist on a low-carb menu.

    Although organ meats might look a little scary, they’re one of the healthiest things you can eat.

    Thursday

    Breakfast  Serving Size
    Boiled Eggs 4 Large
    Swiss Chard 1 Cup / 175g
    Butter 1 pat
    Beef Sausages 2 Sausages
    Lunch  Serving Size                
    Mackerel 6oz / 170g
    Brazil Nuts 1oz / 28g
    Avocado 1 Medium
    Strawberries 3oz / 80g
    Dinner Serving Size
    Lamb 8oz / 240g
    Asparagus 1 Medium
    Sweet Potato 1 Medium
    Portabello Mushrooms 1 Large

    Nutrient Intake for the Low Carb Meal Plan - Day 4

    Avocados are one of those foods that almost everyone loves, and every diet portrays them as a health food.

    The low carb diet is no different, and avocados provide an enormous amount of beneficial nutrients.

    Today isn’t a good day if you’re a zero carbohydrate fan, but sweet potatoes are an acceptable food for moderate low-carb diets.

    Friday

    Breakfast  Serving Size
    Whole Milk 10 fl oz / 300ml
    Cheddar Cheese 2oz / 56g
    Grapefruit 1/2 Fruit
    Macadamia Nuts 1oz / 28g
    Lunch  Serving Size                
    Sardines 6oz / 170g
    Dark Chocolate (90%) 1oz / 28g
    Chia seeds 1 Medium
    Greek Yogurt 3oz / 80g
    Dinner Serving Size
    Beef Ribs 8oz / 240g
    Brocolli 3oz / 80g
    (Butter) 1 pat
    Onions 1 Medium
    Cremini Mushrooms 3oz / 80g

    Nutrient Intake for the Low Carb Meal Plan - Day 5A meal plan without chocolate would be depressing, and Friday’s low carb lunch includes some dark chocolate.

    While this one is 90%, the choice is yours – but 85% or over is best!

    Saturday

    Breakfast  Serving Size
    Beef Liver 6oz / 170g
    Onions 1 Medium
    Garlic 10 Cloves
    Spinach 5oz / 140g
    Butter 1 Pat
    Lunch  Serving Size                
    Almonds 1oz / 28g
    Scrambled Eggs 4 Large Eggs
    Whole Milk 3 tbsp
    Dinner Serving Size
    Salami 2oz / 28g
    Prosciutto 2oz / 28g
    Camembert Cheese 3oz / 85g
    Kalamata Olives 20 Olives
    Sliced Tomato 1 Medium
    Dark Chocolate (90%) 1oz / 28g
    Red Wine 5 fl oz / 150ml

    Nutrient Intake for the Low Carb Meal Plan - Day 6

    For me, today’s low-carb dinner is the best of the week.

    This meal is finger food at its best, and the combination of French cheese, cured meats, olives and wine is a great treat.

    Sunday

    Breakfast  Serving Size
    Omelet 4 Large Eggs
    Cheddar cheese 2oz / 56g
    Avocado 1
    Onion 1 Medium
    Chives 1oz (28g)
    Butter 1 Pat
    Lunch  Serving Size                
    Dark Chocolate 1oz / 28g
    Macadamia Nuts 1oz / 28g
    Glass of Milk 1 fl oz / 300ml
    Dinner Serving Size
    Herring 8oz / 240g
    Swiss Chard 5oz / 140g
    Red Bell Pepper 1 Medium
    Carrot 1 Medium
    Butter 1 Pat
    Lemon 1 Small Lemon
    Dessert Serving Size
    Strawberries 3oz / 85g
    Heavy Cream 2 fl oz / 60ml

    Nutrient Intake for the Low Carb Meal Plan - Day 7

    The last day of the meal plan ends with a delicious low carb dessert – strawberries and cream.

    Daily Average Nutrient Intake 

    A Picture of An Apple and Calculator Representing Nutrient Calculation.

    This table shows the average daily intake of macronutrients over the full seven days of the meal plan.

    Also, the omega-6 to 3 ratio of a diet is very important for optimal health and the table shows the average.

    Nutrient Average Per Day (grams)
    Total Carbohydrate 63.5
    Net Carbohydrate 42.75
    Fat 137.7
    Protein 133
    Total Omega-3 4189mg
    Total Omega-6 9055mg
    Omega-6 to 3 Ratio 2.16 to 1

    As shown above, the meal plan provides 42.75g net carbs per day on average. There is a decent amount of fat and protein, and the omega-6 to 3 ratio is slightly over 2:1.

    Shopping List For the Meal Plan

    A Woman Shopping For Salmon at the Fishmongers Shop

    Below you can see the foods you will need to follow this meal plan; however, feel free to change, remove or modify ingredients if you wish!

    Eggs Bacon
    Mushrooms Cheddar Cheese
    Almonds Blackberries
    Salmon Spinach
    Onions Mozzarella Cheese
    Butter Chicken Breast
    Avocado Bell Peppers
    Beet Greens Extra Virgin Olive Oil
    Balsamic Vinegar Steak
    Mushrooms Zucchini
    Sardines Romaine Lettuce
    Tomatoes Macadamia Nuts
    Lemon Italian Seasoning
    Beef Liver Beef Sausages
    Mackerel Brazil Nuts
    Lamb Strawberries
    Asparagus Sweet Potato
    Whole Milk Grapefruit
    Dark Chocolate Chia Seeds
    Greek Yogurt Beef Ribs
    Brocolli Salami
    Prosciutto Camembert
    Olives Red Wine
    Chives Herring
    Carrots Heavy Cream

    While this may be quite an outlay at first, buying in bulk will provide value and means many ingredients will last for several weeks/months.

    If you wish to see a shopping list aimed at very low-carb and keto followers, see this article here.

    Not Low Carb Foods

    Picture of Some Chocolate Chip Cookies in a Pile.

    If you would like to change a few ingredients, note that the following foods are not low-carb;

    • Beans
    • Biscuits, cakes, cookies, pastries, and other bakery snacks
    • Bread, pasta, rice, rye, and other grains
    • Candy and milk chocolate
    • Fruit; while there are no restrictions, try and emphasize low-sugar fruits like berries.
    • Fruit juices; avoid all juices whether 100% fruit or not.
    • Ice cream
    • Soft drinks and soda
    • Starches very high in carbs such as potatoes; the occasional sweet potato is okay.
    • Sugar of any kind; agave, cane sugar, corn syrup, honey, and maple syrup are all off limits.

    The foods to emphasize on low carb are dairy, fish and seafood, fruit, healthy fats, meat, nuts, seeds, and vegetables.

    Unhealthy Low Carb Food Choices

    Picture of a Tub of I Can't Believe It's Not Butter Margarine.While the following foods are low-carb, they are not healthy and don’t belong in a healthy eating plan;

    • Vegetable oils; corn, canola, soybean, cottonseed, rice bran, sunflower oil, and any other “vegetable oil.”
    • Shortening; this industrial fat historically (and sometimes still) contains significant amounts of trans fat, and the ‘Crisco’ brand products are some of the most famous. Despite various trans-fat free reformulations, this is a highly processed, industrial fat to avoid (1).
    • Margarine; margarine contains harmful compounds such as interesterified fats and trans fat (2, 3)
    • Trans fat; one of the very worst things you can eat – avoid anything listing “partially hydrogenated oil” as an ingredient (4).

    What About Drinks?

    A Young Man Drinking a Cup of Coffee.

    Drinks should be noncaloric on this low carb meal plan.

    For instance, the following drinks are perfectly fine;

    • Americano / Black coffee
    • Black tea
    • Green tea
    • Herbal tea (chamomile, hibiscus, peppermint, valerian, etc.)
    • Water

    Adding a bit of heavy cream to a black tea or coffee is no problem, providing you use moderation.

    Alcohol

    It is also possible to consume alcohol if you want, and dry red wine and spirits such as whiskey are the best low-carb options. While light to moderate drinking may hold health benefits, moderation is key.

    What Snacks Can I Eat?

    Personally, I recommend not to snack and to limit food to your daily meals.

    However, there is a range of delicious low carb options that you can eat if you feel the need.

    Berries and cream, dark chocolate, fruit, and nuts are all healthy and delicious too.

    Making smart snack substitutions when first starting low carb can be helpful to some people.

    As satiety improves, you can then hopefully transition away from needing them.

    Can I Eat Out at Restaurants?

    Picture of Some Hamburger Patties With Cheese and Tomato in a Lettuce Wrap.

    If you are out and about and need a meal, then there are many restaurants which will have low carb options.

    Look for meat or fish based dishes with vegetables, be aware of the ingredients, and enjoy the food.

    If you need a quick fast-food option, then over recent years more and more fast-food joints are offering healthier choices.

    Salad bowls and “bunless burgers” are good choices.

    Will a Low Carb Diet Make Me Healthier?

    Finally, you may be wondering how a low-carb diet may benefit you.

    First, since they emphasize and encourage nutrient-dense real foods, they can significantly improve health.

    However, food is not the only thing to consider.

    It’s important to realize that optimal health depends on our overall lifestyle and not just what we eat.

    Some additional things to consider and implement include;

    • Sleep; it’s a little-known fact, but how much (or little) we sleep impacts blood sugar levels and our cholesterol profile similar to how our diet does.
    • Exercise; exercise has many great health benefits, makes us stronger, and improves various health markers.
    • Stress; chronic stress hormones can negatively affect various aspects of our health. As a result, managing stress and finding time to relax is important.
    • Social Life; people are usually happier and healthier when they have good relationships with friends and family.

    4 COMMENTS

    1. Thanks Mike, this is comprehensive and detailed enough.
      How about adding some cinnamon or cocoa to the black coffee? Any health benefits -what do you think?
      Cheers

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