Very Low-Carb Meal Plan

Very Low-Carb Meal Plan

1-week plan with ~35g carbs/day, 1200–1500 kcal.

Consult a doctor before starting any diet. Not medical advice. See Disclaimer and Terms of Service for details. Monetized by affiliate links. For phone users, turn phone sideways for best viewing. Net carbs are approximate. Adjust portions to meet your caloric needs.

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Day Breakfast Lunch Dinner Snacks
Monday Egg & Avocado Scramble (2 eggs, 1/2 avocado, 1 cup spinach, 1 Tbsp olive oil; 5g net carbs, 300 kcal) Chicken Caesar Salad (100g chicken breast, 2 cups romaine, 1 Tbsp Caesar dressing, 1/4 cup cherry tomatoes; 8g net carbs, 350 kcal) Salmon with Zucchini (100g salmon, 1.5 cups zucchini, 1 Tbsp butter; 8g net carbs, 350 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Tuesday Keto Chia Pudding (2 Tbsp chia seeds, 1 cup almond milk, 1/4 cup raspberries, stevia; 6g net carbs, 220 kcal) Beef & Broccoli Bowl (100g ground beef, 1.5 cups broccoli, 1 Tbsp olive oil; 8g net carbs, 320 kcal) Pork Chop with Cauliflower (100g pork chop, 1 cup cauliflower, 1 Tbsp butter; 8g net carbs, 340 kcal) Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Olives (10 large, 1g net carbs, 50 kcal)
Wednesday Bacon & Eggs (2 eggs, 2 slices bacon, 1 cup spinach, 1 Tbsp butter; 5g net carbs, 300 kcal) Tuna Salad Wraps (100g canned tuna, 2 lettuce leaves, 1/4 cup cucumber, 1 Tbsp mayo; 6g net carbs, 280 kcal) Chicken with Bell Peppers (100g chicken thigh, 1 cup bell peppers, 1 Tbsp olive oil; 9g net carbs, 330 kcal) Pork Rinds (1 oz, 0g net carbs, 150 kcal) or Cucumber Slices (1/2 cup with 1 Tbsp cream cheese; 2g net carbs, 100 kcal)
Thursday Keto Pancakes (2 Tbsp almond flour, 1 egg, 1 Tbsp cream cheese, 1/4 cup raspberries, stevia; 6g net carbs, 220 kcal) Shrimp Salad (100g shrimp, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1 Tbsp olive oil; 8g net carbs, 300 kcal) Beef with Asparagus (100g beef strips, 1.5 cups asparagus, 1 Tbsp coconut oil; 8g net carbs, 340 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Beef Jerky (1 oz, 1g net carbs, 80 kcal)
Friday Egg & Avocado Scramble (Repeat Monday; 5g net carbs, 300 kcal) Chicken Caesar Salad (Repeat Monday; 8g net carbs, 350 kcal) Pork Chop with Cauliflower (Repeat Tuesday; 8g net carbs, 340 kcal) Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Pork Rinds (1 oz, 0g net carbs, 150 kcal)
Saturday Keto Chia Pudding (Repeat Tuesday; 6g net carbs, 220 kcal) Beef & Broccoli Bowl (Repeat Tuesday; 8g net carbs, 320 kcal) Salmon with Zucchini (Repeat Monday; 8g net carbs, 350 kcal) Beef Jerky (1 oz, 1g net carbs, 80 kcal) or Olives (10 large, 1g net carbs, 50 kcal)
Sunday Bacon & Eggs (Repeat Wednesday; 5g net carbs, 300 kcal) Tuna Salad Wraps (Repeat Wednesday; 6g net carbs, 280 kcal) Chicken with Bell Peppers (Repeat Wednesday; 9g net carbs, 330 kcal) Almonds (1 oz, 3g net carbs, 160 kcal) or Cucumber Slices (1/2 cup with 1 Tbsp cream cheese; 2g net carbs, 100 kcal)

Low-Carb Beverages

  • Water (flat or sparkling, 0g carbs)
  • Unsweetened Herbal Tea (e.g., peppermint, chamomile; 0g carbs)
  • Black Coffee (0g carbs)
  • Unsweetened Almond Milk (1 cup, <1g data-preserve-html-node="true" net carbs)
  • Coconut Water (small amounts, 1 oz, ~1g net carbs)

Sweeteners

  • Stevia (0g net carbs, natural, calorie-free)
  • Monk Fruit Sweetener (0g net carbs, natural, calorie-free)

Shopping List

  • Vegetables:
    • Spinach: 3 cups
    • Romaine lettuce: 4 cups
    • Broccoli: 3 cups
    • Zucchini: 3 cups
    • Cauliflower: 2 cups
    • Bell peppers: 2 cups
    • Asparagus: 1.5 cups
    • Mixed greens: 2 cups
    • Cucumber: 3/4 cup
    • Cherry tomatoes: 1/2 cup
    • Lettuce: 4 leaves
  • Fruits:
    • Avocado: 1 medium
    • Raspberries: 1/2 cup
  • Proteins:
    • Eggs: 10 large
    • Chicken breast: 200g (about 1/2 lb)
    • Chicken thigh: 200g (about 1/2 lb)
    • Salmon: 200g (about 1/2 lb)
    • Pork chop: 200g (about 1/2 lb)
    • Ground beef: 200g (about 1/2 lb)
    • Canned tuna: 200g
    • Shrimp: 100g
    • Bacon: 4 slices
  • Dairy:
    • Butter: 4 Tbsp
    • Cream cheese: 2 Tbsp
  • Nuts and Seeds:
    • Chia seeds: 4 Tbsp
    • Almonds: 3 oz
    • Macadamia nuts: 2 oz
  • Oils:
    • Olive oil: 5 Tbsp
    • Coconut oil: 1 Tbsp
  • Pantry Items:
    • Almond flour: 2 Tbsp
    • Almond milk: 2 cups
    • Caesar dressing: 2 Tbsp
    • Mayo: 1 Tbsp
    • Stevia: to taste
  • Snacks:
    • Pork rinds: 3 oz
    • Beef jerky: 2 oz
    • Olives: 20 large

Quantities are approximate for one person. Check for keto-friendly dressings and sauces. Reuse staples across weeks.