7-Day Low Carb Meal Plan

Because you deserve a healthy lifestyle

You are looking to lose weight and you may be feeling pretty overwhelmed with all of the information that’s online, after all, there are so many diet plans out there ranging from the Paleo diet to the Mediterranean diet.

However, have you ever considered a simple and straightforward 7-Day Low Carb Meal Plan? This diet plan cuts out the carbs – such as bread, pasta, potatoes and rice – and fills you up on lots fresh vegetables, fruit, a variety of protein sources including meat and dairy, and healthy fats such as eggs and avocado, all while helping you lose weight and become healthier overall.

Some of the benefits of low carb diets are:
  • It may lower blood sugar and insulin levels
  • Protein and healthy fats tend to keep you fuller longer than bread or pasta
  • You are still able to eat a wide variety of fresh, nutritious foods
This diet can help you lose weight while still getting the proper nutrients

 

Some precautions to take when lowering or cutting carbs:

  • Make sure that you are still getting plenty of healthy fats to keep you satiated throughout the day
  • Replace the carbs with foods like fresh fruits and vegetables, meat and dairy rather than relying too heavily on packaged meals
  • Make sure that you are getting enough protein in your diet

 

While you may have heard about low carb diets in the past, what you may not have known is that there are so many meal options when you eliminate carbs. These meal options include soups, salads, cauliflower stir-fries, Greek yogurt with yummy fruit and honey, smoothies, fish, scrambled eggs and much more.

We are going to help you out with a 7-Day Low Carb Meal Plan that includes breakfast, lunch, dinner and snack ideas that will make your low carb diet a breeze, as well as keep you full throughout the day.

Feel free to substitute specific ingredients – such as meat for tofu or eggs; if you are a vegetarian, if you feel the need to or shift the meals around to your liking, as this is completely customizable, you can use it as a guide.

 

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms

Lunch:Seaweed wrap with spinach, shredded carrot, thinly sliced cucumber and avocado with soy sauce or a bottled sweet chili sauce

Dinner:Salad with diced chicken breast, red bell pepper, romaine lettuce, sliced cucumber, shredded carrot, sesame seeds and a bottled ginger dressing (or whichever dressing you prefer)

Snack: Greek yogurt with strawberries, blueberries, walnuts and an optional drizzle of honey

 

Day 2

Breakfast: Smoothie with Greek yogurt, ice, strawberries, sliced banana, vanilla extract and optionally added sugar. Add skim milk if you would like it thinner

Lunch: Mediterranean salad with feta, sun-dried tomato, olives and basil on a baby greens mix with a drizzle of balsamic vinegar, olive oil, salt, and pepper

Dinner: Zucchini Noodles with marinara sauce, parmesan cheese, and optional sliced olives

Snack: Carrot and celery sticks with hummus

 

Day 3

Breakfast: Eggplant “hash” fried in a pan with eggs, bacon also onion. Dice the eggplant into cubes as you would if it were potato

Lunch: Bell peppers stuffed with ground beef, mushrooms, finely chopped garlic, parmesan cheese, tomato sauce and your choice of Italian seasoning. Bake them at 350°F for 35 minutes

Dinner: Chicken burgers with lettuce wraps, topped with onion, tomato, pickles, minced garlic and your choice of condiments

Snack: Mix of almonds, walnuts and dried fruit of your choice

 

Day 4

Breakfast: Greek yogurt with honey and your choice of fresh fruit

Lunch: Chicken salad with shredded chicken, mayo of your choice, diced avocado, a squeeze of lime juice and chopped cilantro

Dinner: Steak pan fried with mushrooms, onion, minced garlic in olive oil with a drizzle of teriyaki sauce

Snack: Mozzarella cheese sticks with sliced apples

 

Day 5

Breakfast: Goat cheese, tomato, including a mushroom omelet

Lunch: Cauliflower “rice” stir-fry with cauliflower that you have pulsed in a food processor or store-bought, two eggs, 1/2 an onion, garlic cloves, diced scallion, soy sauce to your liking and cubed pork fried in sesame oil

Dinner: Shredded chicken with buffalo sauce, blue cheese and ranch dressing in a lettuce wrap

Snack: Cottage cheese with blueberries, raspberries, sliced strawberries and an optional drizzle of honey

Day 6

Breakfast: Classic bacon and eggs Lunch: Chef salad with lettuce, sliced chicken breast, diced Monterey Jack cheese, diced bacon, sliced avocado and cherry tomatoes with a drizzle of blue cheese dressing (or another dressing/oil of your choice) Dinner: Salmon fillet pan fried with spinach and onion Snack: Turkey roll-ups made with sliced turkey breast, avocado, tomato in a lettuce wrap with your choice of condiment or sauce

 

Day 7

Breakfast: Green smoothie with spinach, cucumber, avocado, ice, yogurt, optional organic coconut sugar sweetener and protein powder

Lunch: Chicken and vegetable soup using store-bought stock, cubed chicken, sliced carrot, sliced celery, garlic, rosemary, salt, plus pepper

Dinner: Salad with arugula, sliced pear, crumbled gorgonzola cheese and hazelnuts with a sweet onion dressing (or another dressing/oil of your choice)

Snack: Greek yogurt with sliced peaches, almonds and an optional drizzle of honey

You will get the essential nutrients from your diet; this is why we have included dishes with healthy fats like avocado, calcium from Greek yogurt, vitamins from fresh vegetables and fruit, and protein from a variety of meats and dairy products.

Not only that but we wanted to make sure that you felt that you were getting enough variety, instead of eating the same thing every day, so each day in this meal plan will feel like a new culinary adventure.

We have also included classic, traditional meals like chicken soup, bacon and eggs, chicken burgers, yogurt and fruit and a mix of both sweet and salty options that will keep your taste buds feeling satisfied.

Feel free to mix up and customize this 7-Day Low Carb Meal Plan to your liking, listen to your body and always keep things fresh.

Remember to share this meal plan with your friends.

If you wish to know more about carbohydrates, and why are essential to be included in your diet here is a guide to understanding carbs.

Stay Fit & Thrive.

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