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Low-carb diets have taken center stage as the go-to strategy for losing weight and staying healthy, with diets like Whole30, theketogenic dietand Atkins reigning supreme. And while research does suggests that the combination of a low-calorie, low-carb diet can be an effective strategy for losing weight, you don’t need to cut carbs as low as some of these trendy diets recommend in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this 1,400-calorie meal plan, we show you what a healthy, well-balanced take on a low-carb diet for weight loss looks like.
Don’t Miss:How to Start a Low-Carb Diet
In this easy low-carb meal plan, we keep the carbs low (around 120 g carbs daily), but not so low that you’ll miss out on those important nutrients. Plus, we made sure to include enough protein each day (well over the recommended 50 grams per day) to help you feel satisfied while cutting carbs and calories. And at 1,400 calories, this week of delicious low-carb meals and snacks puts you on track to lose a healthy and sustainable 1 to 2 pounds per week, without leaving you feeling deprived or starving. Get started with healthy weight loss today with this low-carb meal plan.
Looking for a lower calorie level plan? See this low-carb meal plan to lose weight at1,200 calories.
Day 1
Breakfast (261 calories, 27 g carbohydrates)
A.M. Snack (158 calories, 15 g carbohydrates)
Lunch (365 calories, 34 g carbohydrates)
Meal Prep Tip:Save a serving (2/3 cup) of the tuna salad to have for lunch on Day 2.
P.M. Snack (117 calories, 11 g carbohydrates)
Dinner (497 calories, 26 g carbohydrates)
Daily Totals: 1,397 calories, 67 g protein, 113 g carbohydrates, 33 g fiber, 82 g fat, 1,607 mg sodium.
Day 2
Breakfast (360 calories, 36 g carbohydrates)
Top yogurt with coconut and almonds.
A.M. Snack (78 calories, 21 g carbohydrates)
P.M. Snack (154 calories, 5 g carbohydrates)
Dinner (451 calories, 32 g carbohydrates)
Daily Totals: 1,408 calories, 60 g protein, 129 g carbohydrates, 23 g fiber, 79 g fat, 1,538 mg sodium.
Day 3
Breakfast (251 calories, 30 g carbohydrates)
A.M. Snack (50 calories, 13 g carbohydrates)
Use pepper strips to scoop up pico de gallo.
Lunch (361 calories, 24 g carbohydrates)
Meal-Prep Tip:Save 1 serving of the chicken salad for lunch on Day 7.
P.M. Snack (232 calories, 15 g carbohydrates)
Dinner (447 calories, 23 g carbohydrates)
Evening Snack (55 calories, 14 g carbohydrates)
Daily Totals: 1,395 calories, 78 g protein, 120 g carbohydrates, 30 g fiber, 73 g fat, 1,852 mg sodium.
Day 4
A.M. Snack (52 calories, 14 g carbohydrates)
Lunch (323 calories, 15 g carbohydrates)
P.M. Snack (177 calories, 25 g carbohydrates)
Dinner (494 calories, 25 g carbohydrates)
Meal Prep Tip:Save 1 cup of the carrot salad and 1 chicken thigh to have for lunch tomorrow.
Daily Totals: 1,406 calories, 81 g protein, 115 g carbohydrates, 21 g fiber, 76 g fat, 1,365 mg sodium.
Day 5
A.M. Snack (209 calories, 26 g carbohydrates)
Lunch (329 calories, 13 g carbohydrates)
P.M. Snack (180 calories, 25 g carbohydrates)
Dinner (410 calories, 34 g carbohydrates)
Daily Totals: 1,389 calories, 88 g protein, 125 g carbohydrates, 30 g fiber, 66 g fat, 2,223 mg sodium.
Day 6
Breakfast (262 calories, 7 g carbohydrates)
A.M. Snack (153 calories, 25 g carbohydrates)
Combine yogurt and vanilla. Top the blueberries with the vanilla yogurt and cinnamon.
Lunch (358 calories, 24 g carbohydrates)
P.M. Snack (165 calories, 14 g carbohydrates)
Dinner (462 calories, 28 g carbohydrates)
Top greens with carrot and drizzle with oil and vinegar. Season with salt and pepper.
Daily Totals: 1,398 calories, 78 g protein, 96 g carbohydrates, 18 g fiber, 82 g fat, 1,907 mg sodium.
Day 7
Breakfast (318 calories, 41 g carbohydrates)
A.M. Snack (42 calories, 11 g carbohydrates)
Lunch (413 calories, 37 g carbohydrates)
P.M. Snack (196 calories, 16 g carbohydrates)
Dinner (429 calories, 22 g carbohydrates)
Daily Totals: 1,399 calories, 75 g protein, 127 g carbohydrates, 31 g fiber, 74 g fat, 1,711 mg sodium.
Watch: What Healthy Low-Carb Eating for Weight Loss Looks Like
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