30-Day Low-Carb Meal Plan, Created by a Dietitian

In This ArticleView AllIn This ArticleWeek 1Day 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2Day 8Day 9Day 10Day 11Day 12Day 13Day 14Week 3Day 15Day 16Day 17Day 18Day 19Day 20Day 21Week 4Day 22Day 23Day 24Day 25Day 26Day 27Day 28Week 5Day 29Day 30You Did It!

In This ArticleView All

View All

In This Article

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Week 3

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Week 4

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Week 5

Day 29

Day 30

You Did It!

Carbohydrates have been villainizedfor their alleged contribution to weight gain. Some research, as outlined in a 2023StatPearlsarticle, suggests that a very low-carb diet can be effective initially for weight loss. However, the article also points out that after a year or so, all types of diets, including low-carb and low-fat, produce similar rates of weight loss.There are differing opinions regarding how many carbs are in a low-carb diet, but the truth is you don’t have to go as low as theketoandWhole30diets suggest to get weight loss benefits. One reason eating fewer carbohydrates can be effective is that it often leads to a reduction in overall calorie intake.When you cut higher-carb foods from your diet—like whole grains, legumes, certain fruits and starchy vegetables—you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Sincefiber helps keep you feeling full and satisfiedafter meals, you want to be sure you’re still getting enough each day.Carbohydrate-rich foods provide a lot of important nutrients, some of which are difficult to get from other foods. With that in mind, we designed this meal plan with a moderate amount of carbs to ensure you still get these essential nutrients. You’ll find a variety of carb-containing foods in this plan—like fruit, Greek yogurt and beans—along withlow-carb foods—like lean protein and healthy fats—that together create an easy-to-follow 30-day balanced meal plan.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Whether you follow this meal plan exactly as it’s laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we’re sure you’ll find it helpful. Couple this healthy meal plan with regular exercise, and you’re on track to lose a healthy1 to 2 poundsper week.Week 1How to Meal-Prep for Your Week of MealsMake theLow-Carb Blueberry Muffins. Wrap airtight and refrigerate in a large reusable bag to have for breakfast on Days 2 and 3. Freeze the remaining muffins to have later in the month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 45 seconds.Prep theVegan Burrito Bowls with Cauliflower Ricerecipe to have for lunch on Days 2, 3, 4 and 5. Store in an airtight container to keep fresh all week long.20 Low-Carb Lunch Ideas for Work That Will Actually Fill You UpDay 1Breakfast (259 calories, 10 g carbohydrates)1 servingLow-Carb Bacon & Broccoli Egg BurritoA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (340 calories, 14 g carbohydrates)1 servingChipotle-Cheddar Broiled Avocado Halves(1/2 avocado)2 cups mixed greens2 Tbsp. vinaigretteP.M. Snack (32 calories, 7 g carbohydrates)1/2 cup raspberriesDinner (508 calories, 47 g carbohydrates)1 servingShrimp Scampi Zoodles1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oilDaily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.Day 2Breakfast (252 calories, 26 g carbohydrates)1 servingLow-Carb Blueberry Muffins3/4 cup raspberriesA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (61 calories, 15 g carbohydrates)2 plumsDinner (543 calories, 20 g carbohydrates)1 servingPork Chops with Garlicky BroccoliDaily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.Day 3Breakfast (266 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (92 calories, 3 g carbohydrates)12 almondsDinner (459 calories, 29 g carbohydrates)1 servingChicken Florentine2 cups cooked spaghetti squashDaily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.Day 4Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (218 calories, 28 g carbohydrates)1 cup red grapes1 oz. Cheddar cheeseLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (30 calories, 8 g carbohydrates)1 plumDinner (409 calories, 19 g carbohydrates)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.Day 5Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (209 calories, 26 g carbohydrates)1 medium apple1 oz. Cheddar cheeseLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (145 calories, 17 g carbohydrates)1 cup red grapes12 almondsDinner (300 calories, 32 g carbohydrates)1 servingSoy-Lime Beef & Cabbage Salad1 medium orangeMeal-Prep Tip:Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.Day 6Breakfast (260 calories, 48 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1/2 cup blueberriesA.M. Snack (115 calories, 6 g carbohydrates)1 oz. Cheddar cheeseLunch (300 calories, 32 g carbohydrates)1 servingSoy-Lime Beef & Cabbage Salad1 medium orangeP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (436 calories, 16 g carbohydrates)1 servingHummus-Crusted Chicken1 servingBalsamic & Parmesan BroccoliDaily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.Day 7Breakfast (260 calories, 48 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1/2 cup blueberriesA.M. Snack (61 calories, 15 g carbohydrates)2 plumsLunch (436 calories, 21 g carbohydrates)1 servingEgg Salad Lettuce WrapsP.M. Snack (62 calories, 2 g carbohydrates)8 almondsDinner (400 calories, 37 g carbohydrates)1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond PestoDaily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.Week 2How to Meal-Prep for Your Week of MealsMake theEasy Loaded Baked Omelet Muffinsto have for a grab-and-go breakfast on Days 8, 9 and 11 of this week. Store in a large airtight reusable bag to keep fresh. Wrap the remaining omelets individually in plastic wrap and freeze. You’ll be having these again for breakfasts in Week 3.Make theZucchini Noodles with Quick Turkey Bologneseto have for lunch this week on Days 9, 10, 11 and 12. Prepare the recipe fully and refrigerate in separate meal-prep containers until ready to eat. (Use the same airtight meal prep containers from Week 1.)Day 8Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (62 calories, 14 g carbohydrates)1 cup blackberriesLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (414 calories, 20 g carbohydrates)1 servingSteak, Kimchi & Cauliflower Rice BowlsDaily Totals: 1,204 calories, 60 g protein, 109 g carbohydrates, 35 g fiber, 63 g fat, 1,531 mg sodium.Day 9Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea ZimmerBreakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (143 calories, 19 g carbohydrates)1 cup raspberries1/4 cup whole milk plain Greek yogurt1 tsp. chia seedsLunch (216 calories, 16 g carbohydrates)1 servingZucchini Noodles with Quick Turkey BologneseP.M. Snack (141 calories, 27 carbohydrates)1 medium apple6 almondsDinner (448 calories, 45 g carbohydrates)1 servingOne-Pot Garlicky Shrimp & Spinach1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oilDaily Totals: 1,220 calories, 78 g protein, 126 g carbohydrates, 27 g fiber, 51 g fat, 1,916 mg sodium.Day 10Breakfast (238 calories, 41 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blackberriesA.M. Snack (153 calories, 18 g carbohydrates)2 plums12 almondsLunch (278 calories, 31 g carbohydrates)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium orangeP.M. Snack (135 calories, 18 g carbohydrates)3 cups air-popped popcorn drizzled with 1 tsp. olive oil and a pinch of saltDinner (397 calories, 13 g carbohydrates)1 servingGuacamole Chicken1 servingMexican Cauliflower RiceDaily Totals: 1,201 calories, 64 g protein, 122 g carbohydrates, 29 g fiber, 57 g fat, 1,531 mg sodium.Day 11Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (139 calories, 17 g carbohydrates)1 cup blackberries10 almondsLunch (311 calories, 41 g carbohydrates)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (101 calories, 27 carbohydrates)1 medium pearDinner (389 calories, 12 g carbohydrates)1 servingWalnut-Rosemary Crusted Salmon1 servingRoasted Broccoli with Lemon-Garlic VinaigretteDaily Totals: 1,213 calories, 69 g protein, 117 g carbohydrates, 29 g fiber, 59 g fat, 1,558 mg sodium.Day 12Breakfast (238 calories, 41 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blackberriesA.M. Snack (179 calories, 30 g carbohydrates)1 medium pear10 almondsLunch (216 calories, 16 g carbohydrates)1 servingZucchini Noodles with Quick Turkey BologneseP.M. Snack (266 calories, 26 g carbohydrates)1 medium apple1 1/2 oz. Cheddar cheeseDinner (316 calories, 16 g carbohydrates)1 servingCauliflower Mac & Cheesewith 1/4 cup peas and 1 slice cooked bacon mixed inMeal-Prep Tip:Refrigerate 1 serving of the mac & cheese with peas and bacon to have for lunch on Day 13.Daily Totals: 1,215 calories, 59 g protein, 129 g carbohydrates, 27 g fiber, 58 g fat, 1,568 mg sodium.Day 13Breakfast (277 calories, 24 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 tsp. chia seeds1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (316 calories, 16 g carbohydrates)1 servingCauliflower Mac & Cheesewith 1/4 cup peas and 1 slice cooked bacon mixed inP.M. Snack (209 calories, 26 g carbohydrates)1 medium apple1 oz. Cheddar cheeseDinner (336 calories, 10 g carbohydrates)1 servingBroiled Ginger-Lime Chicken1 servingTequila GuacamoleMeal-Prep Tip:Refrigerate 1 serving of the chicken and guacamole to have for lunch on Day 14.Daily Totals: 1,200 calories, 64 g protein, 92 g carbohydrates, 28 g fiber, 69 g fat, 1,469 mg sodium.Day 14Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (162 calories, 20 g carbohydrates)1 cup raspberries1/3 cup whole milk plain Greek yogurt1 tsp. chia seedsLunch (336 calories, 10 g carbohydrates)1 servingBroiled Ginger-Lime Chicken1 servingTequila GuacamoleP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (355 calories, 65 g carbohydrates)1 servingSlow-Cooker Vegetable Soup1 (3-inch) slice whole-wheat baguetteMeal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Day 15. Freeze 3 single servings of the soup in individual containers to have for lunch on Days 20, 21 and 29.Daily Totals: 1,200 calories, 66 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 2,318 mg sodium.Week 3How to Meal-Prep for Your Week of MealsRefrigerate leftovers from theRoasted Chickensrecipes to use for dinner on Days 17 and 19. Store in an airtight meal-prep container to keep fresh. You’ll use 3 cups cooked chicken in theCherry Chicken Lettuce Wrapsrecipe and another 3 cups in theZucchini Enchiladasrecipe.Prepare theSpicy Slaw Bowls with Shrimp & Edamameto have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for theSpicy Cabbage Slawseparate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you’re ready to eat rather than all at once—wait to add the avocado too. This will help keep the shrimp tasting fresh and the avocado from browning. (Store in the same airtight meal prep containers from Week 1.)You’ll be having theEasy Loaded Baked Omelet Muffinsfor breakfast again this week on Days 15, 16 and 18. To reheat, remove plastic wrap, wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds. Take them to-go in a smaller reusable bag.Make theCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make the dressing in a Mason jar.Day 15Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (350 calories, 53 g carbohydrates)2 servings (3 cups)Slow-Cooker Vegetable SoupP.M. Snack (101 calories, 27 g carbohydrates)1 medium pearDinner (383 calories, 11 g carbohydrates)1 servingRoasted Chickens1 servingCauliflower RisottoDaily Totals: 1,217 calories, 79 g protein, 125 g carbohydrates, 33 g fiber, 47 g fat, 2,597 mg sodium.Day 16Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (367 calories, 14 g carbohydrates)1 servingTaco-Stuffed ZucchiniMeal-Prep Tip:Hard-boil 3 eggs and refrigerate to have for snacks on Days 17 and 20.Daily Totals: 1,208 calories, 77 g protein, 93 g carbohydrates, 31 g fiber, 62 g fat, 1,473 mg sodium.Day 17Breakfast (260 calories, 23 carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (78 calories, 20 g carbohydrates)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (101 calories, 27 g carbohydrates)1 medium pearDinner (377 calories, 27 g carbohydrates)1 servingCherry Chicken Lettuce Wraps10 seeded crackersDaily Totals: 1,180 calories, 82 g protein, 97 g carbohydrates, 29 g fiber, 54 g fat, 1,165 mg sodium.Day 18Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (109 calories, 10 g carbohydrates)1/2 cup raspberries10 almondsLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (371 calories, 28 g carbohydrates)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens2 Tbsp.Citrus VinaigretteDaily Totals: 1,212 calories, 61 g protein, 103 g carbohydrates, 35 g fiber, 66 g fat, 1,510 mg sodium.Day 19Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack: (61 calories, 15 g carbohydrates)1 plumDinner (443 calories, 12 g carbohydrates)1 servingZucchini EnchiladasMeal-Prep Tip:Defrost 2 servings of theSlow-Cooker Vegetable Soupovernight in the refrigerator to have for lunch on Days 20 and 21.Daily Totals: 1,222 calories, 72 g protein, 94 g carbohydrates, 28 g fiber, 66 g fat, 668 mg sodium.Day 20Meal-Prep Tip:Start theClassic Beef Stroganoffin the slow cooker in the morning. Cook it on the Low setting so it’ll be ready in time for dinner (8-10 hours).Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (156 calories, 1 g carbohydrate)2 hard-boiled eggs seasoned with a pinch each of salt and pepperLunch (324 calories, 31 g carbohydrates)1 servingSlow-Cooker Vegetable Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (216 calories, 28 g carbohydrates)1 medium pear1 oz. Cheddar cheeseDinner (257 calories, 14 g carbohydrates)1 servingClassic Beef StroganoffDaily Totals: 1,220 calories, 66 g protein, 104 g carbohydrates, 28 g fiber, 65 g fat, 2,049 mg sodium.Day 21Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (48 calories, 11 g carbohydrates)3/4 cup raspberriesLunch (324 calories, 31 g carbohydrates)1 servingSlow-Cooker Vegetable Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (116 calories, 4 g carbohydrates)15 almondsDinner (409 calories, 44 g carbohydrates)1 servingPork Chops with Balsamic Sweet Onions1 servingMiso Sweet Potatoes1 servingSteamed Fresh Green BeansDaily Totals: 1,197 calories, 56 g protein, 108 g carbohydrates, 35 g fiber, 65 g fat, 2,185 mg sodium.Week 4How to Meal-Prep for Your Week of MealsMake theChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 23, 24, 25 and 26. (Store in the same airtight meal prep containers from Week 1.)Hard-boil 3 eggs for theEgg Salad Lettuce Wrapsfor lunch on Day 22. Refrigerate in a reusable bag.Make theCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make the dressing in a Mason jar.Day 22Breakfast (260 calories, 49 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blueberriesA.M. Snack (30 calories, 8 g carbohydrates)1 medium plumLunch (436 calories, 21 g carbohydrates)1 servingEgg Salad Lettuce WrapsP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (414 calories, 16 g carbohydrates)1 servingSpeedy Crab Cakes2 cups mixed greens2 Tbsp.Citrus VinaigretteDaily Totals: 1,205 calories, 61 g protein, 108 g carbohydrates, 24 g fiber, 62 g fat, 1,377 mg sodium.Day 23Rachel MarekBreakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (107 calories, 17 g carbohydrates)2 plums6 almondsLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (430 calories, 31 g carbohydrates)1 servingPhilly Cheesesteak Stuffed Peppers1 servingOven Baked Sweet Potato FriesDaily Totals: 1,217 calories, 70 g protein, 107 g carbohydrates, 27 g fiber, 62 g fat, 1,517 mg sodium.Day 24Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (115 calories, 1 g carbohydrate)1 oz. Cheddar cheeseLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (42 calories, 11 g carbohydrates)1/2 cup blueberriesDinner (431 calories, 41 g carbohydrates)1 servingWhite Bean-Sage Cauliflower Gnocchi1 servingParmesan-Balsamic Roasted Brussels SproutsDaily Totals: 1,206 calories, 55 g protein, 97 g carbohydrates, 30 g fiber, 69 g fat, 1,527 mg sodium.Day 25Breakfast: (221 calories, 21 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconutA.M. Snack (30 calories 8 g carbohydrates)1 plumLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (63 calories, 16 g carbohydrates)3/4 cup blueberriesDinner (553 calories, 28 g carbohydrates)1 servingTaco Spaghetti Squash BoatsDaily Totals: 1,218 calories, 72 g protein, 87 g carbohydrates, 26 g fiber, 70 g fat, 1,189 mg sodium.Day 26Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia PurcellBreakfast (252 calories, 26 g carbohydrates)1 servingLow-Carb Blueberry Muffins3/4 cup raspberriesA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (442 calories, 15 g carbohydrates)1 servingSalmon-Stuffed Avocados2 cups mixed greens2 Tbsp.Citrus VinaigretteMeal-Prep Tip:Hard-boil 4 eggs and refrigerate to have for snacks on Days 27 and 28.Daily Totals: 1,208 calories, 61 g protein, 98 g carbohydrates, 32 g fiber, 70 g fat, 1,320 mg sodium.Day 27Breakfast (344 calories, 26 g carbohydrates)1 cup raspberries1 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconutA.M. Snack (30 calories, 8 g carbohydrates)1 plumLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (156 calories, 1 g carbohydrates)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner: (332 calories, 18 g carbohydrates)1 servingVegan Butternut Squash Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteMeal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Days 28 and 30.Daily Totals: 1,223 calories, 52 g protein, 83 g carbohydrates, 29 g fiber, 81 g fat, 1,331 mg sodium.Day 28Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack: (101 calories, 27 g carbohydrates)1 medium pearLunch: (332 calories, 18 g carbohydrates)1 servingVegan Butternut Squash Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (156 calories, 1 g carbohydrate)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner (350 calories, 18 g carbohydrates)1 servingSpaghetti Squash Shrimp ScampiDaily Totals: 1,207 calories, 51 g protein, 94 g carbohydrates, 26 g fiber, 72 g fat, 1,742 mg sodium.Week 5How to Meal-Prep for Your Week of MealsHard-boil 2 eggs and refrigerate for a snack on Day 30. Refrigerate in a reusable bag.Day 29Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesLunch (355 calories, 65 carbohydrates)1 servingSlow-Cooker Vegetable Soup1 (3-inch) slice whole-wheat baguetteP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (453 calories, 14 g carbohydrates)1 servingPaprika Chicken Thighs with Brussels SproutsDaily Totals: 1,219 calories, 78 g protein, 124 g carbohydrates, 31 g fiber, 50 g fat, 2,347 mg sodium.Day 30Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (115 calories, 1 g carbohydrates)1 oz. Cheddar cheeseLunch (363 calories, 52 g carbohydrates)1 servingVegan Butternut Squash Soup1 (3-inch) slice whole-wheat baguetteP.M. Snack (156 calories, 1 g carbohydrates)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner (324 calories, 16 g carbohydrates)1 servingTaco Stuffed AvocadosDaily Totals: 1,225 calories, 50 g protein, 100 g carbohydrates, 25 g fiber, 75 g fat, 1,900 mg sodium.You Did It!Give yourself a pat on the back for a job well done. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Carbohydrates have been villainizedfor their alleged contribution to weight gain. Some research, as outlined in a 2023StatPearlsarticle, suggests that a very low-carb diet can be effective initially for weight loss. However, the article also points out that after a year or so, all types of diets, including low-carb and low-fat, produce similar rates of weight loss.There are differing opinions regarding how many carbs are in a low-carb diet, but the truth is you don’t have to go as low as theketoandWhole30diets suggest to get weight loss benefits. One reason eating fewer carbohydrates can be effective is that it often leads to a reduction in overall calorie intake.When you cut higher-carb foods from your diet—like whole grains, legumes, certain fruits and starchy vegetables—you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Sincefiber helps keep you feeling full and satisfiedafter meals, you want to be sure you’re still getting enough each day.Carbohydrate-rich foods provide a lot of important nutrients, some of which are difficult to get from other foods. With that in mind, we designed this meal plan with a moderate amount of carbs to ensure you still get these essential nutrients. You’ll find a variety of carb-containing foods in this plan—like fruit, Greek yogurt and beans—along withlow-carb foods—like lean protein and healthy fats—that together create an easy-to-follow 30-day balanced meal plan.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Whether you follow this meal plan exactly as it’s laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we’re sure you’ll find it helpful. Couple this healthy meal plan with regular exercise, and you’re on track to lose a healthy1 to 2 poundsper week.Week 1How to Meal-Prep for Your Week of MealsMake theLow-Carb Blueberry Muffins. Wrap airtight and refrigerate in a large reusable bag to have for breakfast on Days 2 and 3. Freeze the remaining muffins to have later in the month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 45 seconds.Prep theVegan Burrito Bowls with Cauliflower Ricerecipe to have for lunch on Days 2, 3, 4 and 5. Store in an airtight container to keep fresh all week long.20 Low-Carb Lunch Ideas for Work That Will Actually Fill You UpDay 1Breakfast (259 calories, 10 g carbohydrates)1 servingLow-Carb Bacon & Broccoli Egg BurritoA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (340 calories, 14 g carbohydrates)1 servingChipotle-Cheddar Broiled Avocado Halves(1/2 avocado)2 cups mixed greens2 Tbsp. vinaigretteP.M. Snack (32 calories, 7 g carbohydrates)1/2 cup raspberriesDinner (508 calories, 47 g carbohydrates)1 servingShrimp Scampi Zoodles1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oilDaily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.Day 2Breakfast (252 calories, 26 g carbohydrates)1 servingLow-Carb Blueberry Muffins3/4 cup raspberriesA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (61 calories, 15 g carbohydrates)2 plumsDinner (543 calories, 20 g carbohydrates)1 servingPork Chops with Garlicky BroccoliDaily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.Day 3Breakfast (266 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (92 calories, 3 g carbohydrates)12 almondsDinner (459 calories, 29 g carbohydrates)1 servingChicken Florentine2 cups cooked spaghetti squashDaily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.Day 4Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (218 calories, 28 g carbohydrates)1 cup red grapes1 oz. Cheddar cheeseLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (30 calories, 8 g carbohydrates)1 plumDinner (409 calories, 19 g carbohydrates)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.Day 5Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (209 calories, 26 g carbohydrates)1 medium apple1 oz. Cheddar cheeseLunch (298 calories, 15 g carbohydrates)1 servingVegan Burrito Bowls with Cauliflower RiceP.M. Snack (145 calories, 17 g carbohydrates)1 cup red grapes12 almondsDinner (300 calories, 32 g carbohydrates)1 servingSoy-Lime Beef & Cabbage Salad1 medium orangeMeal-Prep Tip:Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.Day 6Breakfast (260 calories, 48 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1/2 cup blueberriesA.M. Snack (115 calories, 6 g carbohydrates)1 oz. Cheddar cheeseLunch (300 calories, 32 g carbohydrates)1 servingSoy-Lime Beef & Cabbage Salad1 medium orangeP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (436 calories, 16 g carbohydrates)1 servingHummus-Crusted Chicken1 servingBalsamic & Parmesan BroccoliDaily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.Day 7Breakfast (260 calories, 48 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1/2 cup blueberriesA.M. Snack (61 calories, 15 g carbohydrates)2 plumsLunch (436 calories, 21 g carbohydrates)1 servingEgg Salad Lettuce WrapsP.M. Snack (62 calories, 2 g carbohydrates)8 almondsDinner (400 calories, 37 g carbohydrates)1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond PestoDaily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.Week 2How to Meal-Prep for Your Week of MealsMake theEasy Loaded Baked Omelet Muffinsto have for a grab-and-go breakfast on Days 8, 9 and 11 of this week. Store in a large airtight reusable bag to keep fresh. Wrap the remaining omelets individually in plastic wrap and freeze. You’ll be having these again for breakfasts in Week 3.Make theZucchini Noodles with Quick Turkey Bologneseto have for lunch this week on Days 9, 10, 11 and 12. Prepare the recipe fully and refrigerate in separate meal-prep containers until ready to eat. (Use the same airtight meal prep containers from Week 1.)Day 8Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (62 calories, 14 g carbohydrates)1 cup blackberriesLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (414 calories, 20 g carbohydrates)1 servingSteak, Kimchi & Cauliflower Rice BowlsDaily Totals: 1,204 calories, 60 g protein, 109 g carbohydrates, 35 g fiber, 63 g fat, 1,531 mg sodium.Day 9Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea ZimmerBreakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (143 calories, 19 g carbohydrates)1 cup raspberries1/4 cup whole milk plain Greek yogurt1 tsp. chia seedsLunch (216 calories, 16 g carbohydrates)1 servingZucchini Noodles with Quick Turkey BologneseP.M. Snack (141 calories, 27 carbohydrates)1 medium apple6 almondsDinner (448 calories, 45 g carbohydrates)1 servingOne-Pot Garlicky Shrimp & Spinach1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oilDaily Totals: 1,220 calories, 78 g protein, 126 g carbohydrates, 27 g fiber, 51 g fat, 1,916 mg sodium.Day 10Breakfast (238 calories, 41 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blackberriesA.M. Snack (153 calories, 18 g carbohydrates)2 plums12 almondsLunch (278 calories, 31 g carbohydrates)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium orangeP.M. Snack (135 calories, 18 g carbohydrates)3 cups air-popped popcorn drizzled with 1 tsp. olive oil and a pinch of saltDinner (397 calories, 13 g carbohydrates)1 servingGuacamole Chicken1 servingMexican Cauliflower RiceDaily Totals: 1,201 calories, 64 g protein, 122 g carbohydrates, 29 g fiber, 57 g fat, 1,531 mg sodium.Day 11Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (139 calories, 17 g carbohydrates)1 cup blackberries10 almondsLunch (311 calories, 41 g carbohydrates)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (101 calories, 27 carbohydrates)1 medium pearDinner (389 calories, 12 g carbohydrates)1 servingWalnut-Rosemary Crusted Salmon1 servingRoasted Broccoli with Lemon-Garlic VinaigretteDaily Totals: 1,213 calories, 69 g protein, 117 g carbohydrates, 29 g fiber, 59 g fat, 1,558 mg sodium.Day 12Breakfast (238 calories, 41 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blackberriesA.M. Snack (179 calories, 30 g carbohydrates)1 medium pear10 almondsLunch (216 calories, 16 g carbohydrates)1 servingZucchini Noodles with Quick Turkey BologneseP.M. Snack (266 calories, 26 g carbohydrates)1 medium apple1 1/2 oz. Cheddar cheeseDinner (316 calories, 16 g carbohydrates)1 servingCauliflower Mac & Cheesewith 1/4 cup peas and 1 slice cooked bacon mixed inMeal-Prep Tip:Refrigerate 1 serving of the mac & cheese with peas and bacon to have for lunch on Day 13.Daily Totals: 1,215 calories, 59 g protein, 129 g carbohydrates, 27 g fiber, 58 g fat, 1,568 mg sodium.Day 13Breakfast (277 calories, 24 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 tsp. chia seeds1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeLunch (316 calories, 16 g carbohydrates)1 servingCauliflower Mac & Cheesewith 1/4 cup peas and 1 slice cooked bacon mixed inP.M. Snack (209 calories, 26 g carbohydrates)1 medium apple1 oz. Cheddar cheeseDinner (336 calories, 10 g carbohydrates)1 servingBroiled Ginger-Lime Chicken1 servingTequila GuacamoleMeal-Prep Tip:Refrigerate 1 serving of the chicken and guacamole to have for lunch on Day 14.Daily Totals: 1,200 calories, 64 g protein, 92 g carbohydrates, 28 g fiber, 69 g fat, 1,469 mg sodium.Day 14Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (162 calories, 20 g carbohydrates)1 cup raspberries1/3 cup whole milk plain Greek yogurt1 tsp. chia seedsLunch (336 calories, 10 g carbohydrates)1 servingBroiled Ginger-Lime Chicken1 servingTequila GuacamoleP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (355 calories, 65 g carbohydrates)1 servingSlow-Cooker Vegetable Soup1 (3-inch) slice whole-wheat baguetteMeal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Day 15. Freeze 3 single servings of the soup in individual containers to have for lunch on Days 20, 21 and 29.Daily Totals: 1,200 calories, 66 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 2,318 mg sodium.Week 3How to Meal-Prep for Your Week of MealsRefrigerate leftovers from theRoasted Chickensrecipes to use for dinner on Days 17 and 19. Store in an airtight meal-prep container to keep fresh. You’ll use 3 cups cooked chicken in theCherry Chicken Lettuce Wrapsrecipe and another 3 cups in theZucchini Enchiladasrecipe.Prepare theSpicy Slaw Bowls with Shrimp & Edamameto have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for theSpicy Cabbage Slawseparate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you’re ready to eat rather than all at once—wait to add the avocado too. This will help keep the shrimp tasting fresh and the avocado from browning. (Store in the same airtight meal prep containers from Week 1.)You’ll be having theEasy Loaded Baked Omelet Muffinsfor breakfast again this week on Days 15, 16 and 18. To reheat, remove plastic wrap, wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds. Take them to-go in a smaller reusable bag.Make theCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make the dressing in a Mason jar.Day 15Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (350 calories, 53 g carbohydrates)2 servings (3 cups)Slow-Cooker Vegetable SoupP.M. Snack (101 calories, 27 g carbohydrates)1 medium pearDinner (383 calories, 11 g carbohydrates)1 servingRoasted Chickens1 servingCauliflower RisottoDaily Totals: 1,217 calories, 79 g protein, 125 g carbohydrates, 33 g fiber, 47 g fat, 2,597 mg sodium.Day 16Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (110 calories, 14 g carbohydrates)3/4 cup raspberries1/4 cup whole milk plain Greek yogurtLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (367 calories, 14 g carbohydrates)1 servingTaco-Stuffed ZucchiniMeal-Prep Tip:Hard-boil 3 eggs and refrigerate to have for snacks on Days 17 and 20.Daily Totals: 1,208 calories, 77 g protein, 93 g carbohydrates, 31 g fiber, 62 g fat, 1,473 mg sodium.Day 17Breakfast (260 calories, 23 carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (78 calories, 20 g carbohydrates)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (101 calories, 27 g carbohydrates)1 medium pearDinner (377 calories, 27 g carbohydrates)1 servingCherry Chicken Lettuce Wraps10 seeded crackersDaily Totals: 1,180 calories, 82 g protein, 97 g carbohydrates, 29 g fiber, 54 g fat, 1,165 mg sodium.Day 18Breakfast (273 calories, 20 g carbohydrates)1 serving (2 mini omelets)Easy Loaded Baked Omelet Muffins1 medium orangeA.M. Snack (109 calories, 10 g carbohydrates)1/2 cup raspberries10 almondsLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack (95 calories, 25 g carbohydrates)1 medium appleDinner (371 calories, 28 g carbohydrates)1 servingCheesy Spinach-&-Artichoke Stuffed Spaghetti Squash2 cups mixed greens2 Tbsp.Citrus VinaigretteDaily Totals: 1,212 calories, 61 g protein, 103 g carbohydrates, 35 g fiber, 66 g fat, 1,510 mg sodium.Day 19Breakfast (260 calories, 23 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconut1 Tbsp. slivered almondsA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (364 calories, 20 g carbohydrates)1 servingSpicy Slaw Bowls with Shrimp & EdamameP.M. Snack: (61 calories, 15 g carbohydrates)1 plumDinner (443 calories, 12 g carbohydrates)1 servingZucchini EnchiladasMeal-Prep Tip:Defrost 2 servings of theSlow-Cooker Vegetable Soupovernight in the refrigerator to have for lunch on Days 20 and 21.Daily Totals: 1,222 calories, 72 g protein, 94 g carbohydrates, 28 g fiber, 66 g fat, 668 mg sodium.Day 20Meal-Prep Tip:Start theClassic Beef Stroganoffin the slow cooker in the morning. Cook it on the Low setting so it’ll be ready in time for dinner (8-10 hours).Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (156 calories, 1 g carbohydrate)2 hard-boiled eggs seasoned with a pinch each of salt and pepperLunch (324 calories, 31 g carbohydrates)1 servingSlow-Cooker Vegetable Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (216 calories, 28 g carbohydrates)1 medium pear1 oz. Cheddar cheeseDinner (257 calories, 14 g carbohydrates)1 servingClassic Beef StroganoffDaily Totals: 1,220 calories, 66 g protein, 104 g carbohydrates, 28 g fiber, 65 g fat, 2,049 mg sodium.Day 21Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (48 calories, 11 g carbohydrates)3/4 cup raspberriesLunch (324 calories, 31 g carbohydrates)1 servingSlow-Cooker Vegetable Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (116 calories, 4 g carbohydrates)15 almondsDinner (409 calories, 44 g carbohydrates)1 servingPork Chops with Balsamic Sweet Onions1 servingMiso Sweet Potatoes1 servingSteamed Fresh Green BeansDaily Totals: 1,197 calories, 56 g protein, 108 g carbohydrates, 35 g fiber, 65 g fat, 2,185 mg sodium.Week 4How to Meal-Prep for Your Week of MealsMake theChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 23, 24, 25 and 26. (Store in the same airtight meal prep containers from Week 1.)Hard-boil 3 eggs for theEgg Salad Lettuce Wrapsfor lunch on Day 22. Refrigerate in a reusable bag.Make theCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make the dressing in a Mason jar.Day 22Breakfast (260 calories, 49 g carbohydrates)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup blueberriesA.M. Snack (30 calories, 8 g carbohydrates)1 medium plumLunch (436 calories, 21 g carbohydrates)1 servingEgg Salad Lettuce WrapsP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (414 calories, 16 g carbohydrates)1 servingSpeedy Crab Cakes2 cups mixed greens2 Tbsp.Citrus VinaigretteDaily Totals: 1,205 calories, 61 g protein, 108 g carbohydrates, 24 g fiber, 62 g fat, 1,377 mg sodium.Day 23Rachel MarekBreakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (107 calories, 17 g carbohydrates)2 plums6 almondsLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (430 calories, 31 g carbohydrates)1 servingPhilly Cheesesteak Stuffed Peppers1 servingOven Baked Sweet Potato FriesDaily Totals: 1,217 calories, 70 g protein, 107 g carbohydrates, 27 g fiber, 62 g fat, 1,517 mg sodium.Day 24Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (115 calories, 1 g carbohydrate)1 oz. Cheddar cheeseLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (42 calories, 11 g carbohydrates)1/2 cup blueberriesDinner (431 calories, 41 g carbohydrates)1 servingWhite Bean-Sage Cauliflower Gnocchi1 servingParmesan-Balsamic Roasted Brussels SproutsDaily Totals: 1,206 calories, 55 g protein, 97 g carbohydrates, 30 g fiber, 69 g fat, 1,527 mg sodium.Day 25Breakfast: (221 calories, 21 g carbohydrates)1 cup raspberries1/2 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconutA.M. Snack (30 calories 8 g carbohydrates)1 plumLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (63 calories, 16 g carbohydrates)3/4 cup blueberriesDinner (553 calories, 28 g carbohydrates)1 servingTaco Spaghetti Squash BoatsDaily Totals: 1,218 calories, 72 g protein, 87 g carbohydrates, 26 g fiber, 70 g fat, 1,189 mg sodium.Day 26Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia PurcellBreakfast (252 calories, 26 g carbohydrates)1 servingLow-Carb Blueberry Muffins3/4 cup raspberriesA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (351 calories, 14 g carbohydrates)1 servingChicken Satay Bowls with Spicy Peanut SauceP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (442 calories, 15 g carbohydrates)1 servingSalmon-Stuffed Avocados2 cups mixed greens2 Tbsp.Citrus VinaigretteMeal-Prep Tip:Hard-boil 4 eggs and refrigerate to have for snacks on Days 27 and 28.Daily Totals: 1,208 calories, 61 g protein, 98 g carbohydrates, 32 g fiber, 70 g fat, 1,320 mg sodium.Day 27Breakfast (344 calories, 26 g carbohydrates)1 cup raspberries1 cup whole milk plain Greek yogurt1 Tbsp. shredded unsweetened coconutA.M. Snack (30 calories, 8 g carbohydrates)1 plumLunch (360 calories, 30 g carbohydrates)1 servingWhite Bean & Veggie SaladP.M. Snack (156 calories, 1 g carbohydrates)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner: (332 calories, 18 g carbohydrates)1 servingVegan Butternut Squash Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteMeal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Days 28 and 30.Daily Totals: 1,223 calories, 52 g protein, 83 g carbohydrates, 29 g fiber, 81 g fat, 1,331 mg sodium.Day 28Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack: (101 calories, 27 g carbohydrates)1 medium pearLunch: (332 calories, 18 g carbohydrates)1 servingVegan Butternut Squash Soup2 cups mixed greens2 Tbsp.Citrus VinaigretteP.M. Snack (156 calories, 1 g carbohydrate)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner (350 calories, 18 g carbohydrates)1 servingSpaghetti Squash Shrimp ScampiDaily Totals: 1,207 calories, 51 g protein, 94 g carbohydrates, 26 g fiber, 72 g fat, 1,742 mg sodium.Week 5How to Meal-Prep for Your Week of MealsHard-boil 2 eggs and refrigerate for a snack on Day 30. Refrigerate in a reusable bag.Day 29Breakfast (285 calories, 14 g carbohydrates)1 serving"Egg in a Hole" Peppers with Avocado SalsaA.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesLunch (355 calories, 65 carbohydrates)1 servingSlow-Cooker Vegetable Soup1 (3-inch) slice whole-wheat baguetteP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (453 calories, 14 g carbohydrates)1 servingPaprika Chicken Thighs with Brussels SproutsDaily Totals: 1,219 calories, 78 g protein, 124 g carbohydrates, 31 g fiber, 50 g fat, 2,347 mg sodium.Day 30Breakfast (268 calories, 30 g carbohydrates)1 servingLow-Carb Blueberry Muffins1 cup raspberriesA.M. Snack (115 calories, 1 g carbohydrates)1 oz. Cheddar cheeseLunch (363 calories, 52 g carbohydrates)1 servingVegan Butternut Squash Soup1 (3-inch) slice whole-wheat baguetteP.M. Snack (156 calories, 1 g carbohydrates)2 hard-boiled eggs seasoned with salt and pepper to tasteDinner (324 calories, 16 g carbohydrates)1 servingTaco Stuffed AvocadosDaily Totals: 1,225 calories, 50 g protein, 100 g carbohydrates, 25 g fiber, 75 g fat, 1,900 mg sodium.You Did It!Give yourself a pat on the back for a job well done. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful.

Carbohydrates have been villainizedfor their alleged contribution to weight gain. Some research, as outlined in a 2023StatPearlsarticle, suggests that a very low-carb diet can be effective initially for weight loss. However, the article also points out that after a year or so, all types of diets, including low-carb and low-fat, produce similar rates of weight loss.

There are differing opinions regarding how many carbs are in a low-carb diet, but the truth is you don’t have to go as low as theketoandWhole30diets suggest to get weight loss benefits. One reason eating fewer carbohydrates can be effective is that it often leads to a reduction in overall calorie intake.

When you cut higher-carb foods from your diet—like whole grains, legumes, certain fruits and starchy vegetables—you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Sincefiber helps keep you feeling full and satisfiedafter meals, you want to be sure you’re still getting enough each day.

Carbohydrate-rich foods provide a lot of important nutrients, some of which are difficult to get from other foods. With that in mind, we designed this meal plan with a moderate amount of carbs to ensure you still get these essential nutrients. You’ll find a variety of carb-containing foods in this plan—like fruit, Greek yogurt and beans—along withlow-carb foods—like lean protein and healthy fats—that together create an easy-to-follow 30-day balanced meal plan.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Whether you follow this meal plan exactly as it’s laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we’re sure you’ll find it helpful. Couple this healthy meal plan with regular exercise, and you’re on track to lose a healthy1 to 2 poundsper week.

How to Meal-Prep for Your Week of Meals

20 Low-Carb Lunch Ideas for Work That Will Actually Fill You Up

Breakfast (259 calories, 10 g carbohydrates)

A.M. Snack (62 calories, 15 g carbohydrates)

Lunch (340 calories, 14 g carbohydrates)

P.M. Snack (32 calories, 7 g carbohydrates)

Dinner (508 calories, 47 g carbohydrates)

Daily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.

Breakfast (252 calories, 26 g carbohydrates)

Lunch (298 calories, 15 g carbohydrates)

P.M. Snack (61 calories, 15 g carbohydrates)

Dinner (543 calories, 20 g carbohydrates)

Daily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.

Breakfast (266 calories, 30 g carbohydrates)

A.M. Snack (110 calories, 14 g carbohydrates)

P.M. Snack (92 calories, 3 g carbohydrates)

Dinner (459 calories, 29 g carbohydrates)

Daily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.

Breakfast (260 calories, 23 g carbohydrates)

A.M. Snack (218 calories, 28 g carbohydrates)

P.M. Snack (30 calories, 8 g carbohydrates)

Dinner (409 calories, 19 g carbohydrates)

Daily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.

A.M. Snack (209 calories, 26 g carbohydrates)

P.M. Snack (145 calories, 17 g carbohydrates)

Dinner (300 calories, 32 g carbohydrates)

Meal-Prep Tip:Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.

Breakfast (260 calories, 48 g carbohydrates)

A.M. Snack (115 calories, 6 g carbohydrates)

Lunch (300 calories, 32 g carbohydrates)

P.M. Snack (95 calories, 25 g carbohydrates)

Dinner (436 calories, 16 g carbohydrates)

Daily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.

A.M. Snack (61 calories, 15 g carbohydrates)

Lunch (436 calories, 21 g carbohydrates)

P.M. Snack (62 calories, 2 g carbohydrates)

Dinner (400 calories, 37 g carbohydrates)

Daily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (62 calories, 14 g carbohydrates)

Lunch (360 calories, 30 g carbohydrates)

Dinner (414 calories, 20 g carbohydrates)

Daily Totals: 1,204 calories, 60 g protein, 109 g carbohydrates, 35 g fiber, 63 g fat, 1,531 mg sodium.

Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer

A.M. Snack (143 calories, 19 g carbohydrates)

Lunch (216 calories, 16 g carbohydrates)

P.M. Snack (141 calories, 27 carbohydrates)

Dinner (448 calories, 45 g carbohydrates)

Daily Totals: 1,220 calories, 78 g protein, 126 g carbohydrates, 27 g fiber, 51 g fat, 1,916 mg sodium.

Breakfast (238 calories, 41 g carbohydrates)

A.M. Snack (153 calories, 18 g carbohydrates)

Lunch (278 calories, 31 g carbohydrates)

P.M. Snack (135 calories, 18 g carbohydrates)

Dinner (397 calories, 13 g carbohydrates)

Daily Totals: 1,201 calories, 64 g protein, 122 g carbohydrates, 29 g fiber, 57 g fat, 1,531 mg sodium.

A.M. Snack (139 calories, 17 g carbohydrates)

Lunch (311 calories, 41 g carbohydrates)

P.M. Snack (101 calories, 27 carbohydrates)

Dinner (389 calories, 12 g carbohydrates)

Daily Totals: 1,213 calories, 69 g protein, 117 g carbohydrates, 29 g fiber, 59 g fat, 1,558 mg sodium.

A.M. Snack (179 calories, 30 g carbohydrates)

P.M. Snack (266 calories, 26 g carbohydrates)

Dinner (316 calories, 16 g carbohydrates)

Meal-Prep Tip:Refrigerate 1 serving of the mac & cheese with peas and bacon to have for lunch on Day 13.

Daily Totals: 1,215 calories, 59 g protein, 129 g carbohydrates, 27 g fiber, 58 g fat, 1,568 mg sodium.

Breakfast (277 calories, 24 g carbohydrates)

Lunch (316 calories, 16 g carbohydrates)

P.M. Snack (209 calories, 26 g carbohydrates)

Dinner (336 calories, 10 g carbohydrates)

Meal-Prep Tip:Refrigerate 1 serving of the chicken and guacamole to have for lunch on Day 14.

Daily Totals: 1,200 calories, 64 g protein, 92 g carbohydrates, 28 g fiber, 69 g fat, 1,469 mg sodium.

Breakfast (285 calories, 14 g carbohydrates)

A.M. Snack (162 calories, 20 g carbohydrates)

Lunch (336 calories, 10 g carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (355 calories, 65 g carbohydrates)

Meal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Day 15. Freeze 3 single servings of the soup in individual containers to have for lunch on Days 20, 21 and 29.

Daily Totals: 1,200 calories, 66 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 2,318 mg sodium.

Lunch (350 calories, 53 g carbohydrates)

P.M. Snack (101 calories, 27 g carbohydrates)

Dinner (383 calories, 11 g carbohydrates)

Daily Totals: 1,217 calories, 79 g protein, 125 g carbohydrates, 33 g fiber, 47 g fat, 2,597 mg sodium.

Lunch (364 calories, 20 g carbohydrates)

Dinner (367 calories, 14 g carbohydrates)

Meal-Prep Tip:Hard-boil 3 eggs and refrigerate to have for snacks on Days 17 and 20.

Daily Totals: 1,208 calories, 77 g protein, 93 g carbohydrates, 31 g fiber, 62 g fat, 1,473 mg sodium.

Breakfast (260 calories, 23 carbohydrates)

A.M. Snack (78 calories, 20 g carbohydrates)

Dinner (377 calories, 27 g carbohydrates)

Daily Totals: 1,180 calories, 82 g protein, 97 g carbohydrates, 29 g fiber, 54 g fat, 1,165 mg sodium.

A.M. Snack (109 calories, 10 g carbohydrates)

Dinner (371 calories, 28 g carbohydrates)

Daily Totals: 1,212 calories, 61 g protein, 103 g carbohydrates, 35 g fiber, 66 g fat, 1,510 mg sodium.

A.M. Snack (95 calories, 25 g carbohydrates)

P.M. Snack: (61 calories, 15 g carbohydrates)

Dinner (443 calories, 12 g carbohydrates)

Meal-Prep Tip:Defrost 2 servings of theSlow-Cooker Vegetable Soupovernight in the refrigerator to have for lunch on Days 20 and 21.

Daily Totals: 1,222 calories, 72 g protein, 94 g carbohydrates, 28 g fiber, 66 g fat, 668 mg sodium.

Meal-Prep Tip:Start theClassic Beef Stroganoffin the slow cooker in the morning. Cook it on the Low setting so it’ll be ready in time for dinner (8-10 hours).

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack (156 calories, 1 g carbohydrate)

Lunch (324 calories, 31 g carbohydrates)

P.M. Snack (216 calories, 28 g carbohydrates)

Dinner (257 calories, 14 g carbohydrates)

Daily Totals: 1,220 calories, 66 g protein, 104 g carbohydrates, 28 g fiber, 65 g fat, 2,049 mg sodium.

A.M. Snack (48 calories, 11 g carbohydrates)

P.M. Snack (116 calories, 4 g carbohydrates)

Dinner (409 calories, 44 g carbohydrates)

Daily Totals: 1,197 calories, 56 g protein, 108 g carbohydrates, 35 g fiber, 65 g fat, 2,185 mg sodium.

Breakfast (260 calories, 49 g carbohydrates)

A.M. Snack (30 calories, 8 g carbohydrates)

P.M. Snack (64 calories, 15 g carbohydrates)

Dinner (414 calories, 16 g carbohydrates)

Daily Totals: 1,205 calories, 61 g protein, 108 g carbohydrates, 24 g fiber, 62 g fat, 1,377 mg sodium.

Rachel Marek

A.M. Snack (107 calories, 17 g carbohydrates)

Lunch (351 calories, 14 g carbohydrates)

Dinner (430 calories, 31 g carbohydrates)

Daily Totals: 1,217 calories, 70 g protein, 107 g carbohydrates, 27 g fiber, 62 g fat, 1,517 mg sodium.

A.M. Snack (115 calories, 1 g carbohydrate)

P.M. Snack (42 calories, 11 g carbohydrates)

Dinner (431 calories, 41 g carbohydrates)

Daily Totals: 1,206 calories, 55 g protein, 97 g carbohydrates, 30 g fiber, 69 g fat, 1,527 mg sodium.

Breakfast: (221 calories, 21 g carbohydrates)

A.M. Snack (30 calories 8 g carbohydrates)

P.M. Snack (63 calories, 16 g carbohydrates)

Dinner (553 calories, 28 g carbohydrates)

Daily Totals: 1,218 calories, 72 g protein, 87 g carbohydrates, 26 g fiber, 70 g fat, 1,189 mg sodium.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

A.M. Snack (101 calories, 27 g carbohydrates)

Dinner (442 calories, 15 g carbohydrates)

Meal-Prep Tip:Hard-boil 4 eggs and refrigerate to have for snacks on Days 27 and 28.

Daily Totals: 1,208 calories, 61 g protein, 98 g carbohydrates, 32 g fiber, 70 g fat, 1,320 mg sodium.

Breakfast (344 calories, 26 g carbohydrates)

P.M. Snack (156 calories, 1 g carbohydrates)

Dinner: (332 calories, 18 g carbohydrates)

Meal-Prep Tip:Refrigerate 2 servings of the soup to have for lunch on Days 28 and 30.

Daily Totals: 1,223 calories, 52 g protein, 83 g carbohydrates, 29 g fiber, 81 g fat, 1,331 mg sodium.

A.M. Snack: (101 calories, 27 g carbohydrates)

Lunch: (332 calories, 18 g carbohydrates)

P.M. Snack (156 calories, 1 g carbohydrate)

Dinner (350 calories, 18 g carbohydrates)

Daily Totals: 1,207 calories, 51 g protein, 94 g carbohydrates, 26 g fiber, 72 g fat, 1,742 mg sodium.

A.M. Snack (64 calories, 15 g carbohydrates)

Lunch (355 calories, 65 carbohydrates)

Dinner (453 calories, 14 g carbohydrates)

Daily Totals: 1,219 calories, 78 g protein, 124 g carbohydrates, 31 g fiber, 50 g fat, 2,347 mg sodium.

A.M. Snack (115 calories, 1 g carbohydrates)

Lunch (363 calories, 52 g carbohydrates)

Dinner (324 calories, 16 g carbohydrates)

Daily Totals: 1,225 calories, 50 g protein, 100 g carbohydrates, 25 g fiber, 75 g fat, 1,900 mg sodium.

Give yourself a pat on the back for a job well done. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!