7-Day Low-Carb Meal Plan
This low-carb week replaces bread, pasta, rice and potatoes with vegetables, while keeping protein and healthy fats at every meal. It is a moderate low-carb approach, not a strict ketogenic diet.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Scrambled eggs with spinach and avocado | Chicken Caesar salad (no croutons) | Salmon with roasted broccoli and garlic butter |
| Tuesday | Greek yogurt with berries and seeds | Leftover salmon with mixed salad | Zucchini noodles with turkey meatballs and tomato sauce |
| Wednesday | Cheese and ham omelette | Tuna-stuffed avocados with salad | Chicken thighs with cauliflower mash and green beans |
| Thursday | Chia pudding with coconut milk | Leftover chicken and cauliflower bowl | Beef and vegetable stir-fry (no rice) |
| Friday | Boiled eggs and cherry tomatoes | Lettuce-wrap burgers | Baked cod with ratatouille |
| Saturday | Mushroom and cheese frittata | Greek salad with grilled halloumi | Pork chops with sautéed cabbage |
| Sunday | Smoked salmon and cream cheese cucumber rolls | Cauliflower rice bowl with leftover pork | Roast chicken with roasted Mediterranean vegetables |
Grocery list
Protein
- Eggs
- Chicken breasts
- Chicken thighs
- Whole chicken
- Salmon fillets
- Cod fillets
- Minced turkey
- Minced beef
- Beef strips
- Pork chops
- Ham
- Canned tuna
- Smoked salmon
Produce
- Spinach
- Broccoli
- Cauliflower
- Zucchini
- Aubergine
- Bell peppers
- Green beans
- Cabbage
- Mushrooms
- Lettuce
- Cucumber
- Cherry tomatoes
- Avocados
- Berries
- Garlic
- Onions
Dairy
- Greek yogurt
- Cheese
- Halloumi
- Feta
- Cream cheese
- Butter
- Parmesan
Pantry
- Olive oil
- Chia seeds
- Coconut milk
- Mixed seeds
- Canned tomatoes
- Soy sauce
Tips for this week
- Swap rather than remove: cauliflower rice, zucchini noodles and lettuce wraps keep meals familiar.
- Keep protein at every meal to stay full.
- Watch for hidden sugars in sauces, dressings and flavoured yogurts.
- If you have a medical condition such as diabetes, check with your doctor before changing your carb intake.
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Download on the App StoreFrequently asked questions
Is low-carb the same as keto?
No. Keto is a very strict form of low-carb. This plan is a moderate approach that still includes fruit like berries and dairy.
What can I eat instead of bread and pasta?
Lettuce wraps, cauliflower rice or mash, zucchini noodles and extra vegetables.
Is a low-carb diet safe?
Many people follow it without problems, but anyone with a medical condition or on medication should consult a health professional first.
More meal plans
- 7-Day High-Protein Meal Plan
- 7-Day Mediterranean Diet Meal Plan
- Healthy Weekly Meal Plan for Beginners
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