My-diet.ai Download on the App Store
Download on the App Store

Low Carb meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
nonfat Greek yogurt205g | 121 kcal
cherries62g | 39 kcal
almonds16g | 90 kcal

Snack

100 kcal
carrot sticks30g | 12 kcal
hummus37g | 88 kcal

Lunch

500 kcal
Braised Cabbage with Pork and Prunes500 kcal

Snack

100 kcal
cucumber62g | 9 kcal
hummus38g | 91 kcal

Dinner

250 kcal
raw chicken breast
raw broccoli
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
hummus62g | 147 kcal
avocado54g | 86 kcal
tomatoes47g | 8 kcal
cucumber60g | 9 kcal

Snack

100 kcal
nonfat Greek yogurt148g | 87 kcal
strawberries40g | 13 kcal

Lunch

500 kcal
Cabbage and Carrot Ensalada with Warm Salmon and Citrus Dressing500 kcal

Snack

100 kcal
blueberries46g | 26 kcal
sunflower seeds13g | 74 kcal

Dinner

250 kcal
raw lean beef
raw green beans
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Egg and cheese breakfast quesadilla250 kcal
Ingredients and method
  • 31g flour tortilla · 92 kcal
  • 64g egg · 91 kcal
  • 13g cheddar cheese · 55 kcal
  • 64g tomatoes · 12 kcal
Scramble the egg, then add it to the tortilla with cheese and tomatoes. Fold and cook in a pan until the cheese melts.

Snack

100 kcal
raw carrots51g | 21 kcal
cottage cheese81g | 79 kcal

Lunch

500 kcal
Moroccan Shrimp and Tomato Tagine with Olives and Cumin500 kcal

Snack

100 kcal
cottage cheese84g | 83 kcal
blueberries30g | 17 kcal

Dinner

250 kcal
raw shrimp, peeled and deveined
raw kale
whole wheat bread29g | 73 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
cottage cheese164g | 161 kcal
mango75g | 45 kcal
almonds8g | 44 kcal

Snack

100 kcal
banana55g | 49 kcal
almonds9g | 51 kcal

Lunch

500 kcal
Chanterelle and Herb Omelet with Roasted Tomato500 kcal

Snack

100 kcal
walnuts12g | 76 kcal
apple47g | 24 kcal

Dinner

250 kcal
firm tofu96g | 139 kcal
raw carrots57g | 23 kcal
avocado35g | 56 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
skyr271g | 162 kcal
apple87g | 45 kcal
walnuts7g | 43 kcal

Snack

100 kcal
apple41g | 21 kcal
peanut butter13g | 79 kcal

Lunch

500 kcal
Miso Romesco Salmon with Roasted Broccoli and Lemon Almonds500 kcal

Snack

100 kcal
nonfat Greek yogurt93g | 55 kcal
chia seeds9g | 45 kcal

Dinner

250 kcal
raw turkey breast
cucumber44g | 7 kcal
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Saturday

Breakfast

250 kcal
Egg and avocado breakfast tacos250 kcal
Ingredients and method
  • 20g corn tortillas · 44 kcal
  • 76g egg · 108 kcal
  • 52g avocado · 83 kcal
  • 81g tomatoes · 15 kcal
Cook the egg to your preference. Fill the warm tortillas with egg, avocado, and tomatoes.

Snack

100 kcal
nonfat Greek yogurt141g | 83 kcal
strawberries52g | 17 kcal

Lunch

500 kcal
Georgian Style Chicken Tabaka With Garlic Vinegar Pan Sauce500 kcal

Snack

100 kcal
cucumber70g | 11 kcal
cream cheese25g | 89 kcal

Dinner

250 kcal
raw salmon
raw spinach44g | 10 kcal
raw sweet potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
nonfat Greek yogurt221g | 130 kcal
apple44g | 23 kcal
almonds17g | 97 kcal

Snack

100 kcal
raw carrots24g | 10 kcal
cottage cheese92g | 90 kcal

Lunch

500 kcal
Turmeric Chicken and Green Bean Stew500 kcal

Snack

100 kcal
cucumber35g | 5 kcal
hummus40g | 95 kcal

Dinner

250 kcal
tuna150g | 174 kcal
asparagus35g | 7 kcal
raw potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Explore a lower-carbohydrate week with portioned protein foods, vegetables, dairy, nuts, and seeds. Carbohydrate-rich ingredients are adjusted alongside the rest of each meal.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.