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Low Carb meal plan: 2,000 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

400 kcal
nonfat Greek yogurt328g | 193 kcal
cherries100g | 63 kcal
almonds25g | 144 kcal

Snack

200 kcal
carrot sticks61g | 25 kcal
hummus74g | 175 kcal

Lunch

800 kcal
Braised Cabbage with Pork and Prunes800 kcal

Snack

200 kcal
cucumber124g | 19 kcal
hummus76g | 181 kcal

Dinner

400 kcal
raw chicken breast
raw broccoli
dry quinoa
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Tuesday

Breakfast

400 kcal
hummus99g | 235 kcal
avocado86g | 137 kcal
tomatoes75g | 14 kcal
cucumber96g | 14 kcal

Snack

200 kcal
nonfat Greek yogurt295g | 174 kcal
strawberries81g | 26 kcal

Lunch

800 kcal
Cabbage and Carrot Ensalada with Warm Salmon and Citrus Dressing800 kcal

Snack

200 kcal
blueberries92g | 52 kcal
sunflower seeds25g | 148 kcal

Dinner

400 kcal
raw lean beef
raw green beans
dry white rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Wednesday

Breakfast

400 kcal
Egg and cheese breakfast quesadilla400 kcal
Ingredients and method
  • 50g flour tortilla · 148 kcal
  • 102g egg · 145 kcal
  • 21g cheddar cheese · 88 kcal
  • 103g tomatoes · 19 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

200 kcal
raw carrots101g | 42 kcal
cottage cheese162g | 158 kcal

Lunch

800 kcal
Moroccan Shrimp and Tomato Tagine with Olives and Cumin800 kcal

Snack

200 kcal
cottage cheese168g | 165 kcal
blueberries61g | 35 kcal

Dinner

400 kcal
raw shrimp, peeled and deveined
raw kale
whole wheat bread47g | 118 kcal
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Thursday

Breakfast

400 kcal
cottage cheese262g | 257 kcal
mango120g | 72 kcal
almonds12g | 71 kcal

Snack

200 kcal
banana110g | 98 kcal
almonds18g | 102 kcal

Lunch

800 kcal
Chanterelle and Herb Omelet with Roasted Tomato800 kcal

Snack

200 kcal
walnuts23g | 152 kcal
apple93g | 48 kcal

Dinner

400 kcal
firm tofu155g | 223 kcal
raw carrots91g | 37 kcal
avocado56g | 90 kcal
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Friday

Breakfast

400 kcal
skyr433g | 260 kcal
apple138g | 72 kcal
walnuts10g | 68 kcal

Snack

200 kcal
apple82g | 43 kcal
peanut butter26g | 157 kcal

Lunch

800 kcal
Miso Romesco Salmon with Roasted Broccoli and Lemon Almonds800 kcal

Snack

200 kcal
nonfat Greek yogurt186g | 110 kcal
chia seeds19g | 90 kcal

Dinner

400 kcal
raw turkey breast
cucumber70g | 11 kcal
dry brown rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Saturday

Breakfast

400 kcal
Egg and avocado breakfast tacos400 kcal
Ingredients and method
  • 32g corn tortillas · 70 kcal
  • 122g egg · 175 kcal
  • 83g avocado · 132 kcal
  • 130g tomatoes · 23 kcal
Cook the egg to your preference. Fill the warm tortillas with egg, avocado, and tomatoes.

Snack

200 kcal
nonfat Greek yogurt282g | 167 kcal
strawberries104g | 33 kcal

Lunch

800 kcal
Georgian Style Chicken Tabaka With Garlic Vinegar Pan Sauce800 kcal

Snack

200 kcal
cucumber141g | 21 kcal
cream cheese51g | 179 kcal

Dinner

400 kcal
raw salmon
raw spinach70g | 16 kcal
raw sweet potatoes
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Sunday

Breakfast

400 kcal
nonfat Greek yogurt353g | 208 kcal
apple71g | 37 kcal
almonds27g | 155 kcal

Snack

200 kcal
raw carrots47g | 19 kcal
cottage cheese184g | 181 kcal

Lunch

800 kcal
Turmeric Chicken and Green Bean Stew800 kcal

Snack

200 kcal
cucumber71g | 11 kcal
hummus80g | 189 kcal

Dinner

400 kcal
tuna241g | 280 kcal
asparagus56g | 11 kcal
raw potatoes
olive oil (for cooking)6g | 50 kcal
Total Calories2000
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 2,000 kcal per day.