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Low Carb Meals Plan for 7 Days

The following sample of low carb diet menus are examples of what you can eat for 7 days while on low carb diet. You can repeat for two weeks or more to kick off your induction phase. The low carb meals plan aims to keep the intake of carb to 20 grams or less per day to get your body into Ketosis, while having a large variety of nutritious, nutrient-dense, foods.


Day 1:

  • Breakfast
    Two egg omelet with sausage and roasted red peppers

  • Lunch
    Reuben sandwich (corned beef, Swiss cheese and sauerkraut) on one slice low carb bread
    Green salad with low carb dressing

  • Dinner
    Grilled chicken breast
    Steamed asparagus and yellow squash
    Mixed salad with vinaigrette or low carb dressing

  • Snack
    Celery sticks with low carb dip

Day 2:

  • Breakfast
    Two poached eggs with smoked salmon in cream dill sauce, and half small tomato

  • Lunch
    Grilled beef patty
    Steamed broccoli and cauliflower
    Mixed green salad with olive oil & balsamic vinaigrette

  • Dinner
    Roast chicken with herbs
    Broccoli with parmesan curls
    Endive and radish salad with vinaigrette

  • Snack
    Red pepper sticks with low carb dip

Day 3:

  • Breakfast
    One low carb muffin and one hard-boiled egg

  • Lunch
    Cobb salad (avocado, tomato, chicken, hard-boiled egg, blue cheese and bacon over lettuce) with olive and balsamic vinaigrette

  • Dinner
    Salmon with Steel’s Wasabi Teriyaki sauce
    Steamed green beans with sesame oil
    Cabbage slaw with low carb Cole Slaw dressing

  • Snack
    Olives and Cheddar cubes

Day 4:

  • Breakfast
    Two scrambled eggs with two slices of bacon and one slice of low carb bread

  • Lunch
    Shrimp salad over lettuce and tomato slices with low carb dressing

  • Dinner
    Broiled lamb chops
    Swiss chard with garlic and olive oil
    Mixed green salad with olive oil and balsamic vinaigrette

  • Snack
    Atkins Advantage shake


Day 5:

  • Breakfast
    Two low carb pancakes with low carb syrup and three turkey sausages

  • Lunch
    Large tossed salad with tuna, tomatoes and low carb dressing

  • Dinner
    Roasted pork tenderloin
    Sautéed spinach and red peppers

  • Snack
    Stallone high protein low carb pudding

Day 6:

  • Breakfast
    One low carb muffin and two slices of Cheddar cheese

  • Lunch
    Steak and pepper fajitas on low carb tortilla
    Romaine and avocado salad with Olivado Avocado oil and lemon

  • Dinner
    Grilled tuna with spice rub
    Zucchini and mushrooms skewers

  • Snack
    Atkins Advantage bar

Day 7:

  • Breakfast
    Poached egg on one slice low carb bread, two tomato slices and two slices Cheddar cheese 

  • Lunch
    Chef Salad (roast turkey, cheese, red onion and sliced tomatoes over romaine) with olive and balsamic vinaigrette

  • Dinner
    Turkey meatloaf
    Green bean, snow pea and pepper medley

  • Snack
    Olives and Cheddar cubes

FREE Delicious Meal Plan for Diabetics! More than 50 low-carb recipes Nutritionist tested and approved. Day-by-day menus for breakfast, lunch, dinner, and snacks

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