Free meal plan
Low-carb meal plan for weight loss
A week of lower-carb, high-protein meals at about 1,600 calories a day. Not strict keto, just fewer starches and more protein and vegetables.
Daily average
1,600kcal
Calories
126g
Protein
146g
Carbs
51g
Fat
Who this plan is for
For people who feel fuller and have fewer cravings when they cut back on bread, pasta and sugar. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 1,600 calories · 136 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 338 | 24 g |
| Lunch Grilled chicken chickpea salad | 5 oz chicken breast, greens, ½ cup chickpeas, light vinaigrette | 462 | 49 g |
| Snack String cheese + almonds | 2 string cheese, 15 almonds | 267 | 17 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa | 533 | 46 g |
Day 2 · 1,599 calories · 126 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 289 | 26 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce | 495 | 43 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 206 | 26 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 609 | 31 g |
Day 3 · 1,600 calories · 139 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 318 | 34 g |
| Lunch Chicken burrito bowl | 5 oz chicken, ½ cup rice, ½ cup black beans, salsa, lettuce | 551 | 51 g |
| Snack Hummus + veggies | ¼ cup hummus, 1½ cups cut vegetables | 180 | 6 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa | 551 | 48 g |
Day 4 · 1,600 calories · 121 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon | 371 | 31 g |
| Lunch Chicken Cobb salad | 5 oz chicken, 1 egg, ¼ avocado, greens, light dressing | 468 | 44 g |
| Snack Edamame | 1 cup shelled edamame, sea salt | 185 | 17 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 576 | 29 g |
Day 5 · 1,600 calories · 139 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple (portion ×1.25) | 345 | 32 g |
| Lunch Turkey wrap + apple | Whole-wheat wrap, 4 oz turkey breast, lettuce, mustard, 1 apple (portion ×1.25) | 483 | 41 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber (portion ×1.25) | 173 | 14 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa (portion ×1.25) | 599 | 52 g |
Day 6 · 1,600 calories · 97 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Lox on rye | 2 slices rye, 3 oz smoked salmon, 2 tbsp light cream cheese, tomato | 384 | 28 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 448 | 26 g |
| Snack Jerky + baby carrots | 1 oz beef jerky, 1 cup baby carrots | 139 | 11 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 629 | 32 g |
Day 7 · 1,600 calories · 124 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 362 | 25 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 504 | 31 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 164 | 19 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa | 570 | 49 g |
Grocery list
Protein
- eggs
- chicken breast
- skinless chicken thigh
- tuna
- whey in water
- egg whites
- whole egg
- chicken
- whey
- egg
- turkey breast
- hard-boiled eggs
- smoked salmon
- beef jerky
- firm tofu
Dairy
- feta
- string cheese
- nonfat Greek yogurt
- chickpea curry (light coconut milk)
- Greek yogurt
- low-fat cottage cheese
- light cream cheese
- single-serve nonfat Greek yogurt
Produce
- peppers
- onion
- greens
- zucchini
- berries
- cucumber
- apple
- spinach
- lettuce
- cut vegetables
- banana
- avocado
- pineapple
- tomato
- side salad
- baby carrots
- mixed vegetables
Pantry
- chickpeas
- light vinaigrette
- almonds
- quinoa
- granola
- rice
- edamame
- soy sauce
- whole-grain toast
- black beans
- salsa
- hummus
- oats
- cinnamon
- light dressing
- shelled edamame
- sea salt
- Whole-wheat wrap
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
Is low carb better for weight loss?
Studies show low-carb and low-fat diets work about equally well when calories and protein are matched. Pick the one you can stick with.
How many carbs is low carb?
Usually under about 130 grams a day. Keto is much stricter, often under 30–50 grams.
Why did I lose weight so fast at first?
Cutting carbs drops stored glycogen and the water that goes with it, so the first week often shows a big drop. Fat loss continues at a normal pace after that.
More meal plans
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This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.