Low Carb Meal Plan: Free 7-day sample menu

A free 7-day low carb menu that’s easier to stick with than keto

Low carb eating doesn't mean boring meals. Our plans feature satisfying, flavorful recipes that keep carbs low while keeping you full and energized.

See Sample Meals

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Meals
7 days
Grocery list
Included
Recipes this week
22
Printable
No email

What is Low Carb?

A low carb diet reduces carbohydrate intake—typically to under 100-150 grams per day—while emphasizing protein and healthy fats. It's more flexible than keto, allowing for a wider variety of foods while still providing benefits like weight loss, stable blood sugar, and reduced cravings.

Free 7-Day Low Carb Meal Plan

Low carb gives you more room than keto: this week includes coconut pancakes and waffles for breakfast, stir-fries with more vegetables, and simple snacks, all from low carb recipes in our library. The days with a full verified total stay well under 100 g of carbs. Macros are shown for every recipe whose nutrition we’ve verified, and a day total appears only when every item that day is verified.

Jump to grocery list

Day 1

Day 2

Day total: 1,227 kcal · 96 g protein · 44 g carbs · 75 g fat

Day 3

Day 4

Day total: 1,056 kcal · 75 g protein · 41 g carbs · 64 g fat

Day 5

Day 6

Day total: 1,220 kcal · 87 g protein · 38 g carbs · 80 g fat

Day 7

Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.

Daily Macros for the Week

Daily calories, protein, carbs and fat for the 7-day Low Carb sample plan
DayCaloriesProteinCarbsFat
Day 1Nutrition coming soon
Day 21,22796 g44 g75 g
Day 3Nutrition coming soon
Day 41,05675 g41 g64 g
Day 5Nutrition coming soon
Day 61,22087 g38 g80 g
Day 7Nutrition coming soon

Typical Low Carb split

50%
Fat
30%
Protein
20%
Carbs

Share of calories from each macro.

Find your calorie and macro targets with the free TDEE calculator →

Low Carb Grocery List for the Week

Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.

Produce

  • Arugula: 3½ cup
  • Baby cucumber: 3
  • Broccoli: 7 head
  • Celery: 2 stalk
  • Cucumber: ½
  • Lemon: ½
  • Mixed baby green: 1 handful
  • Napa cabbage: 1 cup
  • Onion: 1 whole + ¼ cup + 1 tbsp
  • Red onion: ½ cup + 4 slice

Meat & Seafood

  • Beef top sirloin: 6 oz
  • Prosciutto: 2 piece
  • Sausage link: 7
  • Shrimp: 35
  • Stir fry beef: 1⅛ lb
  • Strip steak: 1⅛ lb
  • Tuna: 2 can

Dairy & Eggs

  • Cheddar cheese: 1½ cup + ½ slice
  • Cream cheese: 2 spoonful
  • Egg: 10
  • Hard boiled egg: 3
  • Heavy cream: ½ cup

Oils & Condiments

  • Avocado mayo: 1 spoonful + 3⅔ tbsp
  • Avocado oil: 11⅓ tbsp
  • Coconut oil: 4 tbsp
  • Dijon mustard: 1½ tsp
  • Dill pickle: 1 spear
  • Olive oil: 1 tbsp
  • Tabasco: 1½ tbsp

Pantry

  • Chicken stock: 1¼ cup
  • Chocolate chip: to taste
  • Coconut cream: 2 tbsp
  • Coconut flake: ½ cup
  • Coconut milk: 4 tbsp
  • Pancake mix: 3½ cup
  • Roasted red pepper: ¾ cup + 4 slice

Spices & Seasonings

  • Black pepper: 1 pinch

Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.

Is a Low Carb Meal Plan Right for You?

A good fit if

  • You want to cut carbs but keto feels too strict
  • You want a few familiar breakfasts like pancakes and waffles
  • You prefer whole-food meals with lots of protein and vegetables
  • You want a flexible plan the whole household can eat

Probably not for you if

  • You take diabetes medication and haven’t talked to your doctor about lowering carbs
  • You’re aiming for ketosis specifically (see the keto plan instead)
  • You avoid meat and seafood

Tips for your first low carb week

  1. Make a double batch of pancake batter on day one and keep it in the fridge for day four.
  2. Stir-fries are the most flexible meal here; swap in whatever low-carb vegetables are cheapest.
  3. Keep cut celery and cucumbers ready for a quick snack if you need one.
  4. If you plateau, trade the pancake or waffle breakfasts for eggs.

Benefits of Low Carb

Sustainable Weight Loss

Reducing carbs naturally decreases appetite and calorie intake without feeling deprived.

Stable Energy

Avoid the blood sugar roller coaster with steady, reliable energy throughout the day.

Flexible & Maintainable

More food choices than strict keto makes this approach easier to stick with long-term.

Reduced Cravings

Higher protein and fat intake keeps you satisfied and reduces sugar cravings.

Better Blood Sugar

Ideal for those looking to manage or prevent blood sugar issues.

Mental Clarity

Many people report improved focus and reduced brain fog on low carb.

What to Eat on Low Carb

Foods to Enjoy

  • Meat and poultry
  • Fish and seafood
  • Eggs
  • Cheese and full-fat dairy
  • Non-starchy vegetables
  • Nuts and seeds
  • Healthy oils (olive, coconut, avocado)
  • Berries (in moderation)
  • Low-carb vegetables (leafy greens, broccoli, cauliflower)

Foods to Avoid

  • Bread and pasta
  • Rice and grains
  • Sugary foods and drinks
  • Potatoes and starchy vegetables
  • Most fruits (except berries)
  • Beans and legumes
  • Beer and sweet cocktails
  • Candy and desserts
  • Processed snack foods

36 Low Carb Recipes to Try

Every recipe from the sample week, plus more low carb recipes from our library to swap in.

Browse all low carb recipes

Breakfast

Lunch

Dinner

Snacks

Low Carb guides

Related diets

Low Carb FAQs

Is this Low Carb meal plan really free?
Yes. The 7-day sample menu, verified macros and grocery list on this page are free to read and print. You don't need an email address or an account. A Ultimate Meal Plans membership adds a new low carb plan every week, full recipe instructions and an automatic shopping list, with a 14-day free trial on the quarterly plan.
How many calories are in this Low Carb meal plan?
On the 3 days where every recipe has verified nutrition, the menu comes to 1,056 to 1,227 calories a day. We're still verifying nutrition for the other recipes, so we don't publish totals for the remaining days. The menu is written as one serving of each recipe for one adult, so scale portions to your needs; our free TDEE calculator can estimate yours.
How many carbs is considered 'low carb'?
Low carb typically means under 100-150g of carbs per day. Our meal plans aim for 50-100g daily, which provides flexibility while still delivering results. This is higher than keto (under 20-50g) but still significantly reduced from a standard diet.
What's the difference between low carb and keto?
Low carb is more flexible, typically allowing 50-150g carbs daily, while keto requires under 20-50g to achieve ketosis. Low carb focuses on reducing carbs; keto focuses on a specific metabolic state.
Can I eat fruit on low carb?
Yes! Berries are excellent choices as they're lower in carbs. Small portions of other fruits can fit too. You have more flexibility than on keto, just track your daily totals.
Will I lose weight on low carb?
Many people lose weight on low carb due to reduced appetite, stable blood sugar, and lower overall calorie intake. Results vary, but it's one of the most well-researched approaches for weight loss.
How many carbs are in a low carb meal plan?
Most low carb plans land between 50 and 130 g of carbs a day. The days in this sample week with verified totals come in well under that, so there’s room to add fruit, a starchy vegetable or larger portions if you need them.
Is low carb the same as keto?
No. Keto limits carbs to roughly 20 to 50 g a day to reach ketosis, while low carb is a looser range that doesn’t require ketosis. Low carb is usually easier to sustain long term.
Can I eat bread on a low carb diet?
Regular bread uses up most of a low carb budget quickly, so plans like this one skip it. Lettuce wraps, roll-ups and low carb pancake mixes cover most of the same jobs.

Ready to Start Your Low Carb Journey?

Get personalized low carb meal plans with recipes and shopping lists delivered weekly.

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This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.