If you are just starting out on a low carb or keto diet, I have a free low carb meal plan for 1 week using easy but tasty recipes. Each day has less than 20g net carbs and you can customize it anyway you want. Plus I show you how to freeze leftovers for more low carb meals.
You might also like this 52 cheap keto meals post.
Now that the holidays are over, many people want to clean up their diet and maybe even drop a few pounds in the process. Well the easiest way to do this in my experience is to have a plan.
For the next 4 Mondays I am sharing a simple low carb meal plan for 1 week. And the net carbs are under 20g net carbs. So in the end you will have a month’s worth of easy low carb recipes to keep you organized and motivated to start a low carb diet or even get back on the wagon.
I also have some links of other posts you might find helpful as well as a way to use this week’s low carb recipes. I hope it helps you on your low carb journey!
Free Eat Smarter planner!
Last year I gave away a free Eat Smarter Planner to all my readers and I thought it could help you with your weight loss journey. You can check it out in this post if you are interested. Below is an example of the pages you can download and use for tracking.
More meal planning and prepping posts to read.
If you need more low carb meal planning ideas checkout these posts.
189 keto meal prep recipes and ideas. – This post has recipes grouped by type of meal and then tips and ideas for each meal category. It’s a good one to bookmark for reference.
All of my meal prep posts.
Costco food items to by for keto meal planning.
Make your own lunchmeat.
How to make chicken cubes in the Instant Pot.
How to make bone broth and how to cook a whole chicken in the slow cooker.
Big batch of low carb salsa in the slow cooker.
Coconut yogurt you can make in the Instant Pot.
Keto air fryer bagelsmade with yeast.
My 3 day egg fast diet results.
How to use this free and simple low carb meal plan.
Below you will see how I used these recipes for this weeks meal plan. I also have suggestions of how to store leftovers for other meals.
So this week’s recipes are the following.
Breakfast Cookies – makes 12 cookies (you have 6 this week so freeze the other 6)
Broccoli Blender Soup – makes 2 servings (double this batch and freeze for 2 lunches)
Chocolate Fudge – makes 12 pieces (you have 6 this week so freeze the other 6)
Asian Salmon – makes 6 servings (you have 2 this week but repurpose leftovers for the weekend)
Carrot Muffins – makes 16 muffins – (you have 6 this week so freeze the other 10)
Mexican Casserole – makes 6 servings (you have 3 this week so freeze the other 3)
Parmesan Crisps – makes 12 pieces (you have 6 this week so save 6 for the weekend)
Cheesy Zucchini Noodles – makes 4 servings (you have 2 this week so freeze the other 2)
Turkey Meatballs – makes 30 meatballs (you have 8 this week so freeze the other 22)
Below are sample menus for the week days and on the weekends you can eat leftovers, eat out or do whatever you want. Take notes as to how you feel (were you hungry, stressed, full, depressed, etc.) Also make notes about the recipes. Which ones did you like or didn’t like? What would you do differently next week?
Monday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
Dinner – Asian Salmon 4.3g net carbs
Snack – 2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 17g net carbs
Tuesday
Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
Lunch – Asian Salmon 4.3g net carbs
Dinner – Mexican Chicken Casserole 6g net carbs
Snack – 3 Parmesan Crisps 1.8g net carbs
Total Daily Carbs -14.2g net carbs
Wednesday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
Dinner – Mexican Chicken Casserole 6g net carbs
Snack-2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 18.7g net carbs
Thursday
Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
Lunch – Mexican Chicken Casserole 6g net carbs
Dinner – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
Snack – 3 Parmesan Crisps 1.8g net carbs
Total Daily Carbs – 13.8g net carbs
Friday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
Dinner – 8 Turkey Meatballs 6.4g net carbs
Snack-2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 18.7g net carbs
So that is all I have for you this week. If you have any questions please just comment below and ask. It’s pretty straightforward and you can change it up anyway you want. Good luck!
More Meal Plans
Shrimp Pasta Low Calorie Freezer Meals
35 Keto Rotisserie Chicken Recipes
46 Keto Recipes Using Zucchini
The best 77 keto summer side dishes – easy low-carb recipes
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.
Protein (chicken, fish, seafood, beef, eggs) and fats (butter, oil) do not contain carbs. Keep whole grains, dairy (like plain yogurt and milk), fruit and veggies in your diet. "Whole grains, fruit and vegetables provide fiber, which can keep you satiated and may help lower cholesterol," says Gorin.
In broad terms, a low-carb diet focuses on proteins and some nonstarchy vegetables. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds.
36 tasty, low-carb foods that will keep you full and satisfied
Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.
On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.
Although rice can be incorporated as part of a regular, healthy diet, it is high in carbs and low in protein. That means, if it's not consumed with the right amount of fiber, fat, and protein at mealtimes, eating this popular grain may cause your blood sugar to spike.
As carbohydrates provide most of the fuel for daily activity and functioning, you'll probably have less energy if you stop eating carbohydrates. You may feel more tired and hungry and find concentrating more difficult.
Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.
People who begin a low-carb diet with less fat to lose generally lose weight more slowly than those who started out with more. After the first couple of weeks on a low-carb diet, people may lose between 1/2 pound and 2 pounds a week, which is considered a more sustainable rate of weight loss.
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
However, corn and root vegetables like potatoes, yams, and beets have a high starch content and are best avoided. Choose non-starchy vegetables like broccoli, squash, bell peppers, and asparagus to get your fill of fiber and other nutrients while still moderating your intake of carbs.
Canned tuna, edamame, Greek yogurt, cheddar cheese, pumpkin seeds, and pea protein powder are just some examples of high-protein, low-carb foods that can help you meet your daily protein needs.
What type of pasta is lowest in carbs? "Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.
During the first two weeks of a low-carb diet, focus on consuming foods that are low in carbohydrates. Opt for non-starchy vegetables, lean proteins, healthy fats (such as olive oil), and low-carb dairy products. Avoid or minimise high-carb foods like bread, pasta, and sugary snacks.
When glucose is low, your body turns to its stored fat for fuel. In this way, eliminating starchy vegetables like potatoes and refined carbs such as baked goods, pasta, bread and soda results in weight loss for most people within two weeks — especially if carbs previously were your go-to foods.
Weight loss from keto varies from person to person. Generally, if you maintain a daily caloric deficit of around 500-700 calories, you can expect noticeable weight loss after anywhere from 10 to 21 days. However, remember that weight loss is not linear and some may see results sooner.
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.
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