By going low-carb, your body can start using fat as its main energy source.
Not only can this help you shed those extra pounds, but it also improves your cholesterol, which is great news for your heart.
Curious to learn more? This article will show you the benefits of a low-carb diet, foods to avoid, and a sample 7-day meal plan for you to try!
Why Should You Consume Low-Carb Diet Meals?
Low-carb diet is effective in helping weight loss by increasing fat-burning and reducing insulin levels in the body.
If you follow a low-carb diet, you might notice a drop in triglyceride levels and a rise in HDL (good cholesterol), which supports heart health.
This diet can also control blood sugar levels better than a high-carb diet, making it an ideal choice for people with type 2 diabetes or those who want to prevent insulin resistance.
7-Day Low-Carb Diet Meal Plan
Low-carb diets focus on high-quality proteins, healthy fats, and low-sugar foods, such as potatoes, lower-sugar fruits like berries, whole grains like oats, legumes like lentils, and higher-carb dairy like milk.
If you’re new to those foods, making the switch can feel a bit tricky at first. But with a solid meal plan, it’s a lot easier to enjoy a balanced and satisfying diet!
So, here’s a 7-day low-carb meal plan to help you reach your health goals!
Day 1
Breakfast: 2 scrambled large eggs with 1/2 sliced avocado, 1 oz shredded cheddar cheese, salt and pepper to taste
Macros: 380 kcal, 18g proteins, 32g fats, 5g carbs
Snack 1: 2 celery sticks, 1 tbsp almond butter
Macros: 150 kcal, 4g proteins, 12g fats, 6g carbs
Lunch: 4 oz chicken breast, grilled with 1 tbsp olive oil, 2 cups mixed greens, 1/2 cup cherry tomatoes, topped with 1/4 cup feta cheese, 1 tbsp balsamic vinegar)
Macros: 480 kcal, 45g proteins, 30g fats, 10g carbs
Snack 2: 1 hard-boiled egg, 10 walnuts
Macros: 190 kcal, 8g proteins, 15g fats, 4g carbs
Dinner: 5 oz salmon fillet, drizzled with 1 tbsp olive oil, 1 cup asparagus, 1 clove minced garlic
Macros: 520 kcal, 50g proteins, 32g fats, 6g carbs
Day 2
Breakfast: 3/4 cup full-fat Greek yogurt, 1 tbsp chia seeds, 1/4 cup mixed berries, 1/2 tsp cinnamon
Macros: 250 kcal, 18g proteins, 12g fats, 15g carbs
Snack 1: 1 oz cheddar cheese, 5 cucumber slices
Macros: 120 kcal, 7g proteins, 10g fats, 3g carbs
Lunch: 4 oz shredded chicken, 1/2 mashed avocado, 2 romaine lettuce leaves, 1 tbsp mayo, salt and pepper
Macros: 400 kcal, 35g proteins, 28g fats, 7g carbs
Snack 2: 10 almonds, 1 small square (85% dark) chocolate
Macros: 180 kcal, 5g proteins, 15g fats, 6g carbs
Dinner: 5 oz shrimp sauté with 1 tbsp butter, 1 minced clove garlic, and 1 cup zucchini noodles
Macros: 430 kcal, 50g proteins, 25g fats, 8g carbs
Day 3
Breakfast: 1/2 block firm tofu scrambled with 1 tbsp olive oil, 1/2 cup spinach, and 1/4 tsp turmeric
Macros: 280 kcal, 20g proteins, 18g fats, 8g carbs
Snack 1: 1 hard-boiled egg, 6 olives
Macros: 160 kcal, 8g proteins, 14g fats, 2g carbs
Lunch: 5 oz steak, 1 cup cauliflower mashed with 1 tbsp butter
Macros: 500 kcal, 55g proteins, 30g fats, 9g carbs
Snack 2: 1 oz gouda cheese, 10 almonds
Macros: 200 kcal, 10g proteins, 16g fats, 4g carbs
Dinner: 5 oz baked chicken thigh, 1 cup Brussels sprouts
Macros: 520 kcal, 48g proteins, 35g fats, 10g carbs
Day 4
Breakfast: Chia Pudding (2 tbsp chia seeds, 1/2 cup coconut milk, 1/2 tsp vanilla extract)
Macros: 220 kcal, 8g proteins, 18g fats, 6g carbs
Snack 1: 1/2 cup cottage cheese, 6 walnuts
Macros: 190 kcal, 12g proteins, 14g fats, 5g carbs
Lunch: 1 can tuna (in olive oil), 1/2 mashed avocado, 1 tbsp mayo
Macros: 400 kcal, 42g proteins, 28g fats, 5g carbs
Snack 2: 1 hard-boiled egg, 5 cucumber slices
Macros: 140 kcal, 8g proteins, 10g fats, 3g carbs
Dinner: 5 oz salmon, grilled with 1 tbsp butter and 1 cup asparagus
Macros: 510 kcal, 50g proteins, 32g fats, 8g carbs
Day 5
Breakfast: 2 eggs omelet, 1/4 cup sliced mushrooms sauté with 1 tbsp butter, 1 oz cheddar cheese
Macros: 350 kcal, 24g proteins, 28g fats, 4g carbs
Snack 1: 1 tbsp almond butter, 3 celery sticks
Macros: 150 kcal, 5g proteins, 13g fats, 5g carbs
Lunch: 1 cup spinach, 5 oz cod fillet baked with 1 tbsp butter and 1 clove minced garlic
Macros: 420 kcal, 50g proteins, 25g fats, 6g carbs
Snack 2: 10 pumpkin seeds, 1 oz mozzarella cheese
Macros: 180 kcal, 10g proteins, 14g fats, 3g carbs
Dinner: 1 cup roasted cauliflower, 5 oz chicken breast grilled with 1 tbsp olive oil
Macros: 460 kcal, 50g proteins, 28g fats, 7g carbs
Day 6
Breakfast: Pancakes (2 tbsp coconut flour, 2 eggs, 1 tbsp butter, 1 tbsp heavy cream)
Macros: 320 kcal, 18g proteins, 25g fats, 6g carbs
Snack 1: 5 Brazil nuts, 1 square (85% dark) chocolate
Macros: 200 kcal, 5g proteins, 18g fats, 4g carbs
Lunch: Avocado Egg Salad (2 boiled eggs, 1/2 mashed avocado, 1 tbsp mayo)
Macros: 380 kcal, 24g proteins, 30g fats, 5g carbs
Snack 2: 5 cucumber slices, 1 oz feta cheese
Macros: 150 kcal, 8g proteins, 12g fats, 3g carbs
Dinner: 1 cup steamed broccoli, 5 oz lamb chops grilled with 1 tbsp olive oil
Macros: 520 kcal, 50g proteins, 35g fats, 7g carbs
Day 7
Breakfast: 1/2 sliced avocado, 2 eggs scrambled with 1 tbsp butter
Macros: 380 kcal, 22g proteins, 32g fats, 5g carbs
Snack 1: 10 macadamia nuts, 1 tbsp unsweetened coconut flakes
Macros: 190 kcal, 3g proteins, 18g fats, 4g carbs
Lunch: 5 oz salmon fillet roasted with 1 tbsp butter, 1 cup Brussels sprouts
Macros: 530 kcal, 50g proteins, 35g fats, 8g carbs
Snack 2: 1 oz gouda cheese, 6 walnuts
Macros: 180 kcal, 10g proteins, 14g fats, 4g carbs
Dinner: 1 cup roasted zucchini, 5 oz beef steak grilled with 1 tbsp olive oil
Macros: 520 kcal, 50g proteins, 35g fats, 7g carbs
What Meals Should You Avoid on a Low-Carb Diet?
To reap the optimal benefits of a low-carb diet, it is essential to avoid these types of foods:
- Foods high in sugar and refined carbohydrates: Refined sugars found in cakes, candies, and packaged snacks can increase insulin levels and worsen insulin resistance.
- Sugary drinks and sodas: Soft drinks and processed fruit juices are high in sugar which can cause spikes in blood sugar levels and trigger excess fat storage.
- Foods with refined flour: Products such as white bread, pasta, and breakfast cereals are high in starch which can inhibit fat burning and increase appetite.
- Potatoes and white rice: Although they provide nutrients, these carbohydrate sources have a high glycemic index that can lead to spikes in blood sugar.
- Highly processed foods: These foods contain hidden carbohydrates, added sugars, and trans fats that can raise blood sugar levels quickly and cause insulin resistance.
By avoiding these foods, the body will adapt easier to a low-carb diet and optimize fat burning as the key source of energy.
Also read: 7-Day Vegetarian Diet Meal Plan for Beginners
Conclusion
Try the 7-Day Low Carb Diet Meal Plan above and experience the benefits firsthand!
You can start by replacing high-carb foods with healthier options and feel the difference in your body.
Want to find out more interesting info about diet and fitness? Check out our articles on the Level Up Your Meals website and LUM’s blog.