Blood Sugar Balance

Low‑Carb Meal Plan

By AI Meal Planner Team | Jul 15, 2026

Fewer carbs, more non‑starchy vegetables and lean proteins. Great for stabilizing blood sugar and steady weight goals.

Sample 7-Day Menu

See how satisfying and varied your low-carb week can be.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Skyr & Berries Lunch: Chicken Salad Dinner: Cod & Vegetables	Breakfast: Eggs & Avocado Lunch: Turkey Bowl Dinner: Salmon & Zucchini	Breakfast: Cottage Cheese & Fruit Lunch: Beef Salad Dinner: Chicken & Veg Tray	Breakfast: Spinach & Feta Omelet Lunch: Shrimp & Avocado Salad Dinner: Pork Chop & Asparagus	Breakfast: Chia Seed Pudding Lunch: Tuna Lettuce Wraps Dinner: Lamb Kofta & Greek Salad	Breakfast: Smoked Salmon Roll-Ups Lunch: Chicken Caesar Bowl Dinner: Beef Stir-Fry	Breakfast: Ham & Cheese Egg Cups Lunch: Mediterranean Turkey Plate Dinner: Herb-Crusted Haddock
Daily Totals	Calories: 1,380 Protein: 118g Carbs: 52g Fat: 80g	Calories: 1,560 Protein: 112g Carbs: 38g Fat: 108g	Calories: 1,520 Protein: 124g Carbs: 50g Fat: 94g	Calories: 1,460 Protein: 116g Carbs: 32g Fat: 98g	Calories: 1,480 Protein: 98g Carbs: 44g Fat: 104g	Calories: 1,500 Protein: 118g Carbs: 34g Fat: 100g	Calories: 1,460 Protein: 118g Carbs: 36g Fat: 94g

Day 1

1,380 calories · 118g protein · 52g carbs · 80g fat

Breakfast (380 calories)

Skyr & Berries

Skyr or Greek yogurt with berries and walnuts.

Lunch (520 calories)

Chicken Salad

Grilled chicken, leafy greens, cucumber; olive oil & lemon dressing.

Dinner (480 calories)

Cod & Vegetables

Baked cod with roasted broccoli, carrots, and cauliflower.

Day 2

1,560 calories · 112g protein · 38g carbs · 108g fat

Breakfast (420 calories)

Eggs & Avocado

2 eggs with half an avocado and tomato slices.

Lunch (520 calories)

Turkey Bowl

Turkey mince with cauliflower rice and bell peppers.

Dinner (620 calories)

Salmon & Zucchini

Salmon fillet with sauteed zucchini and olives.

Day 3

1,520 calories · 124g protein · 50g carbs · 94g fat

Breakfast (380 calories)

Cottage Cheese & Fruit

Cottage cheese with half an apple and almonds.

Lunch (560 calories)

Beef Salad

Lean beef strips, mixed greens, tomatoes; olive oil dressing.

Dinner (580 calories)

Chicken & Veg Tray

Tray-bake chicken with broccoli, peppers, and onions.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,460 calories · 116g protein · 32g carbs · 98g fat

Breakfast (420 calories)

Spinach & Feta Omelet

3-egg omelet with spinach, feta cheese, and sun-dried tomatoes.

Lunch (480 calories)

Shrimp & Avocado Salad

Grilled shrimp over mixed greens with avocado, radishes, and lime dressing.

Dinner (560 calories)

Pork Chop & Asparagus

Pan-seared pork chop with roasted asparagus and a knob of butter.

Day 5

1,480 calories · 98g protein · 44g carbs · 104g fat

Breakfast (400 calories)

Chia Seed Pudding

Chia seeds soaked in coconut milk, topped with raspberries and pecans.

Lunch (460 calories)

Tuna Lettuce Wraps

Tuna mixed with mayo and celery, wrapped in butter lettuce leaves with cherry tomatoes.

Dinner (620 calories)

Lamb Kofta & Greek Salad

Spiced lamb kofta with cucumber-tomato salad, red onion, and olive oil.

Day 6

1,500 calories · 118g protein · 34g carbs · 100g fat

Breakfast (380 calories)

Smoked Salmon Roll-Ups

Smoked salmon with cream cheese, capers, and cucumber slices.

Lunch (540 calories)

Chicken Caesar Bowl

Grilled chicken, romaine, parmesan, and Caesar dressing without croutons.

Dinner (580 calories)

Beef Stir-Fry

Sirloin strips with mushrooms, snap peas, and sesame-ginger sauce.

Day 7

1,460 calories · 118g protein · 36g carbs · 94g fat

Breakfast (400 calories)

Ham & Cheese Egg Cups

Baked eggs with diced ham, cheddar cheese, and chives.

Lunch (520 calories)

Mediterranean Turkey Plate

Sliced turkey with hummus, olives, cucumber, and feta cheese.

Dinner (540 calories)

Herb-Crusted Haddock

Baked haddock with a parsley-almond crust, served with steamed green beans and butter.

Low Carb Foods List

A low carb diet typically keeps carbohydrates under 100–150 g per day, focusing on proteins, healthy fats, and non-starchy vegetables. This approach stabilizes blood sugar and reduces cravings without the strict limits of keto.

Food	Serving	Carbs	Protein	Fat
Chicken Breast	4 oz (113 g)	0 g	31 g	4 g
Salmon	4 oz (113 g)	0 g	23 g	12 g
Ground Beef (90/10)	4 oz (113 g)	0 g	22 g	10 g
Olive Oil	1 tbsp (14 g)	0 g	0 g	14 g
Eggs	2 large	1 g	12 g	10 g
Spinach	2 cups raw (60 g)	1 g	2 g	0 g
Cheddar Cheese	1 oz (28 g)	1 g	7 g	9 g
Avocado	1/2 medium	2 g	2 g	15 g
Almonds	1 oz (28 g)	3 g	6 g	14 g
Cauliflower	1 cup (107 g)	3 g	2 g	0 g
Broccoli	1 cup (91 g)	4 g	3 g	0 g
Greek Yogurt	170 g	6 g	17 g	1 g

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Net Carbs Calculator

Calculate net carbs for any food — subtract fiber and sugar alcohols to find your true carb count for low-carb and keto diets.

Free Tools for This Plan

Net Carbs Calculator Keto Macro Calculator Macro Calculator

Browse Recipes

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Low-Carb Diet FAQ

What is a low-carb meal plan?

A low-carb meal plan limits carbohydrates to 50-150g per day (vs 250-300g typical). Focus shifts to protein, healthy fats, and vegetables. Unlike keto, you don't need to reach ketosis. It's more flexible while still providing weight loss and blood sugar benefits.

Low-carb vs keto — what's the difference?

Keto is very low-carb (under 50g) to reach ketosis. Low-carb allows 50-150g carbs with no ketosis requirement. Low-carb is more flexible — you can eat more fruits, some grains, and don't need to track fat intake strictly. It's easier to follow long-term for most people.

How much weight can you lose on low-carb?

Expect 2-4 kg in the first week (mostly water), then 0.5-1 kg per week. Total depends on starting weight and adherence. Studies show low-carb often outperforms low-fat for the first 6 months. Long-term results are similar to other diets when calories are matched.

What foods can you eat on low-carb?

Protein: meat, fish, eggs, poultry. Vegetables: leafy greens, broccoli, cauliflower, zucchini. Fats: olive oil, butter, avocado, nuts. Limited: berries, Greek yogurt, dark chocolate. Avoid: bread, pasta, rice, sugar, most fruits, potatoes, corn.

How to start low-carb for beginners?

Start by cutting sugar and refined carbs (bread, pasta, rice). Replace with extra vegetables and protein. Don't count carbs the first week — just avoid obvious carb sources. Week 2, aim for under 100g daily. Drink plenty of water and add salt for electrolytes.