Low‑carb meal plan

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

Day 1

Fiber‑first low‑carb

P 140 g
C 120 g
F 70 g

Lean proteins, fiber‑rich veg and smart fats; modest carbs from whole foods.

  • Vegetables at every meal
  • Whole‑food carbs in modest portions
  • Hydration and simple prep
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Breakfast — skyr & berries
Skyr or Greek yogurt; berries; walnuts.
Benefits: Probiotics and calcium; polyphenols; omega‑3 ALA. Vitamins: B12, calcium, C, E.
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Lunch — chicken salad
Grilled chicken; leafy greens; cucumber; olive oil & lemon.
Benefits: Lean protein; potassium and fiber from greens; mono‑unsaturated fats. Vitamins: K, C, E, B6.
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Dinner — cod & vegetables
Baked cod; roasted broccoli & carrots; roasted cauliflower.
Benefits: Lean protein; fiber and glucosinolates from cauliflower; carotenoids from carrots. Vitamins: B12, D, C, K, A.
~1900 kcal
Day 2

Simple & filling

P 145 g
C 130 g
F 65 g

Keep satiety high with protein and vegetables; carbs timed earlier in the day.

  • Veg & protein first
  • Carbs earlier in the day
  • Quick sauces for flavor
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Breakfast — eggs & avocado
2 eggs; avocado; tomato.
Benefits: Complete protein and choline; potassium and healthy fats; lycopene. Vitamins: A, E, K, B12, C.
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Lunch — turkey bowl
Turkey mince; cauliflower rice; peppers.
Benefits: Lean protein; low‑carb veg base; vitamin C from peppers. Vitamins: B‑complex, C, K.
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Dinner — salmon & zucchini
Salmon fillet; sautéed zucchini; olives.
Benefits: Omega‑3s and healthy fats; potassium and fiber from veg. Vitamins: D, B12, K, C.
~1900 kcal
Day 3

Balanced low‑carb

P 140 g
C 125 g
F 68 g

Plenty of non‑starchy vegetables with lean proteins; small whole‑food carbs.

  • Veg fill half the plate
  • Olive oil/nuts for flavor
  • Hydrate consistently
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Breakfast — cottage cheese & fruit
Cottage cheese; apple; almonds.
Benefits: Casein protein; fiber and polyphenols from fruit; vitamin E from nuts. Vitamins: B12, calcium, C, E.
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Lunch — beef salad
Lean beef; mixed greens; tomatoes; olive oil.
Benefits: Iron, zinc and creatine; fiber and polyphenols from greens; lycopene. Vitamins: B12, niacin, K, C.
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Dinner — chicken & veg tray
Tray‑bake chicken with broccoli, peppers and onions.
Benefits: Lean protein; cruciferous compounds; vitamin C and fiber. Vitamins: B‑complex, C, K.
~1900 kcal

Low‑carb meal plan — personalized for you

Your personalized Low‑carb plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Low‑carb‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short grocery list.
  • Simple recipes with clear portions and macros.
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