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7-Day Sample Low Carb Meal Plan (50 - 130g carbs per day)
Updated: 04/22/26
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here is a sample 7-day meal plan to get you started. Breakfast, lunch, and dinner meals are listed below with total carbohydrate estimates.
Developed by Rina, MCT2D dietitian, and our design team. Last updated 2024.
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7-DAY SAMPLE MEAL PLAN
Low Carb Meal Plan (50-130g per day)
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here is a sample 7-day meal plan to get you started. Breakfast, lunch, and dinner meals are listed below with total carbohydrate estimates.
Day | Breakfast | Lunch | Dinner |
SUNDAY | 3 egg omelet with ½ cup diced vegetables (peppers, onion, mushroom, tomatoes), and 1oz shredded cheese
1 slice whole wheat bread or 1 cup mixed berries
Total carbs: 20-25g | Wrap sandwich (8 inch low carb wrap, 4-5oz turkey, cheese, spinach, tomato, and onion). Add mustard, pickles, mayo, and seasoning as desired
Optional: add 1oz nuts for crunch or avocado
Total carbs: 25-30g | 2 cups spaghetti squash* topped with ½ cup low carb tomato sauce, 4-5oz ground beef, and 1 cup sautéed non-starchy vegetables
Optional: add grated Parmesan
*Note: Can also use high-protein, low carbohydrate pasta
Total carbs: 40g |
MONDAY | ¾ cup plain Greek yogurt topped with 1oz mixed nuts, 1 cup berries or 1 piece fruit (1 small apple, plum, kiwi, 1 cup cantaloupe)
Total carbs: 25g | 2-3 cups mixed greens topped with 4-5oz tuna or other canned fish, ½ cup chickpeas, diced cucumber, tomato, onion, pickles, olives, avocado, and feta or shredded cheese
Serve with 2 tbsp ranch dressing or lemon and olive oil vinaigrette
Total carbs: 25g | Chicken Alfredo (whole grain fettuccine with 4-5oz chicken grilled, ½ cup Alfredo sauce, and 2oz (dried) whole grain fettuccine) Serve with side salad (dressing full-fat or olive oil and vinegar)
Total carbs: 50g |
TUESDAY | Baked avocado cups (cut avocado in half, add 1 egg to center of each half, then bake at 425 degrees for 15-20 min)
1 piece of fruit (1 small apple, plum, kiwi, 1 cup cantaloupe, 1 cup berries)
Total carbs: 30g | Lettuce wraps (2-3 large lettuce leaves topped with 4-5oz turkey or chicken, 2 tbsp hummus, diced tomato, onion, and 1oz pumpkin seeds)
Total carbs: 20g | 2 cups lentil soup (brown lentils, onions, garlic, diced carrots, zucchini, celery, mushrooms)
Chia pudding (mix 1 tbsp chia seeds, ½ cup coconut cream, and a dash of stevia. Let sit overnight)
You can make these in batches!
Total carbs: 43g |
WEDNESDAY | Farmer’s breakfast made with 2 slices bacon or other breakfast meats
1-2 eggs, cooked in any style
½ cup sautéed spinach or other greens
1 slice whole grain toast
Total carbs: 20g | Burrito bowl made with 1 cup cauliflower rice, 4-5oz taco meat, 1 cup sautéed vegetables, ½ cup black beans, 2 tbsp salsa, and 1 tbsp sour cream
1 small fruit
Total carbs: 42g | 4-5oz Grilled/baked fish
2 cups baked/grilled non-starchy vegetables sprinkled with 1oz mixed nuts
½ cup sautéed corn or 1 small baked sweet potato
Optional: add 1 tbsp sour cream or butter
Total carbs: 32g |
THURSDAY | Oatmeal (½ cup rolled/steel cut oats, cooked in water, topped with ½ cup berries and 1oz walnuts) 2 boiled eggs
Total carbs: 38g | 2 cups chickpea and vegetable soup
Side spring salad with 1oz feta cheese or nuts
Total carbs: 25g | Low carb pizza (bake low carb tortilla wrap or homemade cauliflower crust topped with ¼ cup sauce, ½ cup shredded cheese, meats, and diced vegetables)
Total carbs: 30-45g |
FRIDAY | Smoothie (blend 1 cup unsweetened almond milk, 1 cup fresh spinach, 1-2 scoops protein powder, ½ banana, ½ cup berries, and 1 tbsp chia seeds or flax meal)
OR ready-made protein shake (check nutrition label for carb content). Can add a small piece of fruit or ½-¾ cup berries
Total carbs: 21g | 1 cup tuna salad/chicken salad/egg salad
Serve over 2 cups of mixed leafy greens, or make into a wrap or sandwich using low carb bread
Optional: 1oz cheese, walnuts, or almonds
Serve with 1 cup mixed fruit
Total carbs: 25g (44g with wrap) | 4-5oz steak
Roasted Brussels sprouts (10)
1 small baked potato
Optional: 1 tbsp sour cream or 1oz shredded cheese
Total carbs: 30g |
SATURDAY | Egg bites (whisk together 2-3 eggs, chopped onion, peppers, tomato, spinach, mushrooms, seasoning, and 1-2oz cheese of choice. Pour mixture into muffin tin and bake at 350 degrees for 15-20 min or until set)
1 small fruit
Total carbs: 20g | Cobb salad (2-3 cups lettuce or salad mix, 4-5oz diced chicken or tuna, ½ diced avocado,
tomatoes, cucumber, and 2 tbsp blue cheese dressing. Add ⅔ cup cooked quinoa)
Total carbs: 42-45g | Chicken fajitas (4-5oz chicken, 1 cup sautéed non-starchy vegetables, 2 tbsp sour cream, and ½ avocado. Serve with 1-2
low carb tortilla wraps) |
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Support for The Michigan Collaborative for Type 2 Diabetes (MCT2D) is provided by Blue Cross Blue Shield of Michigan as part of the BCBSM Value Partnerships program.
Although Blue Cross Blue Shield of Michigan and MCT2D work collaboratively, the opinions, beliefs and viewpoints expressed by the author do not necessarily reflect the opinions, beliefs and viewpoints of BCBSM or any of its employees.