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7-Day Sample Meal Plan [Hispanic]
Updated: 04/22/26
Here is a sample 7-day meal plan inspired by Hispanic cuisine for those interested in a low carbohydrate (carb) lifestyle. Breakfast, lunch, and dinner meals are listed below with total carb estimates.
Available now in Spanish and Arabic
Added 23 January 2025
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Hispanic Meal Ideas
7-DAY LOW CARB SAMPLE MEAL PLAN
Here is a sample 7-day meal plan inspired by Hispanic cuisine for those interested in a low carbohydrate (carb) lifestyle. Breakfast, lunch, and dinner meals are listed below with total carb estimates.
Find these recipes in detail and snack options at michmed.org/wrKJm
Day | Breakfast | Lunch | Dinner |
SUNDAY | Huevos Banderas
2 scrambled eggs, ¼ tomato diced, ¼ onion diced, ¼ green bell pepper diced, olive oil, and salt and pepper to taste
Substitute vegetables with any you like
Total carbs: 10g | Tortilla Soup with Queso Fresco and Avocado made with 2 corn tortillas (6” wide), 1 tbsp queso fresco, ¼ avocado in cubes, ⅓ pasilla pepper, sliced, and 1 cup of tomato soup
Total carbs: 36g | Shrimp and Mushroom Casserole with Garlic made with 2 tbsp olive oil, 3 cloves garlic, minced, ½ lb raw shrimp, ½ lb button mushrooms 50 grams guajillo chili, juice of 1 lemon, ½ tsp Paprika powder, salt and pepper, to taste, 1.5 tbsp white wine
Total carbs: 20g |
MONDAY | Chilaquiles Fried tortilla strips with chicken made with 1 chicken breast, ⅛ onion, 1 clove garlic, 3 oz queso panela, ½ cup sour cream, 120 g tortilla chips (about 40 chips)
Served with salsa
Total carbs: 32g | Spanish Tortilla with Serrano Ham Spanish-style omelet casserole made with 3 tbsp olive oil, 1 large potato, ½ large onion, 1 green bell pepper, 1 green chili, 5 eggs,1 oz serrano ham, diced and a pinch of salt
Total carbs: 13g | Low Carb Pozole Soup made with 8 cups of water, 1 lb boneless chicken thighs, cut into chunks, ⅓ onion, diced, 4 cloves garlic, sliced, 1 tbsp each thyme, marjoram, bay leaves, 2 cups hominy (320g), salt and pepper to taste
Total carbs: 15g |
TUESDAY | Huevos Revueltos Scrambled eggs with chorizo made with 2 Eggs, black pepper, 2.5 oz (75 g) chorizo, ¼ cup onion, finely diced, 2 corn tortillas (6” wide)
Total carbs: 29g | Caldo de Olla Comforting beef soup made with 1 lb beef, onion, garlic, guajillo peppers, 2 ears of corn, 2 carrots, 1 large potato, and salt and pepper to taste
Total carbs: 32g | Aguachile de Pescado made with 6oz (160 g, 1 filet) seasonal fresh fish, 1 cup (250 ml) Lemon juice, salt and pepper, to taste, cilantro, ½ cucumber, 1 green chile, 1 clove garlic, 1 oz (30g) white onion,1 cup (250 ml) sparkling water, 2 oz (60g) red onion, ½ avocado
Total carbs: 10g |
WEDNESDAY | Pupusas Revueltas
Salvadoran corn cakes filled with pinto beans, oaxaca cheese, chicharron, served with cabbage and carrot salad encurtido
Total carbs: 55g | Spanish Tortilla with Serrano Ham
Spanish style omelet casserole made with 3 tbsp olive oil, 1 large potato, ½ large onion, 1 green bell pepper, 1 green chili, 5 eggs,1 oz serrano ham, diced and a pinch of salt
Total carbs: 13g | Huarache Azteca
Grilled nopales (cactus) and white fish with ¼ cup of Oaxaca cheese and ½ cup salsa verde. Served with steamed ½ cup cauliflower, ½ cup broccoli, and ½ cup carrots
Total carbs: 24g |
THURSDAY | Quesadilla De Queso y Chorizo made with 2 corn tortillas, 2.5 oz Oaxaca cheese, crumbled
Total carbs: 25g | Sopa Tarasca
Tortilla soup made with 1 cup chana dal, diced vegetables, and spices
Total carbs: 27g | Asado De Res
Beef stew made with 1½ cups cubed paneer, 5 cups of spinach, diced vegetables, and spices
Serve with 3 low carb rotis
Total carbs: 17.5g |
FRIDAY | Beef Empanadas
Corn pastries stuffed with seasoned ground beef made with 1 lb yellow corn flour, ½ onion, 1 tomato, diced, 1 clove garlic
Total carbs: 25g | Jicama Fish Tacos made with 1lb of white fish, 2 large jicama, ½ cup coconut flour, ½ cup chicharron, crushed, spices and sauce
Total carbs: 27g | Mole made with 2 lbs of chicken, chicken broth, an assortment of peppers, 1 medium onion, 1 garlic clove
Served with brown rice and tortilla
Total carbs: 38g |
SATURDAY | Cachapas
Corn cakes filled with cheese made with 2 cups corn kernels, 2.5 oz corn flour, ½ cup of milk, olive oil, ½ cup queso panela, shredded
Total carbs: 32g | Crema De Calabacita
Zucchini soup made with 1 lb zucchini, olive oil,1 clove garlic, minced, ½ medium onion, diced, 1, 8 oz can of evaporated milk, and salt and pepper to taste
Total carbs: 11g | Lettuce Wrapped Salmon Burgers with Jicama Fries made with 5 oz cubed paneer and spices
Serve with 1 cup spiced cauliflower rice
Total carbs: 17g |
Acknowledgements: This sample meal plan was made in collaboration with Araceli Sotelo De La Mora, Founder and President of Centro Cultural Hispano in Ferndale, MI.
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