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Low-Carb Diet Plan
A reduced-carbohydrate eating plan that helps stabilize blood sugar, reduce cravings, and promote fat loss while maintaining energy levels and muscle mass.
Duration
4 Weeks
Calories
1800–2000 kcal/day
Macros Distribution
Protein — 35%
Carbs — 25%
Fat — 40%
Monday
4 MealsBreakfast
3 items
- Scrambled eggs with spinach
- Avocado
- Black coffee
Lunch
3 items
- Grilled chicken salad
- Mixed vegetables
- Olive oil dressing
Snack
2 items
- Greek yogurt
- Handful of almonds
Dinner
3 items
- Baked salmon
- Steamed broccoli
- Cauliflower rice
Tuesday
4 MealsBreakfast
4 items
- Protein smoothie
- Almond milk
- Berries
- Spinach
Lunch
3 items
- Turkey lettuce wraps
- Cheese
- Vegetables
Snack
2 items
- Hard-boiled eggs
- Cherry tomatoes
Dinner
3 items
- Grilled steak
- Asparagus
- Mushroom stir-fry
Wednesday
4 MealsBreakfast
2 items
- Greek yogurt with nuts
- Small amount of berries
Lunch
3 items
- Tuna salad
- Mixed greens
- Olive oil
Snack
2 items
- Cheese cubes
- Olives
Dinner
3 items
- Chicken curry
- Cauliflower rice
- Green beans
Thursday
4 MealsBreakfast
3 items
- Egg and vegetable scramble
- Avocado
- Green tea
Lunch
3 items
- Shrimp stir-fry
- Mixed vegetables
- Coconut oil
Snack
2 items
- Celery sticks with almond butter
- Small apple
Dinner
3 items
- Pork chops
- Roasted Brussels sprouts
- Salad
Friday
4 MealsBreakfast
3 items
- Protein pancakes
- Berries
- Almond butter
Lunch
4 items
- Beef burger (no bun)
- Lettuce wrap
- Tomato
- Onion
Snack
2 items
- Mixed nuts
- Small pear
Dinner
3 items
- Baked cod
- Zucchini noodles
- Tomato sauce
Saturday
4 MealsBreakfast
4 items
- Greek yogurt parfait
- Nuts
- Seeds
- Small amount of fruit
Lunch
4 items
- Chicken salad
- Mixed greens
- Avocado
- Olive oil
Snack
2 items
- Beef jerky (no sugar added)
- Vegetable sticks
Dinner
3 items
- Lamb skewers
- Grilled vegetables
- Tzatziki
Sunday
4 MealsBreakfast
2 items
- Egg muffins with vegetables
- Small amount of fruit
Lunch
2 items
- Leftover lamb skewers
- Salad
Snack
2 items
- Cheese
- Olives
Dinner
3 items
- Roast chicken
- Roasted vegetables
- Small portion of sweet potato
Notes
Focus on high-quality proteins and healthy fats. Choose complex carbs from vegetables and small amounts of whole grains. Stay hydrated and monitor your energy levels, adjusting carbs as needed for your activity level.