If you are just starting out on a low carb or keto diet, I have a free low carb meal plan for 1 week using easy but tasty recipes. Each day has less than 20g net carbs and you can customize it anyway you want. Plus I show you how to freeze leftovers for more low carb meals.
You might also like this 52 cheap keto meals post.
Now that the holidays are over, many people want to clean up their diet and maybe even drop a few pounds in the process. Well the easiest way to do this in my experience is to have a plan.
For the next 4 Mondays I am sharing a simple low carb meal plan for 1 week. And the net carbs are under 20g net carbs. So in the end you will have a month’s worth of easy low carb recipes to keep you organized and motivated to start a low carb diet or even get back on the wagon.
I also have some links of other posts you might find helpful as well as a way to use this week’s low carb recipes. I hope it helps you on your low carb journey!
Free Eat Smarter planner!
Last year I gave away a free Eat Smarter Planner to all my readers and I thought it could help you with your weight loss journey. You can check it out in this post if you are interested. Below is an example of the pages you can download and use for tracking.
More meal planning and prepping posts to read.
If you need more low carb meal planning ideas checkout these posts.
189 keto meal prep recipes and ideas. – This post has recipes grouped by type of meal and then tips and ideas for each meal category. It’s a good one to bookmark for reference.
All of my meal prep posts.
Costco food items to by for keto meal planning.
Make your own lunchmeat.
How to make chicken cubes in the Instant Pot.
How to make bone broth and how to cook a whole chicken in the slow cooker.
Big batch of low carb salsa in the slow cooker.
Coconut yogurt you can make in the Instant Pot.
Keto air fryer bagelsmade with yeast.
My 3 day egg fast diet results.
How to use this free and simple low carb meal plan.
Below you will see how I used these recipes for this weeks meal plan. I also have suggestions of how to store leftovers for other meals.
Breakfast Cookies – makes 12 cookies (you have 6 this week so freeze the other 6)
Broccoli Blender Soup – makes 2 servings (double this batch and freeze for 2 lunches)
Chocolate Fudge – makes 12 pieces (you have 6 this week so freeze the other 6)
Asian Salmon – makes 6 servings (you have 2 this week but repurpose leftovers for the weekend)
Carrot Muffins – makes 16 muffins – (you have 6 this week so freeze the other 10)
Mexican Casserole – makes 6 servings (you have 3 this week so freeze the other 3)
Parmesan Crisps – makes 12 pieces (you have 6 this week so save 6 for the weekend)
Cheesy Zucchini Noodles – makes 4 servings (you have 2 this week so freeze the other 2)
Turkey Meatballs – makes 30 meatballs (you have 8 this week so freeze the other 22)
Below are sample menus for the week days and on the weekends you can eat leftovers, eat out or do whatever you want. Take notes as to how you feel (were you hungry, stressed, full, depressed, etc.) Also make notes about the recipes. Which ones did you like or didn’t like? What would you do differently next week?
Monday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
Dinner – Asian Salmon 4.3g net carbs
Snack – 2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 17g net carbs
Tuesday
Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
Lunch – Asian Salmon 4.3g net carbs
Dinner – Mexican Chicken Casserole 6g net carbs
Snack – 3 Parmesan Crisps 1.8g net carbs
Total Daily Carbs -14.2g net carbs
Wednesday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
Dinner – Mexican Chicken Casserole 6g net carbs
Snack-2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 18.7g net carbs
Thursday
Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
Lunch – Mexican Chicken Casserole 6g net carbs
Dinner – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
Snack – 3 Parmesan Crisps 1.8g net carbs
Total Daily Carbs – 13.8g net carbs
Friday
Breakfast – 2 Savory BreakfastCookies 5.8g net carbs
Lunch – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
Dinner – 8 Turkey Meatballs 6.4g net carbs
Snack-2 pieces Chocolate Fudge 2.6g net carbs
Total Daily Carbs – 18.7g net carbs
So that is all I have for you this week. If you have any questions please just comment below and ask. It’s pretty straightforward and you can change it up anyway you want. Good luck!
More Meal Plans
Shrimp Pasta Low Calorie Freezer Meals
35 Keto Rotisserie Chicken Recipes
46 Keto Recipes Using Zucchini
The best 77 keto summer side dishes – easy low-carb recipes
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.
For one thing, when you're on a low-carb diet, you shouldn't feel hungry for long periods of time. Some people find it helpful to plan no more than 3 hours between eating (especially during the first few weeks). As you plan your three meals each day, take some time to plan a few low-carb snacks as well.
36 tasty, low-carb foods that will keep you full and satisfied
Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.
Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.
It's essential to consult with a healthcare professional or nutritionist to create a personalised plan. During the first two weeks of a low-carb diet, focus on consuming foods that are low in carbohydrates. Opt for non-starchy vegetables, lean proteins, healthy fats (such as olive oil), and low-carb dairy products.
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.
1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.
Meat, eggs, and seafood are low in carbs. You can also eat certain vegetables, including broccoli and eggplant, as well as fruit, such as avocado and apricots, on a low carb diet. Many people follow a low carbohydrate diet to lose weight, lower blood sugar levels, or treat certain diseases.
The amount of weight you can lose on a low-carb diet in 2 weeks can vary widely depending on factors such as your starting weight, adherence to the diet, and individual metabolism. Some individuals have reported losing up to 10 pounds or more in two weeks, while others may experience less dramatic results.
Anywhere between 2-10lbs of weight loss can be expected after 1 week. This is an incredible amount, however it isn't due to losing fat, but rather water! Carbohydrates need a fair amount of water to stay in your body; glucose is stored as glycogen in your muscles, and in this form, binds to water.
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
You may include a "no-carb" day, when you have fewer than 30 grams of carbs for the entire day. Another option is to follow a plan where you spend 3 days eating a low amount of carbs: about 100-125 grams each day.Then, you spend 2 days eating a high amount of carbs (175-275 grams) on days you are more active.
Introduction: My name is Eusebia Nader, I am a encouraging, brainy, lively, nice, famous, healthy, clever person who loves writing and wants to share my knowledge and understanding with you.
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