If you’re in the low-carb club, our meal plan will help keep things simple: Three low-carb meals per day for a week. Mix, match and make your favorites for delicious meals that are lower in carbohydrates, too.
7-Day Low-Carb Meal Plan
Updated on Feb. 25, 2021
1/19
Shakshuka
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Nutrition Facts:
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
Check our complete weekly meal planner for all diets.
2/19
Sunday's Lunch: BLT Chicken Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina
Nutrition Facts:
1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
3/19
Savory Pork Roast
Total Time
1 hour 25 min
Servings
12 servings
From the Recipe Creator:
I love this herbed roast so much that I make it as often as I can. It's wonderful for special occasions, particularly when served with sweet potatoes and corn muffins. —Edie DeSpain, Logan, Utah
Nutrition Facts:
4 ounces cooked pork: 188 calories, 7g fat (3g saturated fat), 75mg cholesterol, 240mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat.
4/19
Ham Steak
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
I need just three ingredients to fix this sweetly seasoned ham steak. It's a quick and easy main dish for brunch or any meal. —Nancy Smits, Markesan, Wisconsin
Nutrition Facts:
3 ounces cooked ham: 269 calories, 17g fat (8g saturated fat), 84mg cholesterol, 1157mg sodium, 13g carbohydrate (12g sugars, 0 fiber), 18g protein.
5/19
Southwest Turkey Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
If you're tired of the same old taco routine, give these a try. I tweaked a friend's recipe to suit our tastes and my family's loved it since. It's so tasty and low maintenance. —Ally Billhorn, Wilton, Iowa
Nutrition Facts:
3 filled lettuce wraps (calculated without optional toppings): 251 calories, 7g fat (3g saturated fat), 75mg cholesterol, 806mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable.
6/19
Baked Salmon
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I often make this very moist and flavorful baked salmon for company because I can have it ready in less than half an hour. This salmon with lemon is well complemented by rice or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine
Nutrition Facts:
3 ounces cooked salmon: 209 calories, 13g fat (4g saturated fat), 64mg cholesterol, 78mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
7/19
Zucchini Pancakes
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
These Zucchini Pancakes are a tasty change of pace from ordinary potato pancakes. Add a little shredded onion to give them a savory kick. —Charlotte Goldberg, Honey Grove, Pennsylvania
Nutrition Facts:
2 pancakes: 174 calories, 13g fat (3g saturated fat), 99mg cholesterol, 256mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 7g protein.
8/19
Tuesday's Lunch: Shrimp Veggie Salad
Total Time
20 min
Servings
12 servings (1 cup each)
From the Recipe Creator:
My family loves to have potluck barbecues during the summer. With several backyard gardens in the family, you can be sure one of us will bring a variation of this classic salad. Add a dash of your favorite hot sauce if you like to turn up the heat! —Karen Goodnature, Lompoc, California
Nutrition Facts:
1 cup: 108 calories, 5g fat (1g saturated fat), 57mg cholesterol, 160mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 lean meat, 1 vegetable, 1 fat.
9/19
Chicken with Mushroom Sauce
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
It looks impressive, but this mouthwatering chicken and mushroom sauce comes together in no time. I think its flavor rivals that of many full-fat entrees found in fancy restaurants. —Jennifer Pemberton, Muncie, Indiana
Nutrition Facts:
1 serving: 225 calories, 9g fat (3g saturated fat), 71mg cholesterol, 541mg sodium, 8g carbohydrate (4g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
10/19
Wednesday's Breakfast: Mini Spinach Frittatas
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona
Nutrition Facts:
1 mini frittata: 128 calories, 9g fat (5g saturated fat), 50mg cholesterol, 396mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 10g protein.
11/19
Sesame Beef & Asparagus Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
Nutrition Facts:
1 cup: 160 calories, 7g fat (1g saturated fat), 42mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
12/19
Savory Apple-Chicken Sausage
Total Time
25 min
Servings
8 patties
From the Recipe Creator:
These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado
Nutrition Facts:
1 sausage patty: 92 calories, 5g fat (1g saturated fat), 38mg cholesterol, 328mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.
13/19
Slow-Cooked Coffee Pot Roast
Total Time
9 hours 35 min
Servings
12 servings
From the Recipe Creator:
My family raves about my gravy when I prepare this recipe. Whenever I'm fishing for compliments, this pot roast is a sure hit! —Janet Dominick, Bagley, Minnesota
Nutrition Facts:
4 ounce-weight: 248 calories, 13g fat (5g saturated fat), 86mg cholesterol, 362mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 27g protein.
14/19
Goat Cheese & Ham Omelet
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Nutrition Facts:
1 omelet: 143 calories, 4g fat (2g saturated fat), 27mg cholesterol, 489mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
15/19
Chicken Salad-Stuffed Peppers
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
We love this recipe because it combines the fresh flavor of summer bell peppers and chicken salad. — Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
2 stuffed pepper halves (calculated without potato chips): 426 calories, 32g fat (7g saturated fat), 85mg cholesterol, 449mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 25g protein.
16/19
Tangy Parmesan Tilapia
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
If you want a gluten-free fish coating, this works beautifully! Some reduced-fat mayos may contain gluten, though, so check the label on yours to be sure. —Deborah Purdue, Westland, Michigan
Nutrition Facts:
1 fillet: 191 calories, 8g fat (4g saturated fat), 84mg cholesterol, 359mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.
17/19
Broccoli Cauliflower Casserole
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
"Guests always ask for the recipe whenever I serve these vegetables," confesses Erika Anderson of Wausau, Wisconsin. "And because this dish is so easy to prepare, I have plenty of time to finish up the rest of our dinner."
Nutrition Facts:
1 cup: 244 calories, 17g fat (11g saturated fat), 53mg cholesterol, 648mg sodium, 13g carbohydrate (4g sugars, 4g fiber), 10g protein.
18/19
Saturday's Lunch: Almond Chicken Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts:
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
19/19
Ricotta-Stuffed Portobello Mushrooms
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
These mushrooms are rich and creamy and bright at the same time because of the fresh herbs and tomato. I especially like to serve them with grilled asparagus. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1 stuffed mushroom: 201 calories, 13g fat (4g saturated fat), 22mg cholesterol, 238mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
