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Low-Carb Meal Plan

A free 7-day low-carb meal plan with moderate carbs, simple cooking, and pantry-friendly ingredients. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day low-carb plan is less strict than keto — tagged low-carb recipes with carbs at or below 40g per serving when macros are available. Meals use familiar proteins and vegetables with simple preparation.

Avg calories
1,214.3 / day
Meals planned
28
Grocery lines
97
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe is low-carb with moderate macros.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,214.3 cal/day

8,500.0 cal weekly

Protein

88.0 g/day

616.0 g weekly

Carbs

33.9 g/day

237.0 g weekly

Fat

76.1 g/day

532.4 g weekly

NutrientDaily avgWeekly total
Calories1,214.3 cal8,500.0 cal
Protein88.0 g616.0 g
Carbs33.9 g237.0 g
Fat76.1 g532.4 g

Grocery list

97 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • dried basil1/3 tsp
  • fresh basil2 tbsp
  • garlic3 clove
  • garlic powder1.58 tsp
  • green onion8 whole
  • ground pepper1 tsp
  • onion3 whole
  • onion powder1 tsp
  • rotel tomatoes & chilies1 can
  • seasoned pepper1 tsp
  • tomatoes4 can
  • zucchini16 cup

Meat & Seafood

  • bacon8 slice
  • beef gravy2 whole
  • boneless chicken breast1 1/2 lb
  • chicken strips2 lb
  • corned beef20 whole
  • dried beef1/4 lb
  • pork chops8 whole
  • pork sausage1/2 lb

Dairy & Eggs

  • butter8 stick
  • cheese1 1/2 lb
  • cream cheese1 oz
  • egg2 whole
  • eggs56 whole
  • garlic and cheese flavored croutons1 clove
  • heavy whipping cream3/4 cup
  • milk2 1/2 quart
  • monterey jack cheese8 oz
  • mozzarella cheese6 oz
  • parmesan cheese3 oz
  • part-skim ricotta cheese1 cup
  • pillsbury grands refrigerated buttermilk biscuits1 whole
  • skim milk1/4 cup
  • sour cream7/8 cup
  • swiss cheese8 oz

Bakery

  • bread2 slice
  • panko breadcrumbs1 cup
  • rye bread160 slice
  • seasoned bread crumbs5 1/3 tbsp
  • whole wheat bread80 slice

Pantry

  • balsamic vinegar3 tbsp
  • cooked white rice2 cup
  • extra virgin olive oil2 tbsp
  • flour7.71 tbsp
  • low sodium soy sauce4 tbsp
  • oil3.2 tbsp
  • olive oil8 tbsp
  • pecans8 tbsp
  • red wine vinegar0.21 cup
  • sugar3.83 tbsp
  • sugar substitute4 cup
  • sugar-free instant pudding mix1 package
  • tuna packed in oil1 1/2 cup
  • vegetable oil4 tbsp

Spices

  • cayenne pepper0.17 tsp
  • chili powder2 tsp
  • coarse salt2 tsp
  • cumin powder5/8 tsp
  • fresh ground black pepper2 tsp
  • ground black pepper1/2 tsp
  • ground cinnamon2 tsp
  • lemon-pepper seasoning1 tsp
  • pepper1/4
  • salt2 2/3 tsp
  • salt & freshly ground black pepper1 tsp

Other

  • bologna10 oz
  • celery4 stalk
  • chives2 whole
  • cocoa powder3/4 tsp
  • coffee2 3/4 cup
  • creme fraiche2 tbsp
  • curry powder2 tsp
  • dried tarragon1 tbsp
  • firm tofu2 lb
  • flank steaks2 lb
  • green chilies8 oz
  • ground chuck1 lb
  • ham1 cup
  • hearts of palm1 whole
  • ice cubes16 whole
  • margarine2 tbsp
  • mayonnaise1 3/4 cup
  • nutritional yeast2 tbsp
  • oranges3 whole
  • pimiento, chopped1 whole
  • salad dressing4 cup
  • salsa8 tbsp
  • sauerkraut1 cup
  • spray cooking spray1 spray
  • sweet pickle relish2 1/4 tbsp
  • thousand island dressing4 tbsp
  • tilapia fillets1 1/2 lb
  • tuna2 whole
  • turmeric1 tsp
  • vanilla extract8 tbsp
  • water3 1/2 quart

Who this plan is for

Anyone reducing carbs without going full keto. Good for gradual changes or households where not everyone eats strict keto. For a tighter carb cap, see our keto meal plan. For a related option, see our keto meal plan.