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7-Day Low-Carb Meal Plan to Lose Weight

This plan includes breakfast, lunch, dinner, and snacks, focusing on high-protein and low-carb foods to keep you full and energized throughout the day.



Day 1


Breakfast:

- Scrambled Eggs with Spinach and Feta

  - 2 eggs

  - 1 cup fresh spinach

  - 1 ounce feta cheese

  - 1 teaspoon olive oil

  - Calories: 220, Carbs: 4g, Protein: 18g


Snack

- Almonds

  - 1 ounce (about 23 almonds)

  - Calories: 160, Carbs: 6g, Protein: 6g


Lunch

- Grilled Chicken Salad

  - 4 ounces grilled chicken breast

  - 2 cups mixed greens (lettuce, spinach, arugula)

  - 1/2 cup cherry tomatoes

  - 1/4 avocado

  - 1 tablespoon olive oil and vinegar dressing

  - Calories: 350, Carbs: 8g, Protein: 34g


Snack

- Greek Yogurt with Berries

  - 1/2 cup plain Greek yogurt

  - 1/4 cup mixed berries (strawberries, blueberries, raspberries)

  - Calories: 100, Carbs: 10g, Protein: 10g


Dinner

- Baked Salmon with Asparagus

  - 4 ounces salmon fillet

  - 1 cup asparagus

  - 1 teaspoon olive oil

  - 1 teaspoon lemon juice

  - Calories: 370, Carbs: 5g, Protein: 32g


Day 2


Breakfast:

- Greek Yogurt Parfait

  - 1/2 cup plain Greek yogurt

  - 1 tablespoon chia seeds

  - 1/4 cup raspberries

  - 1 teaspoon honey

  - Calories: 200, Carbs: 18g, Protein: 14g


Snack:

- Celery with Peanut Butter

  - 2 stalks celery

  - 1 tablespoon natural peanut butter

  - Calories: 100, Carbs: 6g, Protein: 4g


Lunch:

- Tuna Salad Lettuce Wraps

  - 1 can tuna packed in water (drained)

  - 1 tablespoon mayonnaise

  - 1/4 avocado, diced

  - 1/4 cup diced cucumber

  - 1/4 cup diced bell pepper

  - Romaine lettuce leaves

  - Calories: 300, Carbs: 5g, Protein: 28g


Snack:

- Hard-Boiled Eggs

  - 2 hard-boiled eggs

  - Calories: 140, Carbs: 2g, Protein: 12g


Dinner:

- Beef Stir-Fry with Broccoli

  - 4 ounces lean beef (sliced thin)

  - 1 cup broccoli florets

  - 1/2 cup bell peppers

  - 1 tablespoon soy sauce

  - 1 teaspoon sesame oil

  - Calories: 360, Carbs: 10g, Protein: 30g


 Day 3


Breakfast:

- Avocado and Egg Breakfast Bowl

  - 1/2 avocado

  - 1 poached egg

  - 1 tablespoon salsa

  - Calories: 250, Carbs: 12g, Protein: 9g


Snack:

- String Cheese

  - 1 piece of string cheese

  - Calories: 80, Carbs: 1g, Protein: 7g


Lunch:

- Chicken and Vegetable Skewers

  - 4 ounces chicken breast

  - 1 cup mixed vegetables (zucchini, bell pepper, cherry tomatoes)

  - 1 tablespoon olive oil

  - Calories: 350, Carbs: 10g, Protein: 32g


Snack:

- Cottage Cheese with Cucumber

  - 1/2 cup low-fat cottage cheese

  - 1/2 cup cucumber slices

  - Calories: 100, Carbs: 5g, Protein: 11g


Dinner:

- Stuffed Bell Peppers

  - 1 bell pepper

  - 4 ounces ground turkey

  - 1/4 cup diced tomatoes

  - 1/4 cup shredded mozzarella cheese

  - Calories: 370, Carbs: 12g, Protein: 34g


Day 4


Breakfast:

- Protein Smoothie

  - 1 scoop protein powder

  - 1/2 cup almond milk

  - 1/4 cup spinach

  - 1/4 cup frozen berries

  - Calories: 200, Carbs: 15g, Protein: 20g


Snack:

- Walnut

  - 1 ounce

  - Calories: 180, Carbs: 4g, Protein: 4g


Lunch

- Turkey Lettuce Wraps

  - 4 ounces sliced turkey breast

  - Romaine lettuce leaves

  - 1/4 avocado

  - 1 tablespoon mustard

  - Calories: 250, Carbs: 5g, Protein: 28g


Snack:

- Bell Pepper Strips with Hummus

  - 1 bell pepper

  - 2 tablespoons hummus

  - Calories: 100, Carbs: 10g, Protein: 4g


Dinner:

- Pork Chops with Cauliflower Mash

  - 4 ounces pork chop

  - 1 cup cauliflower mash (cauliflower, butter, salt, pepper)

  - Calories: 370, Carbs: 10g, Protein: 32g


Day 5


Breakfast:

- Veggie Omelette

  - 2 eggs

  - 1/4 cup bell peppers

  - 1/4 cup mushrooms

  - 1/4 cup spinach

  - 1 tablespoon shredded cheese

  - Calories: 220, Carbs: 6g, Protein: 18g


Snack:

- Cherry Tomatoes with Mozzarella

  - 1 cup cherry tomatoes

  - 1 ounce mozzarella cheese

  - Calories: 120, Carbs: 6g, Protein: 7g


Lunch:

- Shrimp Salad

  - 4 ounces cooked shrimp

  - 2 cups mixed greens

  - 1/2 avocado

  - 1 tablespoon olive oil and lemon juice dressing

  - Calories: 350, Carbs: 8g, Protein: 28g


Snack:

- Cucumber Slices with Cream Cheese

  - 1/2 cucumber

  - 2 tablespoons cream cheese

  - Calories: 100, Carbs: 5g, Protein: 4g


Dinner:

- Chicken Stir-Fry with Zoodles

  - 4 ounces chicken breast

  - 1 cup zucchini noodles (zoodles)

  - 1/2 cup bell peppers

  - 1 tablespoon soy sauce

  - 1 teaspoon sesame oil

  - Calories: 350, Carbs: 10g, Protein: 30g


Day 6

Breakfast

 Chia Seed Pudding

   1/4 cup chia seeds

   1 cup unsweetened almond milk

   1/4 cup berries

   Calories: 200, Carbs: 15g, Protein: 6g


Snack

 Pumpkin Seeds

   1 ounce

   Calories: 160, Carbs: 4g, Protein: 8g


Lunch:

Egg Salad

   2 hard-boiled eggs

   1 tablespoon mayonnaise

   1/4 avocado, diced

   Romaine lettuce leaves

   Calories: 250, Carbs: 5g, Protein: 12g


 Snack

  Mixed Nuts

   1 ounce

   Calories: 160, Carbs: 6g, Protein: 5g


Dinner

 Grilled Steak with Brussels Sprouts

  4 ounces steak

  1 cup Brussels sprouts

  1 teaspoon olive oil

  Calories: 370, Carbs: 8g, Protein: 32g


 Day 7


 Breakfast

 Smoothie Bowl

  1/2 cup plain Greek yogurt

  1/4 cup berries

  1 tablespoon almond butter

   Calories: 250, Carbs: 18g, Protein: 14g


 Snack

  Olives

  10 large olives

  -Calories: 50, Carbs: 2g, Protein: 1g


Lunch

 Chicken Caesar Salad

  4 ounces grilled chicken breast

  2 cups romaine lettuce

  1 tablespoon Caesar dressing

  1 tablespoon grated Parmesan cheese

  Calories: 300, Carbs: 8g, Protein: 32g


Snack

Pistachios

  1 ounce

  Calories: 160, Carbs:

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