A Low Carb Meal Plan and Menu to Improve Your Health

Many individuals adopt low carb eating patterns to aid weight reduction and keep blood sugar steady. Although recommendations differ, low carb approaches generally limit foods rich in carbohydrates or added sugars.

A low carb regimen reduces carbohydrate intake — found in items like pasta, bread, and sugary treats — and emphasizes protein, fats, and vegetables.

Numerous variations of low carb diets exist.

This article provides an in-depth low carb meal plan. It outlines what to include, what to limit, and offers a sample 3-day low carb menu.

Low carb eating — the basics

Low carb approaches come with a range of health advantages. Many people use them to support fat loss and better control of blood glucose.

There are different low carb styles that vary by the number of carbs allowed daily. A standard low carb plan often supplies less than 45% of total daily calories from carbohydrates. For someone on a 2000-calorie intake, that translates to under about 130 grams (g) of carbs per day.

Typically, low carb diets restrict foods high in carbohydrates or added sugars, such as sweets, starches, and refined grains.

Still, foods permitted on a low carb plan depend on your daily carb limit. Even relatively carb-rich items like fruits, starchy vegetables, and whole grains can be included in moderation on some low carb plans.

What is an example of a low carb diet?

Below are some of the more common low carb eating styles:

• Ketogenic (keto) diet: This very low carb, high fat approach limits daily carbs to a small fraction of calories — usually around 20–50 g of carbs per day.
• Atkins diet: In the initial phase of Atkins, carbs are restricted to about 20 g per day depending on the chosen plan. As you progress, carbs are gradually increased but often stay below 100 g daily.
• South Beach diet: Along with lowering carbs, this plan emphasizes lean proteins and heart-healthy fats. During the first phase, grains and many fruits are excluded.
• Paleo diet: Modeled after the eating habits of early humans, this approach is naturally lower in carbs.
• Dukan diet: This program restricts carbohydrates while being high in protein and low in fat, organized into four phases to aid weight loss.

What food can you eat on a low carb diet?

Here are some foods commonly included on a low carb plan:

• Meat: beef, lamb, pork, chicken
• Fish: salmon, trout, haddock, tuna
• Eggs: whole eggs, egg whites, yolks
• Non-starchy vegetables: spinach, broccoli, cauliflower, carrots, asparagus, tomatoes
• Lower carb fruits: oranges, blueberries, strawberries, raspberries, blackberries
• Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds, pistachios
• High-fat dairy: cheese, butter, heavy cream, Greek yogurt
• Fats and oils: lard, avocados, avocado oil, olive oil, coconut oil

Foods to include in moderation

Unless you’re on a very low carb or ketogenic plan, you might include small portions of the following:

• Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
• Higher-carb fruits: bananas, pineapples, mango, and others
• Whole grains: brown rice, oats, quinoa
• Legumes: lentils, black beans, pinto beans, chickpeas
• Higher-carb dairy: milk and full-fat yogurt

Dark chocolate contains antioxidants and may offer health benefits when consumed in moderation. Opt for dark chocolate that’s at least 70% cocoa.

You can also enjoy dry wines that contain little to no added sugar or carbs. Keep in mind that both dark chocolate and alcohol can interfere with weight goals if overconsumed.

Because many drinks are high in carbs and calories, choose sugar-free options when possible such as coffee, tea, or calorie-free sparkling water.

What should I avoid eating on a low carb diet?

Depending on your carbohydrate budget, you may need to limit or avoid these items:

• Sweet treats: candy, ice cream, baked goods, and other products with added sugar
• Refined grains: white rice, regular pasta, tortillas, crackers
• Diet and low-fat products: some low-fat dairy, cereals, or crackers that replace fat with added sugars
• Highly processed foods: convenience meals, fast food, cookies, chips, pretzels
• Sugar-sweetened beverages: soda, sweetened tea, sports drinks, energy drinks

Always review ingredient lists to select options compatible with your plan.

Sample low carb meal plan

Below is an example 3-day menu for a low carb eating plan.

Remember to consult with a physician or registered dietitian to determine the carbohydrate level that’s right for your goals and preferences.

Day 1

• Breakfast: 2 slices sprouted with 1/2 , salt, and pepper. Total carbs: 36.5 g.
• Lunch: 3 ounces (oz) (85 g) grilled with 2 cups (340 g) noodles made with 1 clove of , , and 1 oz (28 g) . Total carbs: 17 g.
• Dinner: bunless with a slice of cheese, served with 1/2 cup (78 g) cooked and 2 tablespoons (35.7 g) of . Total carbs: 8.5 g.
• Total carbs for the day: 62 g

Day 2

• Breakfast: 7 oz (200 g) plain with 1/4 cup (37 g) and 1 oz (28.35 g) . Total carbs: 19.4 g.
• Lunch: 3 oz (85 g) with 1/2 cup (120 g) mashed and 1 cup (129 g) sautéed . Total carbs: 13.5 g.
• Dinner: 3 oz (85 g) baked with 1/2 cup (90 g) cooked and 3/4 cup (85 g) rice. Total carbs: 7.7 g.
• Total carbs for the day: 40.6 g

Day 3

• Breakfast: breakfast bowl with 2 large hard-boiled , 1 , and 1 cup cubed . Total carbs: 19 g.
• Lunch: 2.5 cups (244 g) shrimp garden salad with , lettuce, eggs, tomato, and carrots, with 2 tablespoons (tbsp), or 30 milliliters (mL), . Total carbs: 10.5 g.
• Dinner: 3 oz (85 g) grilled with 1/2 cup (78 g) roasted and 1/2 cup (93 g) cooked . Total carbs: 25.2 g.
• Total carbs for the day: 54.7 g

For additional quick meal ideas, see the article on 7 healthy low carb meals in under 10 minutes.

Healthy low carb snacks

If you need a boost between meals, here are simple, nutritious, low carb snacks to consider:

• a piece of fruit
• Greek yogurt
• one or two hard-boiled eggs
• baby carrots
• leftovers from dinner
• a handful of nuts
• some cheese and meat

Eating at restaurants

Sticking to a low carb plan while eating out can be tricky. Portions are often large, and many restaurant dishes come with sauces, dressings, or sides that contain added sugars or carbs.

Still, you can usually make low carb choices at many eateries.

Try these strategies:

1. Pick a meat- or fish-centered entrée.
2. Choose water instead of sugary sodas or fruit juices.
3. Request extra vegetables or a side salad in place of bread, potatoes, or rice.
4. Review the menu ahead of time to identify items that suit your carb goals.
5. Ask for dressings, sauces, or condiments on the side so you control the amount.
6. Consider boxing up half your meal to limit carb intake during the restaurant visit.

Frequently asked questions

What should I eat on a no-carb day?

If you cut out carbs completely, emphasize animal and plant proteins plus plenty of vegetables and some fruit. However, the body does need some carbohydrates, so eliminating them entirely — unless under medical supervision — may not be ideal and can be harder to maintain than including a small amount.

Learn about the zero-carb diet.

How do I stay under 20 carbs a day?

To remain below 20 grams of carbs daily, focus on filling meals of vegetables, proteins, and healthy fats.

What’s a good low carb diet plan for a vegetarian?

Vegetarians can follow a low carb approach, though it’s more challenging because many plant-based protein sources contain carbs. Ensure you meet your calorie and nutrient needs, and consider consulting a doctor or registered dietitian for guidance.

Learn more about low carb options for vegetarians and vegans.

What’s a good low carb diet plan for diabetes?

Research indicates that a low carb eating pattern can help people with diabetes manage the condition. Low carb eating for diabetes is similar to low carb eating for others — you generally choose the same foods to include or avoid. Still, monitoring blood sugar and following medical treatment plans is essential.

Here’s a guide to healthy low carb eating for people with diabetes.

The bottom line

Low carb diets come in many forms and vary in how many carbs they permit each day.

Generally, these plans reduce foods high in carbs — like sweets, processed foods, pasta, and bread — and promote non-starchy vegetables and items rich in protein and healthy fats.

For some individuals, low carb eating may support weight loss and improve blood sugar control.

The sample meal plan above outlines the fundamentals of healthy low carb eating and can be tailored to your dietary needs and tastes.

Discover 101 healthy low carb recipes that taste fantastic.