1200 Calories, 100g Net Carbs Per Day Meal Plan
Created by a Registered Dietician, this moderately low-carb meal plan aims to provide 1200 calories and under 100g net carbs per day.
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 WW English muffin (dry) and 1 egg | 208 | 21 |
| Lunch | 4oz steak, 1 cup mushrooms and 1 cup broccoli | 302 | 7 |
| Dinner | Low Carb Chili (12 oz) + 1 cup blueberries | 500 | 27 |
| Snack 1 | 1cup carrots + 2Tbsp cream chz | 120 | 8.5 |
| Snack 2 | 1 cup strawberries | 80 | 12 |
| TOTAL | 1210 calories | 75.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 scrambled eggs, 2 slices bacon, 1 cup sauteed spinach and 10 cherry tomatoes | 300 | 13 |
| Lunch | 1 cup black beans, 1 cup stir fry veggies, and 1/2 cup quinoa | 315 | 41 |
| Dinner | 4oz salmon,1/2 cup quinoa, 15 asparagus spears and 10 cherry tom. | 424 | 31 |
| Snack 1 | Quest Bar | 170 | 7 |
| TOTAL | 1209 calories | 92g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 Egg, 2oz ham, 1oz cheese, 1/4 cup diced mushrooms and 1 small banana | 344 | 24 |
| Lunch | 10 oz Amy’s Split Pea & Ham soup | 220 | 27 |
| Dinner | 4oz Chicken, 1/2 cup broccoli, 1 Tbsp olive oil, 3oz sweet potato | 420 | 18 |
| Snack 1 | 1- 3oz pouch tuna salad and 5 Flax Crackers | 250 | 3 |
| TOTAL | 1234 calories | 72g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Bacon and Egg Breakfast Muffin Cups + 1/2 cup blueberries | 442 | 45 |
| Lunch | 4oz Chicken, 1/2 cup broccoli and 1/2 sweet potato | 300 | 18 |
| Dinner | 3 cups salad, 3oz chicken, 1/2 cup chickpeas, 1.5 Tbsp oil and vinegar | 400 | 200 |
| Snack 1 | Think Thin Bar (1/2) | 120 | 5 |
| TOTAL | 1262 calories | 88g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Breakfast burrito; 1 low CHO tortilla, 1/4 cup beans, 1 egg, 1 slice ham, 1 cup spinach | 270 | 8 |
| Lunch | Beef taco salad; 4oz ground beef, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce, 1 serv. tortilla chips | 424 | 22 |
| Dinner | 3 oz ground turkey, 1 cup marinara, 1 cup spaghetti squash | 345 | 23 |
| Snack 1 | 2 Rice cakes + 1 Tbsp PB | 160 | 18 |
| TOTAL | 1199 calories | 71g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Atkins Shake + 1 cup grapes | 244 | 31 |
| Lunch | 3 oz ground turkey, 1/2 cup marinara, 1 cup spaghetti squash | 345 | 26 |
| Dinner | Low Carb Chili (1 cup) | 280 | 9 |
| Snack 1 | 1 cup sugar snap peas + hummus | 72 | 9 |
| Snack 2 | Grapefruit + 1 oz Mixed Nuts | 237 | 10 |
| TOTAL | 1178 calories | 85g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Fritatta; 2 scr eggs, 1 cup chard, 1/4 cup feta, and 1/2 WW English muffin | 392 | 7 |
| Lunch | Black bean patty, 1 cup brussel sprouts, 1/2 cup quinoa, 1/4c pomegranate seeds | 315 | 42.5 |
| Dinner | 6 oz steak, 1 cup sauted portabella, 1/2 cup steamed broccoli, 1/2 cup pureed cauliflower | 303 | 7 |
| Snack 1 | 1/2 English Muffin and 1 Tbsp PB | 154 | 9 |
| Snack 2 | Beef Jerky (1oz) | 82 | 4 |
| TOTAL | 1246 calories | 69.5g net carbs |
Nicole Barnick, M.S., R.D.N., C.D.