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.

1200 Calorie 100g Net Carb One Week Low Carb Meal Plan
Sunday
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
Monday
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
Tuesday
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
Wednesday
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
Thursday
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
Friday
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
Saturday
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

Meet The Author

Nicole Barnick, M.S., R.D.N., C.D.

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