1200 Calories, 20g Net Carbs Per Day Meal Plan

Created by a Registered Dietician, this very low-carb meal plan provides 1200 calories and under 20g net carbs per day for those following Atkins or a Keto Diet.

1200 Calorie 20g Net Carb One Week Low Carb Meal Plan
Sunday
Meal Calories Net Carbs
Breakfast 1 egg, 1 slice bacon and 1/2 avocado + Oopsie Roll 295 3
Lunch 4oz steak, 1 cup mushrooms and onions + 2oz shirataki noodles + 1 pat butter (1/2T) 338 2
Dinner Low Carb Meatballs (3.5) + 2 cups boiled spinach 400 7
Snack 1 1 cup cucumber + 3oz fajita chicken strips 113 3
Snack 2 Seaweed Snack (10 sheets) + 5 medium strawberries 50 4.5
TOTAL 1196 calories 19.5g net carbs
Monday
Meal Calories Net Carbs
Breakfast 2 scrambled eggs, 2 slices bacon, 1 cup sauteed spinach, 1T salsa 335 6
Lunch 2oz ham, 1 cup stir fry veggies with 1/2T olive oil 184 4
Dinner 4oz salmon, 15 asparagus spears, 5 cherry tomatoes 290 9
Snack 1 Tuna pouch + 1/2 Wholly Guacamole 210 1.5
Snack 2 Bacon Covered JalapeƱo Poppers – 4 halves 180 1
TOTAL 1199 calories 21.5g net carbs
Tuesday
Meal Calories Net Carbs
Breakfast 2 scrambled eggs, 2oz ham, 1oz cheese, 1/4 cup diced mushrooms 400 3
Lunch Eggplant Lasagna 377 9.5
Dinner 4oz Chicken, 1 cup stir fry pepper mix, 1/2 Tbsp olive oil 276 4
Snack 1 Loaded Nacho Meatballs (2) 133 0.7
Snack 2 Just the Cheese Snacks 75 1
TOTAL 1261 calories 18.2g net carbs
Wednesday
Meal Calories Net Carbs
Breakfast Bacon & Egg Muffin Cups (1 serv) 150 1
Lunch 4oz Chicken, 1 cup stir fry mix, 1 tbsp olive oil + kale chips 386 9
Dinner 3 cups spinach, 3oz chicken, 1oz cheese, 2 Tbsp oil and vinegar 415 2
Snack 1 Think Thin Bar (1/2) 120 5
Snack 2 Low Carb Protein Shake made with 8 oz unsweetened almond milk 180 4
TOTAL 1251 calories 21g net carbs
Thursday
Meal Calories Net Carbs
Breakfast Breakfast burrito; 1 low CHO tortilla, 2 eggs, 1 slice ham, 1 cup spinach 290 2.5
Lunch Beef taco salad; 4oz ground beef, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce 280 5
Dinner 4oz ground turkey, 5 cherry tomatoes, 2tsp olive oil, 1/2 cup spaghetti squash 334 7.5
Snack 1 Pepperoni and Cheese roll ups (2oz meat/1oz chz) 230 1
Snack 2 Just the Cheese Snacks (22 pieces) 75 1
TOTAL 1209 calories 17g net carbs
Friday
Meal Calories Net Carbs
Breakfast Atkins Shake + Oopsie Roll 245 6.6
Lunch 4oz ground turkey, 1 tomato, 1/2 T olive oil, 1/2 cup spaghetti squash 260 5
Dinner Low Carb Chili (1 cup) and 1/4 avocado 360 6
Snack 1 2oz Turkey Jerky 150 0.7
Snack 2 2 slices bacon + 1 oz Pork Rinds 172 0.5
TOTAL 1187 calories 18.8g net carbs
Saturday
Meal Calories Net Carbs
Breakfast 2 scrambled eggs with 1 cup sauteed chard 227 3
Lunch Veggie Patty, 1/2 c wilted spinach, 1 cup sauteed mushrooms and onions, 3/4 tbsp olive oil 215 5.5
Dinner 6 oz steak, 1 cup sauted portabella, 1/2 cup steamed broccoli, 1/2 cup pureed cauliflower 523 7
Snack 1 Hard boiled egg 80 0
Snack 2 Protein Shake (made with water) + 1/2T PB 137 2
TOTAL 1182 calories 17.5g net carbs

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

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