1200 Calories, 50g Net Carbs Per Day Meal Plan
Created by a Registered Dietician, this low-carb meal plan aims to provide 1200 calories and under 50g net carbs per day.
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Protein Shake made with 8oz unsweetened almond milk | 180 | 2 |
| Lunch | 4oz steak, 1 cup mushrooms and 1 cup broccoli | 302 | 7 |
| Dinner | Low Carb Chili (12 oz) | 420 | 9 |
| Snack 1 | 1cup celery + 2Tbsp cream cheese | 80 | 3 |
| Snack 2 | 1 cup strawberries + Regular Plain Greek Yogurt 4oz | 210 | 19 |
| TOTAL | 1192 calories | 40g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 scrambled egg, 2 slices bacon, 1 cup sauteed spinach, 1oz mozzarella, 10 cherry tomatoes | 354 | 12.5 |
| Lunch | 4oz chicken breast, 1 cup stir fry veggies, with 1/4 avocado | 294 | 5 |
| Dinner | 4oz salmon,15 asparagus spears, and 5 cherry tom. | 308 | 10 |
| Snack 1 | Quest Bar | 170 | 7 |
| Snack 2 | Hard boiled Egg | 70 | 0.5 |
| TOTAL | 1196 calories | 35g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 Egg, 2oz ham, 1oz cheese, 1/4 cup diced mushrooms | 254 | 4 |
| Lunch | 8oz Amy’s split pea soup + 1 oz ham or turkey | 137 | 13 |
| Dinner | 4oz Chicken, 1 cup broccoli, 1 Tbsp olive oil, | 355 | 6 |
| Snack 1 | 1- 3oz pouch tuna salad and 5 Flax crackers | 250 | 3 |
| Snack 2 | Tuna pouch and 1/2 cup grapes | 212 | 13.5 |
| TOTAL | 1208 calories | 39.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Bacon and Egg Muffin Cups (2 serv) | 300 | 2.6 |
| Lunch | 4oz Chicken, 1/2 cup broccoli, 1 tbsp olive oil 1/2 sweet potato | 420 | 18 |
| Dinner | 3 cups salad, 3oz chicken, 1/4 cup chickpeas, 1.5 Tbsp oil and vinegar | 347 | 14.5 |
| Snack 1 | Think Thin Bar (1/2) | 120 | 5 |
| Snack 2 | Seaweed Snack (10 sheets) | 30 | 1 |
| TOTAL | 1217 calories | 41.1g 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; 2oz ground beef, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce | 280 | 5 |
| Dinner | 3 oz ground turkey, 1/2 cup marinara, 1 cup spaghetti squash | 277 | 19.5 |
| Snack 1 | 1oz Mixed Nuts | 168 | 4.6 |
| Snack 2 | Tofu Chocolate Pudding (1/2 cup) | 110 | 7 |
| TOTAL | 1105 calories | 44.1g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Low Carb Protein Shake | 90 | 1 |
| Lunch | 3 oz ground turkey, 1/2 cup marinara, 1 cup spaghetti squash | 277 | 19.5 |
| Dinner | Low Carb Chili (1 cup) | 280 | 9 |
| Snack 1 | 1 cup sugar snap peas + hummus | 72 | 9 |
| Snack 2 | Loaded Meatballs (3) | 200 | 1 |
| Snack 3 | Minute Muffins | 268 | 2 |
| TOTAL | 1187 calories | 41.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Fritatta; 2 scr eggs, 1 cup chard, 1/4 cup feta, and 1/2 WW English muffin | 292 | 5.5 |
| Lunch | Black bean patty, 1 cup brussel sprouts, 1/4c pomegranate seeds | 204 | 25.5 |
| Dinner | 6 oz steak, 1 cup sauted portabella, 1/2 cup steamed broccoli, 1/2 cup pureed cauliflower | 406 | 7 |
| Snack 1 | Cucumber Feta Rolls | 100 | 1 |
| Snack 2 | Low Carb Chili (4oz) + 1oz string cheese | 220 | 3 |
| TOTAL | 1222 calories | 42g net carbs |
Nicole Barnick, M.S., R.D.N., C.D.