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.

1200 Calorie 50g Net Carb One Week Low Carb Meal Plan
Sunday
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
Monday
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
Tuesday
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
Wednesday
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
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; 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
Friday
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
Saturday
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

Meet The Author

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

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