1500 Calories, 100g Net Carbs Per Day Meal Plan

Created by a Registered Dietician, this moderately low-carb meal plan aims to provide 1500 calories and under 100g net carbs per day.

1500 Calorie 100g Net Carb One Week Low Carb Meal Plan
Sunday
Meal Calories Net Carbs
Breakfast 1 WW English muffin (dry), 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 1 cup cucumber + 1/4 cup hummus 62 5
Snack 2 1cup celery + 2Tbsp cream chz + Quest Bar 250 10
Snack 3 1 cup strawberries + Regular Plain Greek Yogurt 4oz 210 19
TOTAL 1532 calories 89g net carbs
Monday
Meal Calories Net Carbs
Breakfast 1 scrambled egg, 2 slices bacon, 1 cup sauteed spinach, 1oz cheddar cheese, and 10 cherry tom. 388 14
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
Snack 2 Beef Jerky (1.75oz) 200 5
TOTAL 1497 calories 98g 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
Snack 2 Tuna pouch + 1/2 Wholly Guacamole + 1 cup grapes 288 20
TOTAL 1522 calories 92g net carbs
Wednesday
Meal Calories Net Carbs
Breakfast Baked Breakfast Muffin Cups + 1 cup blueberries 484 54
Lunch 4oz Chicken, 1/2 cup broccoli, 1 tbsp olive oil 1/2 sweet potato 420 18
Dinner 3 cups salad, 3oz chicken, 1/2 cup chickpeas, 1.5 Tbsp oil and vinegar 400 20
Snack 1 Think Thin Bar (1/2) 120 5
Snack 2 6 oz unsweetened almond milk + Seaweed Snack (10 sheets) 100 3.7
TOTAL 1524 calories 100.7g 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, 3 cup lettuce, 1 serv. tortilla chips 620 41.5
Dinner 3 oz ground turkey, 1 cup marinara, 1 cup spaghetti squash 345 26
Snack 1 2 Rice cakes + 1 Tbsp Peanut Butter 160 18
Snack 2 Tofu Pudding (1/2 cup) 110 7
TOTAL 1505 calories 100.5g 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
Snack 3 Minute Muffins 268 2
TOTAL 1446 calories 87g 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 406 7
Snack 1 1/2 English Muffin and 1 Tbsp Peanut Butter 154 9
Snack 2 Low Carb Chili (8oz) 280 8
TOTAL 1547 calories 73.5g net carbs

Meet The Author

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

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