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