1500 Calories, 20g Net Carbs Per Day Meal Plan

Created by a Registered Dietician, this very low-carb meal plan provides 1500 calories and under 20g net carbs per day for those following Atkins or a Keto Diet.

1500 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 375 4
Lunch 4oz steak, 1 cup mushrooms and onions + 2oz shirataki noodles + 1 pat butter (1/2T) 338 2
Dinner Low Carb Meatballs (3.5) + 1 cup boiled spinach 362 4.5
Snack 1 1 cup cucumber + 3oz fajita chicken strips 113 3
Snack 2 Pork Rinds (1oz) 160 0
Snack 3 Atkins Shake 160 2
TOTAL 1508 calories 15.5g net carbs
Monday
Meal Calories Net Carbs
Breakfast 2 scrambled eggs, 2 slices bacon, 1 cup sauteed spinach, 1.5oz cheddar cheese, 1T salsa 505 6
Lunch 3oz ham, 1 cup stir fry veggies with 1/2T olive oil 234 4
Dinner 4oz salmon, 15 asparagus spears, 264 4
Snack 1 Tuna pouch + Wholly Guacamole 260 2.5
Snack 2 Bacon Covered JalapeƱo Poppers – 4 halves 180 1
TOTAL 1443 calories 17.5g 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 Tbsp olive oil 336 4
Snack 1 Loaded Nacho Meatballs 200 1
Snack 2 Cheese Chips 150 1
TOTAL 1463 calories 18.5g 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 + 8 oz unsweetened almond milk & 1oz Pork Rinds 260 2
Snack 3 Hard boiled egg + Flax Chips (10) 250 1
TOTAL 1581 calories 20g 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, 1 tomato, 1 T olive oil, 1/2 cup spaghetti squash + 8oz glass unsweetened almond milk 410 5
Snack 1 Pepperoni and Cheese roll ups (2oz meat/1oz chz) 230 1
Snack 2 Just the Cheese Snacks (22 pieces) 75 1
Snack 3 Cucumber Feta Rolls (4) + 3 breakfast sausages 220 4
TOTAL 1505 calories 18.5g 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 200 1
Snack 2 2 slices bacon + 1 oz Pork Rinds 172 0.5
Snack 3 Minute Muffins 268 2
TOTAL 1505 calories 21.1g 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
Snack 3 Low Carb Chili (4oz) + 1oz string cheese + Oopsie Roll 305 3.5
TOTAL 1487 calories 21g net carbs

Meet The Author

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

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