1500 Calories, 50g Net Carbs Per Day Meal Plan
Created by a Registered Dietician, this low-carb meal plan aims to provide 1500 calories and under 50g net carbs per day.
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 2 small Low Carb Pancakes, 2 slices bacon, 2 scrambled egg | 332 | 4.5 |
| Lunch | 4oz steak, 1 cup mushrooms and 1 cup broccoli | 302 | 7 |
| Dinner | Low Carb Chili (12 oz) + 1/2 avocado | 580 | 11 |
| Snack 1 | 1cup celery + 2Tbsp cream chz | 80 | 3 |
| Snack 2 | 1 cup strawberries + Regular Plain Greek Yogurt 4oz | 203 | 16 |
| TOTAL | 1497 calories | 41.5g 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 1/2 avocado | 374 | 6 |
| Dinner | 4oz salmon,15 asparagus spears, 1T olive oil and 5 cherry tom. | 428 | 10 |
| Snack 1 | Quest Bar | 170 | 7 |
| Snack 2 | Cheese Chips | 150 | 1 |
| TOTAL | 1476 calories | 36.5g 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 + 3 oz ham or turkey | 240 | 15 |
| Dinner | 4oz Chicken wrapped in 2 slices bacon, 1 cup broccoli, 1 Tbsp olive oil, | 447 | 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 | 1403 calories | 41.5g 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 | Bacon Wrapped Jalapenos + Seaweed Snack (10 sheets) | 210 | 2 |
| TOTAL | 1397 calories | 42.1g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Breakfast burrito; 1 low CHO tortilla, 1/4 cup beans, 1 egg, 2 slices ham, 1 cup spinach | 317 | 8 |
| Lunch | Beef taco salad; 3oz ground beef, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce, 1 serv. tortilla chips | 335 | 5 |
| Dinner | 4oz ground turkey, 1/2 cup marinara, 1/2 cup spaghetti squash, and 1oz parmesean chz | 358 | 11.5 |
| Snack 1 | 1oz Mixed Nuts, 1oz pepperoni, 1oz string cheese | 378 | 7 |
| Snack 2 | Tofu Pudding (1/2 cup) | 110 | 7 |
| TOTAL | 1498 calories | 38.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Low Carb Protein Shake + hard boiled egg | 170 | 1.5 |
| 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 | Fat Bombs | 300 | 8 |
| Snack 2 | Loaded Meatballs (3) | 200 | 1 |
| Snack 3 | Minute Muffins | 268 | 2 |
| TOTAL | 1495 calories | 41g 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, 1T coconut oil, 1/4c pomegranate seeds | 321 | 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 + 3oz fajita chicken pieces | 210 | 2 |
| Snack 2 | Low Carb Chili (4oz) + 1oz string cheese | 220 | 3 |
| TOTAL | 1449 calories | 43g net carbs |
Nicole Barnick, M.S., R.D.N., C.D.