2000 Calories, 100g Net Carbs Per Day Meal Plan
Created by a Registered Dietician, this moderately low-carb meal plan aims to provide 2000 calories and under 100g net carbs per day.
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 WW English muffin, egg, 2 slices bacon and 1/2 avocado | 460 | 23.5 |
| 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 | Atkins Shake + 1 cup strawberries | 240 | 14 |
| TOTAL | 1814 Calories | 86.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 2 scrambled eggs, 4 slices bacon, 1 cup sauteed spinach, 1oz cheddar cheese, and 10 cherry tom. | 580 | 14.5 |
| 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 + 1 string cheese | 250 | 8 |
| Snack 2 | Beef Jerky – 2oz | 160 | 8 |
| Snack 3 | Bacon Covered Jalapeño Poppers – 4 halves | 180 | 1 |
| TOTAL | 1909 calories | 103.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 Egg, 2oz ham, 1oz cheese, 1/4 cup diced mushrooms and 1 small banana | 390 | 25.2 |
| Lunch | 10 oz 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 | 2oz Turkey Jerky | 200 | 2 |
| Snack 3 | Tuna pouch + Wholly Guacamole + 1 cup grapes | 364 | 28 |
| TOTAL | 1844 calories | 103.2g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Baked Egg, Mozzarella and Bacon 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, 2 Tbsp oil and vinegar | 464 | 20 |
| Snack 1 | Think Thin Bar | 250 | 10 |
| Snack 2 | 8 oz unsweetened almond milk + Seaweed snack (10 sheets) | 120 | 2 |
| Snack 3 | Hard boiled egg + 1oz cheddar cheese | 214 | 5 |
| TOTAL | 1952 calories | 109g 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 sour cream, 2 Tbsp salsa, 3 cup lettuce, 24 tortilla chips | 677 | 41.5 |
| Dinner | 3 oz ground turkey, 1/2 cup marinara, 1 cup spaghetti squash | 345 | 16 |
| Snack 1 | 2 Rice cakes + 2 Tbsp PB | 258 | 18 |
| Snack 2 | Tofu Pudding – 1/2 cup | 110 | 7 |
| Snack 3 | Cucumber + Feta Rolls | 100 | 1 |
| TOTAL | 1760 calories | 91.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Atkins Shake + 1 cup grapes + 1 oz cheese | 324 | 32 |
| Lunch | 3 oz ground turkey, 1/2 cup marinara, 1 cup spaghetti squash | 345 | 26 |
| Dinner | Low Carb Chili – 1 cup and 1/2 avocado | 440 | 8 |
| Snack 1 | 2oz Beef Jerky + 1 cup sugar snap peas | 266 | 8.2 |
| Snack 2 | Grapefruit + 1 oz nuts | 237 | 10 |
| Snack 3 | Minute Muffins | 268 | 2 |
| TOTAL | 1880 calories | 86.2g 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 PB | 154 | 9 |
| Snack 2 | Atkins Bar + 1oz nuts | 395 | 11 |
| Snack 3 | Low Carb Chili – 8oz | 280 | 6 |
| TOTAL | 1942 calories | 82.5g net carbs |
Nicole Barnick, M.S., R.D.N., C.D.