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.

2000 Calorie 100g Net Carb One Week Low Carb Meal Plan
Sunday
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
Monday
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 JalapeƱo Poppers – 4 halves 180 1
TOTAL 1909 calories 103.5g net carbs
Tuesday
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
Wednesday
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
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 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
Friday
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
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 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

Meet The Author

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

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