2000 Calories, 20g Net Carbs Per Day Meal Plan
Created by a Registered Dietician, this very low-carb meal plan provides 2000 calories and under 20g net carbs per day for those following Atkins or a Keto Diet.
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 1 egg, 2 slices bacon and 1/2 avocado + Oopsie Roll | 425 | 4 |
| Lunch | 4oz steak, 1 cup mushrooms and onions + 2oz shirataki noodles + 1T olive oil | 422 | 2 |
| Dinner | Low Carb Meatballs (4) + 1 cup boiled spinach | 408 | 4.5 |
| Snack 1 | 1 cup cucumber + 1/4 cup hummus + 3oz fajita chicken strips | 170 | 6 |
| Snack 2 | Pork Rinds (1oz) + 1oz cheddar cheese | 274 | 0 |
| Snack 3 | Atkins Shake + Bacon Wrapped Jalapenos | 240 | 3 |
| TOTAL | 1939 calories | 19.5g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | 2 scrambled eggs, 4 slices bacon, 1 cup sauteed spinach, 1.5oz cheddar cheese, 1T salsa | 597 | 6 |
| Lunch | 3oz ham, 1 cup stir fry veggies with 1T olive oil | 294 | 4 |
| Dinner | 4oz salmon, 15 asparagus spears, Cheese Chips | 414 | 5 |
| Snack 1 | Tuna pouch + Wholly Guacamole | 260 | 2.5 |
| Snack 2 | Turkey Jerky (2oz) | 200 | 2 |
| Snack 3 | Bacon Covered Jalapeño Poppers – 4 halves | 180 | 1 |
| TOTAL | 1945 calories | 20.5g net carbs |
| 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 | 2oz Turkey Jerky + Cucumber Feta Rolls (4) | 300 | 3 |
| Snack 3 | Tuna pouch + Wholly Guacamole | 260 | 2.5 |
| TOTAL | 1873 calories | 23g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Bacon and Egg Muffin Cups (2 serv) + hard boiled egg | 380 | 2.6 |
| Lunch | 4oz Chicken, 1 cup stir fry mix, 1 tbsp olive oil | 336 | 4 |
| 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 with 8 oz unsweetened almond milk & 1oz Pork Rinds | 260 | 2 |
| Snack 3 | Hard boiled egg + Flax Chips (10) + 1oz string cheese | 330 | 1 |
| TOTAL | 1841 calories | 16.6g net carbs |
| 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 unswt almond milk | 410 | 5 |
| Snack 1 | Pepperoni and Cheese roll ups (2oz meat/1oz chz) | 340 | 2.5 |
| Snack 2 | Crab and Mushroom Soup + 2 tsp parmesean cheese | 255 | 3 |
| Snack 3 | Cucumber Feta Rolls (4) and Loaded Nacho Meatballs (3) | 300 | 2 |
| TOTAL | 1875 calories | 20g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Atkins Shake + 1 oz cheese + Oopsie Roll | 220 | 6.6 |
| Lunch | 4oz ground turkey, 1 tomato, 1 T olive oil, 1/2 cup spaghetti squash | 320 | 5 |
| Dinner | Low Carb Chili (1 cup) and 1/4 avocado | 440 | 7 |
| Snack 1 | 2oz Turkey Jerky | 200 | 1 |
| Snack 2 | 4 slices bacon + 1 oz Pork Rinds | 360 | 0.5 |
| Snack 3 | Minute Muffins | 268 | 2 |
| TOTAL | 1808 calories | 22.1g net carbs |
| Meal | Calories | Net Carbs | |
|---|---|---|---|
| Breakfast | Fritatta; 2 scr eggs, 1 cup chard, 1/4 cup feta | 392 | 3 |
| Lunch | Veggie Patty, 1/2 c wilted spinach, 1 cup sauteed mushrooms and onions, 1 tbsp olive oil | 255 | 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 + 1oz cheddar | 194 | 0.5 |
| Snack 2 | Low Carb Protein Shake (made with water) + 1T Peanut Butter | 184 | 2 |
| Snack 3 | Low Carb Chili (4oz) + 1oz string cheese + Oopsie roll | 305 | 3.5 |
| TOTAL | 1853 calories | 21.5g net carbs |
Nicole Barnick, M.S., R.D.N., C.D.