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.

2000 Calorie 20g Net Carb One Week Low Carb Meal Plan
Sunday
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
Monday
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 JalapeƱo Poppers – 4 halves 180 1
TOTAL 1945 calories 20.5g 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 2oz Turkey Jerky + Cucumber Feta Rolls (4) 300 3
Snack 3 Tuna pouch + Wholly Guacamole 260 2.5
TOTAL 1873 calories 23g net carbs
Wednesday
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
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 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
Friday
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
Saturday
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

Meet The Author

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

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