2000 Calories, 50g Net Carbs Per Day Meal Plan

Created by a Registered Dietician, this low-carb meal plan aims to provide 2000 calories and under 50g net carbs per day.

2000 Calorie 50g Net Carb One Week Low Carb Meal Plan
Sunday
Meal Calories Net Carbs
Breakfast 1 egg, 2 slices bacon and 1/2 avocado 340 3.5
Lunch 4oz steak, 1 cup mushrooms and 1 cup broccoli 302 7
Dinner Low Carb Chili (12 oz) + 1oz cheese + 1/2 cup blueberries 534 9
Snack 1 1 cup cucumber + 1/4 cup hummus + 3oz fajita chicken strips 170 6
Snack 2 1 cup celery + 2Tbsp cream chz + Quest Bar 250 10
Snack 3 Atkins Shake + 1 cup strawberries 206 8
TOTAL 1802 calories 43.5g 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,1/2 cup quinoa, 15 asparagus spears 375 21
Snack 1 Tuna pouch + Wholly Guacamole 260 2.5
Snack 2 Beef Jerky (2oz) 232 5
Snack 3 Bacon Wrapped JalapeƱo Poppers – 4 halves 180 1
TOTAL 1938 calories 39.5g net carbs
Tuesday
Meal Calories Net Carbs
Breakfast 2 scrambled eggs, 2oz ham, 1oz cheese, 1/4 cup diced mushrooms 430 6
Lunch 8oz Amy’s split pea soup + 3 oz ham or turkey 240 15
Dinner 6oz Chicken, 1 cup broccoli, 1 Tbsp olive oil 470 9
Snack 1 Breakfast sausages x 3 + hard boiled egg 200 3
Snack 2 2oz Turkey Jerky + Cucumber Feta Rolls (4) 300 3
Snack 3 Tuna pouch + Wholly Guacamole 260 2.5
TOTAL 1900 calories 38.5g net carbs
Wednesday
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, 1oz cheese, 2 Tbsp oil and vinegar 460 10
Snack 1 Think Thin Bars (1/2) 120 5
Snack 2 Low Carb Protein Shake made with 8 oz unsweetened almond milk & 1oz Pork Rinds 260 3
Snack 3 Hard boiled egg + 1oz Mixed Nuts 290 7
TOTAL 1850 calories 45.6g net carbs
Thursday
Meal Calories Net Carbs
Breakfast Breakfast burrito; 1 low CHO tortilla, 1/4 cup beans, 2 eggs, 1 slice ham, 1 cup spinach 350 8
Lunch Beef taco salad; 2oz ground beef, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce, 1 serv. tortilla chips 280 5
Dinner 4oz ground turkey, 1/2 cup marinara, 1/2 cup spaghetti squash, and 1oz parmesean chz 358 11.5
Snack 1 Pepperoni and Cheese roll ups (2oz meat/1oz chz) 340 2.5
Snack 2 Tofu Pudding (1/2 cup) 110 7
Snack 3 Cucumber Feta Rolls (4) and Loaded Nacho Meatballs (3) 300 2
TOTAL 1738 calories 36g net carbs
Friday
Meal Calories Net Carbs
Breakfast Atkins Shake 170 6
Lunch 4oz ground turkey, 1/2 cup marinara, 1/2 cup spaghetti squash 255 11.5
Dinner Low Carb Chili (1 cup) and 1/2 avocado 440 6
Snack 1 2oz Beef Jerky + 1 cup sugar snap peas 266 8.2
Snack 2 Grapefruit + 1 oz Mixed Nuts 198 1
Snack 3 Minute Muffins + 1 oz string cheese 348 3
TOTAL 1677 calories 35.7g 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 Veggie Patty, 1/2 cup brussel sprouts,1 cup sauteed mushrooms and onions, 1 tbsp olive oil 333 10
Dinner 6 oz steak, 1 cup sauteed portabella, 1/2 cup steamed broccoli, 1/2 cup pureed cauliflower, 1T coconut oil 523 7
Snack 1 1/2 English Muffin and 1 Tbsp PB 154 9
Snack 2 1/2 Atkins Bar + 1oz Mixed Nuts 253 8
Snack 3 Low Carb Chili (4oz) + 1oz string cheese 220 3
TOTAL 1875 calories 44g net carbs

Meet The Author

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

Learn More About Me
Close

Loading ...

Sorry :(

Can't connect ... Please try again later.