Low-carb meal plan
Free 7-Day Low-Carb Meal Plan
A flexible week of low-carb meals — filling, simple, and around 50g net carbs a day, with a grocery list.
1,500–1,900 cal/dayNet carbs: ~50g/dayProtein: 100–130gFat: moderate
A sample day
What a day on the low-carb plan looks like
| Meal | Dish | Cal | Net carbs | Protein |
|---|---|---|---|---|
| Breakfast | Greek yogurt with berries & almonds | 340 | 18g | 26g |
| Lunch | Turkey & avocado lettuce wraps | 480 | 9g | 38g |
| Dinner | Steak with roasted vegetables | 620 | 16g | 46g |
| Snack | Cottage cheese & cucumber | 180 | 6g | 20g |
One sample day — the full week and a grocery list generate inside CarbMeNot, and you can swap any meal.
Why it works
Built for cutting carbs without going full keto.
- Around 50g net carbs — flexible and sustainable
- Protein-forward so you stay full
- Room for berries, dairy, and legumes
- Auto grocery list, swap any meal
Want it tailored to you?
Tell CarbMeNot your calories, foods you like, allergies, and cooking time, and the AI builds a custom low-carb plan — with recipes, macros, and a grocery list — in seconds.
Generate my meal plan
Good to know
Frequently asked questions
- What's the difference between low-carb and keto?
- Keto keeps net carbs very low (under 20g) to stay in ketosis; low-carb is more flexible, usually around 50–100g net carbs a day, so you can include berries, some dairy, and legumes.
- How many carbs is 'low-carb'?
- This plan targets about 50g net carbs a day. You can adjust the target in the CarbMeNot app to fit your goals.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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Get your low-carb plan in the app
Generate the full week, a grocery list, and track it all — free on the App Store and Google Play.
Free to download · iOS & Android · No signup required