7-Day Low-Carb Meal Plan to Lose Weight, Created by a Dietitian

Day 1

Breakfast (201 calories, 14 g carbohydrates)

• 1 cup nonfat plain Greek yogurt
• 1/3 cup blackberries
• 1 Tbsp. chopped walnuts

A.M. Snack (70 calories, 18 g carbohydrates)

• 2 clementines

Lunch (360 calories, 30 g carbohydrates)

• 1 serving White Bean & Veggie Salad

P.M. Snack (32 calories, 7 g carbohydrates)

• 1/2 cup raspberries

Dinner (555 calories, 37 g carbohydrates)

• 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables

Daily Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.

Day 2

Breakfast (288 calories, 22 g carbohydrates)

• 1 serving Muffin-Tin Omelets with Feta & Peppers
• 1 medium orange

A.M. Snack (131 calories, 35 g carbohydrates)

• 1 large pear

Lunch (344 calories, 47 g carbohydrates)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (51 calories, 10 g carbohydrates)

• 1 large bell pepper, sliced

Dinner (394 calories, 14 g carbohydrates)

• 1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Daily Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium

To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 serving West Coast Avocado Toast to dinner.

See More: High-Protein, Low-Carb Breakfasts to Help You Lose Weight

Day 3

Breakfast (288 calories, 22 g carbohydrates)

• 1 serving Muffin-Tin Omelets with Feta & Peppers
• 1 medium orange

A.M. Snack (35 calories, 9 g carbohydrates)

• 1 clementine

Lunch (344 calories, 47 g carbohydrates)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (131 calories, 35 g carbohydrates)

• 1 large pear

Dinner (411 calories, 25 g carbohydrates)

• 1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce
• 2 cups steamed broccoli florets

Meal-Prep Tip: Prepare 2 servings Blueberry Almond Chia Pudding to have for breakfast on Days 4 & 5.

Daily Totals: 1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodium

To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.

Day 4

Breakfast (229 calories, 30 g carbohydrates)

• 1 serving Blueberry Almond Chia Pudding

A.M. Snack (35 calories, 9 g carbohydrates)

• 1 clementine

Lunch (344 calories, 47 g carbohydrates)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (226 calories, 7 g carbohydrates)

• 1 serving Muffin-Tin Omelets with Feta & Peppers

Dinner (376 calories, 21 g carbohydrates)

• 1 serving Sheet-Pan Maple-Mustard Pork Chops & Carrots

Daily Totals: 1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodium

To Make it 1,500 Calories: Add 22 dried walnut halves to A.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1 1/2 servings Cauliflower Rice Pilaf to dinner.

Day 5

Breakfast (229 calories, 30 g carbohydrates)

• 1 serving Blueberry Almond Chia Pudding

A.M. Snack (66 calories, 4 g carbohydrates)

• 1/2 cup nonfat plain Greek yogurt

Lunch (344 calories, 47 g carbohydrates)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (77 calories, 3 g carbohydrates)

• 10 dry-roasted unsalted almonds

Dinner (490 calories, 27 g carbohydrates)

• 1 serving No-Noodle Eggplant Lasagna
• 1 serving Traditional Greek Salad

Meal-Prep Tip: Reserve 2 servings of the No-Noodle Eggplant Lasagna to have for lunch on Days 6 & 7.

Daily Totals: 1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodium

To Make it 1,500 Calories: Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner.

Day 6

Breakfast (201 calories, 14 g carbohydrates)

• 1 cup nonfat plain Greek yogurt
• 1/3 cup blackberries
• 1 Tbsp. chopped walnuts

A.M. Snack (131 calories, 35 g carbohydrates)

• 1 large pear

Lunch (348 calories, 30 g carbohydrates)

• 1 serving No-Noodle Eggplant Lasagna
• 1/3 cup pomegranate seeds

P.M. Snack (116 calories, 31 g carbohydrates)

• 1 large apple

Dinner (428 calories, 17 g carbohydrates)

• 1 serving Tofu & Vegetable Curry with Zucchini Noodles

Daily Totals: 1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodium

To Make it 1,500 Calories: Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 7

Breakfast (288 calories, 22 g carbohydrates)

• 1 serving Muffin-Tin Omelets with Feta & Peppers
• 1 medium orange

A.M. Snack (50 calories, 12 g carbohydrates)

• 2 medium carrots, sliced

Lunch (337 calories, 26 g carbohydrates)

• 1 serving No-Noodle Eggplant Lasagna
• 1 medium bell pepper, sliced

P.M. Snack (131 calories, 35 g carbohydrates)

• 1 large pear

Dinner (413 calories, 13 g carbohydrates)

• 1 serving Shrimp Cauliflower Fried Rice
• 2 cups mixed greens
• 1 serving Homemade Vinaigrette with Sesame & Ginger

Daily Totals: 1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodium

To Make it 1,500 Calories: Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch.

To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner.