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Low Carbohydrate 7 Day Meal Plan
Low Carbohydrate 7 Day Meal Plan
In recent years we've seen a growing and positive trend towards eating patterns significantly lower in carbohydrates, without eliminating the food group completely.
This eating style can be an excellent way to support health and wellbeing, while still consuming a well-balanced diet and meeting daily nutritional needs.
If you're looking for great low-carbohydrate ideas that provide sufficient energy and nutrition, this 7-day meal plan provides you with various great options. Designed to be high in protein and healthy fats, the meal plan offers around 25% of your daily energy needs from carbohydrates (based on an intake of 8,700kJ per day).
Notes About This Meal Plan
- This meal plan provides an average of 8700 kilojoules and 125g carbohydrate per day (approximately 25% daily energy intake from carbohydrate) and is based on the average energy requirements of 18-65 year old adults. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
- This meal plan provides 11 eggs per week.
- Note it is also important to drink plenty of water.
- This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
- Those with any existing medical issues should seek advice from their health care practitioner before changing their diet.
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Day One
Breakfast
Chia Porridge with Strawberries: ½ cup chia seeds + 1 cup milk + shredded almonds + 1 cup strawberries + cinnamon
Lunch
Tofu & Quinoa Salad: 170g firm tofu + ½ cup edamame + 2 cups salad vegetables (e.g. leafy greens, tomato, cucumber, carrot, capsicum) + feta cheese + 1/2 cup cooked quinoa + 2 tb vinegar dressing
Dinner
Easy Quiche (1 serve) + 2 cup side salad + 1tb pine nuts
Dessert/Supper
Berries & Yoghurt Parfait: 200g no added sugar yoghurt layered with 1/2 cup mixed berries and 1tbsp sunflower seeds.
Snacks
Frozen fruit (e.g sliced pineapple, mango, melon) + handful of walnuts
Day Two
Breakfast
Waffle Maker Omelettes Three Ways + 1 tub no added sugar yoghurt
Lunch
Chicken Zucchini Noodle Cups: 120g cooked sliced chicken + 1 cup zucchini noodles + 1 cup mixed finely chopped vegetables (e.g. capsicum, spinach, lettuce, carrot) + ½ cup kidney beans dressed with 2tbsp fish sauce & 2 tsp oil. Top with 1 tbsp chopped peanuts.
+ 2 mandarins, kiwifruits, or plums
+ bundle of grapes
+ a tub of yoghurt
Dinner
Baked Salmon, Quinoa & Vegetables: 120g oven baked salmon fillet served with 3/4 cup cooked quinoa + 2 cups grilled vegetables (e.g. asparagus, broccoli, eggplants).
Dessert/Supper
Fruit Salad with Ricotta: 1 cup fresh fruit salad+ ¼ cup ricotta cheese
Snacks
1 glass of milk/ calcium-fortified plant-based milk
Day Three
Breakfast
Muesli with Fruit: 1/4 cup muesli + 2 tb mixed nuts and seeds (e.g. walnuts, almonds, pumpkin seeds, sunflower seeds, linseed) + 1 cup milk + cinnamon
+ 1 medium apple, orange or pear
Lunch
Tuna & Bean Salad: 200g tuna in spring water, drained & mixed with ½ cup bean mix + 75g chopped leafy greens + ½ cup grated carrot + ½ cup grated beetroot + feta cheese + 1 tbsp yoghurt.
Dinner
Beef Skewers with Sweet Potato Mash: Thread 100g diced lean steak, cherry tomatoes, capsicum and zucchini pieces onto the skewers, panfried or grilled with canola oil. Served with ½ cup mashed sweet potato.
Dessert/Supper
Blueberry Smoothie: 1 cup milk + 1 cup blueberries, blended. Topped with 1tb linseeds.
Snacks
Baked kale chips + roasted chickpeas
Day Four
Breakfast
Simple Eggs & Vegetables Fry: Stir fry 2 eggs with mixed vegetables (e.g. carrots, tomato, cauliflower, spinach). Served with 1 slice low-carb bread.
1 glass of milk/ calcium fortified plant-based milk.
Lunch
Roast Beef & Veggies on Toast: 2 slices lower carb bread spread with 2 tb hummus and topped with 4 sliced roast beef, cheese, red onion, spinach, tomatoes, cucumber, parsley.
Dinner
Stuffed Peppers (1 serve)
Dessert/Supper
Fruit Juice with Chia Seeds: Blend ½ apple with ½ cup strawberries with water. Combine fruit juice with 2 tbsp chia seeds and vanilla essence. Refrigerate for 3-4 hours then top with pecans.
Snacks
3-4 slices of hard cheese (40g) + handful of almonds
Day Five
Breakfast
Big Breakfast: 2 poached egg + ½ cup baked beans + ½ cup cooked mushrooms + cooked spinach + tomatoes + ½ avocado.
+1 glass of milk/ calcium-fortified plant-based milk.
Lunch
Prawn and Kimchi Omelette (1 serve) served with 1 slice low-carb bread.
Dinner
Sweet Potato Salad: Made with 1 small roasted sweet potato (150g) + 1 cup chickpeas, cherry tomatoes, cucumber, feta cheese, rocket leaves, dressed with olive oil and lemon juice.
Dessert/Supper
Watermelon & Mint Salad: 1 cup of diced watermelon topped with handful of pistachio kernels + 1 tbsp shredded mint and cinnamon to taste.
Snacks
1 tub of no added sugar yoghurt + handful mixed nuts
Day Six
Breakfast
Berry Smoothie: Made with 1 cup milk + 1 cup mixed berries + 2 tbsp linseeds.
Lunch
Eggs with Herbed Mushrooms (1 serve) served with lower carb bread.
+ 1 medium pear or orange
Dinner
Eggplant Lasagne: Cut eggplant lengthwise, brush with oil and grill for 3 mins each side. Layer eggplant slices with ¼ cup parmesan and ¼ cup ricotta cheese, tomato-based sauce and 100g lean beef mince. Sprinkle cheese and oregano. Baked for 45mins at 190°C.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad with 2 tbsp pistachios.
Snacks
Cottage Cheese Cucumber Boats: Cut cucumber in half lengthwise, topped with cottage cheese, parsley and sprinkle with black pepper.
Day Seven
Breakfast
Cottage Cheese with Berries & Walnuts: ½ cup cottage cheese, ½ cup blueberries, ½ cup raspberries and 1 tbsp chopped walnuts.
Lunch
Chicken Lettuce Wraps: Stir fry 120g lean chicken mince with 2 cup diced vegetables (carrot, corn, peas, onion) and garlic, 1 tsp salt reduced soy sauce and 1 tsp fish sauce + lime juice. Served with lettuce wraps.
+ 2 kiwifruits.
Dinner
Mexican Baked Eggs (1 serve) served with lower carb tortilla.
Dessert/Supper
Frozen Fruit with Yoghurt: Frozen fruit (e.g apple, berries, orange) dipped with ½ cup no added sugar yoghurt.
Snacks
3-4 slices of hard cheese (40g) + handful of walnuts
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today!
Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.
