Low-Carb Meal Plan Ideas – Week 1

As part of the low-carb challenge, I have prepared this roundup of low-carb meal ideas. You have breakfast options, a few low-carb recipes suitable for lunches and some delicious, nutrient-dense dinners. If you need a snack, I’ve got those at the bottom as well. If you’re doing intermittent fasting and only having two meals a day, you can choose between breakfast and lunch ideas or combine some of them together into a larger meal idea.

Download this collection of low-carb meal plan ideas as a PDF.


Low-Carb Meal Plan Ideas Week 1

LOW-CARB BREAKFASTS

Coffee/tea of choice (no sugar, avoid whole/skim milk and oat milk, choose heavy cream or almond milk).

Option 1. Scrambled eggs with spinach and butter, smoked salmon, cherry tomatoes. If you don’t like salmon, add avocado or sliced cheese for extra fats and protein. 

Scrambled eggs with spinach and salmon

Option 2. Fried eggs with bacon and mushrooms, plus a side of sauerkraut. Swap bacon for halloumi cheese, extra mushrooms or avocado.

Low-carb breakfast fry up with eggs, mushrooms and bacon

Option 3. Tuna Omelette from The Worktop. You can make some grated cheese instead of or as well as tuna, swap the fish with mushrooms or shredded chicken. 

Tuna omelette

Option 4. Full-fat, unsweetened yoghurt or coconut yoghurt with almonds, walnuts, coconut flakes and blueberries. I recommend avoiding any added sweet syrups but if you want to sweeten a little bit, use something like the sugar-free gold syrup like this (I like Surkin brand but there are many others on the market, it’s a bit like real golden syrup or maple syrup). 

Granola with yoghurt and berries

Option 5. Low-carb, high-protein smoothie like the blueberry one from here or peanut butter chocolate one from here.

Low-carb smoothie ideas


LOW-CARB LUNCH IDEAS

Option 1. Canned Salmon (or Tuna) Salad With Curry-Spiced Mayo Dressing – you can make a double batch of this salad to have over two days.

Canned salmon salad with mayo dressing

Option 2. Low-Carb Chicken Walnut Salad Wraps – you can make this chicken salad ahead of time and have it with lettuce ‘wraps, on a bed of baby spinach leaves or by itself. For a vegetarian version, try making this salad with shredded firm tofu and extra egg/walnuts. 

Keto chicken salad wraps

Option 3. Egg Roll In A Bowl With Ground Beef & Slaw Veggies from Sweet Peas & Saffron. You can use ground beef, pork or chicken. For a vegetarian version, you could use plant-based mince or grated/diced tofu. 

Low carb egg roll in a bowl with ground beef

Option 4. Greek Chicken & Roast Veggie Bowls (Meal Prep) from Wholesome Yum. For a vegetarian version, grilled halloumi and a few chickpeas could work well or some grilled plant-based sausages. 

Greek Chicken Roasted Vegetable Bowl

Option 5. Creamy Kale Caesar Salad With Walnuts (Vegetarian) from Pure Wow – you can keep it vegetarian or add extra protein of choice. This would also work with Swiss chard or collard greens.

Low-Carb Kale Caesar With Walnuts


LOW-CARB DINNER IDEAS

Option 1. Grilled chicken piccata + steamed broccoli, green beans and carrots with olive oil and sea salt.

Chicken piccata for dinner

Option 2. Greek-Style Turkey Bolognese With Zucchini Noodles (can be made with any other ground meat or a plant-based alternative).

Turkey bolognese greek style

Option 3. Baked Fish With Brussels Sprouts & Cherry Tomatoes – this is a great meal that can be made in the oven using one sheet pan or baking tray. You can use any white fish or salmon.

Paleo cod recipe with Brussels sprouts

Option 4. Sheet Pan Jambalaya With Cauliflower Rice from Pinch Of Yum – this can be made with plant-based sausages and feta for a vegetarian version. 

Low-Carb Jambalaya

Option 5. Low-Carb Mushroom Quiche from Low-Carb Maven + green salad. You can also try my Leek & Mushroom Tart, which is also low-carb and gluten-free.

Low-Carb Quiche

Option 6. Ginger Pork & Green Pepper Stir-Fry from I Heart Umami is a great Asian dish that can be served with my Cauliflower Fried Rice or some baked sweet potato noodles. 

Ginger pork stir fry with cauliflower rice


LOW-CARB SNACKS & SWEET TREATS

These are some ideas for snacks you can have if you feel the need to. Ideally, you should have enough during your main meals to feel satiated and not need a snack. However, sometimes you have those extra active days or you have a smaller breakfast or lunch than usual and that’s when a snack or two will come in handy. 

  • Strawberries & whipped cream (or coconut cream)
  • 2 squares of dark chocolate 
  • Low-carb hot chocolate (made with cream, cacao or dark chocolate + sugar-free sweetener)
  • Miso soup with seaweed & tofu bits
  • Celery sticks & hummus or guacamole
  • Celery sticks or apple slices with peanut or almond butter
  • Olives
  • Beef jerky
  • A handful of nuts
  • A piece of fruit: kiwifruit, berries, rockmelon, papaya. 
  • A small low-carb smoothie 
  • A cup of vegetable soup or bone broth
  • Radishes with cream cheese and chives
  • Cucumber & cheese slices or roll-ups
  • Edamame beans with sea salt & sesame oil  

Low-carb snack ideas

Download this roundup as  PDF for easy printing.

Low-Carb Meal Plan Ideas Week 1

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