A 7-Day Low-Carb Meal Plan
General guidance, not medical advice. If you take diabetes medication — especially insulin or sulfonylureas — cutting carbohydrate can require dose changes, so involve your care team before changing how you eat. Full disclaimer.
“Low-carb” means almost nothing without numbers — one person’s low-carb is another’s keto and a third’s “skipped the bread”. This plan defines it plainly: every meal at 20 g of carbohydrate or less, counts printed on every dish.
This is a complete 7-day example week from real recipes here, with fibre and protein shown alongside the carbs — because what replaces the carbohydrate matters as much as removing it.
Carbs, fiber and protein are per-serving estimates from each recipe’s nutrition panel; counts are total carbohydrate with fiber shown separately. Tap any dish for the full recipe and complete nutrition.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Values are per-serving estimates, shown as total carbohydrate with fibre listed separately, so if you track net carbs you can subtract for yourself. Three meals at 20 g or less puts a day around 45–60 g — solidly low-carb by the usual under-130 g definition, but not ketogenic, which typically means under about 50 g total. This page won’t pretend a 55-gram day is keto.
What fills the gap decides whether the week works. Carbs replaced with protein, vegetables and good fats leave meals that hold you for hours; carbs replaced with nothing leave you raiding the bread bin by nine. Guard the fibre too — cutting it carelessly is why low-carb weeks feel bad by day four.
Set a daily carb target and generate a week, with per-meal counts and each day totalled against it. If diabetes is part of your picture, use the diabetes-friendly profile instead — it plans for steadiness rather than minimums.
No — organizational help, not medical advice. If you take glucose-lowering medication, talk to your care team before cutting carbohydrate.
No, and it doesn’t claim to be. Days here land around 45–60 g of total carbohydrate — above the ~50 g ceiling most ketogenic approaches use.
Total, with fibre printed separately on every dish, so net is one subtraction away. Showing both beats picking the flattering one.
Look at the diabetes-friendly guide first: a consistency-first pattern suits glucose management better than a minimising one. Never dose insulin from these estimates.