30-Day Low-Carb Meal Plan, Created by a Dietitian

This 30-day low-carb diet plan shows you what a healthy low-carb diet for weight loss looks like, with a full month of delicious meal and snack ideas.

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

Carbohydrates have been villainized for their alleged contribution to weight gain. Some research, as outlined in a 2023 StatPearls article, suggests that a very low-carb diet can be effective initially for weight loss. However, the article also points out that after a year or so, all types of diets, including low-carb and low-fat, produce similar rates of weight loss.

There are differing opinions regarding how many carbs are in a low-carb diet, but the truth is you don't have to go as low as the keto and Whole30 diets suggest to get weight loss benefits. One reason eating fewer carbohydrates can be effective is that it often leads to a reduction in overall calorie intake.

When you cut higher-carb foods from your diet—like whole grains, legumes, certain fruits and starchy vegetables—you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Since fiber helps keep you feeling full and satisfied after meals, you want to be sure you're still getting enough each day.

Carbohydrate-rich foods provide a lot of important nutrients, some of which are difficult to get from other foods. With that in mind, we designed this meal plan with a moderate amount of carbs to ensure you still get these essential nutrients. You'll find a variety of carb-containing foods in this plan—like fruit, Greek yogurt and beans—along with low-carb foods—like lean protein and healthy fats—that together create an easy-to-follow 30-day balanced meal plan.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Whether you follow this meal plan exactly as it's laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we're sure you'll find it helpful. Couple this healthy meal plan with regular exercise, and you're on track to lose a healthy 1 to 2 pounds per week.

Week 1

How to Meal-Prep for Your Week of Meals

1. Make the Low-Carb Blueberry Muffins. Wrap airtight and refrigerate in a large reusable bag to have for breakfast on Days 2 and 3. Freeze the remaining muffins to have later in the month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 45 seconds.
2. Prep the Vegan Burrito Bowls with Cauliflower Rice recipe to have for lunch on Days 2, 3, 4 and 5. Store in an airtight container to keep fresh all week long.

Day 1

Breakfast (259 calories, 10 g carbohydrates)

• 1 serving Low-Carb Bacon & Broccoli Egg Burrito

A.M. Snack (62 calories, 15 g carbohydrates)

• 1 medium orange

Lunch (340 calories, 14 g carbohydrates)

• 1 serving Chipotle-Cheddar Broiled Avocado Halves (1/2 avocado)
• 2 cups mixed greens
• 2 Tbsp. vinaigrette

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

• 1/2 cup raspberries

Dinner (508 calories, 47 g carbohydrates)

• 1 serving Shrimp Scampi Zoodles
• 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil

Daily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.

Day 2

Breakfast (252 calories, 26 g carbohydrates)

• 1 serving Low-Carb Blueberry Muffins
• 3/4 cup raspberries

A.M. Snack (62 calories, 15 g carbohydrates)

• 1 medium orange

Lunch (298 calories, 15 g carbohydrates)

• 1 serving Vegan Burrito Bowls with Cauliflower Rice

P.M. Snack (61 calories, 15 g carbohydrates)

Dinner (543 calories, 20 g carbohydrates)

• 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.

Day 3

Breakfast (266 calories, 30 g carbohydrates)

• 1 serving Low-Carb Blueberry Muffins
• 1 medium orange

A.M. Snack (110 calories, 14 g carbohydrates)

• 3/4 cup raspberries
• 1/4 cup whole milk plain Greek yogurt

Lunch (298 calories, 15 g carbohydrates)

• 1 serving Vegan Burrito Bowls with Cauliflower Rice

P.M. Snack (92 calories, 3 g carbohydrates)

• 12 almonds

Dinner (459 calories, 29 g carbohydrates)

• 1 serving Chicken Florentine
• 2 cups cooked spaghetti squash

Daily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.

Day 4

Breakfast (260 calories, 23 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (218 calories, 28 g carbohydrates)

• 1 cup red grapes
• 1 oz. Cheddar cheese

Lunch (298 calories, 15 g carbohydrates)

• 1 serving Vegan Burrito Bowls with Cauliflower Rice

P.M. Snack (30 calories, 8 g carbohydrates)

Dinner (409 calories, 19 g carbohydrates)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Daily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.

Day 5

Breakfast (260 calories, 23 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (209 calories, 26 g carbohydrates)

• 1 medium apple
• 1 oz. Cheddar cheese

Lunch (298 calories, 15 g carbohydrates)

• 1 serving Vegan Burrito Bowls with Cauliflower Rice

P.M. Snack (145 calories, 17 g carbohydrates)

• 1 cup red grapes
• 12 almonds

Dinner (300 calories, 32 g carbohydrates)

• 1 serving Soy-LimeBeef and Cabbage Salad
• 1 medium orange

Meal-Prep Tip: Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.

Day 6

Breakfast (260 calories, 48 g carbohydrates)

• 1 serving Two-Ingredient Banana Pancakes
• 1 Tbsp. maple syrup
• 1/2 cup blueberries

A.M. Snack (115 calories, 6 g carbohydrates)

• 1 oz. Cheddar cheese

Lunch (300 calories, 32 g carbohydrates)

• 1 serving Soy-Lime Beef and Cabbage Salad
• 1 medium orange

P.M. Snack (95 calories, 25 g carbohydrates)

• 1 medium apple

Dinner (436 calories, 16 g carbohydrates)

• 1 serving Hummus-Crusted Chicken
• 1 serving Balsamic & Parmesan Broccoli

Daily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.

Day 7

Breakfast (260 calories, 48 g carbohydrates)

• 1 serving Two-Ingredient Banana Pancakes
• 1 Tbsp. maple syrup
• 1/2 cup blueberries

A.M. Snack (61 calories, 15 g carbohydrates)

Lunch (436 calories, 21 g carbohydrates)

• 1 serving Egg Salad Lettuce Wraps

P.M. Snack (62 calories, 2 g carbohydrates)

• 8 almonds

Dinner (400 calories, 37 g carbohydrates)

• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Daily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

Week 2

How to Meal-Prep for Your Week of Meals

1. Make the Easy Loaded Baked Omelet Muffins to have for a grab-and-go breakfast on Days 8, 9 and 11 of this week. Store in a large airtight reusable bag to keep fresh. Wrap the remaining omelets individually in plastic wrap and freeze. You'll be having these again for breakfasts in Week 3.
2. Make the Zucchini Noodles with Quick Turkey Bolognese to have for lunch this week on Days 9, 10, 11 and 12. Prepare the recipe fully and refrigerate in separate meal-prep containers until ready to eat. (Use the same airtight meal prep containers from Week 1.)

Day 8

Breakfast (273 calories, 20 g carbohydrates)

• 1 serving (2 mini omelets) Easy Loaded Baked Omelet Muffins
• 1 medium orange

A.M. Snack (62 calories, 14 g carbohydrates)

• 1 cup blackberries

Lunch (360 calories, 30 g carbohydrates)

• 1 serving White Bean & Veggie Salad