7-Day Low Carb Meal Plan
A complete week of real, whole-food meals designed to keep your carbs under 50g per day. No processed diet foods, no complicated recipes — just simple, satisfying meals built around protein, healthy fats, and non-starchy vegetables.
Daily Macro Targets
These are general guidelines. Your ideal macros depend on your weight, activity level, and health goals — which is exactly what our coaching personalises.
| Macronutrient | Target | Notes |
|---|---|---|
| Carbohydrates | Under 50g per day | Primarily from non-starchy vegetables, nuts, seeds, and small amounts of berries |
| Protein | 1.2–2.0g per kg body weight | From meat, fish, eggs, and dairy. Essential for preserving muscle mass |
| Fat | Remainder of calories | Olive oil, butter, avocado, nuts, fatty fish, and coconut oil. Fat is your primary energy source |
| Fibre | 25–35g per day | From vegetables, nuts, seeds, and avocado. Fibre does not count toward net carbs |
Your 7-Day Meal Plan
Each day is designed to keep net carbohydrates under 50g while providing adequate protein and healthy fats for sustained energy.
Monday
Breakfast
Scrambled eggs with spinach and feta cheese, cooked in butter
Lunch
Grilled chicken thigh salad with avocado, cucumber, cherry tomatoes, olive oil, and lemon dressing
Dinner
Pan-seared salmon with roasted broccoli and cauliflower mash
Tuesday
Breakfast
Bacon and eggs with sauteed mushrooms and a handful of cherry tomatoes
Lunch
Tuna salad lettuce wraps with mayo, celery, red onion, and capers
Dinner
Beef stir-fry with zucchini noodles, capsicum, and tamari sauce
Wednesday
Breakfast
Greek yoghurt (full-fat) with walnuts, chia seeds, and a few blueberries
Lunch
Leftover beef stir-fry reheated with extra greens
Dinner
Roast chicken drumsticks with roasted Brussels sprouts, garlic, and olive oil
Thursday
Breakfast
Omelette with ham, cheese, and capsicum
Lunch
Smoked salmon on seed crackers with cream cheese, capers, and dill
Dinner
Lamb chops with Greek salad (cucumber, tomato, red onion, olives, feta)
Friday
Breakfast
Smoothie with coconut milk, avocado, cocoa powder, and a scoop of collagen protein
Lunch
Chicken and vegetable soup (celery, zucchini, spinach) with bone broth base
Dinner
Pork belly slices with cauliflower rice and steamed Asian greens
Saturday
Breakfast
Eggs Benedict on portobello mushroom caps with hollandaise sauce
Lunch
Prawn and avocado salad with mixed leaves, radish, and lime dressing
Dinner
Slow-cooked beef short ribs with mashed swede and green beans
Sunday
Breakfast
Full cooked breakfast: eggs, bacon, sausage, grilled tomato, and sauteed spinach
Lunch
Zucchini and halloumi fritters with tzatziki and a side salad
Dinner
Herb-crusted baked barramundi with roasted Mediterranean vegetables (eggplant, capsicum, zucchini)
Meal Prep Strategies
The key to sticking with low carb is preparation. These strategies save time, reduce decision fatigue, and keep you on track.
Sunday Batch Cook
Spend 1–2 hours on Sunday cooking a batch of protein (roast chicken, slow-cooked beef), cauliflower rice, and a large salad base. This covers lunches for Monday to Wednesday.
Cook Once, Eat Twice
Make double portions at dinner. Wednesday’s leftover beef stir-fry becomes Thursday’s lunch. This saves time and reduces food waste.
Pre-Portion Snacks
Divide nuts, cheese, and boiled eggs into grab-and-go containers at the start of the week. When hunger strikes, you have a low carb option ready.
Freezer Meals
Soups, casseroles, and slow-cooked meats freeze beautifully. Keep 3–4 frozen low carb meals ready for busy nights when cooking from scratch is not realistic.
Shopping List Tips
- Buy protein in bulk — chicken thighs, mince, and salmon fillets freeze well and save money over the week
- Stock your fridge with pre-washed salad greens, cherry tomatoes, and cucumber for quick lunches
- Keep a supply of eggs, butter, olive oil, and full-fat Greek yoghurt — these are low carb staples
- Avoid the centre aisles of the supermarket where processed foods live. Stick to the perimeter: meat, dairy, produce
- Buy frozen vegetables (broccoli, cauliflower, spinach, green beans) as a backup — they are just as nutritious as fresh
- Read labels carefully: many sauces, dressings, and marinades contain hidden sugars that add up quickly
This Is a Starting Point, Not a Prescription
This meal plan is a general guide designed to show you what a week of low carb eating looks like in practice. It is not a substitute for personalised coaching.
If you have type 2 diabetes, are on blood sugar or blood pressure medication, or have a history of disordered eating, you should work with a qualified coach before making significant dietary changes. Medication may need adjusting as your blood sugar improves.
Our team — including Dr Glen Davies and Steven Hamley — creates fully personalised plans based on your blood markers, medical history, food preferences, and lifestyle.
Frequently Asked Questions
Is 50g of carbs per day enough for energy?
Yes. When you reduce carbohydrates, your body adapts to burning fat for fuel — a process called fat adaptation. Most people experience stable, sustained energy throughout the day without the blood sugar spikes and crashes caused by high-carb meals. The transition period (1–2 weeks) may feel different, but energy typically improves after that.
Can I customise this meal plan for food allergies?
Absolutely. This is a template to get you started. Our coaching sessions involve creating a fully personalised meal plan that accounts for your allergies, food preferences, budget, and health goals. If you are dairy-free, for example, we swap Greek yoghurt for coconut yoghurt and use olive oil or ghee instead of butter.
Do I need to count calories on a low carb diet?
Most people do not need to count calories. Low carb diets naturally regulate appetite because protein and fat are more satiating than carbohydrates. We focus on food quality, carbohydrate limits, and adequate protein. If weight loss stalls, we may look at portion sizes, but calorie counting is not our first tool.
What snacks can I eat between meals?
Good low carb snacks include a handful of macadamia nuts or almonds, cheese and celery sticks, boiled eggs, olives, pork crackle, or a small serve of full-fat Greek yoghurt with a few berries. However, many people find that after a few weeks of low carb eating, their hunger between meals decreases significantly.
How is this different from a keto meal plan?
This meal plan targets under 50g of carbs per day, which is low carb but not necessarily ketogenic. A strict keto plan would keep carbs under 20–30g to achieve and maintain nutritional ketosis. Our team can help you decide which level of carbohydrate restriction is right for your health goals.
Continue Your Low Carb Journey
Keto vs Low Carb
Understand the difference and find which approach suits your goals.
Blood Sugar Management
How low carb eating helps stabilise blood sugar and improve metabolic markers.
Coaching Programs
Get a personalised meal plan and ongoing support from our team.
Free Resources
Download our free e-book, guides, and recommended reading list.
Want a Meal Plan Built Just for You?
This template is a great start, but a personalised plan based on your blood markers, health conditions, and food preferences delivers far better results. Book a free consultation to get started.