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Sample meal plans › Low-carb, meat-based
A sample week: low-carb (meat-based)
Cuts back on bread, rice, pasta, potatoes and sugar and gets most protein and fat from meat, poultry, fish, eggs and cheese, with non-starchy vegetables on the side. Carbs in this sample plan run roughly 25-40 g a day; adding fruit or a small serving of beans brings it toward 50-80 g.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
Take care: In the site's evidence, replacing carbs with animal fat and protein went with an 18% higher death rate (Seidelmann 2018, a food-questionnaire estimate). If you take medicine for diabetes or blood pressure, talk to your doctor before cutting carbs, because doses may need to change.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Two-egg omelet with diced cooked chicken, bell pepper and spinach | Chicken salad in lettuce cups with cherry tomatoes | Air-fried chicken drumsticks with roasted broccoli | Avocado deviled eggs |
| Day 2 | Turkey breakfast sausage patties with two eggs and sauteed spinach | Tuna mixed with olive oil and lemon over greens with cucumber | Grilled lamb chops with grilled zucchini and peppers, a cucumber-yogurt-mint sauce and a side salad | Cheddar cheese slices with cucumber rounds |
| Day 3 | Poached eggs and salmon over spinach | Egg drop cabbage soup with shredded chicken | Chicken and green chile stew with a green salad | Two hard-boiled eggs and a few cherry tomatoes |
| Day 4 | Crustless quiche muffins with vegetables and turkey | Cobb-style salad with grilled chicken, egg, avocado and olive oil dressing | Dijon baked salmon with roasted asparagus | A string cheese and a small handful of almonds |
| Day 5 | Two eggs scrambled with cheddar and peppers | Lean beef burger patty over salad with avocado and salsa | Chicken and cauliflower enchilada skillet | A hard-boiled egg and a string cheese |
| Day 6 | Spinach and red pepper frittata | Canned salmon with olive oil, lemon and dill over cucumber and greens | Asian-style chicken kebabs with cauliflower rice and stir-fried peppers | Avocado deviled eggs |
| Day 7 | Plain whole-milk Greek yogurt with a few raspberries and walnuts | Roast chicken thigh with a large side salad | Italian meatloaf with steamed green beans | Cheese cubes and olives |
Tips
- Fill half the plate with non-starchy vegetables like greens, broccoli, peppers and zucchini.
- Favor fish and poultry over processed meats like bacon, sausage and deli meat.
- Watch the salt in deli meats, cheese and sauces.
- The site's evidence links this pattern with a higher death rate than a plant-based low-carb pattern; see the caution.
What studies found
Observed. Replacing carbs with animal fat and protein went with an 18% higher death rate. Seidelmann 2018, Lancet Public Health
See what it could mean for your years
The recipes (13)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Chicken Salad
Ingredients- 3¼ C boneless, skinless chicken breast
- ¼ C chopped celery
- 1 Tbsp lemon juice
- ½ tsp onion powder
- ⅛ tsp salt
- 3 Tbsp reduced-fat mayonnaise
- Bake chicken, cut into cubes, and refrigerate.
- In a large bowl, combine the rest of the ingredients. Add chilled chicken, and mix well.
Per serving: Calories: 176Protein: 27 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 179 mg
Air-Fried Chicken Drumsticks
Ingredients- ½ teaspoon sweet or smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon salt
- 4 (4-to 6-ounce) chicken drumsticks (about 1 pound total), pat dry with paper towels
- 1 tablespoon olive oil
- In a small bowl, stir together the paprika, garlic powder, black pepper, and salt.
- Coat the drumsticks with the olive oil.
- Sprinkle the drumsticks with the seasoning mixture, rubbing to coat evenly.
- Preheat an air fryer to 400°F.
- Place the drumsticks in the basket of the air fryer and cook for 10 minutes.
- Use tongs to flip the drumsticks over and cook for 8 minutes.
- Check the internal temperature for a doneness of 165-175°F. If not cooked through, cook for 2-5 minutes until done.
- Serve warm.
Per serving: Calories: 300Protein: 29 gCarbs: 1 gFibre: 0.5 gFat: 19 gSodium: 380 mg
Avocado Deviled Eggs
Ingredients- 2 hardboiled eggs
- ¼ ripe avocado, peeled and pit removed
- ½-1 teaspoon lemon juice or vinegar (e.g. white distilled, apple cider), to taste
- ½-1 teaspoon olive oil or avocado oil, as needed to adjust the consistency
- 1 pinch salt
- 1 pinch ground black pepper
- 1 pinch sweet or smoked paprika
- Peel the hardboiled eggs, then slice in half lengthwise.
- Remove the yolks from the egg halves and transfer to a small bowl. Mash into small pieces with a fork.
- Add the avocado, lemon juice or vinegar, oil, salt, and black pepper. Mash with the fork to combine, adding more lemon juice or vinegar and/or oil to adjust the flavor and consistency as desired.
- Using two spoons, one to scoop and one to scrape, divide the egg yolk-avocado mixture between the egg white halves (~1 tablespoon each).
- Sprinkle the paprika over the tops of the filled eggs.
- Serve right away, or chill before serving if desired.
Per serving: Calories: 270Protein: 12 gCarbs: 5.5 gFibre: 3.5 gFat: 23.5 gSodium: 280 mg
Turkey Breakfast Sausage
Ingredients- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 1 teaspoon dried sage
- 1 teaspoon dried oregano
- ½-1 teaspoon salt, to taste
- ½ teaspoon garlic powder
- ½ teaspoon ground black pepper
- ¼ teaspoon crushed red pepper flakes (add more or less to adjust the heat level as desired)
- 1 tablespoon maple syrup
- Heat a nonstick skillet over medium-high heat.
- Add the turkey, sage, oregano, salt, garlic powder, black pepper, red pepper flakes, and maple syrup to a large mixing bowl.
- Gently knead the ingredients together with your freshly-washed hands.
- Divide the mixture into eight equal portions, then form each portion into a patty about ¼-to ½-inch thick. Press your thumb into the center of each patty to create a dimple.
- Working in batches, add the patties to the skillet and cook until browned and cooked through, about 3-5 minutes on each side.
- Serve warm.
Per serving: Calories: 115Protein: 16 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 60 mg
Slow Cooker-Poached Eggs and Salmon
Ingredients- Water
- Nonstick cooking spray
- 2 eggs
- 2 tablespoons chopped fresh chives, divided
- 2 (4-ounce) salmon fillets
- 4 cups fresh spinach (about 4 ounces, or 1 cup frozen spinach)
- 1 tablespoon unsalted butter, melted, divided
- 2 teaspoons lemon juice, divided
- 2 pinches (about ⅛ teaspoon) salt, divided
- 2 pinches (about ⅛ teaspoon) ground black pepper, divided
- Fill a medium saucepan about halfway full with water and bring to a boil.
- Meanwhile, coat the inside of two oven-safe ramekins or other small dishes with nonstick cooking spray. Crack an egg into each dish and top each with 1 tablespoon of the chives.
- Set the egg dishes in the bottom of a slow cooker, then add the salmon fillets on either side.
- Pour the boiling water into the slow cooker until it comes about halfway up the sides of the egg dishes – be careful not to get any water in the egg cups.
- Cover the slow cooker with the lid and cook on high for 1 hour. Check for doneness and, if needed, cook for an additional 10-15 minutes.
- Use oven mitts to carefully remove the egg dishes. Then lift the salmon out with a slotted spatula or spoon. Set aside.
- Add the spinach to the slow cooker and stir into the water until wilted, about 3-4 minutes. Drain or lift out of the slow cooker with tongs and divide between two plates.
- Add ½ tablespoon of the melted butter to each portion of spinach. Toss to combine. Top each portion with one of the salmon fillets.
- Use a butter knife to loosen the eggs from the dishes and place each on top of the salmon.
- Sprinkle each plate with 1 teaspoon of the lemon juice, 1 pinch of the salt, and 1 pinch of the black pepper. Serve warm.
Per serving: Calories: 280Protein: 29.5 gCarbs: 3 gFibre: 1.5 gFat: 17.5 gSodium: 305 mg
Egg Drop Cabbage Soup
Ingredients- 2 teaspoons olive oil
- ½ medium onion, diced (about ½ cup)
- 1 clove garlic, minced (about ½ teaspoon)
- 4 cups (32 ounces) low-sodium vegetable or chicken broth
- 4 cups thinly sliced napa cabbage (about ½ head)
- ½ teaspoon ground dried ginger (or 2 teaspoons fresh grated ginger)
- Pinch ground black pepper
- 2 eggs, lightly beaten
- 1 teaspoon sesame oil
- 2 tablespoons thinly sliced scallion (green onions), divided (about 1 scallion)
- Heat a large saucepan or stockpot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, for 5 minutes.
- Add the garlic and cook until fragrant, about 30-60 seconds.
- Add the broth, cabbage, ginger, and black pepper. Stir to combine.
- Bring to a simmer over high heat, then reduce the heat to maintain a low simmer.
- Cover the pot with a lid and cook until the cabbage is tender, about 8-10 minutes.
- Remove the lid. Use one hand to stir the soup in a steady circle. While the soup is moving, use the other hand to slowly drizzle in the beaten eggs.
- Stir in the sesame oil.
- Serve warm, garnishing each portion with ½ tablespoon of the green onions.
Per serving: Calories: 95Protein: 4.5 gCarbs: 3.5 gFibre: 1 gFat: 5 gSodium: 375 mg
Chicken Chile Stew
Ingredients- Nonstick cooking spray
- 3 lb boneless, skinless chicken (breast or leg), cubed
- 3 stalks celery, chopped
- 1 medium tomato, diced
- 7 green chilies, roasted, peeled, seeded, and chopped
- 4 cloves garlic, peeled and crushed
- Ground black pepper to taste
- Spray a heavy iron skillet with cooking spray, and preheat over medium heat. Brown the chicken cubes, in batches, with cooking spray as needed.
- Place the meat in a 3- or 4-quart casserole (with cover), and add the remaining ingredients.
- Deglaze the skillet: On high heat, add some cold water and scrape the hardened juices with a spoon or spatula to dissolve them into the water. Add the sauce to the casserole.
- Add water to barely cover the ingredients. Cover the casserole, and simmer until the stew is thick and the meat is very tender, about 1½ hours.
- Add black pepper to taste before serving.
Per serving: Calories: 189Protein: 30 gCarbs: 5 gFibre: 1 gFat: 5 gSodium: 90 mg
Crustless Quiche Muffins
Ingredients- Nonstick cooking spray
- 1 cup cooked vegetables, cut into ¼-to ½-inch pieces (one type or a combination; e.g. onion, mushrooms, bell pepper, broccoli, asparagus)
- ½ cup shredded cheese or cheese blend (e.g. cheddar, mozzarella, Italian style, Mexican style)
- ⅓ cup chopped or shredded cooked meat (e.g. steak, turkey, chicken, pork)
- 6 eggs
- ½ cup lowfat (1%) milk
- ¼-½ teaspoon ground black pepper, to taste
- ¼ teaspoon salt
- Preheat the oven to 350 ° F.
- Prepare a 12-cup (standard size) muffin tin by spraying each cup with nonstick cooking spray. Set aside.
- In a medium mixing bowl, toss together the selected cooked vegetables, cheese, and cooked meat (if using)
- Divide the vegetable mixture between the muffin tin cups (~2 tablespoons each).
- In the same bowl, whisk together the eggs, milk, black pepper, and salt.
- Divide the egg mixture between the muffin tin cups (~3 tablespoons each).
- Bake until the eggs are fully set, about 12-15 minutes.
- Let cool completely in the pan, about 7-10 minutes, then carefully remove from the pan. Serve warm.
Per serving: Calories: 165Protein: 17 gCarbs: 7.5 gFibre: 1 gFat: 8.5 gSodium: 345 mg
Baked Salmon Dijon
Ingredients- 1 C fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions (green onions), rinsed and finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1½ lb salmon fillet, cut into 6 portions (4 oz each)
- ½ tsp garlic powder
- ½ tsp ground black pepper
- Cooking spray
- Preheat oven to 400 °F.
- Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
- Lightly coat baking sheet with cooking spray.
- Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
- Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
- Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Chicken Cauliflower Enchilada Skillet
Ingredients- 2 teaspoons oil
- 1 pound ground chicken
- 1 can (10-ounce) diced tomatoes and green chilies, undrained
- 1 can (8-ounce) no-salt-added tomato sauce
- 1 can (10-ounce) red enchilada sauce
- 2 (10-or 12-ounce) bags frozen cauliflower rice
- ½ cup shredded cheddar and Monterey jack blend cheese
- Heat a large skillet over medium heat.
- Add the oil and heat until shimmering.
- Add the ground chicken and cook until no longer pink.
- Add the diced tomatoes and their juice, tomato sauce, enchilada sauce, and cauliflower rice.
- Bring to a simmer and cook until the cauliflower is tender.
- Reduce the heat to low and stir in the cheese until melted and well mixed.
- Serve warm.
Per serving: Calories: 270Protein: 28 gCarbs: 6.5 gFibre: 2 gFat: 14 gSodium: 530 mg
Spinach and Red Pepper Frittata
Ingredients- 1 teaspoon oil
- ½ red bell pepper, diced small
- ½ small yellow onion, diced small
- 1 (10-ounce) package frozen chopped spinach, thawed
- 8 eggs
- ¼ cup nonfat (skim) milk
- 1½ teaspoons Italian seasoning
- ½ cup shredded sharp cheddar cheese
- Preheat the oven to 375°F.
- Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
- Add the oil and heat until shimmering.
- Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
- Stir in the spinach. Remove the pan from the heat.
- In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
- Add the egg mixture to the pan with the vegetables.
- Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
- Sprinkle the cheese on top and let sit until melted.
- Serve warm.
Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg
Asian-Inspired Chicken Kebabs
Ingredients- 1 tablespoon reduced-sodium (lite) soy sauce
- 1 tablespoon unseasoned rice vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon honey
- 1 scallion (green onion), minced (about 1 tablespoon)
- 2 cloves garlic, minced (about 1 teaspoon)
- 1 teaspoon grated fresh ginger (or ¼ teaspoon ground dried ginger)
- 1 teaspoon lemon zest
- ½ teaspoon ground white pepper
- 1 pound (16 ounces) boneless skinless chicken breasts, cut into ¾-to 1-inch pieces
- 1 tablespoon canola or avocado oil
- Optional garnishes: Toasted sesame seeds, sliced scallion (green onion)
- In a small mixing bowl, make a marinade by whisking together the soy sauce, vinegar, sesame oil, honey, scallion, garlic, ginger, lemon zest, and white pepper.
- Transfer the marinade mixture to a quart-or gallon-sized ziptop plastic bag. Set the bag inside the bowl, then add the chicken to the bag and toss to coat with the marinade.
- Seal the bag, squeezing out the excess air. Let sit for 1-4 hours (in the refrigerator if longer than 1 hour).
- Fill a 9x13-inch baking dish about halfway with warm water. Place four wooden skewers in the water and set aside.
- Heat the grill to medium-high heat or the broiler to high heat. If the broiler is in an oven, move one rack to the top.
- After 15 minutes of soaking, remove the skewers from the water and thread the chicken onto the skewers. Discard the excess marinade.
- Brush the chicken with the oil, then place on the grill or on a broiler-safe baking sheet under the broiler (top oven rack). Cook to an internal temperature of 165°F, about 8-10 minutes, turning every 2-3 minutes.
- Serve warm, adding garnishes as desired.
Per serving: Calories: 270Protein: 33.5 gCarbs: 3 gFibre: 0.5 gFat: 13 gSodium: 250 mg
Italian Meatloaf
Ingredients- 1 tablespoon olive oil
- 1 medium bell pepper, diced (about 1 cup)
- ½ medium onion, diced (about ½ cup)
- ¼ teaspoon salt
- 1 pound (16 ounces) lean ground beef (90% lean or higher)
- 1 medium carrot, shredded (about ½ cup)
- ⅓ cup ketchup
- 1 egg, lightly beaten
- ¼ cup Panko breadcrumbs
- 2 tablespoons tomato paste
- 1 tablespoon yellow mustard (or 1 teaspoon dry mustard)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Preheat the oven to 375°F.
- Line a rimmed baking sheet with parchment paper and set aside.
- Heat a skillet or sauté pan over medium heat.
- Add the oil and heat until shimmering.
- Add the bell pepper, onion, and salt. Cook until the bell pepper and onion are softened, about 5-7 minutes.
- Transfer the pepper-onion mixture to a large mixing bowl.
- Add the ground beef, carrot, ketchup, egg, breadcrumbs, tomato paste, mustard, basil, oregano, thyme, garlic powder, and black pepper and mix until well combined.
- Transfer the mixture to the prepared baking sheet and shape the mixture into a loaf.
- Bake until the meatloaf is firm and reaches an internal temperature of 160°F, about 35-45 minutes.
- Cover the meatloaf loosely with foil and let it rest for 5-10 minutes, then cut it into six slices. Serve warm.
Per serving: Calories: 230Protein: 22 gCarbs: 8 gFibre: 1 gFat: 12 gSodium: 325 mg
More recipes and guides
- Low-Carbohydrate Diets (Harvard Nutrition Source)
- Diabetes Food Hub recipes (American Diabetes Association)
- Recipes, Cookbooks and Cooking Videos (VA Nutrition and Food Services)
How this diet is defined here: Animal-based low-carbohydrate score in Seidelmann et al. 2018, Lancet Public Health (https://doi.org/10.1016/S2468-2667(18)30135-X)
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