Beginner-friendly plan
Seven-Day Low-Carb Starter Meal Plan
A realistic first week built around repeat ingredients and planned leftovers. Portions and daily carb needs vary, so use this as a structure rather than a prescription.
Monday
Tuesday
- Breakfast
- Bacon and cheese egg muffins
- Lunch
- Leftover creamy chicken with salad
- Dinner
- Chinese-style beef and broccoli stir-fry
Wednesday
- Breakfast
- Full-fat Greek yoghurt with a small portion of nuts
- Lunch
- Leftover beef and broccoli
- Dinner
- Zesty Thai-style fish cakes with green vegetables
Thursday
- Breakfast
- Egg muffins from Tuesday
- Lunch
- Tinned fish, mayonnaise and leafy salad
- Dinner
- Fragrant coconut butter chicken
Friday
- Breakfast
- Smoked salmon scrambled eggs
- Lunch
- Leftover butter chicken
- Dinner
- The ultimate fat-head pizza with salad
Saturday
- Breakfast
- Sage and fennel breakfast patties with eggs
- Lunch
- Cheese, olives and a crunchy salad plate
- Dinner
- Smoky pork kebabs with buttery courgette ribbons
Sunday
- Breakfast
- Bacon and avocado salad
- Lunch
- Leftover kebabs or a simple omelette
- Dinner
- Creamy almond ginger chicken korma with cauliflower rice
Make the week easier
- Cook extra dinner portions for the next day’s lunch.
- Prepare egg muffins ahead and refrigerate them safely.
- Keep frozen green vegetables and tinned fish as backup meals.
- Choose water, unsweetened tea or coffee instead of sugary drinks.
Low Carb Life provides general information, not personalised medical advice. If you have diabetes, take glucose-lowering medication, are pregnant, or have another medical condition, discuss significant dietary changes with your healthcare team.