Here's a 7-day sample week averaging 73g net carbs a day. Build your own day below, or jump to the full week.
Basic Egg White Omelet 2 servings
Raspberry Yogurt Parfait 1 serving
Tuna and Avocado Salad 1 serving
Very Berry Cottage Cheese 1 serving
No Bun Chicken Burger 1 serving
Cold Pea Salad 1 serving
This 1900 Calorie Low Carb Meal Plan averages 73g net carbs a day over seven days (101g total carbs, including 28g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,863 Calories with 89g fat and 178g protein.
Peanut Butter & Carrots 1
serving
Tuna Stuffed Pepper 1
pepper
Peach and Peanut Butter Snack 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Yogurt with Pesto & Tomatoes 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Tuna Salad 2
serving
Sliced bell pepper 1
pepper
Sheet-Pan Tilapia and Veggies 1
servings
Light Peanut Butter Mousse 1
serving
Cinnamon Protein Oats 1
serving
Pecans 1
ounce
Tuna Turmeric Salad 1
servings
Yogurt with Almonds & Honey 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Sautéed Asparagus and Zucchini 1
serving
Vanilla Protein Shake 1
serving
Garlic Omelet 1 ½
serving
Grilled Peaches with Honey 1
peach half
Maple Pear Spinach & Ham Salad 1
salad
Protein-boosted Yogurt 1
serving
Pasta with Fresh Tomato Sauce ½
serving
Green Bean Tuna Salad 1 ½
serving
Cinnamon Flax Protein Shake 1
shake
Chicken and Dill Protein Scramble 2
serving
Grapes ½
cup Tuna Salad 2
serving Sliced bell pepper 1
pepper
Tilapia with Tomatoes and Basil 1
serving
Cherry Tomato White Bean Salad 1
serving Yogurt with Pesto & Tomatoes 1
serving
Strawberry Cottage Cheese Smoothie 1
serving Pecans 1
ounce
Tuna and Hummus 2
serving
Peppers Cucumber & Avocado Salad 1
serving
Lemon Pepper Cod 1
fillet
Arugula Salad with Grapefruit dressing 1
serving
Greek Yogurt with Avocado and Tomato 1
serving
Sesame Tuna Salad 1
serving
Light Raspberry yogurt 1
cup
Cod Stir-Fry 1
serving
Green Pea & Almond Salad 1
serving Vanilla Protein Shake 1
servingThe Low Carb plan cuts net carbs from 155g to 73g a day and raises protein from 135g to 178g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 118g of carbs or less at 1,900 Calories. This one averages 101g (22%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 1,863 | 1,885 |
| Net carbs | 73g | 155g |
| Total carbs | 101g | 192g |
| Fat | 89g | 71g |
| Protein | 178g | 135g |
| Fiber | 28g | 37g |
Want a little less or more? See the 1800 Calorie Low Carb Meal Plan or the 2000 Calorie Low Carb Meal Plan.
See all our Low Carb meal plans. Not following a specific diet? See the 1900 Calorie Meal Plan.
1900 Calorie Keto Meal Plan 50g net carbs a day or less, about 11% of Calories
1900 Calorie Vegan Meal Plan Plants only, no animal products
1900 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1900 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1900 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1900 Calorie Low Fat Meal Plan 63g fat a day or less, 30% of Calories
1900 Calorie High Protein Meal Plan At least 167g protein a day, 35% of Calories
1900 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
