Here's a 7-day sample week averaging 79g net carbs a day. Build your own day below, or jump to the full week.
Zucchini Hash Browns 2 servings
Protein-boosted Honey Yogurt 1 serving
Tuna and Avocado Wrap 1 serving
Kale and Feta Salad 1 serving
Green Bean, Chicken & Grapefruit Salad 2 servings
Balsamic Asparagus 1 serving
This 1950 Calorie Low Carb Meal Plan averages 79g net carbs a day over seven days (108g total carbs, including 29g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,952 Calories with 94g fat and 182g protein.
Blueberries ½
cup
Tuna Turmeric Salad 1
servings
Yogurt with Almonds & Honey 1
serving
Lime & Curry Tilapia 1
serving
Avocado and Black Bean Salad 1
serving
Vanilla Protein Shake 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Peanut Butter & Carrots 1
serving
Paleo Avocado Tuna Salad 1
serving
Maple Pumpkin Cottage Cheese ½
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Sautéed Asparagus and Zucchini 1
serving
Yogurt with Pesto & Tomatoes 1
serving
Chicken and Dill Protein Scramble 2
serving Blueberries 1
cup
Tuna Stuffed Pepper 1
pepper
Peach and Peanut Butter Snack 1
serving
Tilapia with Kale and Tomato 1
serving
Avocado 1
avocado
Yogurt with Walnuts & Honey 1
serving
Cinnamon Apple Bites 1
serving
Maple Pear Spinach & Ham Salad 1
salad
Protein-boosted Yogurt 1
serving
Garlic Green Beans with Tofu ½
serving
Green Bean Tuna Salad 1 ½
serving Yogurt with Pesto & Tomatoes 1
serving Spinach and Mushroom Breakfast Scramble 2
serving
Apples and Peanut Butter 1
apple
Tuna and Avocado Salad 1
serving
Plum and Greek Yogurt Snack 1
serving
6 Minute Salmon 1
serving Vanilla Protein Shake 1
serving
Sausage on a Bed of Quinoa 1
Sausage
Maple Strawberries and Cream 1
serving Tuna Turmeric Salad 1
servings Yogurt with Almonds & Honey 1
serving
Quick Broiled Salmon 1
fillet
Green Pea & Almond Salad 1
serving
Raspberry Peanut Butter Protein Smoothie 1
serving Spinach and Mushroom Breakfast Scramble 2
serving
Quick and Easy Home Fries ½
serving
Tuna Avocado Salad 1
serving
Avocado Yogurt Snack 1
serving
Honey Glazed Salted Salmon 1 ½
serving
Cherry Tomato White Bean Salad 1
serving Vanilla Protein Shake 1
servingThe Low Carb plan cuts net carbs from 154g to 79g a day and raises protein from 139g to 182g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 121g of carbs or less at 1,950 Calories. This one averages 108g (22%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 1,952 | 1,929 |
| Net carbs | 79g | 154g |
| Total carbs | 108g | 196g |
| Fat | 94g | 76g |
| Protein | 182g | 139g |
| Fiber | 29g | 42g |
Want a little less or more? See the 1900 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 1950 Calorie Meal Plan.
1950 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
1950 Calorie Vegan Meal Plan Plants only, no animal products
1950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1950 Calorie Low Fat Meal Plan 65g fat a day or less, 30% of Calories
1950 Calorie High Protein Meal Plan At least 171g protein a day, 35% of Calories
1950 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
