Here's a 7-day sample week averaging 80g net carbs a day. Build your own day below, or jump to the full week.
Peanut Butter Protein Oats 1 serving
PBJ Cottage Cheese 1 serving
Tuna Poke 2 servings
Pineapple & Avocado Salad 1 serving
Super Simple Smoked Paprika Chicken 1 serving
Cucumber, Tomato, and Avocado Salad 1 serving
This 2050 Calorie Low Carb Meal Plan averages 80g net carbs a day over seven days (112g total carbs, including 32g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 1,999 Calories with 96g fat and 185g protein.
Tuna and Avocado Wrap 1
serving
Peanut Butter & Celery 1
serving
Air Fryer Salmon with Green Beans 1
serving
Curry Cauliflower 1
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Pecans 1
ounce
Tuna Turmeric Salad 1
servings
Yogurt with Almonds & Honey 1
serving
Tilapia with Kale and Tomato 1
serving
Raspberry Peanut Butter Protein Smoothie 1
serving
Eggs, Cheese, and Tuna Omelet 1
omelet
Scrambled eggs 1
large egg
Toast with Refried Beans and Avocado 1
serving
Protein-boosted Yogurt 1
serving
Citrus Broiled Alaska Salmon 1
serving
Vanilla Banana Protein Shake 1
serving
Sausage on a Bed of Quinoa 1
Sausage
Peach and Peanut Butter Snack 1
serving
Tuna and Avocado Salad 1
serving
Plum and Greek Yogurt Snack 1
serving
Pan-Seared Salmon with Tomatoes & Basil 1
serving
Broccoli with Hummus & Sesame Seeds 1
serving
Vanilla Protein Shake 1
serving
Strawberry Cottage Cheese Smoothie 1
serving
Peanut Butter & Carrots 1
serving
Tuna Stuffed Pepper 1
pepper
Lemon Avocado Salad 1
serving
Cod Stir-Fry 1
serving
Sautéed Asparagus and Zucchini 1
serving Protein Greek Yogurt and Fruit Salad 1
serving Spinach and Mushroom Breakfast Scramble 2
serving Pecans ½
ounce
Red Pepper & Tomato Salad 1
serving Protein-boosted Yogurt 1
serving
Garlic Green Beans with Tofu 1
serving
Green Bean Tuna Salad 1 ½
serving
Yogurt with Walnuts & Honey 1
serving
Rice Cake with Strawberries and Honey 1
serving
Tuna Avocado Salad 1
serving Peach and Peanut Butter Snack 1
serving
Lemon Pepper Cod 1
fillet
Avocado and Black Bean Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
servingThe Low Carb plan cuts net carbs from 175g to 80g a day and raises protein from 145g to 185g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 128g of carbs or less at 2,050 Calories. This one averages 112g (22%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 1,999 | 2,027 |
| Net carbs | 80g | 175g |
| Total carbs | 112g | 210g |
| Fat | 96g | 77g |
| Protein | 185g | 145g |
| Fiber | 32g | 36g |
Want a little less or more? See the 2000 Calorie Low Carb Meal Plan or the 2100 Calorie Low Carb Meal Plan.
See all our Low Carb meal plans. Not following a specific diet? See the 2050 Calorie Meal Plan.
2050 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
2050 Calorie Vegan Meal Plan Plants only, no animal products
2050 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2050 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2050 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2050 Calorie Low Fat Meal Plan 68g fat a day or less, 30% of Calories
2050 Calorie High Protein Meal Plan At least 180g protein a day, 35% of Calories
2050 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
