Here's a 7-day sample week averaging 89g net carbs a day. Build your own day below, or jump to the full week.
Peanut Butter Protein Oats 1 serving
Chocolate Coconut Protein Shake 1 shake
Tuna and Avocado Salad 1 serving
Spicy Cucumber-Avocado Soup 1 serving
Ground Beef and Quinoa 1 serving
Salsa Salad 1 serving
This 2200 Calorie Low Carb Meal Plan averages 89g net carbs a day over seven days (122g total carbs, including 33g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,119 Calories with 110g fat and 176g protein.
Veggie Omelet 1
serving
Protein-boosted Yogurt 1
serving
Tuna Stuffed Pepper 1
serving
Avocado 1
avocado
Peanut Tofu 1
serving
Balsamic Green Beans ½
serving
Trail Mix 1
serving Peanut Butter Protein Oats 2
serving
Pecans ½
ounce
Tarragon and Dijon Chicken Salad 1
serving Protein-boosted Yogurt 1
serving
Pan Fried T-bone 4
oz
Sautéed Mushrooms with Green Peas 1
serving
Raspberry Peanut Butter Protein Smoothie 1
serving
Peanut Butter Protein Yogurt 1
serving
Brie Toast 1
serving
Paleo Avocado Chicken Salad 1
serving
Orange Dream Protein Smoothie 1
serving
2- minute "Quick Broiled" Tuna Steaks 1 ½
steak
Green Pea & Almond Salad 1
serving Trail Mix 1
serving Peanut Butter Protein Oats 1
serving Pecans 1
ounce Raspberry Peanut Butter Protein Smoothie 2
serving
Quick and Easy Low Carb Caprese Salad ½
serving Pan Fried T-bone 4
oz Sautéed Mushrooms with Green Peas 1
serving
Yogurt with Avocado & Basil 1
serving
Cinnamon Protein Oats 1
serving
Cheese On Toast 1
serving Tarragon and Dijon Chicken Salad 1 ½
serving Protein-boosted Yogurt 1
serving Green Pea & Almond Salad 1
serving Trail Mix 1
serving Peanut Butter Protein Oats 2
serving Pecans ½
ounce Tuna Stuffed Pepper 1
serving Avocado 1
avocado Peanut Tofu 1
serving
Garlic Balsamic Green Beans ½
serving Yogurt with Avocado & Basil 1
serving Cinnamon Protein Oats 1
serving Cheese On Toast 1
serving Tarragon and Dijon Chicken Salad 1 ½
serving Protein-boosted Yogurt 1
serving Pan Fried T-bone 4
oz Sautéed Mushrooms with Green Peas 1
serving Raspberry Peanut Butter Protein Smoothie 1
servingThe Low Carb plan cuts net carbs from 189g to 89g a day and raises fat from 80g to 110g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 137g of carbs or less at 2,200 Calories. This one averages 122g (23%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 2,119 | 2,179 |
| Net carbs | 89g | 189g |
| Total carbs | 122g | 226g |
| Fat | 110g | 80g |
| Protein | 176g | 159g |
| Fiber | 33g | 37g |
Want a little less or more? See the 2100 Calorie Low Carb Meal Plan or the 2300 Calorie Low Carb Meal Plan.
See all our Low Carb meal plans. Not following a specific diet? See the 2200 Calorie Meal Plan.
2200 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2200 Calorie Vegan Meal Plan Plants only, no animal products
2200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2200 Calorie Low Fat Meal Plan 73g fat a day or less, 30% of Calories
2200 Calorie High Protein Meal Plan At least 193g protein a day, 35% of Calories
2200 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