Here's a 7-day sample week averaging 90g net carbs a day. Build your own day below, or jump to the full week.
Spinach and Mushroom Breakfast Scramble 2 servings
Crispy Cheese Quesadilla 1 serving
Easy Asian-Inspired Chicken Slaw 1 servings
Apple Granola "Cookies" 1 serving
Tuna Steak au Poivre 1 serving
Avocado and Black Bean Salad 1 serving
This 2250 Calorie Low Carb Meal Plan averages 90g net carbs a day over seven days (124g total carbs, including 34g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 2,156 Calories with 100g fat and 205g protein.
Chicken and Dill Protein Scramble 2
serving
Fruit Salad 1
serving
Tuna Salad 2
serving
Veggies with Hummus 1
serving
Lemon Pepper Cod 1
fillet Avocado and Black Bean Salad 1
serving
Strawberry Protein Smoothie 1 ½
smoothie
Grapes ½
cup
Simple Lemon Pepper Tuna 1
serving
Arugula Salad with Grapefruit dressing 1
serving
Cod Stir-Fry 1
serving
Sautéed Asparagus and Zucchini 1
serving
Yogurt with Walnuts & Honey 1
serving Chicken and Dill Protein Scramble 2
serving
Peanut Butter & Carrots ½
serving
Tuna Stuffed Pepper 1
pepper
Avocado 1
avocado
Tilapia with Kale and Tomato 1
serving
Peaches and Cream Protein Shake 1
serving
Red Pepper & Tomato Salad 1 ½
serving
Protein-boosted Yogurt 1
serving
Easy Olive Oil, Tomato, and Basil Pasta ½
serving
Green Bean Tuna Salad 1 ½
serving Yogurt with Walnuts & Honey 1
serving
Apples and Almond Butter 1
apple
Almonds and Blueberries Yogurt Snack 2
serving
Quick and Easy Low Carb Caprese Salad ½
serving
2-minute "Quick Broiled" Tuna Steaks 1 ½
serving
Avocado, Strawberry, and Spinach Salad 1
serving
Basic Protein Shake 1
cup Spinach and Mushroom Breakfast Scramble 2
serving
Peach and Peanut Butter Snack 1
serving
Sesame Tuna Salad 1
serving
Yogurt with Matcha & Toasted Coconut 1
serving
Sheet-Pan Tilapia and Veggies 1
servings Sautéed Asparagus and Zucchini 1
serving
Vanilla Protein Shake 1
serving
Peanut Butter Protein Yogurt 1
serving
Granola 1
ounce Red Pepper & Tomato Salad 1 ½
serving Protein-boosted Yogurt 1
serving 2-minute "Quick Broiled" Tuna Steaks 1 ½
serving Avocado, Strawberry, and Spinach Salad 1
serving Yogurt with Walnuts & Honey 1
servingThe Low Carb plan cuts net carbs from 182g to 90g a day and raises protein from 161g to 205g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 140g of carbs or less at 2,250 Calories. This one averages 124g (23%).
| Daily average | Low Carb plan | Standard plan |
|---|---|---|
| Calories | 2,156 | 2,228 |
| Net carbs | 90g | 182g |
| Total carbs | 124g | 227g |
| Fat | 100g | 84g |
| Protein | 205g | 161g |
| Fiber | 34g | 44g |
Want a little less or more? See the 2200 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 2250 Calorie Meal Plan.
2250 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2250 Calorie Vegan Meal Plan Plants only, no animal products
2250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2250 Calorie Low Fat Meal Plan 75g fat a day or less, 30% of Calories
2250 Calorie High Protein Meal Plan At least 197g protein a day, 35% of Calories
2250 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
