500 Calorie Low Carb Meal Plan

Here's a 7-day sample week averaging 26g net carbs a day. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 500 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 500 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 500 Calorie Low Carb Meal Plan

This 500 Calorie Low Carb Meal Plan averages 26g net carbs a day over seven days (32g total carbs, including 6g of fiber, which doesn't count toward net carbs). It gives you three meals and a snack a day, averaging 516 Calories with 22g fat and 50g protein.

Use this 7-day low carb plan in my account

How It Differs from the Standard 500 Calorie Plan

The Low Carb plan cuts net carbs from 36g to 26g a day and raises protein from 39g to 50g. Our 7-day low carb plans get 25% or less of their Calories from carbs, which is 31g of carbs or less at 500 Calories. This one averages 32g (25%).

Daily averageLow Carb planStandard plan
Calories516501
Net carbs26g36g
Total carbs32g49g
Fat22g18g
Protein50g39g
Fiber6g13g

Want a little more? See the 600 Calorie Low Carb Meal Plan.

See all our Low Carb meal plans. Not following a specific diet? See the 500 Calorie Meal Plan.

Browse Other 500 Calorie Diet Plans