540 Calorie Low Carb Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Carb diet, a dietary approach that minimizes sugar and starch intake, favoring protein and healthy fats to support weight management and energy levels.
If you're looking for a 540 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 540 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.
Today's Meal Plan
Breakfast
- Scrambled Eggs and Sausage Wrap
1 serving
Lunch
- Tuna and Hummus
1 serving
- Green Kale Salad
1 serving
Dinner
- Simple Spicy Garlic Shrimp
1 serving
- Cucumber Avocado Salad
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 537 Calories, 43g protein, 28g fat, and 34g carbs (24g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Strawberries 0.5 cup
Lunch
- Arugula Salad 1 serving
Dinner
- Garlic Broccoli Tofu 1 serving
- Sautéed Kale 1 serving
Snack
- Tarragon and Dijon Chicken Salad 0.5 serving
Day 2
Breakfast
- Yogurt & Banana Chips 1 serving
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
- Green salad 0.5 serving
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Steamed Broccoli 1 serving
Snack
- Lebanese Fresh Thyme Tomato Salad 1 serving
Day 3
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Strawberries 0.5 cup
Lunch
- Simple Spinach Salad 1 serving
Dinner
- Scallion Crusted Salmon 0.5 serving
- Cucumber Avocado Salad 1 serving
Snack
- Tuna and Hummus 0.5 serving
Day 4
Breakfast
- Very Green Veggie Protein Smoothie 1 serving
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Steamed Broccoli 1 serving
Snack
- Cherry Tomatoes with Goat Cheese 0.5 serving
Day 5
Breakfast
- Yogurt & Banana Chips 1 serving
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
- Cucumber Salad 1 serving
Dinner
- Scallion Crusted Salmon 0.5 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Snack
- Cucumber Avocado Salad 1 serving
Day 6
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Cantaloupe 1 slices
Lunch
- Arugula Salad 1 serving
Dinner
- Garlic Broccoli Tofu 1 serving
- Green salad 1 serving
Snack
- Tarragon and Dijon Chicken Salad 0.5 serving
Day 7
Breakfast
- Very Green Veggie Protein Smoothie 1 serving
Lunch
- Tuna and Hummus 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Easy Sautéed Spinach 1 recipe
Snack
- Lebanese White Cabbage Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more