990 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 990 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 990 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
- Morning Salmon Salad
1 toast slice
- Avocado Rice Cake
1 serving
Lunch
- Tuna Mex Tuna Salad
1 serving
Dinner
- Grilled Cod
1 (8 oz) Fillet
- Steamed Broccoli
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 979 Calories, 78g protein, 50g fat, and 58g carbs (44g 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
- Blueberry Vanilla Greek Yogurt 1 serving
- Strawberries 0.5 cup
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Cucumber Salad 0.5 serving
Dinner
- Basic chicken salad 1 serving
- Zesty Tomato Soup 1 serving
Snack
- Very Green Veggie Protein Smoothie 1 serving
Day 2
Breakfast
- Yogurt with Almonds & Honey 1 serving
Lunch
- Corn Thins and Avocado 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Cheese slices 1 serving
Day 3
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Bacon 1 strips
Lunch
- Very Green Veggie Protein Smoothie 1 serving
- Mediterranean Chopped Salad 1 serving
Dinner
Snack
- Pineapple, Blueberry, Bran Parfait 1 serving
Day 4
Breakfast
- Fruit Salad 0.5 serving
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Kale 1 serving
Snack
- Heirloom Tomato Basil Mozzarella Salad 1 serving
Day 5
Breakfast
- Yogurt with Almonds & Honey 1 serving
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Granola 1 ounce
Day 6
Breakfast
- Bacon 1 strips
Lunch
- Very Green Veggie Protein Smoothie 1 serving
- Mediterranean Chopped Salad 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Pineapple, Blueberry, Bran Parfait 1 serving
Day 7
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Strawberries 1 cup
Lunch
- Blueberry Vanilla Greek Yogurt 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Cucumber Avocado Salad 1 serving
Snack
- Heirloom Tomato Basil Mozzarella 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