by Denise Leave a Comment
If you are just starting out on a low carb or keto diet, I have a free low carb meal plan for 1 week using easy but tasty recipes. Each day has less than 20g net carbs and you can customize it anyway you want. Plus I show you how to freeze leftovers for more low carb meals.
You might also like this 52 cheap keto meals post.
Now that the holidays are over, many people want to clean up their diet and maybe even drop a few pounds in the process. Well the easiest way to do this in my experience is to have a plan.
For the next 4 Mondays I am sharing a simple low carb meal plan for 1 week. And the net carbs are under 20g net carbs. So in the end you will have a month’s worth of easy low carb recipes to keep you organized and motivated to start a low carb diet or even get back on the wagon.
I also have some links of other posts you might find helpful as well as a way to use this week’s low carb recipes. I hope it helps you on your low carb journey!
Free Eat Smarter planner!
Last year I gave away a free Eat Smarter Planner to all my readers and I thought it could help you with your weight loss journey. You can check it out in this post if you are interested. Below is an example of the pages you can download and use for tracking.
More meal planning and prepping posts to read.
If you need more low carb meal planning ideas checkout these posts.
- 189 keto meal prep recipes and ideas. – This post has recipes grouped by type of meal and then tips and ideas for each meal category. It’s a good one to bookmark for reference.
- All of my meal prep posts.
- Costco food items to by for keto meal planning.
- Make your own lunchmeat.
- How to make chicken cubes in the Instant Pot.
- How to make bone broth and how to cook a whole chicken in the slow cooker.
- Big batch of low carb salsa in the slow cooker.
- Coconut yogurt you can make in the Instant Pot.
- Keto air fryer bagels made with yeast.
- My 3 day egg fast diet results.
How to use this free and simple low carb meal plan.
Below you will see how I used these recipes for this weeks meal plan. I also have suggestions of how to store leftovers for other meals.
So this week’s recipes are the following.
- Breakfast Cookies – makes 12 cookies (you have 6 this week so freeze the other 6)
- Broccoli Blender Soup – makes 2 servings (double this batch and freeze for 2 lunches)
- Chocolate Fudge – makes 12 pieces (you have 6 this week so freeze the other 6)
- Asian Salmon – makes 6 servings (you have 2 this week but repurpose leftovers for the weekend)
- Carrot Muffins – makes 16 muffins – (you have 6 this week so freeze the other 10)
- Mexican Casserole – makes 6 servings (you have 3 this week so freeze the other 3)
- Parmesan Crisps – makes 12 pieces (you have 6 this week so save 6 for the weekend)
- Cheesy Zucchini Noodles – makes 4 servings (you have 2 this week so freeze the other 2)
- Turkey Meatballs – makes 30 meatballs (you have 8 this week so freeze the other 22)
Below are sample menus for the week days and on the weekends you can eat leftovers, eat out or do whatever you want. Take notes as to how you feel (were you hungry, stressed, full, depressed, etc.) Also make notes about the recipes. Which ones did you like or didn’t like? What would you do differently next week?
Monday
- Breakfast – 2 Savory Breakfast Cookies 5.8g net carbs
- Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
- Dinner – Asian Salmon 4.3g net carbs
- Snack – 2 pieces Chocolate Fudge 2.6g net carbs
- Total Daily Carbs – 17g net carbs
Tuesday
- Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
- Lunch – Asian Salmon 4.3g net carbs
- Dinner – Mexican Chicken Casserole 6g net carbs
- Snack – 3 Parmesan Crisps 1.8g net carbs
- Total Daily Carbs -14.2g net carbs
Wednesday
- Breakfast – 2 Savory Breakfast Cookies 5.8g net carbs
- Lunch – Broccoli Cheese Blender Soup 4.3g net carbs
- Dinner – Mexican Chicken Casserole 6g net carbs
- Snack- 2 pieces Chocolate Fudge 2.6g net carbs
- Total Daily Carbs – 18.7g net carbs
Thursday
- Breakfast – 3 Pumpkin Mini Muffins 2.1g net carbs
- Lunch – Mexican Chicken Casserole 6g net carbs
- Dinner – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
- Snack – 3 Parmesan Crisps 1.8g net carbs
- Total Daily Carbs – 13.8g net carbs
Friday
- Breakfast – 2 Savory Breakfast Cookies 5.8g net carbs
- Lunch – Cheesy Air Fryer Zucchini Noodles 3.9g net carbs
- Dinner – 8 Turkey Meatballs 6.4g net carbs
- Snack- 2 pieces Chocolate Fudge 2.6g net carbs
- Total Daily Carbs – 18.7g net carbs
So that is all I have for you this week. If you have any questions please just comment below and ask. It’s pretty straightforward and you can change it up anyway you want. Good luck!
More Meal Plans
- Shrimp Pasta Low Calorie Freezer Meals
- 35 Keto Rotisserie Chicken Recipes
- 46 Keto Recipes Using Zucchini
- The best 77 keto summer side dishes – easy low-carb recipes
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.