30-Day Low-Carb Diet Plan, Created by a Dietitian

Carbohydrates have been villainized for their alleged contribution to weight gain. Some research, as outlined in a 2023 StatPearls article, suggests that a very low-carb diet can be effective initially for weight loss. However, the article also points out that after a year or so, all types of diets, including low-carb and low-fat, produce similar rates of weight loss.

There are differing opinions regarding how many carbs are in a low-carb diet, but the truth is you don’t have to go as low as the keto and Whole30 diets suggest to get weight loss benefits. One reason eating fewer carbohydrates can be effective is that it often leads to a reduction in overall calorie intake.

When you cut higher-carb foods from your diet—like whole grains, legumes, certain fruits and starchy vegetables—you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Since fiber helps keep you feeling full and satisfied after meals, you want to be sure you’re still getting enough each day.

Carbohydrate-rich foods provide a lot of important nutrients, some of which are difficult to get from other foods. With that in mind, we designed this meal plan with a moderate amount of carbs to ensure you still get these essential nutrients. You’ll find a variety of carb-containing foods in this plan—like fruit, Greek yogurt and beans—along with low-carb foods—like lean protein and healthy fats—that together create an easy-to-follow 30-day balanced meal plan.

Whether you follow this meal plan exactly as it’s laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we’re sure you’ll find it helpful. Couple this healthy meal plan with regular exercise, and you’re on track to lose a healthy 1 to 2 pounds per week.

Week 1

How to Meal-Prep for Your Week of Meals

1. Make the Low-Carb Blueberry Muffins. Wrap airtight and refrigerate in a large reusable bag to have for breakfast on Days 2 and 3. Freeze the remaining muffins to have later in the month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 45 seconds.
2. Prep the Vegan Burrito Bowls with Cauliflower Rice recipe to have for lunch on Days 2, 3, 4 and 5. Store in an airtight container to keep fresh all week long.

Day 1

Breakfast (259 calories, 10 g carbohydrates)

A.M. Snack (62 calories, 15 g carbohydrates)

Lunch (340 calories, 14 g carbohydrates)

P.M. Snack (32 calories, 7 g carbohydrates)

Dinner (508 calories, 47 g carbohydrates)

• 1 serving Shrimp Scampi Zoodles
• 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil

Daily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.

Day 2

Breakfast (252 calories, 26 g carbohydrates)

A.M. Snack (62 calories, 15 g carbohydrates)

Lunch (298 calories, 15 g carbohydrates)

P.M. Snack (61 calories, 15 g carbohydrates)

Dinner (543 calories, 20 g carbohydrates)

Daily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.

Day 3

Breakfast (266 calories, 30 g carbohydrates)

A.M. Snack (110 calories, 14 g carbohydrates)

• 3/4 cup raspberries
• 1/4 cup whole milk plain Greek yogurt

Lunch (298 calories, 15 g carbohydrates)

P.M. Snack (92 calories, 3 g carbohydrates)

Dinner (459 calories, 29 g carbohydrates)

Daily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.

Day 4

Breakfast (260 calories, 23 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (218 calories, 28 g carbohydrates)

• 1 cup red grapes
• 1 oz. Cheddar cheese

Lunch (298 calories, 15 g carbohydrates)

P.M. Snack (30 calories, 8 g carbohydrates)

Dinner (409 calories, 19 g carbohydrates)

Daily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.

Day 5

Breakfast (260 calories, 23 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (209 calories, 26 g carbohydrates)

• 1 medium apple
• 1 oz. Cheddar cheese

Lunch (298 calories, 15 g carbohydrates)

P.M. Snack (145 calories, 17 g carbohydrates)

• 1 cup red grapes
• 12 almonds

Dinner (300 calories, 32 g carbohydrates)

Meal-Prep Tip: Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.

Day 6

Breakfast (260 calories, 48 g carbohydrates)

A.M. Snack (115 calories, 6 g carbohydrates)

Lunch (300 calories, 32 g carbohydrates)

P.M. Snack (95 calories, 25 g carbohydrates)

Dinner (436 calories, 16 g carbohydrates)

Daily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.

Day 7

Breakfast (260 calories, 48 g carbohydrates)

A.M. Snack (61 calories, 15 g carbohydrates)

Lunch (436 calories, 21 g carbohydrates)

P.M. Snack (62 calories, 2 g carbohydrates)

Dinner (400 calories, 37 g carbohydrates)

Daily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

Week 2

How to Meal-Prep for Your Week of Meals

1. Make the Easy Loaded Baked Omelet Muffins to have for a grab-and-go breakfast on Days 8, 9 and 11 of this week. Store in a large airtight reusable bag to keep fresh. Wrap the remaining omelets individually in plastic wrap and freeze. You’ll be having these again for breakfasts in Week 3.
2. Make the Zucchini Noodles with Quick Turkey Bolognese to have for lunch this week on Days 9, 10, 11 and 12. Prepare the recipe fully and refrigerate in separate meal-prep containers until ready to eat. (Use the same airtight meal prep containers from Week 1.)

Day 8

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (62 calories, 14 g carbohydrates)

Lunch (360 calories, 30 g carbohydrates)

P.M. Snack (95 calories, 25 g carbohydrates)

Dinner (414 calories, 20 g carbohydrates)

Daily Totals: 1,204 calories, 60 g protein, 109 g carbohydrates, 35 g fiber, 63 g fat, 1,531 mg sodium.

Day 9

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (143 calories, 19 g carbohydrates)

• 1 cup raspberries
• 1/4 cup whole milk plain Greek yogurt
• 1 tsp. chia seeds

Lunch (216 calories, 16 g carbohydrates)

P.M. Snack (141 calories, 27 carbohydrates)

Dinner (448 calories, 45 g carbohydrates)

Daily Totals: 1,220 calories, 78 g protein, 126 g carbohydrates, 27 g fiber, 51 g fat, 1,916 mg sodium.

Day 10

Breakfast (238 calories, 41 g carbohydrates)

A.M. Snack (153 calories, 18 g carbohydrates)

Lunch (278 calories, 31 g carbohydrates)

P.M. Snack (135 calories, 18 g carbohydrates)

• 3 cups air-popped popcorn drizzled with 1 tsp. olive oil and a pinch of salt

Dinner (397 calories, 13 g carbohydrates)

Daily Totals: 1,201 calories, 64 g protein, 122 g carbohydrates, 29 g fiber, 57 g fat, 1,531 mg sodium.

Day 11

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (139 calories, 17 g carbohydrates)

• 1 cup blackberries
• 10 almonds

Lunch (311 calories, 41 g carbohydrates)

P.M. Snack (101 calories, 27 carbohydrates)

Dinner (389 calories, 12 g carbohydrates)

Daily Totals: 1,213 calories, 69 g protein, 117 g carbohydrates, 29 g fiber, 59 g fat, 1,558 mg sodium.

Day 12

Breakfast (238 calories, 41 g carbohydrates)

A.M. Snack (179 calories, 30 g carbohydrates)

Lunch (216 calories, 16 g carbohydrates)

P.M. Snack (266 calories, 26 g carbohydrates)

• 1 medium apple
• 1 1/2 oz. Cheddar cheese

Dinner (316 calories, 16 g carbohydrates)

Meal-Prep Tip: Refrigerate 1 serving of the mac & cheese with peas and bacon to have for lunch on Day 13.

Daily Totals: 1,215 calories, 59 g protein, 129 g carbohydrates, 27 g fiber, 58 g fat, 1,568 mg sodium.

Day 13

Breakfast (277 calories, 24 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 tsp. chia seeds
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (62 calories, 15 g carbohydrates)

Lunch (316 calories, 16 g carbohydrates)

P.M. Snack (209 calories, 26 g carbohydrates)

• 1 medium apple
• 1 oz. Cheddar cheese

Dinner (336 calories, 10 g carbohydrates)

Meal-Prep Tip: Refrigerate 1 serving of the chicken and guacamole to have for lunch on Day 14.

Daily Totals: 1,200 calories, 64 g protein, 92 g carbohydrates, 28 g fiber, 69 g fat, 1,469 mg sodium.

Day 14

Breakfast (285 calories, 14 g carbohydrates)

A.M. Snack (162 calories, 20 g carbohydrates)

• 1 cup raspberries
• 1/3 cup whole milk plain Greek yogurt
• 1 tsp. chia seeds

Lunch (336 calories, 10 g carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (355 calories, 65 g carbohydrates)

Meal-Prep Tip: Refrigerate 2 servings of the soup to have for lunch on Day 15. Freeze 3 single servings of the soup in individual containers to have for lunch on Days 20, 21 and 29.

Daily Totals: 1,200 calories, 66 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 2,318 mg sodium.

Week 3

How to Meal-Prep for Your Week of Meals

1. Refrigerate leftovers from the Roasted Chickens recipes to use for dinner on Days 17 and 19. Store in an airtight meal-prep container to keep fresh. You’ll use 3 cups cooked chicken in the Cherry Chicken Lettuce Wraps recipe and another 3 cups in the Zucchini Enchiladas recipe.
2. Prepare the Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you’re ready to eat rather than all at once—wait to add the avocado too. This will help keep the shrimp tasting fresh and the avocado from browning. (Store in the same airtight meal prep containers from Week 1.)
3. You’ll be having the Easy Loaded Baked Omelet Muffins for breakfast again this week on Days 15, 16 and 18. To reheat, remove plastic wrap, wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds. Take them to-go in a smaller reusable bag.
4. Make the Citrus Vinaigrette to have throughout the week. For easy clean up and storage, make the dressing in a Mason jar.

Day 15

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (110 calories, 14 g carbohydrates)

• 3/4 cup raspberries
• 1/4 cup whole milk plain Greek yogurt

Lunch (350 calories, 53 g carbohydrates)

P.M. Snack (101 calories, 27 g carbohydrates)

Dinner (383 calories, 11 g carbohydrates)

Daily Totals: 1,217 calories, 79 g protein, 125 g carbohydrates, 33 g fiber, 47 g fat, 2,597 mg sodium.

Day 16

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (110 calories, 14 g carbohydrates)

• 3/4 cup raspberries
• 1/4 cup whole milk plain Greek yogurt

Lunch (364 calories, 20 g carbohydrates)

P.M. Snack (95 calories, 25 g carbohydrates)

Dinner (367 calories, 14 g carbohydrates)

Meal-Prep Tip: Hard-boil 3 eggs and refrigerate to have for snacks on Days 17 and 20.

Daily Totals: 1,208 calories, 77 g protein, 93 g carbohydrates, 31 g fiber, 62 g fat, 1,473 mg sodium.

Day 17

Breakfast (260 calories, 23 carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (78 calories, 20 g carbohydrates)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (364 calories, 20 g carbohydrates)

P.M. Snack (101 calories, 27 g carbohydrates)

Dinner (377 calories, 27 g carbohydrates)

Daily Totals: 1,180 calories, 82 g protein, 97 g carbohydrates, 29 g fiber, 54 g fat, 1,165 mg sodium.

Day 18

Breakfast (273 calories, 20 g carbohydrates)

A.M. Snack (109 calories, 10 g carbohydrates)

• 1/2 cup raspberries
• 10 almonds

Lunch (364 calories, 20 g carbohydrates)

P.M. Snack (95 calories, 25 g carbohydrates)

Dinner (371 calories, 28 g carbohydrates)

Daily Totals: 1,212 calories, 61 g protein, 103 g carbohydrates, 35 g fiber, 66 g fat, 1,510 mg sodium.

Day 19

Breakfast (260 calories, 23 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds

A.M. Snack (95 calories, 25 g carbohydrates)

Lunch (364 calories, 20 g carbohydrates)

P.M. Snack: (61 calories, 15 g carbohydrates)

Dinner (443 calories, 12 g carbohydrates)

Meal-Prep Tip: Defrost 2 servings of the Slow-Cooker Vegetable Soup overnight in the refrigerator to have for lunch on Days 20 and 21.

Daily Totals: 1,222 calories, 72 g protein, 94 g carbohydrates, 28 g fiber, 66 g fat, 668 mg sodium.

Day 20

Meal-Prep Tip: Start the Classic Beef Stroganoff in the slow cooker in the morning. Cook it on the Low setting so it’ll be ready in time for dinner (8-10 hours).

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack (156 calories, 1 g carbohydrate)

• 2 hard-boiled eggs seasoned with a pinch each of salt and pepper

Lunch (324 calories, 31 g carbohydrates)

P.M. Snack (216 calories, 28 g carbohydrates)

• 1 medium pear
• 1 oz. Cheddar cheese

Dinner (257 calories, 14 g carbohydrates)

Daily Totals: 1,220 calories, 66 g protein, 104 g carbohydrates, 28 g fiber, 65 g fat, 2,049 mg sodium.

Day 21

Breakfast (285 calories, 14 g carbohydrates)

A.M. Snack (48 calories, 11 g carbohydrates)

Lunch (324 calories, 31 g carbohydrates)

P.M. Snack (116 calories, 4 g carbohydrates)

Dinner (409 calories, 44 g carbohydrates)

Daily Totals: 1,197 calories, 56 g protein, 108 g carbohydrates, 35 g fiber, 65 g fat, 2,185 mg sodium.

Week 4

How to Meal-Prep for Your Week of Meals

1. Make the Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 23, 24, 25 and 26. (Store in the same airtight meal prep containers from Week 1.)
2. Hard-boil 3 eggs for the Egg Salad Lettuce Wraps for lunch on Day 22. Refrigerate in a reusable bag.
3. Make the Citrus Vinaigrette to have throughout the week. For easy clean up and storage, make the dressing in a Mason jar.

Day 22

Breakfast (260 calories, 49 g carbohydrates)

A.M. Snack (30 calories, 8 g carbohydrates)

Lunch (436 calories, 21 g carbohydrates)

P.M. Snack (64 calories, 15 g carbohydrates)

Dinner (414 calories, 16 g carbohydrates)

Daily Totals: 1,205 calories, 61 g protein, 108 g carbohydrates, 24 g fiber, 62 g fat, 1,377 mg sodium.

Day 23

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack (107 calories, 17 g carbohydrates)

Lunch (351 calories, 14 g carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (430 calories, 31 g carbohydrates)

Daily Totals: 1,217 calories, 70 g protein, 107 g carbohydrates, 27 g fiber, 62 g fat, 1,517 mg sodium.

Day 24

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack (115 calories, 1 g carbohydrate)

Lunch (351 calories, 14 g carbohydrates)

P.M. Snack (42 calories, 11 g carbohydrates)

Dinner (431 calories, 41 g carbohydrates)

Daily Totals: 1,206 calories, 55 g protein, 97 g carbohydrates, 30 g fiber, 69 g fat, 1,527 mg sodium.

Day 25

Breakfast: (221 calories, 21 g carbohydrates)

• 1 cup raspberries
• 1/2 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut

A.M. Snack (30 calories 8 g carbohydrates)

Lunch (351 calories, 14 g carbohydrates)

P.M. Snack (63 calories, 16 g carbohydrates)

Dinner (553 calories, 28 g carbohydrates)

Daily Totals: 1,218 calories, 72 g protein, 87 g carbohydrates, 26 g fiber, 70 g fat, 1,189 mg sodium.

Day 26

Breakfast (252 calories, 26 g carbohydrates)

A.M. Snack (101 calories, 27 g carbohydrates)

Lunch (351 calories, 14 g carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (442 calories, 15 g carbohydrates)

Meal-Prep Tip: Hard-boil 4 eggs and refrigerate to have for snacks on Days 27 and 28.

Daily Totals: 1,208 calories, 61 g protein, 98 g carbohydrates, 32 g fiber, 70 g fat, 1,320 mg sodium.

Day 27

Breakfast (344 calories, 26 g carbohydrates)

• 1 cup raspberries
• 1 cup whole milk plain Greek yogurt
• 1 Tbsp. shredded unsweetened coconut

A.M. Snack (30 calories, 8 g carbohydrates)

Lunch (360 calories, 30 g carbohydrates)

P.M. Snack (156 calories, 1 g carbohydrates)

• 2 hard-boiled eggs seasoned with salt and pepper to taste

Dinner: (332 calories, 18 g carbohydrates)

Meal-Prep Tip: Refrigerate 2 servings of the soup to have for lunch on Days 28 and 30.

Daily Totals: 1,223 calories, 52 g protein, 83 g carbohydrates, 29 g fiber, 81 g fat, 1,331 mg sodium.

Day 28

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack: (101 calories, 27 g carbohydrates)

Lunch: (332 calories, 18 g carbohydrates)

P.M. Snack (156 calories, 1 g carbohydrate)

• 2 hard-boiled eggs seasoned with salt and pepper to taste

Dinner (350 calories, 18 g carbohydrates)

Daily Totals: 1,207 calories, 51 g protein, 94 g carbohydrates, 26 g fiber, 72 g fat, 1,742 mg sodium.

Week 5

How to Meal-Prep for Your Week of Meals

1. Hard-boil 2 eggs and refrigerate for a snack on Day 30. Refrigerate in a reusable bag.

Day 29

Breakfast (285 calories, 14 g carbohydrates)

A.M. Snack (64 calories, 15 g carbohydrates)

Lunch (355 calories, 65 carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (453 calories, 14 g carbohydrates)

Daily Totals: 1,219 calories, 78 g protein, 124 g carbohydrates, 31 g fiber, 50 g fat, 2,347 mg sodium.

Day 30

Breakfast (268 calories, 30 g carbohydrates)

A.M. Snack (115 calories, 1 g carbohydrates)

Lunch (363 calories, 52 g carbohydrates)

P.M. Snack (156 calories, 1 g carbohydrates)

• 2 hard-boiled eggs seasoned with salt and pepper to taste

Dinner (324 calories, 16 g carbohydrates)

Daily Totals: 1,225 calories, 50 g protein, 100 g carbohydrates, 25 g fiber, 75 g fat, 1,900 mg sodium.

You Did It!

Give yourself a pat on the back for a job well done. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful.