Low sodium low carb diet meal plan

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Carbohydrates are the main source of calories in the typical American diet. Whether for diabetes management, weight loss, or health, you may find it challenging to make the switch from a typical high-carb diet to a low-carb diet, especially if you're short on time. The best thing you can do when making a major change in how you eat is to have a plan. A simple, easy-to-follow, low-carb meal plan is a great place to start.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. 

Consult with a health care provider before making changes to your diet, particularly if you have diabetes. Discuss whether a low-carb eating plan is appropriate and seek guided instruction. Oftentimes, low-carb meal plans call for a reduction in medication doses to avoid hypoglycemia. And for some people with diabetes, such as kids with type 1 diabetes, traditional low-carb diets are potentially contraindicated.

Why Nutrition Is Important for Low-Carb Meal Planning

When it comes to low carb eating, there’s no set definition for a low-carb diet. In general, any diet that contains less than 130 grams of carbohydrates is low in carbs. Or, about 26% of calories on a 2,000-calorie diet. 

The most accepted definition of a low-carb diet is one that provides less than 20% of calories from carbs or less than 100 grams of carbs on a 2,000-calorie per day diet.

Very low-carbohydrate diets call for less than 10% of calories from carbs, so 50 grams of carbs or less on a 2,000-calorie diet. Although carbs count when following a low-carb meal plan, so does nutrition.

Some evidence supports the efficacy of a low carb diet for weight loss and diabetes control; however, long-term research is lacking.

7-Day Sample Low-Carb Menu

This one-week meal plan was designed for a person who needs about 1,800 to 2,000 calories per day and is low in carbohydrates. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately, particularly if you are using a low carb diet as part of a treatment plan for diabetes.

This low carb meal plan includes three meals and three snacks a day with. Each day provides less than 20% of calories from carbohydrates—or less than 100 grams of carbohydrates per day—and the rest from a mix of healthy proteins and fat. 

This low carb meal plan serves as a guide and it’s OK to swap out similar food items that better fit your tastes. For example, a roasted pork chop makes a good substitute for roasted chicken. However, swapping out your chicken for a breaded and fried pork chop may add too many carbs. 

Day 1

Breakfast

• Spinach and cheese omelet (1 whole egg and 2 egg whites, 1/4 cup shredded cheddar cheese, and 1 cup of fresh spinach cooked in 1 teaspoon of olive oil)
• 1/2 cup of sliced strawberries

Macronutrients: approximately 328 calories, 26 grams of protein, 15 grams of carbohydrates, and 19 grams of fat

Snack

• 1 cup of sliced cucumbers
• 2 tablespoons of ranch dressing

Macronutrients: approximately 145 calories, 1 grams of protein, 6 grams of carbohydrates, and 13 grams of fat

Lunch

• Tuna salad (one can of albacore tuna packed in water mixed with 2 teaspoons of olive oil, juice of 1/2 lemon, and 1/2 an avocado mashed and served on top of 3 cups of mixed greens, one slice of red onion, 4 grape tomatoes, 1/2 cup of sliced cucumbers, 1 tablespoon of sunflower seeds, and 2 tablespoons of balsamic vinaigrette)

Macronutrients: approximately 617 calories, 46 grams of protein, 23 grams of carbohydrates, and 39 grams of fat 

If you're not a fan of tuna, try canned salmon or shredded roasted chicken breast.

Snack

• 1 ounce of Swiss cheese
• 1 cup cherry tomatoes

Macronutrients: approximately 138 calories, 9 grams of protein, 6 grams of carbohydrates, and 9 grams of fat

Dinner

• 6 ounces of grilled chicken
• 2 cups of roasted broccoli flavored with 1 tablespoon of olive oil, salt, and pepper

Macronutrients: approximately 480 calories, 58 grams of protein, 22 grams of carbohydrates, and 21 grams of fat

Snack

• Turkey roll-ups (Three 1-ounce slices of deli turkey, one romaine lettuce leaf torn into three pieces, 1 teaspoon of spicy mustard divided; spread mustard on turkey, add lettuce, and roll)

Macronutrients: approximately 103 calories, 12 grams of protein, 8 grams of carbohydrates, and 3 grams of fat

Daily totals: approximately 1,811 calories, 152 grams of protein, 78 grams of carbohydrates, and 105 grams of fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

• 1/2 cup of cottage cheese 
• 1/4 cup of blueberries 
• 14 walnut halves chopped

Macronutrients: approximately 310 calories, 18 grams of protein, 15 grams of carbohydrates, and 22 grams of fat

Snack

• Low-carb breakfast shake 

Macronutrients: approximately 230 calories, 23 grams of protein, 13 grams of carbohydrates, and 10 grams of fat

Lunch

• 4 ounces of grilled salmon topped with 1 tablespoon of whole flaxseeds
• 3 cups of mixed greens, 1/2 cup of sliced red and green peppers, 1/2 cup of sliced mushrooms, 1/4 cup of bean sprouts with 2 tablespoons of vinaigrette dressing

Macronutrients: approximately 426 calories, 31 grams of protein, 12 grams of carbohydrates, and 25 grams of fat

Snack

• Two hard boiled eggs
• 1 cup sliced cucumbers

Macronutrients: approximately 171 calories, 13 grams of protein, 5 grams of carbohydrates, and 11 grams of fat

Dinner

• 4-ounce turkey burger topped with 1/4 of an avocado wrapped in a leaf of green lettuce and a teaspoon of dijon mustard
• 1 cup green beans sauteed in 1 tablespoon of olive oil and 1/2 ounce of slivered almonds

Macronutrients: approximately 628 calories, 31 grams of protein, 18 grams of carbohydrates, and 49 grams of fat

Snack

• One ounce cheddar cheese
• 1 cup sliced carrots
• 1/2 cup sliced cucumbers

Macronutrients: approximately 177 calories, 8 grams of protein, 16 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 1,949 calories, 129 grams of protein, 88 grams of carbohydrates, and 127 grams of fat

Day 3

Breakfast

• Three eggs scrambled with 1 ounce of mozzarella cheese and 1 cup spinach in 1 teaspoon of olive oil
• One medium tomato 

Macronutrients: approximately 403 calories, 32 grams of protein, 13 grams of carbohydrates, and 26 grams of fat

Snack

• Tuna salad (3 ounces of albacore tuna packed in water, 2 teaspoons of mayonnaise, two stalks of celery chopped, and 2 tablespoons of chopped red onion wrapped in a red leaf lettuce)

Macronutrients: approximately 202 calories, 21 grams of protein, 7 grams of carbohydrates, and 10 grams of fat

Lunch

• Bunless hamburger (4 ounces grilled lean hamburger patty topped with one slice of cheddar cheese, 1 medium slice of red onions, lettuce, and tomatoes)
• 2 cups of mixed greens, 1/4 cup sliced cucumbers, 1/4 cup sliced red and green peppers, 1/4 cup bean sprouts, two tablespoons of vinaigrette dressing

Macronutrients: approximately 451 calories, 40 grams of protein, 12 grams of carbohydrates, and 26 grams of fat

Snack

• One large orange

Macronutrients: approximately 90 calories, 2 grams of protein, 23 grams of carbohydrates, and 0 grams of fat

Dinner

• Low-carb Creamy Southwest Chicken
• 1/4 quarter cup of refried beans
• Grape tomato and avocado salad (5 grape tomatoes sliced, 1/4 avocado, 1 tablespoon of olive oil, and 1 teaspoon of balsamic vinegar)

Macronutrients: approximately 451 calories, 19 grams of protein, 17 grams of carbohydrates, and 27 grams of fat

Snack

• 1/2 cup 2% Greek yogurt topped with a sprinkling of cinnamon
• 10 walnut halves chopped

Macronutrients: approximately 216 calories, 14 grams of protein, 7 grams of carbohydrates, and 15 grams of fat

Daily Totals: approximately 1,788 calories, 125 grams of protein, 83 grams of carbohydrates, and 107 grams of fat

Day 4

Breakfast

• Three baked egg cups (three eggs, 1 1/2 ounces of shredded cheese, 1/2 cup of onions and peppers)

Macronutrients: approximately 433 calories, 29 grams of protein, 8 grams of carbohydrates, and 31 grams of fat

Snack

• 50 unsalted pistachios
• One orange

Macronutrients: approximately 230 calories, 7 grams of protein, 25 grams of carbohydrates, and 13 grams of fat

Lunch

• Portabello mushroom stuffed with chopped chicken (two portabello mushroom caps each stuffed with 3 ounces of chopped chicken and 2 tablespoons of sun dried tomatoes packed in oil)
• Grape tomato and avocado salad (5 grape tomatoes sliced, 1/4 avocado chopped, 1 tablespoon of olive oil, and 1 teaspoon balsamic vinegar)

Macronutrients: approximately 570 calories, 47 grams of protein, 19 grams of carbohydrates, and 35 grams of fat

Snack

• 1/2 cup of cottage cheese sprinkled with cinnamon

Macronutrients: approximately 92 calories, 13 grams of protein, 6 grams of carbohydrates, and 3 grams of fat

Dinner

• Low carb pizza (two slices of eggplant topped with 1 tablespoon of olive oil, chopped tomatoes, onions, mushrooms, and 3 ounces of mozzarella cheese)

Macronutrients: approximately 441 calories, 21 grams of protein, 18 grams of carbohydrates, and 33 grams of fat

Snack

• 2 medium stalks of celery
• 2 tablespoons of peanut butter

Macronutrients: approximately 201 calories, 8 grams of protein, 10 grams of carbohydrates, and 16 grams of fat

Daily Totals: approximately 1,968 calories, 125 grams of protein, 85 grams of carbohydrates, and 131 grams of fat

Day 5

Breakfast

• Spinach and cheese omelet (two eggs mixed with 1/2 cup of raw spinach and 1 1/2 ounces of Swiss cheese)
• 1 cup of sliced cucumbers

Macronutrients: approximately 315 calories, 25 grams of protein, 2 grams of carbohydrates, and 23 grams of fat

Snack

• Chia pudding (half a medium banana, 3 tablespoons of chia seeds, 3/4 cup of unsweetened almond milk, dash of cinnamon)
• 1/2 cup of mixed berries

Macronutrients: approximately 282 calories, 8 grams of protein, 37 grams of carbohydrates, and 13 grams of fat

Lunch

• 1 cup beef stir fry (3 ounces of flank steak, 1/2 cup of chopped broccoli, 1 tablespoon of vegetable, 1 teaspoon of sesame seeds, and 2 teaspoons of low-sodium soy sauce)
• 1 cup cauliflower rice

Macronutrients: approximately 498 calories, 33 grams of protein, 18 grams of carbohydrates, and 35 grams of fat

Snack

• Turkey roll-ups (three 1-ounce slices of deli turkey, one romaine lettuce leaf torn into three pieces, 1 teaspoon of spicy mustard divided; spread mustard on turkey, add lettuce, and roll)
• 1 ounce of unsalted roasted almonds

Macronutrients: approximately 273 calories, 18 grams of protein, 14 grams of carbohydrates, and 19 grams of fat

Dinner

• 6 ounces of roasted chicken
• 4 cups of raw spinach sauteed in 1 tablespoon of olive oil with one clove of minced garlic

Macronutrients: approximately 521 calories, 44 grams of protein, 8 grams of carbohydrates, and 36 grams of fat

Snack

• 1/4 cup hummus
• 1 cup sliced red and green peppers

Macronutrients: approximately 137 calories, 6 grams of protein, 18 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 2,030 calories, 134 grams of protein, 93 grams of carbohydrates, and 132 grams of fat

Day 6

Breakfast

• Berry nutty smoothie (4 ounces soft tofu, 2 tablespoons almond butter, 1 tablespoon rolled oats, 1/2 cup frozen mixed berries, 1/2 cup of water, and 1/2 cup of ice)

Macronutrients: approximately 342 calories, 19 grams of protein, 19 grams of carbohydrates, and 24 grams of fat

Snack

• 1/2 cup of fresh (or thawed frozen) shelled edamame
• 10 almonds

Macronutrients: approximately 179 calories, 152 grams of protein, 10 grams of carbohydrates, and 12 grams of fat

Lunch

• Grilled Chicken Salad (5 ounces grilled chicken breast served on top of 3 cups of mixed greens, 1 medium slice of red onion, 4 grape tomatoes, and 1/2 cup of sliced cucumbers, 1 tablespoon of sunflower seeds, 1/2 an avocado, and 2 tablespoons of balsamic vinaigrette)

Macronutrients: approximately 523 calories, 47 grams of protein, 22 grams of carbohydrates, and 30 grams of fat 

Snack

• 2 medium stalks of celery with 2 tablespoons of peanut butter

Macronutrients: approximately 201 calories, 8 grams of protein, 10 grams of carbohydrates, and 16 grams of fat

Dinner

• 4 ounce grilled sirloin steak
• 2 cups of grilled eggplant and summer squash drizzled with 1 tablespoon of olive oil

Macronutrients: approximately 504 calories, 34 grams of protein, 15 grams of carbohydrates, and 35 grams of fat

Snack

• 2 ounces of Swiss cheese

Macronutrients: approximately 220 calories, 15 grams of protein, 1 grams of carbohydrates, and 17 grams of fat

Daily Totals: approximately 1,961 calories, 135 grams of protein, 76 grams of carbohydrates, and 134 grams of fat

Day 7

Breakfast

• Low-carb overnight "oats" (1/4 cup hemp hearts, 1 tablespoon ground flaxseed, 2 teaspoons chia seeds, 3/4 cup unsweetened almond milk)

Macronutrients: approximately 298 calories, 15 grams of protein, 8 grams of carbohydrates, and 24 grams of fat

Snack

• 1/2 cup of cottage cheese
• 1/4 cup 100% whole-grain unsweetened high-fiber cereal
• 7 walnut halves
  

Macronutrients: approximately 214 calories, 16 grams of protein, 20 grams of carbohydrates, and 12 grams of fat

Lunch

• One serving of low-carb grilled shrimp
• Cucumber and avocado salad (5 slices of cucumbers, 1/2 of an avocado, 1 tablespoon of olive oil, and 1 teaspoon of balsamic vinegar)

Macronutrients: approximately 578 calories, 25 grams of protein, 17 grams of carbohydrates, and 48 grams of fat

Snack

• 1 large hard-boiled egg
• 5 mini cucumbers

Macronutrients: approximately 115 calories, 8 grams of protein, 10 grams of carbohydrates, and 6 grams of fat

Dinner

• One serving of low-carb taco salad
• 1 cup cauliflower rice

Macronutrients: approximately 338 calories, 34 grams of protein, 21 grams of carbohydrates, and 15 grams of fat

Snack

• 1 1/2 ounces of unsalted mixed nuts

Macronutrients: approximately 253 calories, 8 grams of protein, 31 grams of carbohydrates, and 22 grams of fat

Daily Totals: approximately 1,796 calories, 104 grams of protein, 86 grams of carbohydrates, and 127 grams of fat

How to Meal Plan for a Low-Carb Diet

• Eat regular meals and snacks. There’s no set timing or number of meals you need to eat following a low-carb meal plan. However, try to eat regularly throughout the day to keep energy levels up. 
• Consider intake of sodium , fiber, and saturated fat. Many low-carb meal plans opt for high amounts of proteins that may be high in saturated fats and sodium. Be sure to find a balance by including fiber-rich, non-starchy vegetables and watching your intake of saturated fat and sodium.
• Know your low-carb foods. Meats, poultry, fish, eggs, and cheese have negligible amounts of carbohydrates. Non-starchy vegetables like broccoli, spinach, and cucumbers are also low in carbs and a good source of fiber. 
• Know your carb-containing foods. Carbohydrates are naturally found in grains, fruits, starchy vegetables, and legumes. You can include these foods on your low-carb meal plan, but you need to know carb counts in order to fit them in.
• Read food labels. Many packaged goods like baked goods, cereal, and snack foods are high in carbs. Read the nutrition facts label to help you stay within your daily carb needs.
• Track your carbs. Use a food tracking app to help you count your carbs at meals and snacks.
• Focus on filling your meals and snacks with nutrient-dense foods. No matter what type of meal plan you follow, make nutrient-rich foods the focus of meals and snacks. This way your body gets the good nutrition it needs to function at its best. 
• Give yourself time to adjust. If low-carb meal planning and eating are new to you, give yourself some time to adjust. Cutting back on carbs may cause you to feel tired or jittery when you first start. You may also struggle with constipation if you forget to eat enough high-fiber carbs like non-starchy vegetables. 
• Get help. If you think low-carb meal planning is right for you, but you don’t know how to start, consult with a registered dietitian for guidance. They can help you design a plan that fits your lifestyle and goals.

A Word From Verywell

When it comes to diet and health, no single eating style works for all. Before making significant changes to your usual diet, consult with a healthcare provider for guidance and support.

The best “diet” for you is one you can follow easily and also fuels your lifestyle. When it comes to low-carb meals, create a plan that includes the foods you like to eat that fit your lifestyle and budget. 

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

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