14-Day Low Carb Meal Plan

Get inspired with our favorite low-carb recipes.

14-Day Low Carb Meal Plan

Low carb diets are popular for one very important reason: they work. These types of diets limit carbohydrates found in starchy vegetables, fruit, and grain. Depending on what type of diet you’re on, you might be eating no carbs at all or you might be limiting your intake to a prescribed amount. No matter what type of limited carbohydrate diet you’re on, our 14 day low carb meal plan is a great way to keep you on track.

Following Our 14 Day Low Carb Meal Plan

Since your diet will mostly consist of high-fat and high-protein foods, it’s important to keep everything balanced. Looking for good fats and proteins with omega-3 fatty acids will be crucial to your success. It is also important to incorporate non-starchy vegetables that you like so you’re getting the proper intake of fiber, vitamins, and minerals.

To help make this easy, we chose our favorite low-carb breakfast, lunch, dinner, snacks, and desserts. Depending on your plan, you might be aiming for 100 grams of carbohydrates per day, or you might want to go lower at 50 grams or less. We sorted the recipes by lowest carbs to highest, so feel free to mix and match the options to make a14 day low carb meal plan that’s easy to follow. Two weeks later, you’ll be well on your way to reaching your weight loss goals!

14 Day Low Carb Meal Plan

To follow this 14 day low carb meal plan, choose one breakfast, one lunch, one dinner, one snack, and one dessert each day for 14 days. You can choose to eat the meals in whatever order you’d like and mix and match them as you see fit. 

One tip: you may find it more convenient to meal prep larger batches of a few of your favorite dishes and eat the leftovers over the course of several days. 

As with any meal plan, be sure to pay attention to portion sizes and drink plenty of water when following this 14 day low carb meal plan.


14 day low carb meal plan
  1. Rise and Shine With These Greek Egg Muffins! (2g)
  2. Ham and Egg Breakfast Cups (3g)
  3. Ricotta and Kale Baked Eggs (4g)
  4. Baked Vegetable Omelet (4g)
  5. Egg Stuffed Baked Portobello Mushroom (6g)
  6. Turkey Sausage Breakfast Muffins (7g)
  7. Veggie Quiche with Spaghetti Squash Crust (8g)
  8. Egg and Turkey Stuffed Baked Tomato (9g)
  9. Healthier “Energy-Boosting” Granola Recipe (9g)
  10. 2-Ingredient Sweet Potato Pancakes (9g)
  11. Hashbrown, Spinach, Tomato and Feta Pie (12g)
  12. Egg and Bacon Stuffed Acorn Squash (12g)
  13. Easy Skillet Potatoes with Eggs and Turkey Sausage (16g)
  14. Flour-less Blueberry Oatmeal Muffins (19g)


14 day low carb meal plan
  1. Tuscan Salad with Mixed Greens and Lemon Caper Vinaigrette Recipe (6g)
  2. 30-Minute Lemon Basil Shrimp and Asparagus Recipe (7g)
  3. Slow Cooker Carrot Turmeric Soup (11g)
  4. Butternut Squash and Turkey Bacon Salad (13g)
  5. Citrus Brussels Sprout and Pecan Salad (17g)
  6. Roasted Beet Salad with Goat Cheese (20g)
  7. Chickpea and Tomato Salad (22g)
  8. Southwestern Stuffed Pepper Soup (22g)
  9. Chicken Enchilada Slow Cooker Soup (23g)
  10. Cucumber, Tomato, and Avocado Salad (24g)
  11. Slow Cooker Minestrone Soup (24g)
  12. Homemade Roasted Tomato Soup (29g)
  13. Butternut Squash and Cranberry Quinoa Salad (29g)
  14. Cranberry and Brussel Sprout Detox Salad (32g)


14 day low carb meal plan
  1. Broccoli and Mushroom Stir-Fry | Vegan Stir Fry Recipes (12g)
  2. Sundried Tomato Chicken (13g)
  3. Healthier One-Pot Sesame Chicken Recipe (14g)
  4. Juicy Slow Cooker Turkey Breast (15g)
  5. Chicken and Broccoli Stir-Fry Recipe (15g)
  6. Slow Cooker Meatball and Potato Soup (20g)
  7. Thai Curry Soup (21g)
  8. Slow Cooker Chunky Squash and Chicken Stew (21g)
  9. Hot & Sour Soup (23g)
  10. Slow Cooker Vegetable Chili – A Simple Thick & Hearty Slow Cooker Meal (33g)
  11. Detoxifying Slow Cooker Moroccan Stew (32g)
  12. Easy Lentil Vegetable Loaf (34g)
  13. Slow Cooker Mulligatawny Soup (35g)
  14. Slow Cooker White Bean Stew (37g)


Skinny Bell Pepper Nacho Boats
  1. Skinny Bell Pepper Nacho Boats (4g)
  2. 6-Ingredient Tuna Salad Stuffed Eggs (6g)
  3. Bok Choy Egg Drop Soup (6g)
  4. Cheesy Chicken Chili Dip (9g)
  5. Beet Chips with Tzatziki Dipping Sauce (9g)
  6. Caramelized Cauliflower (13g)
  7. Baked Asparagus Fries with Creamy Chipotle Dip (15g)
  8. Baked Parmesan Butternut Chips (15g)
  9. Orange Glazed Chicken & Sweet Potato Kebabs (16g)
  10. Sunflower Lentil Dip (16g)
  11. Avocado Hummus (16g)
  12. Lasagna Stuffed Spaghetti Squash (16g)
  13. Roasted Artichokes with Skinny Aioli (17g)
  14. Sticky Baked Wings (17g)


Eggnog Macaroons
  1. Eggnog Macaroons (11g)
  2. Chocolate Truffles (13g)
  3. Chocolate Peanut Butter Popcorn (13g)
  4. White Chocolate Pomegranate Bark (15g)
  5. Lemon Meringue Pie Parfait (17g)
  6. Sweet Potato Cookies (18g)
  7. Pumpkin Cheesecake Shooters (18g)
  8. Yam Balls With Coconut & Pecans Recipe (19g)
  9. Avocado Vegan Fudge Brownie Recipe (23g)
  10. Pumpkin Pie Chia Pudding (24g)
  11. Chocolate Covered Cheesecake Bites (24g)
  12. Yogurt & Blueberry Jam Popsicles (25g)
  13. Peanut Butter & Chocolate Apple Bites (27g)
  14. Slow Cooker Cinnamon Apples (36g)

This 14 day low carb meal plan will help you stay on track and crush your wellness or weight-loss goals. Whether you’re trying to cut out carbs entirely or simply want to add more high-protein, low-carb meals to your diet, we’re sure you’ll love the recipes on this list.
Feel free to mix and match the recipes. Whether you decide to meal prep big batches of your favorites or try a new recipe every day (or even every meal) is entirely up to you! We’ve listed the carbs per serving with each recipe to eliminate the guesswork and keep this meal plan as easy and adaptable as possible. 

Have you tried our 14 day low carb meal plan? How did it go? What are your favorite recipes? Drop us a line in the comments section below and tell us all about it! 

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SkinnyMs recipes always take low-carb and no-carb diets into consideration. We’re here to help you achieve your weight loss goals! Follow us on Facebook or Pinterest to keep up with the latest and greatest recipes.


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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. When you are doing low carb and keeping it under 20 or 30 grams a day, many of these recipes would not work. I have loved your recipes for years and find them very creative and healthy. But I wish if you wanted to jump on the low carb bandwagon, that you had created some new ones instead of just recycling recipes that have under 40 carbs per serving.

  2. Is there a list of substitutes. There are certain things I don’t eat. For example, mushrooms.

    Thank you,

    1. Mushrooms are an item that can be left out of most recipes. If you’re looking for specific substitutes, feel free to Google substitute ideas. Each recipes is different and won’t always work with a substitute, feel free to comment on the individual recipes if you’re unsure.

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