7-Day Menu Plan with Low Carbs

Slim down the tasty, low-carb way.

Simply Sauteed Lemon Tilapia

Creating nutritious, delicious menus can be tricky when you’re on the go, especially if you’re trying to count carbs to lose weight. Here’s a 7-Day Menu Plan with Low Carbs to start you on the journey to a trimmer, slimmer you.

Along with watching carbohydrate intake, one of the most effective weight loss strategies is to make sure you’re eating three small meals and two healthy snacks each day to keep blood sugar stable and avoid processed food snack attacks. When you’re ready to munch between meals while using a low-carb menu plan, smart good carb snacking choices include fresh fruit and veggies, dairy (like low-fat Greek yogurt), and whole grains.

Remember, this low-carb menu plan is not set in stone. Feel free to mix and match dishes to suit your schedule and tastes. Find additional low-carb recipes and ingredients by checking out:

7-Day Menu Plan with Low Carbs

Day One

Breakfast: Flourless Banana Pancakes (16 grams)
Lunch: Garden Salad with Lemon & Oil Dressing (17 grams)
Dinner: Slow Cooker Texas Chili (8 grams)
Skinny Mexican Rice (23 grams) [Save a portion of chili and rice for lunch on Day Two.]

Day Two

avocado breakfast toast
Breakfast: Avocado Breakfast Toast (17 grams)
Lunch: Slow Cooker Texas Chili (8 grams)
Skinny Mexican Rice (23 grams) [Leftovers from Day One.]
Dinner: Blackened Sockeye Salmon (2 grams)
Cauliflower Stir Fry (3 grams)

Day Three

breakfast yogurt parfait to go
Breakfast: Breakfast Parfait to Go (23 grams)
Lunch: Caprese Salad in a Jar (6 grams)
Dinner: Slow Cooker Lower Carb Cabbage Roll Stew (14 grams)
Skillet Green Beans with Caramelized Onions (12 grams) [Save a portion of stew & veggies for lunch on Day Four.]

Day Four

sweet potato pancakes
Breakfast: Sweet Potato Pancakes (17 grams)
Lunch: Slow Cooker Lower Carb Cabbage Roll Stew  (14 grams)
Skillet Green Beans with Caramelized Onions (12 grams) [Leftovers from Day Three.]
Dinner: Simply Sautéed Lemon Tilapia (0 grams)
Healthy Mashed Potatoes Wrapped in Spinach (13 grams)

Day Five

clean eating cobb salad
Breakfast: Pita Pocket Breakfast Sandwich (21 grams)
Lunch: Clean-Eating Cobb Salad (8 grams)
Dinner: Slow Cooker Balsamic Mushroom and Chicken Stroganoff (9 grams) [Save a portion for lunch on Day Six.)
Brussels Sprouts Smothered in White Sauce (18 grams)

Day Six


Breakfast: Skinnylicious Protein Smoothie (22 grams)
Lunch: Slow Cooker Balsamic Mushroom and Chicken Stroganoff  (9 grams)
Brussels Sprouts Smothered in White Sauce (18 grams) [Leftovers from Day Five.]
Dinner: Stuffed Philly Chicken Peppers (9 grams)
Roasted Cauliflower and Red Peppers with Olives (12 grams)

Day Seven

grilled chicken and blueberry salad

Breakfast: Wake Me Up, Keep Me Going Smoothie (22 grams)
Lunch: Grilled Chicken and Blueberry Salad (18 grams)
Dinner: Skinny Lemon Chicken (33 grams) featured in the above photo
Classic Cucumber & Tomato Salad (7 grams)

“What’s for dinner?” Find answers by liking our Facebook page for yummy recipes, clean-eating tips, and healthy lifestyle resources.

Visit Skinny Ms. on Pinterest! We share clean-eating recipes and meal planning resources, like Recipes for Low-Carb Menu Plans and Recipe Favorites.

Last updated June 27, 2018

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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4 Comments

    1. Hi Denice,

      We’re currently working through our meal plans to get each and every one of them a shopping list. We haven’t quite made it around to this one yet, however we have completed the printable list for the 10-Day Complete High-Protein, Low-Carb Meal Plan! You may want to try it out in the mean time! Keep checking back though! 🙂 Thanks so much!

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