14-day low-carb diet meal plan

14-day low-carb diet meal plan

Not sure what to eat on a low-carb diet? We have two simple ways for you to get started.

  1. You can sign up for the free two-week low-carb challenge. There you will find all the steps you need, including daily menus, easy shopping lists, daily emails to keep you on track, and much more. Or…
  2. Just read on for some simple tips as well as a sample 14-day menu plan.

Helpful tips for cooking and meal preparation

Low-carb, high-fat (LCHF) eating is all about getting back to wholesome, real, unprocessed food. Some have even called it vintage eating. If you like to cook, you’ll find delicious meals below to make for breakfast, lunch and dinner.

Not so sure about doing a lot of cooking? Here are some helpful tips to make it easier:

  1. Take a break from breakfast: Feel free to skip breakfast and just have coffee (with some milk if you want it). Most people find that within only a few days of eating lower-carb, higher-fat meals, cravings and hunger rapidly diminish and it’s easy to skip a meal, especially breakfast. Skipping a meal is cheap, fast, and, perhaps best of all increases the diet’s effectiveness for weight loss and diabetes. See intermittent fasting
  2. Make bigger lots: double the serving size and then save what’s left for lunch the next day. Now you only need to cook once per day!
  3. Freeze left overs: Most of the recipes freeze well, too, so you can make up a casserole, divide it into smaller serving sizes and then freeze some to warm up later for a meal. Perhaps you don’t even have to cook every day?
  4. Repeat favorites: Crazy about scrambled eggs? Love steak? You can eat ’em everyday. We have more than 600 low-carb recipes with a huge variety of ingredients and flavours so you never will get bored. If, however, you find a couple of meals that you love and you find easy, feel free to eat them as often as you like. You will get the same results.
  5. Basic no-cook plates: Away from a kitchen or not wanting to cook for a meal? Sliced deli meats, cheese, and vegetables with dip make an easy lunch. Or boil up a dozen eggs and keep them ready in the fridge to grab for lunch or snacks. A can of tuna or salmon, with some full fat mayonnaise and vegetable crudités, is a simple lunch. Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.

Special considerations

ChecklistA low-carb diet is safe and effective for almost everyone. Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:

  1. Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
  2. Taking blood pressure medication? Learn more
  3. Breastfeeding? If you are nursing a baby, learn more

Apart from those situations, there is only one remaining important tip:

Remember: water and salt

When eating a strict low-carb diet, make sure you drink enough fluids – water and/or sparkling water are the best choices. Make sure you are getting enough salt, too. When you’re starting out, put a few shakes of salt into a glass of water from time to time or drink one to two cups of bouillon each day; doing so will help avoid the “low-carb” flu.



Meal plan

Here’s the two-week low carb meal plan. A specific meal not to your liking? Make any changes you want by selecting from our our 600+ low-carb recipes (including vegetarian and dairy-free options).

Week 1









Week 2









Feel free to adjust this diet plan to your liking. We offer plenty of low-carb recipes in order for you to make a vegetarian or dairy-free version.



Even more meals — and shopping lists!

Here’s how to make your low-carb journey truly simple and successful. Just enjoy our 90+ weekly low-carb meal plans. Plans you can tweak to exactly what you want, skipping or changing any meal, with detailed shopping lists that simply adapt. Get full access to our premium meal plan tool with a free trial membership

Start your free trial for many more low-carb meal plans like this, plus stricter keto plans, vegetarian and dairy-free plans as well as quick and budget-friendly low-carb meal plans.



Variety – hundreds of low-carb recipes



A low-carb diet for beginners
Low-carb foods

Get started

For everything you need to get started – meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week low-carb challenge.




More low-carb recipes



Get more awesome low-carb recipes, free video courses and low-carb news updates like over 500,000 people:





Here are a few common question about this low-carb diet plan. For more things that you may be wondering about, see our full low-carb FAQ.


These recipes provide too much food for me. Do I have to eat all of it?

No. Our servings are simply designed to provide enough food for most people. If you feel satisfied and not hungry before finishing, it’s a great idea to stop. Especially if you want to lose weight, don’t eat more than you need to feel good.

Any leftovers can be shared with others or saved for later. If you regularly find our servings too large (perhaps if you’re a fairly small person), feel free to reduce the amounts in the recipes!

As long as you stick to the meal plan and only eat when you are hungry, your chances of losing excess weight are very good. You don’t need to count calories on this diet. Your appetite will be reduced and you may even burn around 300 more calories per day.


I’m still hungry after eating some meals. What should I do?

Feel free to add more of any truly low-carb, high-fat food. The easiest way is to just add more fat to your meal, like butter, olive oil or mayonnaise. Top 10 ways to eat more fat


What if I’m hungry between meals? Can I snack?

People usually stay satisfied on a low-carb, high-fat diet, vastly decreasing the need for snacking. If you’re regularly hungry and need to snack you should probably eat more at the meals, especially more fat!

However, if you really feel the need to snack occasionally, here’s our low-carb snacks guide


I don’t eat meat/dairy/[insert excluded food]. Can I still eat low carb?

Yes. Just eat other low-carb foods. You can even eat a vegetarian low-carb diet, or a dairy-free low-carb diet.

For more, have a look at our low-carb foods guidelines


Can I drink alcohol on a low-carb diet?

Yes. But make sure to drink low-carb things, like wine or whiskey. Full low-carb alcohol guide

Full low-carb diet FAQ



Do you have any questions about or comments on the low-carb diet plan? Let us know in the comments below.


  1. Joyce
    I appreciate you n your fantastic weight loss program and am very interested. My problem is that all the meals are strange. Am from from the sub Sahara Africa region and our food group is quite different. What should I do pls?
  2. renae Martinez
    I want to start this diet because I have epilepsy any advice for me?
    Reply: #5
  3. Suhasini
    I am vegetarian. How can I follow this diet.
    Reply: #4
  4. Peter Biörck Team Diet Doctor
    Hi Suhasini!

    We have a lot of vegetarian recipes:


    I am vegetarian. How can I follow this diet.

  5. Peter Biörck Team Diet Doctor
    Hi Martinez!

    You should eat a more strict form of LCHF (Ketogenic).

    I want to start this diet because I have epilepsy any advice for me?

  6. Jackie
    I will certainly be using some of these recipes to help me with my diabetes, thank you so much.
  7. Monika
    What if you are gluten free and mostly dairy free? Also, I have interstitial cystitis and have heard the ketones can irritate the bladder. Any feedback on this all? Thank you. Much love. Monika
    Reply: #35
    Can you give a meal plan on Indian diet? What about brown or black rice for diabetics?
  9. Terry Adams
    Can you have snacks in between meals and do you have any recipes for these?
    Reply: #10
  10. Peter Biörck Team Diet Doctor
    Hi Terry!Hi Terry!

    We have snacks recipes! :)


    .... we think that snacking should be avoided on daily basis, that most probably promotes health and weight-loss.

  11. Jade
    Hello, Quick question about vegetable intake. Most diets I've followed lately say that you can eat as much (above ground) vegetables as you want to fill you up. However the carbs in say courgette and peas seem to be really high. Do these carbs add towards the total 20g carb allowance or should I really limit all vegetables?
  12. Araceli
    Thoroughly description of the plan. Thanks!
    Can we have drinks? Such as Apple Martini...

    Also, about how many pounds can one loss in 2weeks?

    Lastly, can I incorporate Flaxseed oils in the plan?
    Thanks in advance!

  13. Andrew
    I can't cook much at work with a small microwave and a fridge. How can I adapt the diet to cover this..
  14. Sammy
    Is this a high fat plan as well? I see mostly saying low carb.
    Reply: #15
  15. Peter Biörck Team Diet Doctor
    Hi Sammy!

    Yes, it's high fat.

    Is this a high fat plan as well? I see mostly saying low carb.

  16. FernandA
    the diets are in spanish?Someone on the team speaks Spanish? Thanks
  17. Rita kvale
    Is this good for a fatty liver?
  18. Angella Wens
    I want to do the 2 week challenge for my family but they don't like fish, how do change out the salmon recipe and have the reflect on the shopping list?
  19. Kelly brown
    I have read recently on bating diet. If you wanna see banting results you must read banting diet reviews on bantingmealplan.com
  20. Jana
    Do you need to watch macros? how much protein and fat do I eat? I have 62 kg, 170 cm high, 51 years old and I want to lose fat on my belly.I do not understand English, I use a translator, I do not know or you understand me
  21. Karen Palmer
    Can anyone help me to understand the serving sizes? I noticed that each recipe has a serving amount, but does not say how much a serving is... This is what confuses me...I also do not understand kg as I am from the U.S. I would love to try this, but need to understand the portion amount so I can count my carbs appropriately...Any help would be appreciated! Thank you!
    Reply: #24
  22. 1 comment removed
  23. Kirsten Evers
    Did this help any-one?
  24. Kirsten Evers
    Karin Palmer Use an online convertor to what ever you use, and just use that.

    Can anyone help me to understand the serving sizes? I noticed that each recipe has a serving amount, but does not say how much a serving is... This is what confuses me...I also do not understand kg as I am from the U.S. I would love to try this, but need to understand the portion amount so I can count my carbs appropriately...Any help would be appreciated! Thank you!

  25. Hema mittal
    I did keto and lots a lot of weight. I am an Indian vegetarian and would like to switch to a diet to maintain my weight and inch loss. I want to do low carb but not as keto as it gets very restricted for my lifestyle. Kindly suggest
  26. siva
    i am having GERD for the past 8yrs. iam on PPI tab since then. fried items can increase it. how can i choose low carb diet?
  27. Janice
    I am really concerned about the nutrition values in these menus very high in fat, protein, and calories. Example, for the 14 day low card diet, a meal plan for a day consists of 2557 calories, 239g of fat, and 87g of protein. My question is that if I want to lose weight, should I be eating this many calories, fat, and protein. It seems excessive to me.
    Reply: #28
  28. julia
    Just remember the serving size ranges from 2-4
  29. 1 comment removed
  30. Sam
    What do you substitute for mayonnaise and what if you don't like lots of garlic.
  31. 2 comments removed
  32. Michael
    I don't understand... the two week meal plan above has more than 20 carbs per day. in the instruction video we're told to keep the carbs below 20... am I missing something?
  33. 1 comment removed
  34. Vivienne
    Hi Monika,

    I have IC too (currently getting lots of flare ups) , however wanting to go back to a low carb diet and keto. How did you get on? All the meds put on weight

    Previous to getting IC I ate a low carb lifestyle for 10 years

    What worked for you?

  35. Dolores
    It would help immensely for the suggested portion size to be given on your recipes. It would help to judge how much to divide dishes into when trying to freeze for future use and also if not loosing and want to cut portion sizes and figure out the Carb count for journaling. Journaling is the only way I seem to be able to stay on course.
  36. Dana Cortez
    need to see some more meals that is more realistic to us regular/common folk taste and understanding
  37. 2 comments removed
  38. Esther
    I have just been told that my triglycerides are off the chart...is this a type of diet that help bring those numbers down?
  39. 2 comments removed
  40. Shané
    I do the low carb diet for about 2 - 3 weeks without cheating, but then get so over it that I start eating way bigger portion sizes as I try compensate for the crave of carbs and fruit. Eventually I cheat and then it takes me a week to convince myself to try again. It's not that I am hungry on the diet, its just that I get bored of the same food and crave carbs, diary (i.e. milk) and fruit. How do I get over this pattern and make low carb living a lifestyle?
  41. Hauler
    I'm looking for slow cooker cook ahead and freeze recipes. I want to cook several meals at once and separate and freeze for later use. Would prefer recipes that work in slow cookers.
  42. kamar
    after weight loss i can continue the normal food
    Reply: #46
  43. Peter Biörck Team Diet Doctor
    Hi Kamar!

    We recommend that you continue to eat low carb. If you go back and eat as you did before then you most probably will gain weight again.

    after weight loss i can continue the normal food

  44. 4 comments removed
  45. Cindi
    According to Thomas Seyfried, a person who has or has had cancer should be on a 72% fat, 15 % protein, 3 % Carb diet. How does this look practically? How many 4 ounce servings of meat, or portions of fat, etc...

    How would I use your meal plans?

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