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 a complete guide, including daily menus, easy shopping lists, daily emails to keep you on track, and 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

Eating low-carb, high-fat includes 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: If you’re not hungry, feel free to skip breakfast and just have coffee (with some milk if you want it).1 Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast.2 Skipping a meal is cheap, fast, and might increase the diet’s effectiveness for weight loss and diabetes.3 See intermittent fasting
  2. Make bigger lots: cook two servings and save the second for lunch the next day. Now you only need to cook once per day!
  3. Freeze leftovers: 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.4 We have more than 700 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
  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.6 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.7 Smoked oysters, sardines, herring with raw veggies or a salad are other easy no-cook choices.
 
 
 

Who should NOT do a low-carb diet?

A low-carb diet is safe for almost everyone.8 Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:

  • Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
  • Taking blood pressure medication? Learn more
  • Breastfeeding? If you are nursing a baby, learn more
Disclaimer: While a low-carb diet has many proven benefits, it’s still controversial. Most importantly, you may need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

This diet plan is for adults with health issues, including obesity, that could benefit from a low-carb diet.

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, drink one to two cups of bouillon each day or add more salt to your food; doing so can minimize the initial “low-carb flu”. 9

 
 

 

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 700+ low-carb recipes (including vegetarian and dairy-free options).

Week 1

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday


Sunday


 

Week 2

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday


Sunday


Note

As mentioned above, feel free to adjust this diet plan to your liking, using any of our 700+ low-carb recipes.

 

 
 

Even more meals — and shopping lists!

Here’s how to make your low-carb journey truly simple and successful. Just enjoy our 130+ 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
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

 


 
 

Premium low-carb meal plans – including shopping lists

Do you want more than 130 extra weekly low-carb meal plans and menus, with shopping lists and easily printable recipe guides? Check out our premium meal plan tool, available with lots of other bonus material with a
Here are examples of the low-carb meal plans you can get. There are also quick and easy, budget-friendly and many more options. These meal plans require a to view.

Keto: Few ingredient meals #2

Keep it simple with this amazing ketogenic meal plan that is packed with delicious meals but only uses just a few ingredients. You get to enjoy three meals per day and you’ll still keep below 14 g of net carbs per day. Great, huh?

To make your shopping list even shorter you don’t need to use different kinds of cheeses, just go with your favorite one. Mozzarella will work with all of the recipes but if you like more flavor go with a tasty, sharp cheddar instead.

You can also skip fresh herbs and use dried spices and veggies that you already have at home.

Full meal plan →

Keto: Budget-friendly #4 (16:8)

This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. These meals are far from boring. And they’re filling, too. You won’t be hungry between meals — especially if you are keto-adapted and used to intermittent fasting)!

We have focused on affordable low-carb ingredients such as ground beef, chicken thighs, canned tuna, and cauliflower. Then we’ve added a lot of flavor with delicious cheeses and spices.

If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado. You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale.

In this weekly meal plan we are also skipping breakfast to boost weight loss and provide other health benefits. Read more about fasting here. And of course, by skipping a meal each day you are saving even more money, and you’re saving precious time, too.

Full meal plan →

Keto: Dairy free #5

Most of us LOVE dairy products in all shapes and forms, but it’s possible that skipping or reducing them in your diet could speed up your weight loss and be beneficial for your health. This is because dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than many other types of protein, and can trigger overeating.

But skipping dairy for whatever reason does not mean you have to eat boring food! This flavorful ketogenic meal plan is tasty, healthy and will keep you below 17 g net carbs per day.

Full meal plan →

Team Diet Doctor: Darya's keto favorites

Want to try intermittent fasting but not sure how to start? Follow Darya’s meal plan! A graphic designer at Diet Doctor, she eats a ketogenic diet and works out twice a week. While she enjoys cooking on the weekend, during the weekdays she usually cooks easy, quick meals and often skips breakfast. So this meal plan is perfect if you want to do intermittent fasting (16:8) Darya’s way! Then splurge on yummy keto breakfasts on the weekend.

This meal plan keeps you below 17 g net carbs per day.

Full meal plan →

 

 
 

More

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.

Get started on a low-carb diet

 

More low-carb recipes