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 100+ 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.

Start your free trial  
 

 

 

Variety – hundreds of low-carb recipes

 


 
 

Premium low-carb meal plans – including shopping lists

Do you want more than 100 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 free trial membership

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 free membership trial to view.

Low carb: Dinner in 30 minutes or less

Hearty homemade meals in under 30 minutes. Is that possible? Yes, this week’s meal plan offers delicious meals that you’ll have on the table in half an hour or less. Enjoy a variety of meals while staying below 35 grams of carbs per day.

Full meal plan →


Low carb: Budget-friendly #2

This week’s meal plan really has it all! It’s fresh, varied, filling and also affordable. It will help you stay below 30 grams of carbs per day.

Full meal plan →


Keto: Dairy free #4

No dairy? No problem. Eating keto and dairy-free at the same time is quite popular. This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day.

Full meal plan →


Team Diet Doctor: Franziska Spritzler's favorites

Franziska Spritzler is a registered dietitian and certified diabetes educator who loves low-carb living. Now 50-something, she feels better and more energetic than she did in her 30’s. Let her meal plan be an inspiration to you to live your healthiest, best life.

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