Top 5 low-carb and keto meal plans of 2020

January 4 by , medical review by in Meal plans
Cozy New year dinner among friends

Happy New Year, Diet Doctor readers! May 2021 bring you health and happiness.

Before moving into the new year, let’s reflect on the year that’s passed. All year, we’ve provided weekly meal plans — and some of them were so popular, we’re sharing them with you again. Here, you’ll find our five top meal plans of 2020.

Maybe you’re doing intermittent fasting, looking for an easy meal plan with few ingredients, or trying to prep dinner in the morning. Regardless of your preferences, you’ll find a low-carb or keto meal plan to suit your lifestyle and preferences here.

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1. Easy, 5-ingredient meal plan

Keep it simple with this ketogenic meal plan that is packed with delicious meals — but uses just a few ingredients. You get to enjoy three meals per day and you’ll still stay below 14 grams of net carbs per day. Think that’s pretty great? Our users did, too.
  • Keto pork chops with blue-cheese sauceMon
  • Keto roast chicken with broccoli and garlic butterTue
  • Keto pizza chafflesWed
  • Keto bacon cheeseburger wrapsThu
  • Keto cheese pieFri
  • Keto fried salmon with asparagusSat
  • Keto Tex-Mex stuffed zucchini boatsSun

 

2. Breakfast lovers meal plan

Is breakfast your favorite meal of the day? If so, we can totally relate. With this selection of tasty breakfasts, which includes a cheese-crusted omelet, French pancakes, and your classic plate of bacon and eggs, you’ll pat yourself on the back each and every morning.
  • Keto cauliflower hash with eggs and Poblano peppersMon
  • Keto garlic mushroom chicken thighsTue
  • Keto tuna and avocado saladWed
  • Lisa's keto chicken skillet with mushrooms and parmesanThu
  • Keto baked salmon with pesto and broccoliFri
  • Bacon-wrapped keto burgersSat
  • Keto lasagnaSun

 

3. A week of one meal a day (OMAD)

OMAD is short for “one meal a day” and it’s an increasingly popular way of doing time-restricted eating or intermittent fasting. This meal plan helps you to practice OMAD in a safe and effective way, alternating between OMAD one day and two meals (lunch and dinner) the next day. You’ll get enough calories and protein each day without going over your carb limits.
  • Keto pork and green pepper stir-fryMon
  • Keto cheeseburgerTue
  • Italian keto chicken parmesan with cabbage pastaWed
  • Keto Fathead pizzaThu
  • Keto chicken wings with creamy broccoliFri
  • Keto minute steak roulads with cheese and herb butterSat
  • Keto chicken and Feta cheese plateSun

 

4. Prep your dinner in the morning

In this week’s low-carb meal plan, we’ve put together a collection of recipes that allows you to prep your evening meal in the morning. Then, once you come home from work, you’ll arrive to a delicious dinner that’s ready and waiting. The best part is, this meal plan will keep you below 22 grams of net carbs per day.
  • Ethiopian spicy doro wat soupMon
  • Slow-cooked braised beef with buttery herb cabbageTue
  • Pulled chickenWed
  • Slow-cooker Moroccan beefThu
  • Low-carb cabbage casseroleFri
  • Low-carb eggplant pizzaSat
  • Keto zoodle pot beef phoSun

 

5. Meal plan adapted for 16:8 fasting

Whether you have experience with the 16:8 intermittent fasting approach or would like to try it for the first time, this keto meal plan is for you. With this plan, you’ll enjoy two satisfying meals per day while staying beneath 17 grams of net carbs daily.
  • Keto cheesesteak casseroleMon
  • Keto lasagnaTue
  • Keto garlic mushroom chicken thighsWed
  • Keto chili and tortillasThu
  • Keto zucchini pizza boats with goat cheeseFri
  • Keto cheeseburger saladSat
  • Kristie's chicken Philly cheesesteak casseroleSun

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