Low carb meal plan, carbs from real food.
This is moderate low carb, not keto: about 80 to 120 g of carbs a day from vegetables, beans, fruit, nuts and olive oil, with protein at every meal. Alma can fit it to your goal.
Built from Harvard Nutrition Source guidance advice.
The rules
Three rules for moderate low carb
Protein at every meal
Eggs, fish, chicken, yogurt or beans, a palm-size portion.
Carbs come with fiber
Keep beans, berries and vegetables. Go easy on refined starch.
Do not fear fat
Olive oil, nuts, avocado and oily fish carry the calories here.
Sample week
Seven days of low carb meals
About 1,450 to 1,750 calories and 80 to 120 g of carbs a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSpinach and feta scramble2 eggs, 2 cups spinach, 1 oz feta, 1 tsp olive oil, ½ cup raspberries
LunchGrilled chicken and avocado salad4 oz cooked chicken breast, 2 cups romaine, ½ avocado, ½ cup chickpeas, cucumber, 1 tbsp olive oil
SnackCottage cheese with cucumber¾ cup cottage cheese, 1 cup cucumber, 1 tbsp pumpkin seeds
DinnerSalmon with roasted broccoli and sweet potato4 oz cooked salmon, 3 cups broccoli and cauliflower, 1 cup sweet potato cubes, 1 tbsp olive oil, 1 tbsp almonds
About 1,710 kcal123 g protein100 g carbs
Day 2Tuesday
- BreakfastGreek yogurt with chia and strawberries1 cup plain 2% Greek yogurt, 1 tbsp chia seeds, ½ cup strawberries, 1 tbsp almonds
- LunchTuna salad lettuce wraps1 can tuna (drained), 1 tbsp mayonnaise, 2 large lettuce leaves, celery, 1 oz cheddar, 1 apple
- SnackBoiled eggs with olives2 hard-boiled eggs, 10 olives
- DinnerBeef and pepper stir-fry with cauliflower rice5 oz flank steak, 2 cups peppers and onion, 2 cups cauliflower rice, ½ cup black beans, 1½ tbsp olive oil
About 1,560 kcal117 g protein97 g carbs
Day 3Wednesday
- BreakfastVeggie egg muffins with avocado2 eggs baked as muffins with peppers and onion, ½ avocado, 1 tomato
- LunchChicken and white bean soup2 cups soup with 4 oz chicken and ½ cup white beans, 2 tsp olive oil
- SnackAlmonds and dark chocolate1 oz almonds, 1 square dark chocolate
- DinnerBaked cod with lentils and green beans5 oz cooked cod, ¾ cup cooked lentils, 2 cups green beans, 1½ tbsp olive oil
About 1,570 kcal115 g protein107 g carbs
Day 4Thursday
- BreakfastCottage cheese bowl with berries and walnuts1 cup cottage cheese, ½ cup blueberries, 1 tbsp walnuts
- LunchTurkey and hummus plate4 oz roasted turkey breast, ⅓ cup hummus, ½ cup chickpeas, cucumber and carrot sticks, 1 oz cheese
- SnackCelery with peanut butter2 celery stalks, 1½ tbsp peanut butter
- DinnerPork chop with roasted vegetables and quinoa5 oz cooked pork chop, 1 cup roasted vegetables, ½ cup cooked quinoa, 2 tsp olive oil
About 1,520 kcal130 g protein101 g carbs
Day 5Friday
- BreakfastSmoked salmon on cucumber with rye3 oz smoked salmon, 2 tbsp cream cheese, cucumber slices, 1 slice rye bread
- LunchChicken Caesar salad without croutons4 oz chicken breast, 2 cups romaine, 2 tbsp Caesar dressing, 1 oz Parmesan
- SnackGreek yogurt with almonds¾ cup plain Greek yogurt, 1 oz almonds
- DinnerShrimp curry with chickpeas and cauliflower rice5 oz cooked shrimp, ½ cup chickpeas, ½ cup coconut curry sauce, 2 cups vegetables, 1½ cups cauliflower rice, 1 tsp olive oil
About 1,630 kcal138 g protein83 g carbs
Day 6Saturday
- BreakfastChia pudding with coconut and yogurt3 tbsp chia seeds, ¾ cup light canned coconut milk, ½ cup plain Greek yogurt, ½ cup raspberries
- LunchSteak salad with blue cheese3 oz cooked steak, 2 cups mixed greens, 1 oz blue cheese, ½ cup cannellini beans, 1 tbsp olive oil
- SnackTurkey roll-ups with pepper3 oz turkey breast, 1 bell pepper
- DinnerZucchini noodles with turkey meatballs5 turkey meatballs (about 1½ oz each), 2 cups zucchini noodles, ¾ cup marinara, 2 tsp olive oil
About 1,600 kcal124 g protein104 g carbs
Day 7Sunday
- BreakfastMushroom and spinach frittata3 eggs, mushrooms, spinach, 1 oz goat cheese, 1 tsp olive oil, 1 orange
- LunchLentil and feta salad¾ cup cooked lentils, 2 cups arugula, 1 oz feta, 1 tbsp olive oil, 1 tomato
- SnackHalf an apple with almond butter½ apple, 1 tbsp almond butter
- DinnerRoast chicken with butternut squash4 oz cooked chicken breast, 1½ cups butternut squash, 2 cups green beans, 1½ tbsp olive oil
About 1,480 kcal89 g protein113 g carbs
Shopping list
What to buy
Most days
Meat, eggs and poultryChicken breast, turkey, flank steak, pork chops, eggschicken breastegg
Now and then
Frozen cauliflower rice and frozen berries make the week easier.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many carbs is this meal plan?
About 80 to 120 g of carbs a day, which is moderate low carb rather than keto. The carbs come from vegetables, beans, fruit, nuts and dairy, and each day has 20 g of fiber or more.
Is this a keto meal plan?
No. Keto keeps carbs far lower and fat much higher than this week. This plan keeps beans, fruit and sweet potato, which brings more fiber and potassium to the plate.
How many calories is this meal plan?
About 1,450 to 1,750 calories a day, with about 90 to 140 g of protein. Use the calorie calculator for a starting number, then scale portions up or down to match your day.
Will I be hungry between meals?
Protein, fat and fiber at each meal are how this plan is built. If you are hungry, add a boiled egg, a few olives or half an avocado rather than more bread. The snack slot has room for exactly that.
Can I follow this plan without meat?
Yes, with some swaps. Use tofu, tempeh, eggs, Greek yogurt, cottage cheese, beans and lentils in place of the meat and fish, and keep the vegetable and fat portions the same. Protein lands a little lower, so add a second serving of tofu or yogurt.
Do I need to count net carbs?
Counting total carbs is simpler and is what the numbers on this page use. The Nutrition Facts label lists total carbohydrate, so that is the number to read on a package.
How does Alma help me keep carbs moderate?
Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the plan is built around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.