No carb meal plan, built on real food.
A true zero carb week is not realistic once you eat vegetables, nuts or dairy, and it is not needed. This week runs about 22 to 33 g of net carbs a day at around 1,800 calories. Alma can fit it to your goal.
Built from Harvard, AHA and Dietary Guidelines advice.
The rules
Three habits carry a low carb week
Protein at every main meal
Eggs, fish, poultry, meat or cottage cheese, about 20 to 50 g at each main meal.
Carbs come from vegetables
Greens, broccoli, zucchini and cabbage instead of bread and rice.
Fish before processed meat
Salmon, cod, shrimp and tuna several times a week. Bacon and sausage now and then.
Sample week
Seven days of very low carb meals
About 1,800 calories and 22 to 33 g of net carbs a day. The table shows total carbs. Scale portions to you. Find your number
If you take insulin, a sulfonylurea or an SGLT2 inhibitor, cutting carbs can push your blood sugar too low. Check with your care team before you change how you eat, and especially if you have kidney disease or are pregnant.
Day 1Monday
BreakfastFried eggs with avocado and pumpkin seeds3 eggs fried in 1 tsp butter, ½ avocado, 1 tbsp pumpkin seeds, salt and pepper
LunchTuna, egg and olive salad1 can tuna in water, drained, 2 hard-boiled eggs, 8 olives, 2 cups romaine, ½ cup cucumber, 1½ tbsp olive oil
SnackCheddar with pecans and raspberries1 oz cheddar, ¼ cup pecans, ½ cup raspberries
DinnerRoast salmon with garlic broccoli5 oz cooked salmon roasted with 1 tbsp olive oil, 2 cups broccoli with 1 garlic clove and lemon
About 1,770 kcal44 g carbs112 g protein
Day 2Tuesday
- BreakfastScrambled eggs with smoked salmon3 eggs scrambled with 2 oz smoked salmon and 1 tsp butter, ½ avocado, chives
- LunchChicken and cabbage slaw with avocado5 oz cooked chicken thigh, 2 cups shredded cabbage, ½ avocado, 1 tbsp olive oil, 1 tbsp lime juice
- SnackCelery with almond butter3 celery stalks, 2 tbsp almond butter
- DinnerPork chop with roasted Brussels sprouts5 oz cooked boneless pork chop, 1½ cups Brussels sprouts roasted in 1 tbsp olive oil and 1 tsp butter
About 1,760 kcal50 g carbs122 g protein
Day 3Wednesday
- BreakfastCottage cheese with flaxseed and strawberries1 cup 4% cottage cheese, 2 tbsp ground flaxseed, ½ cup sliced strawberries, cinnamon
- LunchChicken salad on romaine with walnuts5 oz cooked chicken breast, 2 cups romaine, ¼ cup walnuts, ½ avocado, 1 tbsp olive oil, lemon
- SnackFeta, olives, cucumber and almonds1 oz feta, 10 olives, 1 cup cucumber slices, 1 oz almonds
- DinnerShrimp with zucchini and garlic butter7 oz cooked shrimp sauteed in 2 tbsp butter with 2 cups zucchini, garlic, parsley and 2 tbsp grated Parmesan
About 1,840 kcal57 g carbs146 g protein
Day 4Thursday
- BreakfastBaked eggs with kale and cream3 eggs baked in 2 tbsp heavy cream with 2 cups kale and nutmeg
- LunchSteak and arugula salad with Parmesan5 oz cooked sirloin steak, 3 cups arugula, ½ avocado, 1 tbsp olive oil, 1 tbsp shaved Parmesan, lemon
- SnackWalnuts with ricotta and blackberries¼ cup walnuts, ¼ cup whole-milk ricotta, ½ cup blackberries, cinnamon
- DinnerBeef and mushroom skillet5 oz cooked ground beef with 2 cups mushrooms and 2 cups spinach, 1 tbsp olive oil, thyme
About 1,830 kcal46 g carbs126 g protein
Day 5Friday
- BreakfastChia pudding with raspberries and coconut3 tbsp chia seeds, 1 cup unsweetened almond milk, 2 tbsp heavy cream, 1 tbsp shredded coconut, 10 almonds, ½ cup raspberries
- LunchRoast turkey breast with green beans6 oz roast turkey breast, 2 cups green beans, 2 tbsp olive oil, lemon and dill
- SnackAvocado with lime and flaky salt1 whole avocado, juice of half a lime, flaky salt
- DinnerPan-fried cod with buttered spinach7 oz cooked cod in 2 tbsp butter, 3 cups spinach, 2 tbsp sliced almonds
About 1,810 kcal69 g carbs121 g protein
Day 6Saturday
- BreakfastParmesan omelet with spinach3-egg omelet with 2 tbsp grated Parmesan and 1 cup spinach, cooked in 1 tbsp olive oil
- LunchLemon chicken with cucumber and olive salad5 oz cooked lemon chicken breast, 1 cup cucumber, 8 olives, ½ avocado, 1 tbsp olive oil, oregano
- SnackGreek yogurt with chia and raspberries¾ cup plain whole-milk Greek yogurt, 1 tbsp chia seeds, ½ cup raspberries
- DinnerBunless burger with blue cheese5 oz cooked beef patty, 1 oz blue cheese, 1 cup romaine, ½ tomato, 1 tbsp olive oil dressing
About 1,810 kcal42 g carbs133 g protein
Day 7Sunday
- BreakfastSmoked salmon with cream cheese and eggs3 oz smoked salmon, 2 tbsp cream cheese, 2 hard-boiled eggs, ½ avocado, ½ cup cucumber rounds, capers
- LunchTuna nicoise without potatoes1 can tuna in water, 1 hard-boiled egg, 1 cup green beans, 2 cups romaine, 8 olives, 1½ tbsp olive oil, red wine vinegar
- SnackMozzarella with tomatoes and basil2 oz fresh mozzarella, ½ cup cherry tomatoes, basil, 1 tsp olive oil
- DinnerRoast chicken thighs with broccoli and cheddarAbout 6 oz cooked chicken thigh meat and skin, 2 cups broccoli, 1 oz cheddar
About 1,780 kcal42 g carbs135 g protein
Shopping list
What to buy
Most days
Eggs, meat and cheeseEggs, chicken thighs, turkey breast, pork chops, beef, cheddar, fetaeggchicken breast
Now and then
Cheese, cream and butter fit this week. Keep portions of processed meat small.
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
Is a no carb diet actually possible?
Not if you eat vegetables, nuts, avocado or dairy, because all of them carry some carbs. A very low carb week of about 20 to 35 g of net carbs is realistic, and it keeps the vegetables and fiber that a true zero carb week would lose.
What can you eat on a no carb meal plan?
Eggs, fish, poultry, meat, tofu, cheese, plain Greek yogurt, avocado, olive oil, nuts, seeds and non-starchy vegetables like spinach, broccoli, zucchini and peppers. This week builds every meal from that list and adds herbs, lemon and spices for flavor.
Should I count net carbs or total carbs?
This week lists total carbs in the table and talks about net carbs, which is total carbs minus fiber. Pick one method and stay with it so the numbers stay comparable day to day.
Can you get enough fiber with this few carbs?
Yes, if the carbs you do eat come from plants. Avocado, chia, flaxseed, broccoli, cabbage and greens carry most of the 19 to 43 g of fiber a day here. Fiber is the reason the net carb count stays lower than the total.
How many calories is this meal plan?
Between 1,755 and 1,835 calories a day, with 112 to 146 g of protein and 19 to 43 g of fiber. Your needs depend on your size and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is it safe to cut carbs this low?
For many adults, yes. It needs care if you take insulin, a sulfonylurea or an SGLT2 inhibitor, because low blood sugar becomes a real risk, and if you have kidney disease or are pregnant. Bring this page to your care team before you start.
How do I keep track of carbs through the week?
Log each meal in Alma by photo, voice or text, which takes about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the macro view shows the carbs and protein for the day.
Sources
Written by Alma from the sources below and reviewed November 4, 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.