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3500 low carb meal plan

Daily
goals 3481
kCal 297g
protein 382g
carbs 85g
fat

days 7 95%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Tuesday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Wednesday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Thursday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Friday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Saturday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat
Sunday 3498 of 3481 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 297 of 297g

Carbs 384 of 382g

Fat 86 of 85g
- Breakfast
  
  Blueberries, raw
  100 gram - 56 kcal 1g protein 14g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
  
  Total 0% Fage Griekse Yoghurt
  165 gram - 92 kcal 17g protein 7g carbs 0g fat
  
  Old fashioned rolled oats
  1.3 1/2 cup - 192 kcal 7g protein 35g carbs 3g fat
  
  Apples, raw, golden delicious, with..
  1 medium - 88 kcal 0g protein 23g carbs 0g fat
- Morning snack
  
  Chicken breast, oven-roasted, fat-f..
  227 gram - 163 kcal 39g protein 5g carbs 0g fat
  
  Kale, raw
  147 gram - 71 kcal 6g protein 13g carbs 1g fat
  
  Bob's Red Mill Lentils
  1.5 serving - 227 kcal 17g protein 41g carbs 0g fat
- Lunch
  
  Broccoli, raw
  170 gram - 54 kcal 5g protein 12g carbs 0g fat
  
  Nature's Promise Laura's Lean All N..
  113 gram - 163 kcal 21g protein 0g carbs 9g fat
  
  Ground turkey, fat free, patties, b..
  113 gram - 147 kcal 33g protein 0g carbs 2g fat
  
  Rice, brown, long-grain, raw
  133 gram - 471 kcal 11g protein 102g carbs 4g fat
- Afternoon snack
  
  Peanut butter, smooth style, withou..
  1 tbsp - 200 kcal 8g protein 6g carbs 16g fat
  
  Celery, raw
  2 stalk, small (5" long) - 3 kcal 0g protein 1g carbs 0g fat
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 125 kcal 1g protein 31g carbs 0g fat
  
  Optimum Nutrition 100% Gold Standar..
  1 1 Rounded Scoop - 113 kcal 24g protein 3g carbs 1g fat
- Dinner
  
  Beans, snap, green, raw
  142 gram - 40 kcal 3g protein 10g carbs 0g fat
  
  Avocados, raw, all commercial varie..
  150 gram - 249 kcal 3g protein 14g carbs 23g fat
  
  Fish, rockfish, Pacific, mixed spec..
  227 gram - 220 kcal 50g protein 0g carbs 5g fat
  
  Yam, raw
  200 gram - 224 kcal 4g protein 56g carbs 0g fat
- Late night snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 178 kcal 6g protein 6g carbs 15g fat
  
  Hard boiled egg white
  3 1 Egg - 41 kcal 11g protein 1g carbs 1g fat
  
  Egg, whole, cooked, hard-boiled
  1 large - 71 kcal 6g protein 1g carbs 5g fat

Home › Meal Plan Search › 3500 Low Carb

3500 low carb meal plan

Use this meal plan as base for your own.

Monday 3498 of 3481 kcal

Optimum Nutrition 100% Gold Standar..

Apples, raw, golden delicious, with..

Total 0% Fage Griekse Yoghurt

Blueberries, raw

Old fashioned rolled oats

Chicken breast, oven-roasted, fat-f..

Kale, raw

Bob's Red Mill Lentils

Broccoli, raw

Nature's Promise Laura's Lean All N..

Ground turkey, fat free, patties, b..

Rice, brown, long-grain, raw

Peanut butter, smooth style, withou..

Celery, raw

Bananas, raw

Optimum Nutrition 100% Gold Standar..

Beans, snap, green, raw

Avocados, raw, all commercial varie..

Fish, rockfish, Pacific, mixed spec..

Yam, raw

Nuts, almonds, dry roasted, without..

Hard boiled egg white

Egg, whole, cooked, hard-boiled

Tuesday 3498 of 3481 kcal

Blueberries, raw

Optimum Nutrition 100% Gold Standar..

Total 0% Fage Griekse Yoghurt

Old fashioned rolled oats

Apples, raw, golden delicious, with..

Chicken breast, oven-roasted, fat-f..

Kale, raw

Bob's Red Mill Lentils

Broccoli, raw

Nature's Promise Laura's Lean All N..

Ground turkey, fat free, patties, b..

Rice, brown, long-grain, raw

Peanut butter, smooth style, withou..

Celery, raw

Bananas, raw

Optimum Nutrition 100% Gold Standar..

Beans, snap, green, raw

Avocados, raw, all commercial varie..

Fish, rockfish, Pacific, mixed spec..

Yam, raw

Nuts, almonds, dry roasted, without..

Hard boiled egg white

Egg, whole, cooked, hard-boiled

Wednesday 3498 of 3481 kcal

Blueberries, raw

Optimum Nutrition 100% Gold Standar..

Total 0% Fage Griekse Yoghurt

Old fashioned rolled oats

Apples, raw, golden delicious, with..

Chicken breast, oven-roasted, fat-f..

Kale, raw

Bob's Red Mill Lentils

Broccoli, raw

Nature's Promise Laura's Lean All N..

Ground turkey, fat free, patties, b..

Rice, brown, long-grain, raw

Peanut butter, smooth style, withou..

Celery, raw

Bananas, raw

Optimum Nutrition 100% Gold Standar..

Beans, snap, green, raw

Avocados, raw, all commercial varie..

Fish, rockfish, Pacific, mixed spec..

Yam, raw

Nuts, almonds, dry roasted, without..

Hard boiled egg white

Egg, whole, cooked, hard-boiled

Thursday 3498 of 3481 kcal

Blueberries, raw

Optimum Nutrition 100% Gold Standar..

Total 0% Fage Griekse Yoghurt

Old fashioned rolled oats