🍳 Breakfast
1. Spinach & Cheese Omelet
- Eggs (2–3)
- Fresh spinach, sautéed
- Shredded cheddar or feta
- Cook in olive oil or butter
2. Greek Yogurt Parfait (Low Carb)
- Unsweetened Greek yogurt
- Handful of berries (raspberries/blueberries)
- Chia seeds or crushed almonds
- Optional: drizzle of sugar-free syrup or stevia
3. Avocado Egg Cups
- Halve avocado, scoop a bit out
- Crack egg inside, bake until set
- Season with chili flakes & pepper
🥗 Lunch
4. Grilled Chicken Salad with Avocado Dressing
- Grilled chicken breast strips
- Romaine, cucumber, cherry tomato
- Dressing: mashed avocado + lemon juice + olive oil
5. Zucchini Noodles with Pesto & Shrimp
- Spiralized zucchini noodles (zoodles)
- Sautéed shrimp in garlic & olive oil
- Toss with fresh pesto sauce
6. Turkey Lettuce Wraps
- Ground turkey cooked with garlic & onion
- Wrap in crisp romaine or butter lettuce
- Add avocado slices & sugar-free salsa
🍗 Dinner
7. Garlic Butter Salmon with Asparagus
- Pan-seared salmon fillets
- Asparagus sautéed in garlic butter
- Sprinkle with fresh parsley & lemon
8. Cauliflower Fried Rice
- Riced cauliflower
- Eggs, peas, green onion, soy sauce (or coconut aminos)
- Add diced chicken, pork, or shrimp
9. Stuffed Bell Peppers (Low Carb Style)
- Bell peppers halved & roasted
- Filling: ground beef, cauliflower rice, tomato paste, herbs
- Top with shredded cheese & bake
🥒 Snacks
10. Cucumber & Cream Cheese Bites
- Cucumber rounds topped with cream cheese & smoked salmon
11. Cheese & Nut Snack Plate
- Slices of cheddar or mozzarella
- Almonds, walnuts, or pecans
12. Hard-Boiled Eggs with Paprika
- Sprinkle smoked paprika & sea salt for extra flavor
🍫 Dessert (Low Carb Sweet Treat)
13. Keto Chocolate Mousse
- Heavy whipping cream
- Unsweetened cocoa powder
- Low-carb sweetener (erythritol/monk fruit)
- Whip until fluffy & chill
🥑 7-Day Low Carb Meal Plan
Day 1
- Breakfast: Spinach & Cheese Omelet
- Lunch: Grilled Chicken Salad with Avocado Dressing
- Snack: Cucumber & Cream Cheese Bites
- Dinner: Garlic Butter Salmon with Asparagus
- Dessert (optional): Keto Chocolate Mousse
Day 2
- Breakfast: Greek Yogurt Parfait (berries & chia seeds)
- Lunch: Turkey Lettuce Wraps
- Snack: Cheese & Nut Plate
- Dinner: Stuffed Bell Peppers (with cauliflower rice & beef)
- Dessert (optional): Low Carb Cheesecake bite (cream cheese + stevia + vanilla)
Day 3
- Breakfast: Avocado Egg Cups
- Lunch: Zucchini Noodles with Pesto & Shrimp
- Snack: Hard-Boiled Eggs with Paprika
- Dinner: Cauliflower Fried Rice with Chicken
- Dessert (optional): Sugar-free dark chocolate square
Day 4
- Breakfast: Spinach & Cheese Omelet with avocado slices
- Lunch: Turkey Lettuce Wraps with salsa
- Snack: Cucumber & Cream Cheese Bites
- Dinner: Garlic Butter Salmon with roasted broccoli
- Dessert (optional): Keto Chocolate Mousse
Day 5
- Breakfast: Greek Yogurt Parfait with walnuts
- Lunch: Grilled Chicken Salad with Avocado Dressing
- Snack: Cheese & Nut Plate
- Dinner: Stuffed Bell Peppers (ground turkey variation)
- Dessert (optional): Low-carb chia pudding (chia + almond milk + stevia)
Day 6
- Breakfast: Avocado Egg Cups with spinach
- Lunch: Zucchini Noodles with Pesto & Shrimp
- Snack: Hard-Boiled Eggs with Paprika
- Dinner: Cauliflower Fried Rice with shrimp
- Dessert (optional): Sugar-free whipped cream with raspberries
Day 7
- Breakfast: Spinach & Cheese Omelet with feta
- Lunch: Turkey Lettuce Wraps with guacamole
- Snack: Cheese & Nut Plate
- Dinner: Garlic Butter Salmon with asparagus & zucchini
- Dessert (optional): Keto Chocolate Mousse
✨ All recipes are under 10g–15g net carbs per serving (varies by portion and toppings).
✨ Snacks are optional—you can skip them if you’re satisfied with meals.
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