This low-carb diet plan maps out 7 days of meals to help you lose a healthy 1 to 2 pounds each week.
How to Meal-Prep Your Week of Meals:
Prepare the Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast and snacks throughout the week.
Meal prep the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
Meal-Prep Tip: Pick up some air-tight glass containers to keep your meals fresh for the week. We love these ones from Amazon, $39.
Day 1
Breakfast (201 calories, 14 g carbohydrates)
1 cup nonfat plain Greek yogurt
1/3 cup blackberries
1 Tbsp. chopped walnuts (you can buy them in bulk on Amazon, $17)
A.M. Snack (70 calories, 18 g carbohydrates)
2 clementines
Lunch (360 calories, 30 g carbohydrates)
1 serving White Bean & Veggie Salad
P.M. Snack (32 calories, 7 g carbohydrates)
1/2 cup raspberries
Dinner (555 calories, 37 g carbohydrates)
1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables
Daily Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium
To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
Breakfast (288 calories, 22 g carbohydrates)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers
1 medium orange
A.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (51 calories, 10 g carbohydrates)
1 large bell pepper, sliced
Dinner (394 calories, 14 g carbohydrates)
1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Daily Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium
To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 serving West Coast Avocado Toast to dinner.
See More: High-Protein, Low-Carb Breakfasts to Help You Lose Weight