Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Starting a low-carb diet can be daunting, especially given how many carbs an average diet takes in on a daily basis. But there's a reason people look to low-carb diets: They can help you manage your weight, increase your energy levels, and improve your overall health. We know that starting something new is a big part of the battle, so we're giving you a four-week guide to a low-carb diet plan. Let's get into it.
In 12 weeks, you'll shed body fat while preserving or even gaining muscle mass or you get your money back...
What Is a Low-Carb Diet?
So besides the obvious answer of "a diet that's low in carbs," a low-carb diet helps promote stable blood sugar levels, reducing insulin spikes and encouraging your body to use fat as an energy source rather than carbs.
In general, a low-carb diet involves limiting carbohydrates between 50-150 grams per day, depending on individual goals. Less than 50 carbs a day gets into ketogenesis territory, which is different. This diet is going to focus on eating whole foods such as lean proteins, healthy fats, and non-starchy veggies.
4 reasons to go Low-Carb
Many people find that low-carb eating supports their health in multiple ways so I covered the main benefits below.
1. Weight Loss
By reducing carbs, the body shifts toward burning fat for energy. Last time I checked, burning fat means losing weight. In fact, that's not conjecture; there have been several studies backing up those claims.¹
2. Improved Blood Sugar Control
Lower-carb diets were found to help lower blood sugar and A1C levels, reducing the risk of developing diabetes.²
3. Reduced Hunger and Cravings
Several studies back up the claims that their cravings and hunger levels were curbed on a low-carb diet.³ Proteins and fats tend to keep you fuller for longer, and a low-carb diet is full of them.
4. Increased Energy
While there isn't a scientific study to back it up, many people report more stable energy levels on a low-carb plan, without the crashes associated with high-carb meals. If you've ever overeaten pasta, you know precisely what crash we're talking about.
The 4 Week Low-Carb Diet Plan
This meal plan is designed to get you around the 1,200-calorie mark daily. You can adjust your intake by increasing protein sources or adding some snacks into the mix.
The plan is broken up into four weeks, with each week adding in some additional meal options. Believe it or not, limiting your eating options can help you stick to a diet since you're less likely to take liberties with the meals/ingredients. That being said, feel free to mix it up with seasonings; just stay away from any mixes that contain sugar.
Week 1: Getting Started
This is going to be your most difficult week, but if you stick with it, you'll start seeing some results, whether on the scale or in the mirror. Pick one option from each meal, with three options in each section, that gives a decent amount of variety without overwhelming you.
Breakfast
- Greek Yogurt with Chia Seeds and Walnuts
- Ingredients: ¾ cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp chopped walnuts
- Calories: ~350 cal
- Carbohydrates: ~10g
- Avocado and Egg Bowl
- Ingredients: 1 medium avocado, 1 large boiled egg, sprinkle of salt and pepper
- Calories: ~350 cal
- Carbohydrates: ~8g
- Smoked Salmon and Cream Cheese Roll-Ups
- Ingredients: 3oz smoked salmon, 2 tbsp cream cheese, 1 tbsp capers
- Calories: ~350 cal
- Carbohydrates: ~6g
Lunch
- Chicken Caesar Salad
- Ingredients: 3oz grilled chicken breast, 1 cup romaine lettuce, 1 tbsp Caesar dressing, 1 tbsp Parmesan cheese
- Calories: ~350 cal
- Carbohydrates: ~6g
- Tuna Salad Lettuce Wraps
- Ingredients: 3oz tuna (in water), 2 tbsp mayonnaise, 3-4 large lettuce leaves, ¼ avocado
- Calories: ~350 cal
- Carbohydrates: ~5g
- Turkey and Cheese Roll-Ups with Bell Pepper Strips
- Ingredients: 4oz turkey breast slices, 1 slice cheddar cheese, 1 cup sliced bell peppers
- Calories: ~350 cal
- Carbohydrates: ~8g
Dinner
- Grilled Salmon with Asparagus and Hollandaise Sauce
- Ingredients: 6oz grilled salmon, 1 cup steamed asparagus, 2 tbsp hollandaise sauce
- Calories: ~500 cal
- Carbohydrates: ~5g
- Chicken Thighs with Roasted Brussels Sprouts and Parmesan Cheese
- Ingredients: 2 boneless, skinless chicken thighs (around 6oz), 1 cup roasted Brussels sprouts, 1 tbsp shredded Parmesan cheese
- Calories: ~500 cal
- Carbohydrates: ~8g
- Stuffed Bell Peppers with Ground Beef and Cheese
- Ingredients: 1 large bell pepper, 4oz ground beef, ¼ cup shredded cheese, 1 tbsp diced onions, 1 tbsp tomato paste
- Calories: ~500 cal
- Carbohydrates: ~10g
Week 2: Building Momentum
One week down, that wasn't so bad, right? Let's keep it going! We're introducing more meal options this week for more taste options. You can still use the meals from last week and mix and match, so you'll only repeat one meal this week.
Breakfast
- Veggie and Cheese Omelet
- Ingredients: 2 eggs, ¼ cup shredded cheese, ¼ cup diced bell peppers and spinach
- Calories: ~350 cal
- Carbohydrates: ~5g
- Cottage Cheese with Berries and Almonds
- Ingredients: ¾ cup cottage cheese, ¼ cup mixed berries, 1 tbsp sliced almonds
- Calories: ~350 cal
- Carbohydrates: ~12g
- Almond Butter and Coconut Chia Pudding
- Ingredients: ¾ cup unsweetened almond milk, 1 tbsp chia seeds, 1 tbsp almond butter, a sprinkle of shredded coconut
- Calories: ~350 cal
- Carbohydrates: ~10g
Lunch
- Shrimp and Avocado Salad
- Ingredients: 4oz shrimp, ½ avocado, 1 cup mixed greens, 1 tbsp olive oil dressing
- Calories: ~350 cal
- Carbohydrates: ~6g
- Egg Salad with Spinach and Olives
- Ingredients: 2 large eggs, 1 tbsp mayonnaise, 1 cup spinach, 5-6 olives
- Calories: ~350 cal
- Carbohydrates: ~4g
- Grilled Salmon with Steamed Broccoli
- Ingredients: 3oz grilled salmon, 1 cup steamed broccoli, 1 tbsp butter
- Calories: ~350 cal
- Carbohydrates: ~5g
Dinner
- Shrimp and Avocado Salad
- Ingredients: 6oz cooked shrimp, 1 small avocado, 1 cup mixed greens, 1 tbsp olive oil, lemon juice for flavor
- Calories: ~500 cal
- Carbohydrates: ~10g
- Grilled Lamb Chops with Green Beans and a Side Salad
- Ingredients: 2 small lamb chops (about 5-6oz), 1 cup steamed green beans, side salad with 1 tbsp olive oil vinaigrette
- Calories: ~500 kcal
- Carbohydrates: ~6g
- Pork Tenderloin with Sautéed Spinach and Garlic
- Ingredients: 6oz pork tenderloin, 2 cups sautéed spinach with garlic, 1 tbsp olive oil
- Calories: ~500 kcal
- Carbohydrates: ~6g
Week 3: New Flavors
Add variety with international flavors. Experiment with low-carb alternatives like zoodles, cauliflower rice, and lettuce wraps to keep meals interesting.
Breakfast
- Bacon and Avocado Egg Cups
- Ingredients: 2 eggs baked in avocado halves, 2 slices of bacon
- Calories: ~350 cal
- Carbohydrates: ~6g
- Ricotta Cheese with Raspberries and Cinnamon
- Ingredients: ½ cup ricotta cheese, ¼ cup raspberries, sprinkle of cinnamon
- Calories: ~350 cal
- Carbohydrates: ~10g
- Turkey Sausage with Sautéed Spinach and Feta
- Ingredients: 2 turkey sausage links, 1 cup sautéed spinach, 1 tbsp crumbled feta cheese
- Calories: ~350 cal
- Carbohydrates: ~5g
Lunch
- Stuffed Avocado with Chicken and Feta
- Ingredients: ½ avocado, 3oz shredded chicken breast, 1 tbsp feta cheese, 1 tbsp diced tomatoes
- Calories: ~350 cal
- Carbohydrates: ~8g
- Beef and Zucchini Noodles with Marinara
- Ingredients: 3oz ground beef, 1 cup zucchini noodles, 2 tbsp marinara sauce
- Calories: ~350 cal
- Carbohydrates: ~7g
- Cobb Salad with Bacon and Blue Cheese
- Ingredients: 1 cup mixed greens, 1 hard-boiled egg, 1 slice bacon, 1 tbsp blue cheese, ¼ avocado
- Calories: ~350 cal
- Carbohydrates: ~5g
Dinner
- Beef and Mushroom Stir-Fry with Cauliflower Rice
- Ingredients: 4oz beef strips, 1 cup sliced mushrooms, 1 cup cauliflower rice, 1 tbsp olive oil, soy sauce (or coconut aminos for lower carbs)
- Calories: ~500 cal
- Carbohydrates: ~8g
- Lemon Herb Chicken Breast with Zucchini Noodles
- Ingredients: 6oz grilled chicken breast, 1 cup zucchini noodles, 1 tbsp olive oil, fresh herbs (like parsley, thyme, or basil) for flavor
- Calories: ~500 cal
- Carbohydrates: ~8g
- Ground Beef Lettuce Wraps with Avocado
- Ingredients: 5oz ground beef (85% lean), 1 small avocado, lettuce leaves for wrapping, diced onions, and bell peppers (optional)
- Calories: ~500 cal
- Carbohydrates: ~9g
Week 4: Building Lasting Low-Carb Habits
In the final week, pick out your favorite meals from the past month and incorporate them into this week's meals. The goal is to establish long-term habits by giving you plenty of low-carb meal choices that fit your lifestyle.
Breakfast
- Scrambled Eggs with Mushrooms and Goat Cheese
- Ingredients: 2 eggs, ¼ cup sliced mushrooms, 1 tbsp goat cheese
- Calories: ~350 cal
- Carbohydrates: ~4g
- Protein Smoothie with Spinach and Almond Milk
- Ingredients: 1 scoop low carb protein powder, 1 cup unsweetened almond milk, ½ cup spinach, 1 tbsp almond butter
- Calories: ~350 cal
- Carbohydrates: ~7g
- Low-carb pancakes with Blueberries
- Ingredients: 2 low-carb pancakes (made from almond flour or coconut flour), ¼ cup blueberries, 1 tbsp sugar-free syrup
- Calories: ~350 cal
- Carbohydrates: ~9g
Lunch
- Cauliflower Rice Bowl with Grilled Chicken and Pesto
- Ingredients: 1 cup cauliflower rice, 3oz grilled chicken breast, 1 tbsp pesto sauce
- Calories: ~350 cal
- Carbohydrates: ~7g
- Ham and Cheese Spinach Wrap
- Ingredients: 3oz ham, 1 slice Swiss cheese, 1 cup spinach, 1 tsp mustard (wrapped in lettuce or low-carb wrap)
- Calories: ~350 cal
- Carbohydrates: ~8g
- Ground Turkey and Bell Pepper Stir-Fry
- Ingredients: 4oz ground turkey, ½ cup sliced bell peppers, ½ cup spinach, 1 tsp olive oil
- Calories: ~350 cal
- Carbohydrates: ~6g
Dinner
- Garlic Butter Shrimp with Sautéed Kale
- Ingredients: 6oz shrimp, 2 cups kale, 1 tbsp butter, garlic, and herbs for seasoning
- Calories: ~500 cal
- Carbohydrates: ~7g
- Turkey Meatballs with Zucchini Pasta and Marinara Sauce
- Ingredients: 4 turkey meatballs (around 6oz total), 1 cup zucchini noodles, ¼ cup marinara sauce, 1 tbsp Parmesan cheese
- Calories: ~500 cal
- Carbohydrates: ~10g
- Broiled Cod with Lemon Butter Sauce and Roasted Cauliflower
- Ingredients: 6oz cod fillet, 1 tbsp lemon butter sauce, 1 cup roasted cauliflower
- Calories: ~500 cal
- Carbohydrates: ~8g
4 Tips for Success on a Low-Carb Diet
1. Stay Hydrated
Probably the most important tip on this list is that staying hydrated is crucial for keeping your body running efficiently. You also get the added benefit of water helping you feel like you're full. Feeling peckish? Down a cup of water first and wait a little bit.
2. Incorporate Healthy Fats
Too many people make the mistake of trying to lose fat and carbs simultaneously. Not only will you stay fuller for longer, but fat will also become the body's main energy source.
3. Meal Prep Ahead
Not being prepared for meals ahead of time will result in taking shortcuts and leading to unwise food decisions. It's kind of like the age-old advice: Never go food shopping on an empty stomach. Check out our post meal preparation for weight loss that will make it easy to stay on track.
4. Track Your Progress
Find yourself a macro tracking app—there are plenty of them out there. It will help ensure you're not taking in any hidden carbs and is also a great way to hold yourself accountable.
Wrap-Up
Committing to a strict 30-day low-carb diet can help hit the reset button on your eating habits, give you an energy boost, and help you achieve your goal weight. We've given you a lot of delicious low-carb recipes that should fit any palate, so we know you can find something on this list you'll enjoy eating.
Once you shed your reliance on carbs, you'll be surprised how great you feel and will have you questioning why you didn't do this sooner. It will be a tough journey, but that's exactly what it is: a journey. The sooner you start looking at it that way, the better off you'll be in the long term. So put down that piece of bread and start your life as a healthier you!
Check out our full collection of meal plans!
References
- Gardner, Christopher D., et al. "Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors among Overweight Premenopausal Women." JAMA, vol. 297, no. 9, 7 Mar. 2007, p. 969, https://doi.org/10.1001/jama.297.9.969.
- Salamon, Maureen. "Low-Carb Diet Helps Cut Blood Sugar Levels in People with Prediabetes." Harvard Health, 3 Jan. 2023, www.health.harvard.edu/blog/low-carb-diet-helps-cut-blood-sugar-levels-in-people-with-prediabetes-202301032869.
- Hu, T., et al. "The Effects of a Low-Carbohydrate Diet on Appetite: A Randomized Controlled Trial." Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, vol. 26, no. 6, 1 June 2016, pp. 476–488, www.ncbi.nlm.nih.gov/pubmed/26803589, https://doi.org/10.1016/j.numecd.2015.11.011.
Tyler DiGiovanni
Author