Low Carb Four Week Menu Plan

Aryn

5 years ago

This low carb four week menu plan is my own personal menu plan that I enjoy eating to help maintain my blood sugar levels. I decided to share it with anyone out there who is looking for delicious and healthy food ideas and recipes that will work with a low carb and keto diet.

A few things to remember for this low carb four week menu plan:

Always track your food and try to measure your portions so they meet with your own body’s needs. I love to use the livestrong myplate app to keep track, the app is free on a computer but will cost around $3 for a mobile device. Well worth it in my opinion, I have used it for about 8 years.

A note for those on the keto diet:

The ratios for a keto diet are about 70-80% fat, 5-10%, and 10-20% protein. You will have to add olive oil, butter, nut butter, coconut oil, etc to almost all of these recipes to meet that fat ratio percentage if you are doing the keto diet. Luckily, that is easy to sneak in to every recipe. You can add a little more oil to the meats or veggies while cooking them or add another scoop of nut butter onto your low carb quick bread, etc.

I have tried to group these recipes so they are easy and affordable to buy in one grocery store trip per week and you use many of the same things for different meals through out the 4 weeks. I like to buy frozen chicken, frozen fish and frozen veggies to guarantee I will be able to eat them before they go bad. Also be aware that many of my recipes are made for 4-6 people so if you are cooking for 1 -2, adjust the recipes to fit your needs.

Each meal is hyperlinked to the recipe, unless it’s a simple recipe that you can make on your own. Snack options and snack recipes will be listed below each week.

Low Carb four week menu plan

Monday

Breakfast: Scrambled or fried eggs w/ half avocado
Lunch: Salmon burger w/ salad (I buy the frozen salmon burgers and I have enough for a whole month) OR grilled chicken w/ salad
Dinner: Steak w/ sauteed broccoli with melted cheese

Tuesday

Breakfast: Protein shake (I’ve attached a natural no protein powder shake for those who don’t like protein powder, omit the banana from the recipe) – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Tuna salad or chicken salad lettuce wrap w/ celery and dressing
Dinner: Low carb southwest stuffed bell peppers

Wednesday

Breakfast: Breakfast burrito egg bowl – scrambled eggs, sauteed spinach, sausage, bacon, hot sauce, sour cream, green onions.
Lunch: Lemon pepper tilapia (recipe says trout, tilapia will work great too) w/ salad OR lemon pepper chicken w/ salad
Dinner: Pizza stuffed spaghetti squash – remember every cup of spaghetti squash is 7 carbs so this makes roughly 4-6 servings.

Thursday

Breakfast: Scrambled or fried eggs w/ avocado
Lunch: Chef Salad – omit the croutons and frozen peas
Dinner: Enchilada stuffed zucchini boats

Friday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Leftovers
Dinner: Easy Cheddar Broccoli Soup

Saturday

Breakfast: Protein packed cottage cheese pancakes
Lunch: Low carb quick bread sandwich – meat or filling of choice
Dinner: Zucchini taco bowl

Sunday

Breakfast: Low Carb Dutch baby – also known as German pancakes. Top with sugar free syrup or nut butters.
Lunch: Frozen meatballs w/ steamed broccoli
Dinner: Grilled pork chops w/ steamed vegetables

Snacks

Keto monster cookies
Low carb sushi bites
Low carb pumpernickel quick bread
Bacon avocado jalapeno poppers
Parmesan kale chips
Low carb sausage stuffed mushrooms
Low carb and dairy free hot chocolate
Low carb pumpkin muffins
plain Greek yogurt
carb master yogurt
hemp seeds
Nuts
nut butter on celery
cheese stick

Monday

Breakfast: Mushroom frittata OR Ham and asparagus frittata – this will make a few days worth of breakfast and can be made ahead
Lunch: Salmon burger w/ Salad or Grilled chicken breast w/ salad
Dinner: Thai chicken salad w/ peanut dressing – omit honey and sweet chili in dressing, use sriracha or chilies for heat

Tuesday

Breakfast:Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Leftovers
Dinner: Blackened mahi mahi w/ steamed vegetables OR Southwest Chicken Salad wrap – omit sugar and dried cranberries and use low carb wrap

Wednesday

Breakfast:Mushroom frittata OR Ham and asparagus frittata
Lunch: Low carb quick bread sandwich
Dinner: Keto ranch chicken bombs w/ salad

Thursday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Greek Chicken Salad
Dinner: Un-pao chicken stir fry – omit honey and serve over cauliflower rice

Friday

Breakfast: Eggs w/ cheese and 1/2 avocado
Lunch: Southwest Chicken Salad wrap – omit sugar and dried cranberries and use low carb wrap
Dinner: Easy pan roasted chicken breast w/ balsamic wedge salad

Saturday

Breakfast: Almond flour crepes w/ almond butter & optional berries
Lunch: Cooked frozen meatballs w/ salad
Dinner: Steak or pork tenderloin w/ salad

Sunday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Low carb sandwich wrap or low carb quick bread sandwich
Dinner: Chicken Tikka Masala w/ cauliflower rice, almond flour naan bread

Snacks

Monday

Breakfast: Breakfast stuffed mushrooms
Lunch: Salmon burger w/ salad OR grilled chicken w/ salad
Dinner: Tilapia fish tacos – on a low carb tortilla

Tuesday

Breakfast:Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Tuna salad lettuce wrap w/ vegetables OR chicken salad lettuce wrap w/ vegetables
Dinner: Bacon wrapped pork tenderloin w/ steamed vegetables

Wednesday

Breakfast: Breakfast stuffed mushrooms or eggs w/ avocado
Lunch: Low carb turkey wrap or low carb quick bread sandwich
Dinner: Chicken tortilla soup – use half of the corn tortilla called for in recipe

Thursday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Leftovers
Dinner: Shrimp and zucchini stir fry or you can sub out shrimp for chicken

Friday

Breakfast:Low carb yogurt w/ hard boiled egg
Lunch:Low carb turkey wrap or low carb quick bread sandwich
Dinner:Low carb pizza crust – use purred tomatoes with Italian herbs instead of pizza sauce to reduce sugars

Saturday

Breakfast: Almond flour pancakes w/ sugar free syrup and/or fresh berries
Lunch: Buffalo chicken celery boats
Dinner: Grilled chili lime chicken with jalapeno mango salsa – half the salsa to cut the carbs

Sunday

Breakfast: Low Carb Dutch baby – also known as German pancakes. Top with sugar free syrup or nut butters
Lunch: Low carb quick bread ham & cheese panini
Dinner: Whole cooked chicken – can be done on a grill or in the oven

Snacks

Week 4

Monday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Greek chicken salad
Dinner: Beef and broccoli w/ cauliflower “fried rice”

Tuesday

Breakfast: Scrambled eggs w/ avocado
Lunch: hamburger w/ lettuce wrap
Dinner: Citrus Pepper Salmon w/ salad

Wednesday

Breakfast: Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Leftovers
Dinner: Turkey and pesto stuffed bell peppers

Thursday

Breakfast: Scrambled eggs w/ vegetable of choice
Lunch: Low carb turkey wrap
Dinner: Pork tenderloin with sage BBQ Rub

Friday

Breakfast:Protein shake – add olive oil, butter or coconut oil to shake for extra fat
Lunch: Cucumber Sushi salad
Dinner: Chicken, bacon and tomato stuffed portobello mushrooms – use cauliflower rice instead of normal rice

Saturday

Breakfast: Egg omelettes
Lunch: Chef Salad – omit the croutons and frozen peas
Dinner: Keto ranch chicken bombs w/ salad

Sunday

Breakfast: Low carb breakfast pizza – cook on a skillet or pan and add your favorite breakfast toppings and cheese
Lunch: Salmon burger w/ salad OR grilled chicken w/ salad
Dinner:Crock pot Italian Beef roast – can also be cooked in an oven

Snacks

I hope you enjoyed this low carb four week menu plan and found some recipes you loved.