30-DAY LOW-CARB MEAL PLAN: BURN CALORIES

30-DAY LOW-CARB MEAL PLAN: BURN CALORIES

30-DAY LOW-CARB diets are being steady in the weight-loss world as the top diet for losing weight. And while some study suggests that a mixture of a low-calorie and low-carb diet can help weight loss, you can make weight loss more difficult for yourself if you end up going too low in carbs. There are some strong arguments regarding how many carbs in a low-carb diet make it worthwhile for weight loss, but the truth is you don’t have to go as low as the keto and Whole30 diets suggest to get weight-loss benefits. This 30-day low-carb diet plan shows you what a healthy low-carb diet for weight loss looks like, with a whole month of good low-carb breakfast, lunch, dinner, and snack ideas.

Day 1

Breakfast:

 1 serving Low-Carb Bacon & Broccoli Egg Burrito (259 calories, 10 g carbs)

A.M. Snack: 

1 medium orange (62 calories, 15 g carbs)

Lunch for 30-DAY LOW-CARB

1 working Chipotle-Cheddar Broiled Avocado Halves (1/2 avocado) and 2 cups mixed greens with 2 Tbsp. vinaigrette (340 calories, 14 g carbs)30-DAY LOW-CARB

P.M. Snack: 

1/2 cup raspberries (32 calories, 7 g carbs)

Dinner: 

1 working Shrimp Scampi Zoodles with 1 (3-inch) part whole-wheat baguette, toasted and sprinkled with 1 tsp. olive oil (508 calories, 47 g carbs)

Daily Totals: 

One thousand two hundred one calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.

Day 2

Breakfast: 

1 serving Low-Carb Blueberry Muffins and 3/4 cup raspberries (252 calories, 26 g carbs)

A.M. Snack: 

1 medium orange (62 calories, 15 g carbs)

Lunch: 

1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack:

 2 plums (61 calories, 15 g carbs)

Dinner:

 1 serving Pork Chops with Garlicky Broccoli (543 calories, 20 g carbs)

Daily Totals:

 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.

Day 3

Breakfast: 

1 serving Low-Carb Blueberry Muffins and one medium orange (266 calories, 30 g carbs)

A.M. Snack:

 3/4 cup raspberries with 1/4 cup dollop of whole-milk plain Greek yogurt (110 calories, 14 g carbs)

Lunch:

 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 12 almonds (92 calories, 3 g carbs)

Dinner: 1 serving Chicken Florentine served over 2 cups cooked spaghetti squash (459 calories, 29 g carbs)

Daily Totals:

One thousand two hundred twenty-four calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.

Day 4

Breakfast: 

1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack:

 1 cup red grapes and 1 oz. Cheddar cheese (218 calories, 28 g carbs)

Lunch: 

1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 

1 plum (30 calories, 8 g carbs)

Dinner: 

1 serving Superfood Chopped Salad with Creamy Garlic Dressing (409 calories, 19 g carbs)

Daily Totals:

1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.

Day 5

Breakfast: 

1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 

1 medium apple and 1 oz. Cheddar cheese (209 calories, 26 g carbs)

Lunch: 

1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack

1 cup red grapes and 12 almonds (145 calories, 17 g carbs)

Dinner:

 1 serving Asian Beef and Cabbage Salad and one medium orange (300 calories, 32 g carbs)

Meal-Prep Tip:Refrigerate one serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 

One thousand two hundred eleven calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.

Day 6

Breakfast:

 1 working Two-Ingredient Banana Pancakes covered with 1 Tbsp. maple syrup & 1/2 can blueberries (260 calories, 48 g carbs)

A.M. Snack: 

1 oz. Cheddar cheese (115 calories, 6 g carbs)

Lunch: 

1 helpful Asian Steak and Cabbage Salad with one medium orange (300 calories, 32 g carbs)

P.M. Snack: 

1 medium apple (95 calories, 25 g carbs)

Dinner: 

1 serving Hummus-Crusted Chicken with 1 serving Balsamic & Parmesan Broccoli (436 calories, 16 g carbs)

Daily Totals: 

One thousand two hundred six calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.

Day 7

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1/2 cup blueberries (260 calories, 48 g carbs)

A.M. Snack: 2 plums (61 calories, 15 g carbs)

Lunch: 1 serving Egg Salad Lettuce Wraps (436 calories, 21 g carbs)

P.M. Snack: 8 almonds (62 calories, 2 g carbs)

Dinner:1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto (400 calories, 37 g carbs)

Daily Totals:

 One thousand two hundred eighteen calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

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