Low-Carb Nutrition: 7-Day Low-carb Meal Plan From Dr. Sarah Hallberg
May 13, 2020
This low-carb meal plan was created by Sarah Hallberg, DO, MS, Medical Director and Founder, Indiana University-Arnett Health Medical Weight Loss Program, and Adjunct Professor Indiana University School of Medicine.
For questions, contact Jessica Wharton at jessica@lowcarbaction.org.
Approximate daily nutritional information:
2000 calories
20% protein; 8% carbohydrate; 72% fat
Day 1
Breakfast
Scrambled eggs and Sautéed Spinach
2 eggs, scrambled with 1 oz Monterey Jack cheese, 1 Tbsp butter, and salt
1 cup sautéed spinach in 1 Tbsp olive oil and salt1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Cobb Salad
2.5 oz grilled chicken, 1 slice bacon, hard-boiled egg, 1 oz blue cheese, ¼ avocado, ½ cup diced tomatoes over 2.5 cups lettuce (romaine, bibb, and watercress) topped with 2 Tbsp red wine vinaigrette, salt and pepper
Dinner
Beef Stir Fry
3 oz beef sirloin with sautéed vegetables (½ cup broccoli, ½ cup sweet bell peppers, 2 Tbsp onion, garlic) and 2 Tbsp cashews mixed with 1 Tbsp olive oil, 2 Tbsp soy sauce, vinegar, and salt
Snacks
1 oz Macadamia nuts, roasted, salted
½ cup strawberries
Daily Nutrient Information
2027 calories; 99 g protein; 51 g carbohydrate; 165 g fat
Day 2
Breakfast
Cream Cheese Pancakes w/ Almond Butter
Pancakes: 2 eggs, 2 oz cream cheese, cinnamon, vanilla extract made with 1 Tbsp butter and topped with 1 Tbsp almond butter1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Salmon Kale Caesar Salad
4 oz salmon grilled with 1.5 Tbsp avocado oil over 2 cups romaine lettuce + 1 cup kale, ¼ avocado, 3 Tbsp shredded parmesan cheese tossed in 2 Tbsp Caesar Dressing and salt
Dinner
Rosemary Pork Chops and Sautéed Green Beans
5 oz boneless pork chop pan-fried in 1 Tbsp olive oil with a side of 1 cup green beans, 2 Tbsp onions, 3 Tbsp slivered almonds sautéed in 1 Tbsp butter and salt
85% dark chocolate square (½ oz)
Snacks
1 cup Bell pepper sticks and 1 Tbsp Ranch dressing
Daily Nutrient Information
2030 calories; 98 g protein; 49 g carbohydrate; 165 g fat
Day 3
Breakfast
Steak and Eggs with tomato slices
1 oz Flank steak and 2 eggs scrambled in 1 Tbsp butter
Tomato slices, salt and pepper
1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Ham and Cheese Rollups with Vegetable Sticks
Roll-ups made with 3 oz Ham and 3 oz Provolone cheese, 2 Tbsp Mayonnaise, 1 dill pickle½ cup cucumbers slices and ½ cup carrot sticks1 cup unsweetened chocolate almond milk
Dinner
Buffalo Wings and a Side Salad
4 oz chicken wings with Buffalo sauce (2 Tbsp butter and 1 Tbsp hot sauce) dipped in 1.5 Tbsp Blue cheese dressing
Side salad – 1.5 cups Mixed greens, ¼ cup Cheddar cheese, 1 Tbsp flax seeds, and 1 Tbsp Ranch dressing
Snacks
6 oz Plain, whole milk yogurt and 2 Tbsp flax seeds
Daily Nutrient Information
2004 calories; 104 g protein; 51 g carbohydrate; 155 g fat
Day 4
Breakfast
Vegetable and Cheese Omelet with Sausage
2 Eggs, 1 oz goat cheese, ¾ cup spinach, ¾ cup mushrooms cooked in 1 Tbsp butter, salt and a side of 2 oz pork sausage
1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Tuna Salad Lettuce Wraps
3 oz Tuna (chunk light) mixed with 2 Tbsp Mayonnaise, 1 Tbsp flax seeds, 1 tbsp dijon mustard, ½ cup beets, 1 Tbsp diced celery, 1 Tbsp chopped onion, salt and pepper in Boston bibb lettuce leaves with a side of ¼ cup brazil nuts
Dinner
Bunless Cheeseburger and Parmesan Brussel Sprouts
3 oz ground beef burger topped with 1 oz gruyere cheese, tomato and onion
Side of ¾ cup roasted brussel sprouts and 1 oz shredded parmesan tossed in 1.5 Tbsp olive oil with salt
Snacks
¼ cup Macadamia nuts1 cup unsweetened chocolate almond milk
Daily Nutrient Information
2017 calories; 105 g protein; 53 g carbohydrate; 159 g fat
Day 5
Breakfast
Ham and Swiss Omelet with Turnip “Home Fries”
Omelet made of 2 Eggs, 2 oz Ham, 1 oz Swiss cheese, 1 Tbsp butter, and salt
Side of 3.4 cup Turnips (cubed) sautéed in 1 Tbsp olive oil, 1 Tbsp scallions, and salt
1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Chicken Caesar Salad
3 oz grilled chicken with 1 Tbsp olive oil over 3 cups romaine lettuce, 2 Tbsp shredded parmesan cheese tossed in 2 Tbsp Caesar Dressing, salt, and pepper
Dinner
Tacoless Tacos
3 Boston bibb lettuce leaves with 3.5 oz ground beef mixed with taco seasoning, ¼ cup bell peppers, ¼ cup diced tomatoes, 2 Tbsp grilled onions, ¼ cup Mexican cheese blend, 2 Tbsp sour cream, ¾ avocado
Snacks
½ cup blueberries, 2 Tbsp flax seeds, 3 Tbsp heavy whipping cream
Daily Nutrient Information
1988 calories; 103 g protein; 47 g carbohydrate; 158 g fat
Day 6
Breakfast
Yogurt, Almonds, and Raspberries
6 oz Plain, whole yogurt, 3 Tbsp heavy cream, 2 Tbsp almonds, ½ cup raspberries
1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Greek Chicken Salad with Balsamic Vinaigrette
2.5 cups Mixed greens and spinach, 4 oz Grilled chicken, ¼ cup cucumber, 1 oz Goat cheese, 6 olives, ½ cup beets, ½ avocado, ½ cup bell peppers topped with 1.5 Tbsp olive oil, 2 tsp balsamic vinegar, salt and pepper
Dinner
Shrimp Scampi over Zucchini Noodles
5 oz shrimp sautéed in 1.5 Tbsp butter, ½ Tbsp olive oil, 1.5 fl oz white wine, 1 garlic clove, parsley, lemon juice, salt and pepper over 1 cup zucchini noodles and ½ cup steamed broccoli mixed with 1.5 Tbsp olive oil, salt, and pepper
Snacks
1 oz cheese and 1 oz pepperoni
Daily Nutrient Information
1964 calories; 100 g protein; 50 g carbohydrate; 154 g fat
Day 7
Breakfast
Fried Eggs and Sausage over Sautéed Kale
2 Eggs fried in 1 Tbsp butter over 1.25 cups kale sautéed in 1.5 Tbsp olive oil and salt with a 2 oz side of sausage
1 cup brewed coffee with 1 Tbsp heavy cream
Lunch
Roasted Chicken with Dill and Steamed Broccoli
3.5 oz Roasted chicken breast topped with a dill olive oil (½ Tbsp) and butter (½ Tbsp) blend and a side of 1 cup steamed asparagus, ½ Tbsp butter, salt, and pepper
Dinner
Stuffed Peppers
1 large Bell pepper stuff with 4 oz ground beef cooked with ½ Tbsp olive oil, ¼ cup ‘riced’ cauliflower, 2 Tbsp sautéed onions, ¼ garlic clove, ¼ cup mozzarella cheese, ¼ cup tomato sauce, salt and pepper
Snacks
3 oz guacamole with ½ cup cucumber slices and 6 radishes
¼ cup pecans and ½ cup strawberry slices1 cup unsweetened chocolate almond milk
Daily Nutrient Information
1975 calories; 100 g protein; 51 g carbohydrate; 157 g fat