Free printable low carb meal plan
Bread and pasta left out, with eggs, fish, cheese and vegetables carrying the week instead.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Eggs, avocado, feta and berries | Salmon quinoa broccoli bowl | Chicken, sweet potato and broccoli | Almonds and apple |
| Tuesday | Greek yogurt oat berry bowl | Salmon avocado feta salad | Egg, broccoli, potato and cheddar plate | Almonds and pear |
| Wednesday | Egg, mushroom, avocado and tomato plate | Chicken quinoa broccoli bowl | Salmon, cauliflower and sweet potato | Almonds and orange |
| Thursday | Cottage cheese berry chia bowl | Turkey avocado broccoli salad | Egg, salmon, zucchini and potato skillet | Almonds and kiwi |
| Friday | Egg, avocado, cheddar and tomato plate | Salmon broccoli quinoa bowl | Chicken, cauliflower and sweet potato | Almonds and banana |
| Saturday | Greek yogurt oat strawberry bowl | Egg, potato and broccoli feta plate | Salmon avocado zucchini quinoa bowl | Almonds and apple |
| Sunday | Egg, avocado, spinach, cheese and berries | Chicken broccoli quinoa feta bowl | Salmon, sweet potato and green beans | Almonds and orange |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Broccoli, 1.5 kg
- Sweet potato, 600 g
- Potato, 500 g
- Avocado, 400 g
- Cauliflower, 400 g
- Zucchini, 400 g
- Orange, 250 g
- Berries, 200 g
- Tomatoes, 200 g
- Green beans, 180 g
- Apple, 170 g
- Cucumber, 150 g
- Strawberries, 120 g
- Spinach, 110 g
- Pear, 110 g
- Mushrooms, 100 g
- Blueberries, 80 g
- Banana, 80 g
Meat and fish
- Salmon, 750 g
- Chicken breast, 500 g
- Turkey breast, 130 g
Dairy and eggs
- Eggs, 700 g
- Greek yogurt, 600 g
- Cottage cheese, 200 g
- Feta cheese, 170 g
- Cheese, 60 g
- Cheddar cheese, 45 g
Cupboard
- Quinoa, 500 g
- Almonds, 170 g
- Oats, 60 g
- Olive oil, 35 g
- Chia seeds, 8 g
Anything else
- Kiwi, 100 g
How this week was built
- Told it to favour
- eggs, salmon, broccoli, avocado, cheese
- Told it to avoid
- bread, pasta
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the low carb meal plan PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.