Low Carb Keto-Friendly Grain-Free Meal Plan for Weight Loss

In this article:

• Low-carb diets can help with weight loss and blood sugar.
• A very low-carb or keto diet includes proteins, vegetables, fats, and berries. It limits grains, starchy vegetables, sugar-sweetened foods and beverages, beans, and most fruit.
• This one-week meal plan includes healthy foods and delicious, easy-to-prepare dishes. 
• Be sure to ask your doctor before starting a low-carb diet or any special diet.
• Lark can help you lose weight and establish habits for weight loss and health. Healthy changes can fit into any lifestyle.

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Do you want to follow a low-carb plan to lose weight? Has your doctor suggested a low-carb diet to lose weight, to lower blood sugar, or for other reasons? Are you cutting out grains and other high-carbohydrate foods? If you are ready to go low-carb, do you know what you’re supposed to eat? 

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Here’s what you need to know about foods you can have on a low-carbohydrate diet, and which ones to limit or avoid. Then, there’s a one-week low-carbohydrate meal plan so you can know exactly what to eat. Just be sure to ask your doctor before starting this or any other extreme meal plan, since it can be dangerous if you don’t do it carefully. 

What to Eat on a Grain-Free Low-Carbohydrate Diet

These are some typical foods to eat on a low-carb diet.

• Fish, shellfish, chicken, turkey, meat, and eggs
• Lettuce, other greens, and other non-starchy vegetables, such as eggplant, zucchini, onions, carrots, tomatoes, cucumbers, broccoli, cauliflower, and asparagus
• Olive oil and canola and other vegetable oils
• Cheese 
• Peanuts and nuts, such as hazelnuts, macadamia nuts, cashews, filberts, walnuts, pecans, and pistachios
• Seeds, such as pumpkin, sunflower, and flax
• Avocados
• Plain Greek yogurt
• Cottage cheese
• Berries, oranges, tangerines, and cantaloupe

These are some foods to limit or avoid on a low-carb diet. 

• Grains and grain products, including bread, rice, pasta, cereal, and baked goods
• Fruit juice, dried fruit, and higher-carb fruit, such as bananas, mango, apples, and pears
• Starchy vegetables, such as potatoes, sweet potatoes and yams, corn, peas, and parsnips
• Chips, crackers, and other starchy snack foods
• Sugar-sweetened foods, such as flavored yogurt and sugary sauces and dressings
• Sugar-sweetened beverages, such as soft drinks, energy drinks, sports drinks, sweetened iced or hot tea, and flavored coffee beverages

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If your doctor says to do so, you’ll eliminate all grains. Otherwise, you can have small amounts on a low-carb diet.

About This Low-Carb Meal Plan

This low-carb meal plan is grain-free and keto-friendly. It’s a good idea to ask your doctor before using this plan, since it is very low in carbohydrates and is also low-calorie. Each day shows about 1200 calories. You can always use our Healthy Swap List if you want to sub different foods. 

Healthy Low-Carb Keto-Friendly Snacks

You can add snacks if you need them. These are a few low-carb snack ideas.

• Raw vegetables with eggplant dip, pesto sauce, or guacamole
• String cheese
• Cottage cheese
• Nitrate-free turkey jerky or beef jerky
• Dark chocolate
• Cauliflower rice topped with cheddar cheese
• Baked kale chips with parmesan cheese

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You can also use any of our other Healthy Snack Ideas.

One-Week Low-Carb Meal Plan for Weight Loss

Day 1

Breakfast

Scrambled Eggs with 2 egg whites and 1 egg scrambled with ½ cup of cooked cauliflower rice, diced onion, and 1 ounce of cheese, plus ¼ of a large avocado

Lunch

Egg Salad with chopped hard-boiled egg, Greek yogurt, mashed avocado, chopped green onion, celery, and tomatoes, chopped fresh dill, black pepper, cumin, and lemon juice. Serve over greens and topped with 1 ounce of cheddar or parmesan cheese or ½ ounce of chopped nuts or peanuts

Dinner

Chicken Green Bean Casserole with 12 ounces of diced skinless chicken breast, 12 to 16 ounces of cut cooked or frozen, thawed green beans, 2 beaten eggs, 2 ounces of parmesan or other cheese, and onion powder, pepper, and garlic powder. Top with ½ cup of sliced almond or chopped pecans. Enjoy ¼ of the recipe.

Day 2

Breakfast

Mushroom Spinach Omelet with 1 egg and 2 egg whites, sliced mushrooms, chopped spinach, and 1 ounce of swiss cheese, served with 2 slices of avocado

Lunch

Burrito Bowl with 3 ounces of cooked, shredded chicken with spices such as garlic powder, cumin, and chili powder, ½ cup of cauliflower rice (optional) heated in 1 tablespoon of broth, ½ cup of cooked sliced onions/bell peppers/zucchini, topped with ½ cup of Greek yogurt and 3 slices of avocado

Dinner

Baked Salmon with 3 ounces of salmon brushed with 1 teaspoon of olive oil with lemon juice and pepper, baked with 1 cup of sliced brussels sprouts (or any non-starchy vegetable) tossed with 1 teaspoon of olive oil and 1 ounce of grated parmesan cheese

Day 3

Breakfast

Greek Yogurt Parfait with 1 cup of plain Greek yogurt layered with ¾ cup of berries, 2 tablespoons of sunflower or pumpkin seeds, and ½ ounce of chopped pecans, walnuts, or other nuts

Lunch

Tuna Salad Bowl with 1 5-oz. can of tuna, dijon mustard, olive oil, diced celery and red onion, capers, and chopped tomatoes, served in a bowl over steamed broccoli or another vegetable with optional cheddar cheese on top

Dinner

Eggplant Parmesan - enjoy ¼ of recipe 

Day 4

Breakfast

Cauliflower Breakfast Stir Fry with 3 ounces of lean ground turkey and ¼ cup of diced onion cooked in 2 teaspoons of olive oil, mixed with ½  cup of cooked cauliflower florets and spices of your choice

Lunch

Chicken with ⅙ recipe of Eggplant Dip served with 4 ounces of cooked chicken breast in strips and 1 cup of vegetables such as bell peppers, baby carrots, or broccoli florets

Dinner

Cheeseburger and Oven Fries with 3 ounce of lean ground turkey or a veggie burger patty, plus 1 cup of zucchini or carrot sticks, or green beans, tossed in 2 teaspoons of olive oil and sprinkled with kosher salt, topped with 1 ounce of low-fat cheese

Day 5

Breakfast

⅙ recipe (2 egg muffins) of Spinach Egg Cups with 6 eggs, 6 egg whites, chopped spinach, fresh or dried Italian herbs, 3 ounces of blue or feta cheese, and 3 ounces of shredded cheddar or mozzarella cheese

Lunch

Chicken Feta Salad with 3 ounces of chicken tossed with diced onion, chopped tomatoes and cucumber, sliced olives, 1 ounce of feta cheese, 2 teaspoons of olive oil, splash of vinegar, and garlic and oregano, served over a bed of spinach or other greens.

Dinner

¼ recipe of Southwestern Cauliflower Casserole with 12 ounces of cooked or defrosted frozen cauliflower florets, ½ cup of shredded low-fat cheddar cheese, cooked slices from 1 large onion and 1 bell pepper, cumin, and chili powder. Mix and bake, and serve with avocado slices and plain yogurt.

Day 6

Breakfast

½ cup of low-fat cottage cheese with ¾ cup of berries and 1 ounce of chopped walnuts

Lunch

Caprese Salad with 1 large tomato, sliced, drizzle of olive oil, optional drizzle of balsamic vinegar, 2 ounces of mozzarella cheese, and fresh basil leaves, plus a hard-boiled egg

Dinner

Cashew Chicken with (per person) 2 teaspoons of sesame oil, 3 ounces of skinless chicken, ½ ounce of cashew nuts, 1 cup of cut vegetables such as green pepper, onion, and snow peas, liquid aminos or soy sauce, chili garlic sauce, pepper, 1 teaspoon of sesame seeds, served over riced cauliflower (optional)

Day 7

Breakfast

Low-Carb Pancakes using your favorite recipe made with almond flour instead of regular flour and with cinnamon as a sweetener, served with 1 tablespoon of peanut butter and ¾ cup of berries

Lunch

Portobello PIzza with 2 portobello mushrooms spread with pizza or tomato sauce and topped with low-fat mozzarella cheese, chopped vegetables such as onions, bell peppers, tomatoes, and mushrooms and (optional) plant-based sausage or pepperoni, or nitrate-free chicken or turkey sausage or pepperoni

Dinner

¼ of recipe of Low-Carb “Spaghetti” and Meat Sauce topped with 1 ounce of parmesan cheese

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