Meal Plan for a High-Fiber, Low-Carb Diet

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In this article:

• A low-carb, high-fiber diet can help lower blood sugar and manage weight.
• A low-carb, high-fiber diet includes proteins, vegetables, some whole grains, beans, and legumes, healthy fats, and lower-sugar fruit. It limits processed grains, certain fruits, and sugar-sweetened foods and beverages.
• 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, high fiber diet or any special diet.
• Lark can help manage weight and establish sustainable healthy habits within your lifestyle. 

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A low-carb diet can help you lose weight and lower blood sugar. Including plenty of fiber and protein, and limiting unhealthy fats, can support health goals while you’re on a reduced-carb diet. 

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Here’s a guide to a low-carb, high-fiber diet. Also check out which foods to select and which to limit. There’s a one-week low-carb, high-fiber meal plan to help you plan your menus. Be sure to ask your doctor before starting this or any other extreme meal plan.

About This Low Carb, High Fiber Meal Plan

It’s a good idea to ask your doctor before using this plan, since it is lower in carbohydrates. Each day shows approximately 1200 calories. You can always use our Healthy Swap List if you want to substitute different foods. 

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Here are some more tips for success.

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• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount. It can help with weight loss and health.
• Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

Snack Options

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

• 1 cup raw vegetables with ¼ cup hummus, eggplant dip, pesto sauce, or guacamole
• 1 string cheese with a small apple
• ½ cup cottage cheese with 1 cup sliced cucumbers
• ½ cup mixed berries with 1 oz almonds
• 1 cup plain, non-fat Greek yogurt, 2 tablespoons of chia seeds
• 1 oz almonds, 1 cup carrot sticks
• 2 hard boiled eggs with ½ cup sliced radishes
• 2 stalks celery, 1 tablespoon of natural peanut butter
• Cauliflower rice topped with 1 oz cheddar cheese
• Baked kale chips with 1 oz parmesan cheese

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

One-Week Low Carb, High Fiber Meal Plan for Weight Loss

Day 1 Calories: 1,220; Carbs: 80 g; Fiber: 26 g

Breakfast

Scrambled Eggs with Spinach and Avocado: 1 large egg and 2 egg whites (or 4 egg whites) scrambled using cooking spray, with 1 cup of spinach and 1 ounce of swiss cheese, and ½ of a small avocado

Lunch

Grilled Chicken Chickpea Vegetable Salad: 2 cups mixed greens, ½ cup shredded carrots, ½ cup cherry tomatoes, ¼ sliced cucumber, ⅓ cup garbanzo beans, 2 tablespoons of vinaigrette made with olive oil and vinegar dressing, topped with 4 oz of grilled skinless chicken breast

½ cup berries

Dinner

Baked Salmon with Asparagus and Quinoa: Bake 4 ounces of salmon with 1-2 cups of asparagus drizzled with 1 teaspoon of olive oil, served with ⅓ cup of cooked quinoa

Day 2   Calories; 1085; Carbs: 96g; Fiber: 30g

Breakfast

Chia Pudding with Berries and Toasted Oats: Combine ¼ cup of chia seeds with 1 cup of unsweetened almond milk or soy milk, plus cinnamon if desired, and refrigerate it overnight.. Top with ½ cup of fresh or unsweetened frozen berries and ⅓ cup of toasted oats

Lunch

Turkey Lettuce Wraps: 4 ounces of natural turkey breast, 2 large lettuce leaves with ¼ avocado and 2 tablespoons of store bought or homemade hummus, plus 1 cup of cucumber slices

Dinner

Grilled Shrimp with Roasted Broccoli and Yam: 4 ounces of grilled shrimp, 1 cup of broccoli and ½ small sliced or julienned sweet potato or yam roasted with 1 tablespoon of olive oil 

Day 3  Calories: 1150; Carbs: 65g; Fiber: 18g

Breakfast

Vegetable Scramble: 1 large egg and 2 egg whites (or 4 egg whites), 1 cup diced peppers, onions, and mushrooms, cooking spray, served with 1 ounce (1 thin slice) of high-fiber, whole-grain bread or ½ whole-grain English muffin with 1 tablespoon of peanut butter

Lunch

Tuna Salad Bowl Tuna salad made with 1 5-ounce can of tuna, dijon mustard, 2 teaspoons of olive oil, diced celery and red onion, capers or olives, and chopped tomatoes, in a bowl over greens, steamed broccoli, or another non-starchy vegetable with (optional) 1 ounce of low-fat cheddar cheese on top

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1 sliced pear

Dinner

Zucchini Noodles with Pesto and Grilled Chicken: 1-2 cups of zucchini noodles (spiralized zucchini) or spiralized carrots, 4 ounces of skinless grilled chicken, 2 tablespoons of pesto sauce

Here are the estimated calories, carbs, and fiber for each day based on the provided meals. These values are approximations.

Day 4  Calories: 1220; Carbs: 87g; Fiber: 22g

Breakfast

Greek Yogurt with Walnuts and Raspberries: 1 cup of unsweetened Greek yogurt, 1 ounce of walnuts, ½ cup of raspberries

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Lunch

Mediterranean Protein Salad: 3 ounces of chicken tossed with diced onion, chopped tomatoes and cucumber, sliced olives, 1 ounce of feta cheese, ⅓ cup of lentils, 2 teaspoons of olive oil, splash of vinegar, and garlic and oregano

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Serve over a bed of spinach or other greens.

Dinner

Open-Face Cheeseburger and Baked Vegetable Fries: 3 ounces of lean ground turkey (or a veggie burger patty) on ½ whole-wheat bun, topped with 1 ounce of low-fat cheese and covered with a lettuce leaf, served with 1-2 cups zucchini or carrot sticks, or green beans, tossed in 2 teaspoons of olive oil and sprinkled with kosher salt, then roasted

Day 5   Calories: 1200; Carbs: 85g; Fiber: 25g

Breakfast

Smoothie with Spinach, Chia Seeds, and Berries: 1 cup spinach, 1/2 cup mixed berries, 1 tbsp chia seeds, 1 cup unsweetened almond milk or soy milk, ¼ cup oats, 1 tablespoon peanut butter

Lunch

Grilled Salmon Salad with Baked Whole Wheat Pita Chips: 4 ounces of baked or grilled salmon served over a salad with 2 cups mixed greens, ½ cup tomatoes and, 2 tablespoons of vinaigrette made with olive oi, vinegar, and herbs, served with 1 ounce baked whole wheat pita bread chips (can make in toaster oven) or 1 ounce of whole-grain crackers

Dinner

Turkey Meatballs with Yellow Squash Noodles: Turkey meatballs made with 4 ounces of lean ground turkey or 1 serving of Azerbaijani turkey or chicken meatballs, 1 cup spiralized yellow squash noodles or spaghetti squash strands, ½ cup of marinara sauce, served with ½ ounce of nuts

Day 6  Calories: 1220; Carbs: 125g; Fiber: 27g

Breakfast

Cottage Cheese Parfait: ½ cup of low-fat cottage cheese with ¾ cup of fresh or unsweetened frozen berries and 1 ounce of chopped walnuts topped with ⅓ cup of unsweetened/low sugar whole grain cereal

Lunch

Bean Soup with Side Salad: 1 cup of low-sodium bean soup served with a salad with 2 cups of mixed greens and 2 tablespoons of vinaigrette dressing, with 1 small orange 

Dinner

Baked Cod with Roasted Vegetables: 4 ounces of baked cod, 2 cups of vegetables (such as cauliflower, zucchini, onions, bell peppers) roasted with 1 tablespoon of olive oil, with ⅓ cup of cooked brown rice

Day 7  Calories: 1110; Carbs: 86g; Fiber: 23g

Breakfast

Low-Carb Pancakes: 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

Grilled Chicken Tacos: 4 ounce of shredded or sliced grilled chicken with taco seasoning or spices like cumin, chili powder, and pepper, 1 oz cheese on 1 small whole-grain corn tortilla or in one hard whole-grain taco shell, with 2 cups lettuce and ½ cup tomatoes; optional salsa and chopped cilantro

Dinner

Stir-Fry Tofu and Veggies: Tofu or salmon stir fry, with ¾ cup cantaloupe

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All nutrient values are approximate. Please check with your healthcare provider about all meal plans and ingredients.

Reviewed by Natalie Stein, MS, MPH, CDCES