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Simple 7-Day Low-Carb Meal Plan: the easy way to start your low carb diet! (No Recipes Required)

Eating low carb doesn’t have to mean complicated recipes or hours in the kitchen. Sometimes the easiest way to stay consistent is to keep meals simple and rotate foods you already love.

And that doesn't even always include a specific recipe! This menu was specifically structured so you wouldn't have to print a single recipe.

I've linked a few recipes under each day if you want to try one—but you can also just follow along with the simple food plan.

This 7-day low-carbohydrate menu is designed to give you structure (instead of stress).

Simple 7-day low carb menu graphic with protein and vegetable meal ideas, labeled “Simple 7-Day Low Carb Menu (No Recipes Required)” from My Montana Kitchen.

How This Low Carb Meal Plan Works

This menu uses simple protein and veggie combinations
This menu includes foods that are easy to prep ahead
Family-friendly and flexible
Works with both keto and moderate low carb lifestyles

This menu pairs perfectly with many of the recipes already on My Montana Kitchen, so you can mix and match based on your time and energy level.

7-Day Low Carb Menu (With Optional Recipe Links)

Monday - (or Day 1)

Breakfast
Scrambled eggs with cheese and avocado
Optional fun recipe: Keto Donuts or Keto Chocolate Mug Cake

Lunch
Grilled chicken salad with olive oil and vinegar and lots of veggies
Try this variation: Healthy Chicken Salad

Dinner
Baked chicken thighs with roasted broccoli
Recipe idea: Air Fryer Chicken Legs

Tuesday - (or Day 2)

Breakfast
Greek yogurt (unsweetened) with berries and chopped nuts

Lunch
Tuna salad lettuce wraps with pickles
Need variety? Try Healthy Chicken Salad

Dinner
Steak with sautéed zucchini and buttered green beans

Wednesday - (or Day 3)

Breakfast
Omelet with mushrooms, spinach, and cheese
Sweet breakfast option: Keto Blueberry Bread

Lunch
Bunless burger with cheese and a side salad

Dinner
Salmon with asparagus and lemon butter
Or try: Low Carb Shrimp Alfredo

Thursday - (or Day 4)

Breakfast
Egg muffins or eggs and bacon

Lunch
Deli meat roll-ups with cheese and raw veggies, like bell peppers, celery, or cucumber

Dinner
Taco-style ground beef over shredded lettuce with sour cream and avocado
Or try this: Taco Chicken Casserole

Friday - (or Day 5)

Breakfast
Cottage cheese with berries

Lunch
Chicken salad over mixed greens
Try this: Chicken Blueberry Salad

Dinner
Pork chops with cauliflower mash and green beans
Optional recipe: Instant Pot Mashed Cauliflower

Saturday - (or Day 6)

Breakfast
Fried eggs with sausage

Lunch
Low carb snack plate (cheese, nuts, pickles, veggies)
Make it more fun by adding these: Keto Cheese Crackers

Dinner
Grilled chicken with roasted Brussels sprouts
Try: Grilled Greek Chicken with Tzatziki Sauce

Sunday - (or Day 7)

Breakfast
Low carb smoothie (protein powder, unsweetened almond milk, ice, peanut butter)

Lunch
Leftovers or salad with protein

Dinner
Roast beef with cauliflower and side salad
Comfort food option: Cauliflower Chowder with Bacon

Low Carb Desserts to Rotate In

Got a sweet tooth? These reader-favorite low-carb desserts are perfect for when cravings strike:

7-Day Low-Carb Meal Plan: The easy way to eat low carb