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How to Meal-Prep Your Week of Meals
Looking for more?Try this30-Day Low-Carb Meal Plan at 1,200 Calories
Day 1
Breakfast (331 calories, 25 g carbohydrates)
A.M. Snack (199 calories, 17 g carbohydrates)
Lunch (365 calories, 34 g carbohydrates)
Meal Prep Tip:Save a serving (2/3 cup) of the tuna salad to have for lunch on Day 2.
P.M. Snack (123 calories, 13 g carbohydrates)
Dinner (497 calories, 26 g carbohydrates)
• 1 serving (1 1/2 cups)Spaghetti Squash & Chicken with Avocado Pesto
Daily Totals: 1,514 calories, 81 g protein, 115 g carbohydrates, 32 g fiber, 87 g fat, 1,890 mg sodium.
Day 2
Breakfast (360 calories, 36 g carbohydrates)
• 3/4 cup whole-milk Greek yogurt
• 1 Tbsp. shredded unsweetened coconut
• 1 Tbsp. slivered almonds
Top yogurt with coconut and almonds.
• 1 medium grapefruit, halved and sectioned
A.M. Snack (84 calories, 21 g carbohydrates)
• 1 cup blueberries
P.M. Snack (154 calories, 5 g carbohydrates)
• 20 almonds
Dinner (451 calories, 32 g carbohydrates)
Evening Snack (105 calories, 9 g carbohydrates)
• 1No-Bake Peanut Butter Cookie
Daily Totals: 1,519 calories, 63 g protein, 139 g carbohydrates, 26 g fiber, 86 g fat, 1,565 mg sodium.
Day 3
Breakfast (367 calories, 39 g carbohydrates)
A.M. Snack (50 calories, 13 g carbohydrates)
• 1 medium bell pepper, cut into large strips
• 1/3 cup pico de gallo
Use pepper strips to scoop up pico de gallo.
Lunch (404 calories, 35 g carbohydrates)
• 1 servingChicken-Salad Stuffed Avocados
• 1 medium apple
Meal-Prep Tip:Save 1 serving of the chicken salad for lunch on Day 7.
Dinner (447 calories, 23 g carbohydrates)
• 1 servingRoasted Salmon with Smoky Chickpeas & Greens
Evening Snack (110 calories, 28 g carbohydrates)
• 1 cupPineapple Nice Cream
Daily Totals: 1,499 calories, 84 g protein, 152 g carbohydrates, 38 g fiber, 68 g fat, 2,074 mg sodium.
Day 4
Lunch (384 calories, 31 g carbohydrates)
• 1 servingCucumber Turkey Sub Sandwich
• 1 medium orange
P.M. Snack (77 calories, 3 g carbohydrates)
• 10 almonds
Dinner (494 calories, 25 g carbohydrates)
• 2 servings (2 cups)Carrot-Peanut Noodle Salad
• 1 servingOven-Roasted Chicken Thighs
Meal-Prep Tip:Save 1 cup of the carrot salad and 1 1/2 chicken thigh to have for lunch tomorrow.
Daily Totals: 1,504 calories, 83 g protein, 125 g carbohydrates, 25 g fiber, 81 g fat, 1,392 mg sodium.
Day 5
A.M. Snack (95 calories, 25 g carbohydrates)
Lunch (453 calories, 14 g carbohydrates)
• 1 servings (1 cup)Carrot-Peanut Noodle Saladtopped with an extra 1 Tbsp. peanuts, chopped
• 1 1/2 servingOven-Roasted Chicken Thighs
P.M. Snack (220 calories, 23 g carbohydrates)
• 3/4 cup blueberries
• 1/2 cup whole-milk Greek yogurt
• Ground cinnamon, to taste
Top the blueberries with the yogurt, coconut and cinnamon.
Dinner (410 calories, 34 g carbohydrates)
• 2 servingsBeef-Broccoli Stir-Fry
Daily Totals: 1,509 calories, 105 g protein, 121 g carbohydrates, 30 g fiber, 73 g fat, 2,300 mg sodium.
Day 6
Breakfast (324 calories, 21 g carbohydrates)
A.M. Snack (132 calories, 19 g carbohydrates)
• 1/4 cup whole-milk Greek yogurt
• 1/2 tsp. vanilla extract
Combine yogurt and vanilla. Top the blueberries with the vanilla yogurt and cinnamon.
Lunch (417 calories, 40 g carbohydrates)
P.M. Snack (50 calories, 13 g carbohydrates)
Dinner (461 calories, 20 g carbohydrates)
• 1 sliceBuffalo Chicken Cauliflower Pizza
• 2 heaping cups mixed greens
• 2 Tbsp. grated carrot
• 1/2 avocado, sliced
• 2 tsp. olive oil
• 1 Tbsp. red-wine vinegar
• Pinch each of salt & pepper
Top greens with carrot and avocado and drizzle with oil and vinegar. Season with salt and pepper.
Daily Totals: 1,488 calories, 75 g protein, 123 g carbohydrates, 30 g fiber, 84 g fat, 1,904 mg sodium.
Day 7
Breakfast (337 calories, 39 g carbohydrates)
A.M. Snack (42 calories, 11 g carbohydrates)
• 1/2 cup blueberries
P.M. Snack (92 calories, 3 g carbohydrates)
• 12 almonds
Dinner (511 calories, 26 g carbohydrates)
• 1 servingSheet-Pan Shrimp & Beets
• 1 1/2 serving (3/4 cup) Cauliflower Rice
Daily Totals: 1,521 calories, 79 g protein, 122 g carbohydrates, 34 g fiber, 87 g fat, 1,995 mg sodium.
WATCH: What Healthy Low-Carb Eating for Weight Loss Looks Like
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