Your 7-day low-carb meal plan
Before starting any healthy eating programme, read how to choose your meal plan to make sure you follow the plan that's right for you.
This nutritionally balanced meal plan is suitable for those wishing to closely manage their carbohydrate intake. It's also calorie counted for your convenience, and contains at least five portions of fruit and veg per day.
Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.
We've got more information on how to follow a low-carb diet safely.
The weekly overview
Breakfast: Wholemeal toast with scrambled eggs
Lunch: Cauliflower and leek soup
Dinner: Lower-fat cauliflower and broccoli cheese with a medium grilled salmon fillet
Pudding: Greek yogurt with raspberries
Choose from snacks including fruit, nuts and rye crackers with avocado.
Breakfast: Greek yogurt with raspberries and pumpkin seeds
Lunch: Chickpea and tuna salad and strawberries
Dinner: Beef goulash
Pudding: Rhubarb fool
Choose from snacks including granary bread with peanut butter, avocado, Greek yogurt, crudites and nuts.
Breakfast: Porridge with almonds, blueberries and pumpkin seeds
Lunch: Mackerel salsa wrap
Dinner: Chicken casserole with broccoli
Pudding: Greek yogurt with strawberries and blueberries
Choose from snacks including nuts, wholemeal rice cakes with peanut butter and crudites with guacamole.
Breakfast: Mushroom omelette with mushrooms and grilled tomato
Lunch: Creamy chicken and mushroom soup and Greek yogurt with raspberries
Dinner: Beefburger with green salad
Pudding: Summer berry posset
Choose from snacks including oatcakes with light cream cheese, nuts and avocado.
Breakfast: Scrambled egg on granary toast with mushrooms
Lunch: Beef and barley soup and Greek yogurt
Dinner: Italian-style braised lamb steaks with brown rice and broccoli
Pudding: Microwave mug: Chocolate, banana and almond cup with half-fat creme fraiche
Choose from snacks including nuts, cheese and guacamole with crudites.
Breakfast: Wholemeal toast with grilled bacon and mushrooms
Lunch: Bang bang chicken salad
Dinner: Coq au vinwith broccoli
Pudding: Hot chocolate
Choose from snacks including raspberry smoothie and nuts.
Breakfast: Scrambled egg with smoked salmon on granary toast
Lunch: Ham, leek and Parmesan frittata with avocado, celery, cucumber and lettuce
Dinner: Roast chicken, roast potatoes, green beans and gravy
Pudding: Greek yogurt with rapsberries
Choose from snacks including olives, nuts, dried fruit and oatcakes with light cream cheese.
A low-carb diet is generally defined as below 130g of carbohydrate a day.
This low-carb meal plan aims to help you maintain a healthy, balanced diet while reducing the amount of carbs you eat. Varying amounts of carbohydrate are shown each day to help you choose which works best for you. You might want to use it to lose weight, or maintain a healthy weight.
If you're overweight, finding a way to lose weight can help you reduce your risk of complications. There are different ways of doing this, and the low-carb diet is just one option. Other options include the Mediterranean diet.
It's important to know that if you treat your diabetes with insulin or any other medication that puts you at risk of hypos (low blood sugar levels), following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos.
Whether you have Type 1 or Type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this. Research suggests that the best type of diet is one that you can maintain in the long term, so it's important to talk to your healthcare professional about what you think will work for you.