Low-Carb Meal Plan Example

An example of a full day of low-carb eating at about 1,800 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This lower-carb day has about 70 grams of carbs, and most of its calories come from protein and healthy fats. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,786 cal

Carbs70 g

Protein156 g

Fat101 g

Fiber: 28 g

Breakfast

441 cal · 28 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled3 large (150 g)	232	19 g	2 g	16 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cheddar cheese1 oz (28 g)	115	7 g	1 g	9 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g

Lunch

529 cal · 57 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	280	53 g	0 g	6 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil1 tbsp (15 ml)	119	0 g	0 g	14 g
Walnuts½ oz (14 g)	92	2 g	2 g	9 g

Snack

164 cal · 19 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Raspberries1 cup (123 g)	64	1 g	15 g	1 g

Dinner

433 cal · 36 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	293	31 g	0 g	18 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Zucchini, cooked1 cup (180 g)	27	2 g	5 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

219 cal · 16 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the raspberries. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this low-carb example come from?

Most of it comes from chicken breast (53 g), salmon (31 g) and eggs (19 g), about 66% of the day's 156 g.

How are the calories split in this low-carb example?

Breakfast has about 441 calories, then lunch 529, the snack 164, dinner 433 and the evening snack 219. Lunch is the biggest meal, at about 30% of the day.

How much fiber does this low-carb example have?

About 28 g, mostly from raspberries and cauliflower. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 25 g at this calorie level.