Looking to lose weight without cutting out every carb in sight? This 7-day, 1,500-calorie low-carb meal plan is designed to help you lose 1 to 2 pounds per week—without feeling deprived.
Unlike ultra-restrictive versions of low-carb diets (like keto or Atkins), this plan keeps carbs low enough to promote weight loss while still including nutrient-rich foods like fruits, veggies, and whole grains to support energy and digestion.

Backed by research and crafted by nutrition pros, this plan also provides at least 50 grams of protein per day to keep you full and satisfied.

1. Why a Moderate Low-Carb Plan Works

2. Meal Prep Tips for the Week

3. Day-by-Day Meal Plan (with calories and carbs)

4. Final Thoughts & Call to Action

1. Why a Moderate Low-Carb Plan Works

Extreme low-carb diets often eliminate healthy food groups like fruits, legumes, and whole grains. That can lead to nutrient deficiencies, constipation, and unsustainable eating habits.

This meal plan finds the balance—lowering carbs just enough to spark weight loss while keeping your meals fiber-rich, colorful, and delicious. Plus, by maintaining around 1,500 calories per day, it creates a safe and steady calorie deficit.

2. How to Meal-Prep for the Week

A little prep goes a long way. Here's how to set yourself up for success:

✔ Make a batch of No-Bake Peanut Butter Cookies for evening snacks
✔ Prep a container of hummus—store-bought or homemade
✔ Boil 2 eggs to use on Days 2 and 5
✔ Chop veggies for snacks like celery, bell peppers, and carrot sticks
✔ Review the week to see what leftovers you'll reuse (e.g., tuna salad, carrot noodle salad)

3. 7-Day Low-Carb Meal Plan (1,500 Calories Daily)

Day 1

• Breakfast: Chipotle-Cheddar Broiled Avocado, egg, orange

• A.M. Snack: Blueberries, Greek yogurt, coconut

• Lunch: Tuna salad, apple, cheddar cheese

• P.M. Snack: Celery & hummus

• Dinner: Spaghetti squash with chicken and avocado pesto
  🟢 Total: 1,514 cal / 115g carbs / 81g protein

Day 2

• Breakfast: Yogurt with coconut and almonds, grapefruit

• A.M. Snack: Blueberries

• Lunch: Leftover tuna salad, apple, cheddar cheese

• P.M. Snack: Almonds

• Dinner: Greek salad, hummus with olive oil, whole-wheat pita

• Evening Snack: 1 no-bake peanut butter cookie
  🟢 Total: 1,519 cal / 139g carbs / 63g protein

Day 3

• Breakfast: Spinach & Egg Sweet Potato Toast, orange

• A.M. Snack: Bell pepper with pico de gallo

• Lunch: Chicken salad-stuffed avocado, apple

• P.M. Snack: Celery & hummus

• Dinner: Roasted salmon with chickpeas and greens

• Evening Snack: Pineapple "nice cream"
  🟢 Total: 1,499 cal / 152g carbs / 84g protein

Day 4

• Breakfast: Yogurt, almonds, coconut, grapefruit

• A.M. Snack: Blueberries

• Lunch: Cucumber turkey sub, orange

• P.M. Snack: Almonds

• Dinner: Carrot noodle salad, oven-roasted chicken thighs

• Evening Snack: 1 no-bake peanut butter cookie
  🟢 Total: 1,504 cal / 125g carbs / 83g protein

Day 5

• Breakfast: Broiled avocado, hard-boiled egg, orange

• A.M. Snack: Apple

• Lunch: Leftover carrot salad + chicken

• P.M. Snack: Blueberries, Greek yogurt, coconut

• Dinner: Beef & broccoli stir-fry
  🟢 Total: 1,509 cal / 121g carbs / 105g protein

Day 6

• Breakfast: Baby kale salad with bacon & eggs, orange

• A.M. Snack: Blueberries with vanilla yogurt and cinnamon

• Lunch: Cucumber turkey sub, apple

• P.M. Snack: Bell pepper with pico de gallo

• Dinner: Buffalo chicken cauliflower pizza, mixed greens with avocado

• Evening Snack: 1 no-bake peanut butter cookie
  🟢 Total: 1,488 cal / 123g carbs / 75g protein

Day 7

• Breakfast: Sweet potato toast with spinach, egg, cheese, orange

• A.M. Snack: Blueberries

• Lunch: Leftover chicken-salad-stuffed avocado, apple

• P.M. Snack: Almonds

• Dinner: Sheet-pan shrimp & beets with cauliflower rice

• Evening Snack: 1 no-bake peanut butter cookie
  🟢 Total: 1,521 cal / 122g carbs / 79g protein

4. Conclusion

This 7-day plan proves that a low-carb diet doesn't have to mean deprivation or bland meals. By focusing on fiber-rich produce, lean protein, and heart-healthy fats, you can enjoy real food while losing weight sustainably.

✅ Balanced
✅ Meal-prep friendly
✅ Protein-packed
✅ Nutrient-dense

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