Low-Carb Meal Plan (1,600 kcal)
Three moderate low-carb 1,600-calorie menus with 130–150 g of carbs (about 35% of calories, versus 50–55% in a typical diet) and high protein. Fruit and vegetables stay; rice, bread and pasta are reduced.
The numbers
- Calories
- 1,562 kcal
- Protein
- 129 g
- Carbohydrates
- 141 g
- Fat
- 55 g
- Fibre
- 21 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
People who feel better eating fewer carbs and want to lose weight.
How to follow it
- Low carb is not zero carb: vegetables, fruit and legumes stay on the plate.
- Add vegetables and protein to make up for the volume of rice and bread.
- If you train hard, place the day's carbs around training.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites530 g · 16 pcs
- Tuna canned in water (drained)280 g
- Pork tenderloin (roasted)150 g
- Chicken breast (grilled)130 g
- Shredded chicken (cooked)120 g
- Lean ham (sliced)40 g
Dairy
- Skim milk250 ml
- Plain yogurt (whole)180 g
- Cottage cheese (2% fat)120 g
Grains, bread and cereals
- White rice (cooked)200 g
- Whole-wheat bread180 g
- Rolled oats (dry)90 g
- Granola70 g
Vegetables and roots
- Tomato240 g
- Broccoli (steamed)240 g
- Sweet potato (baked)180 g
- Romaine lettuce120 g
- Pumpkin / squash (baked)120 g
- Cucumber120 g
Fruit
- Banana230 g · 2 pcs
- Avocado80 g
Pantry
- Olive oil60 g
- Whey protein powder40 g
- Cashews30 g
- Peanut butter30 g
- Butter10 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Does low carb make you lose weight faster?
At first the scale drops faster because of water and glycogen. Over weeks, with the same calories and protein, fat loss is similar to a traditional diet.
How many carbs are in a low-carb diet?
There is no official number. Moderate low carb is usually 100–150 g a day (under 40% of calories); below 50 g is considered ketogenic.
What are the macros of this diet?
On average 1,562 kcal a day, with 129 g of protein, 141 g of carbs, 55 g of fat and 21 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
1500-Calorie Meal Plan: Full Day Menu
1,500 kcal · 110 g protein · 4 meals
1400-Calorie Meal Plan: Full Day Menu
1,400 kcal · 100 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals