This is a detailed meal plan for a low-carb diet. It explains what to eat, what to avoid and includes a sample low-carb menu for one week.
There are so many website like ( https://www.mayoclinic.org/ https://www.dietdoctor.com/ , https://www.healthline.com/ ,https://www.medicalnewstoday.com/ , https://en.wikipedia.org/ , https://www.atkins.com/ , https://www.webmd.com/ , https://www.diabetes.co.uk/  provide low-carb meal plan but i provide this because i apply on my mother and she take better results. and i give other kinds of diet plan for weight gain, weight loss, fat burn and muscle gain programs. 

Low-Carb Meal Plan : Weight Loss

Low-Carb Eating — The Basics

Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider this meal plan as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

Foods to Avoid

You should avoid these six food groups and nutrients, in order of importance:
  • Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
  • Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
  • Trans fats: Hydrogenated or partially hydrogenated oils.
  • Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
  • Highly processed foods: If it looks like it was made in a factory, don’t eat it.
  • Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.
You must read ingredient lists even on foods labelled as health foods.
For more details, check out this article  on a low-carb diet.

Low-Carb Food List — Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.
  • Meat: Beef, lamb, pork, chicken and others; grass-fed is best.
  • Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
  • Eggs: Omega-3-enriched or pastured eggs are best.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
  • Fruits: Apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
  • High-fat dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day.

Foods to Maybe Include

If you’re healthy, active and don’t need to lose weight, you can afford to eat a few more carbs.
  • Tubers: Potatoes, sweet potatoes and some others.
  • Unrefined grains: Brown rice, oats, quinoa and many others.
  • Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).
What’s more, you can have the following in moderation, if you want:
  • Dark chocolate: Choose organic brands with at least 70% of cocoa.
  • Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Beverages

  • Coffee
  • Tea
  • Water
  • Sugar-free carbonated beverages, like sparkling water.

A Sample Low-Carb Menu for One Week


This is a sample menu for one week on a low-carb diet plan.
It provides less than 50 grams of total carbs per day. However, if you’re healthy and active you can eat slightly more carbs.

Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the previous night.
  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.


Thursday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.

Friday

  • Breakfast: Bacon and eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.

Sunday

  • Breakfast: Bacon and eggs.
  • Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day.



Diet

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.
Carbohydrates can be simple or complex. They can further be classified as simple refined (table sugar), simple natural (lactose in milk and fructose in fruit), complex refined (white flour) and complex natural (whole grains or beans).
Common sources of naturally occurring carbohydrates include:
  • Grains
  • Fruits
  • Vegetables
  • Milk
  • Nuts
  • Seeds
  • Legumes (beans, lentils, peas)
Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.
Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.
The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Typical foods for a low-carb diet

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diet greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.


In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,200 calories a day from carbohydrates.