28-Day Low Carb, Gluten-Free Meal Plan
Week 1
Day 1
- Breakfast: Spinach and Feta Omelette
- Ingredients: 3 eggs, 1 cup spinach, 1/4 cup feta cheese, 1 tbsp olive oil
- Nutrition: 300 calories, 3g carbs, 25g protein, 20g fat
- Lunch: Grilled Chicken Salad
- Ingredients: 4 oz grilled chicken breast, mixed greens, 1/4 avocado, 1 tbsp olive oil, lemon juice
- Nutrition: 350 calories, 5g carbs, 30g protein, 22g fat
- Dinner: Baked Salmon with Asparagus
- Ingredients: 6 oz salmon, 1 cup asparagus, 1 tbsp olive oil
- Nutrition: 400 calories, 4g carbs, 35g protein, 28g fat
- Snack: Greek Yogurt with Berries
- Ingredients: 1/2 cup Greek yogurt, 1/4 cup mixed berries
- Nutrition: 150 calories, 10g carbs, 10g protein, 5g fat
Day 2
- Breakfast: Avocado and Poached Eggs
- Ingredients: 1 avocado, 2 eggs, salt, pepper
- Nutrition: 300 calories, 12g carbs, 14g protein, 24g fat
- Lunch: Zucchini Noodles with Pesto
- Ingredients: 1 zucchini, 2 tbsp pesto, 4 oz grilled chicken
- Nutrition: 320 calories, 8g carbs, 28g protein, 20g fat
- Dinner: Beef Stir-Fry with Broccoli
- Ingredients: 5 oz beef strips, 1 cup broccoli, 1 tbsp soy sauce, 1 tbsp olive oil
- Nutrition: 400 calories, 6g carbs, 30g protein, 28g fat
- Snack: Almonds
- Ingredients: 1/4 cup almonds
- Nutrition: 200 calories, 6g carbs, 8g protein, 18g fat
Day 3
- Breakfast: Smoothie Bowl
- Ingredients: 1/2 avocado, 1/2 cup almond milk, 1/4 cup berries, 1 tbsp chia seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Tuna Salad Lettuce Wraps
- Ingredients: 1 can tuna, 1 tbsp mayo, 1/4 cup diced celery, 4 lettuce leaves
- Nutrition: 350 calories, 3g carbs, 30g protein, 25g fat
- Dinner: Grilled Shrimp Skewers with Mixed Veggies
- Ingredients: 6 shrimp, 1/2 bell pepper, 1/2 zucchini, 1 tbsp olive oil
- Nutrition: 350 calories, 10g carbs, 25g protein, 20g fat
- Snack: Cheese and Cucumber Slices
- Ingredients: 1 oz cheese, 1/2 cucumber
- Nutrition: 200 calories, 4g carbs, 8g protein, 16g fat
Day 4
- Breakfast: Chia Seed Pudding
- Ingredients: 1/4 cup chia seeds, 1 cup almond milk, 1 tsp vanilla extract
- Nutrition: 250 calories, 12g carbs, 8g protein, 15g fat
- Lunch: Eggplant Parmesan
- Ingredients: 1 eggplant, 1/2 cup marinara sauce, 1/4 cup mozzarella cheese, 1 tbsp olive oil
- Nutrition: 300 calories, 10g carbs, 10g protein, 20g fat
- Dinner: Turkey Meatballs with Zoodles
- Ingredients: 6 turkey meatballs, 1 zucchini (spiralized), 1/2 cup marinara sauce
- Nutrition: 400 calories, 8g carbs, 30g protein, 22g fat
- Snack: Hard-Boiled Eggs
- Ingredients: 2 eggs
- Nutrition: 140 calories, 2g carbs, 12g protein, 10g fat
Day 5
- Breakfast: Greek Yogurt with Nuts and Seeds
- Ingredients: 1/2 cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp sunflower seeds
- Nutrition: 250 calories, 10g carbs, 15g protein, 15g fat
- Lunch: Cobb Salad
- Ingredients: 4 oz chicken breast, 2 cups mixed greens, 1/4 avocado, 1 egg, 1 tbsp blue cheese dressing
- Nutrition: 400 calories, 8g carbs, 35g protein, 22g fat
- Dinner: Garlic Butter Shrimp with Cauliflower Rice
- Ingredients: 8 shrimp, 1 cup cauliflower rice, 1 tbsp garlic butter
- Nutrition: 350 calories, 6g carbs, 25g protein, 22g fat
- Snack: Celery Sticks with Almond Butter
- Ingredients: 3 celery sticks, 2 tbsp almond butter
- Nutrition: 200 calories, 6g carbs, 6g protein, 18g fat
Day 6
- Breakfast: Mushroom and Spinach Scramble
- Ingredients: 3 eggs, 1/2 cup mushrooms, 1 cup spinach, 1 tbsp olive oil
- Nutrition: 300 calories, 4g carbs, 20g protein, 20g fat
- Lunch: Chicken Caesar Salad
- Ingredients: 4 oz chicken breast, 2 cups romaine lettuce, 1 tbsp Caesar dressing, 1 tbsp parmesan cheese
- Nutrition: 350 calories, 6g carbs, 30g protein, 22g fat
- Dinner: Baked Cod with Green Beans
- Ingredients: 6 oz cod, 1 cup green beans, 1 tbsp olive oil
- Nutrition: 350 calories, 8g carbs, 30g protein, 20g fat
- Snack: Mixed Nuts
- Ingredients: 1/4 cup mixed nuts
- Nutrition: 200 calories, 5g carbs, 6g protein, 18g fat
Day 7
- Breakfast: Smoothie
- Ingredients: 1/2 cup almond milk, 1/2 avocado, 1/2 cup spinach, 1/4 cup berries
- Nutrition: 200 calories, 12g carbs, 5g protein, 15g fat
- Lunch: Salmon Salad
- Ingredients: 4 oz grilled salmon, 2 cups mixed greens, 1/4 avocado, lemon vinaigrette
- Nutrition: 350 calories, 5g carbs, 30g protein, 22g fat
- Dinner: Pork Chops with Brussels Sprouts
- Ingredients: 6 oz pork chop, 1 cup Brussels sprouts, 1 tbsp olive oil
- Nutrition: 400 calories, 6g carbs, 30g protein, 28g fat
- Snack: Protein Shake
- Ingredients: 1 scoop protein powder, 1 cup almond milk
- Nutrition: 150 calories, 4g carbs, 25g protein, 2g fat
Week 2
Day 8
- Breakfast: Veggie Omelette
- Ingredients: 3 eggs, 1/2 cup bell peppers, 1/4 cup onions, 1 tbsp olive oil
- Nutrition: 300 calories, 6g carbs, 20g protein, 20g fat
- Lunch: Steak Salad
- Ingredients: 4 oz steak, mixed greens, 1/4 cup cherry tomatoes, 1 tbsp balsamic vinaigrette
- Nutrition: 400 calories, 8g carbs, 30g protein, 28g fat
- Dinner: Chicken Fajita Bowl (without the tortillas)
- Ingredients: 4 oz chicken breast, 1/2 cup bell peppers, 1/2 cup onions, 1/4 avocado, 1 tbsp olive oil
- Nutrition: 350 calories, 10g carbs, 30g protein, 22g fat
- Snack: Cottage Cheese with Cucumber
- Ingredients: 1/2 cup cottage cheese, 1/2 cucumber
- Nutrition: 150 calories, 5g carbs, 14g protein, 5g fat
Day 9
- Breakfast: Smoothie
- Ingredients: 1/2 cup coconut milk, 1/2 avocado, 1/2 cup berries, 1 tbsp chia seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Chicken Salad Lettuce Wraps
- Ingredients: 1 cup shredded chicken, 2 tbsp mayo, 4 lettuce leaves
- Nutrition: 300 calories, 2g carbs, 20g protein, 24g fat
- Dinner: Baked Tilapia with Spinach
- Ingredients: 6 oz tilapia, 1 cup spinach, 1 tbsp olive oil
- Nutrition: 350 calories, 4g carbs, 30g protein, 20g fat
- Snack: Cheese and Bell Pepper Slices
- Ingredients: 1 oz cheese, 1/2 bell pepper
- Nutrition: 200 calories, 4g carbs, 8g protein, 16g fat
Day 10
- Breakfast: Greek Yogurt with Walnuts
- Ingredients: 1/2 cup Greek yogurt, 1/4 cup walnuts
- Nutrition: 300 calories, 10g carbs, 15g protein, 20g fat
- Lunch: Egg Salad
- Ingredients: 2 eggs, 1 tbsp mayo, 1/4 cup celery, 1 tbsp mustard
- Nutrition: 250 calories, 2g carbs, 12g protein, 20g fat
- Dinner: Grilled Chicken with Steamed Broccoli
- Ingredients: 6 oz chicken breast, 1 cup broccoli, 1 tbsp olive oil
- Nutrition: 350 calories, 6g carbs, 30g protein, 22g fat
- Snack: Almonds
- Ingredients: 1/4 cup almonds
- Nutrition: 200 calories, 6g carbs, 8g protein, 18g fat
Day 11
- Breakfast: Smoothie Bowl
- Ingredients: 1/2 avocado, 1/2 cup almond milk, 1/4 cup berries, 1 tbsp flax seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Shrimp Salad
- Ingredients: 4 oz shrimp, mixed greens, 1/4 avocado, lemon vinaigrette
- Nutrition: 350 calories, 5g carbs, 25g protein, 22g fat
- Dinner: Beef and Vegetable Stir-Fry
- Ingredients: 5 oz beef strips, 1/2 cup bell peppers, 1/2 cup broccoli, 1 tbsp soy sauce, 1 tbsp olive oil
- Nutrition: 400 calories, 10g carbs, 30g protein, 28g fat
- Snack: Celery Sticks with Almond Butter
- Ingredients: 3 celery sticks, 2 tbsp almond butter
- Nutrition: 200 calories, 6g carbs, 6g protein, 18g fat
Day 12
- Breakfast: Scrambled Eggs with Cheese
- Ingredients: 3 eggs, 1 oz cheese, 1 tbsp butter
- Nutrition: 300 calories, 2g carbs, 20g protein, 22g fat
- Lunch: Turkey Lettuce Wraps
- Ingredients: 4 oz turkey breast, 4 lettuce leaves, 1/4 avocado
- Nutrition: 300 calories, 5g carbs, 25g protein, 20g fat
- Dinner: Baked Salmon with Asparagus
- Ingredients: 6 oz salmon, 1 cup asparagus, 1 tbsp olive oil
- Nutrition: 400 calories, 4g carbs, 35g protein, 28g fat
- Snack: Greek Yogurt with Berries
- Ingredients: 1/2 cup Greek yogurt, 1/4 cup mixed berries
- Nutrition: 150 calories, 10g carbs, 10g protein, 5g fat
Day 13
- Breakfast: Avocado and Poached Eggs
- Ingredients: 1 avocado, 2 eggs, salt, pepper
- Nutrition: 300 calories, 12g carbs, 14g protein, 24g fat
- Lunch: Zucchini Noodles with Pesto
- Ingredients: 1 zucchini, 2 tbsp pesto, 4 oz grilled chicken
- Nutrition: 320 calories, 8g carbs, 28g protein, 20g fat
- Dinner: Beef Stir-Fry with Broccoli
- Ingredients: 5 oz beef strips, 1 cup broccoli, 1 tbsp soy sauce, 1 tbsp olive oil
- Nutrition: 400 calories, 6g carbs, 30g protein, 28g fat
- Snack: Cheese and Cucumber Slices
- Ingredients: 1 oz cheese, 1/2 cucumber
- Nutrition: 200 calories, 4g carbs, 8g protein, 16g fat
Day 14
- Breakfast: Smoothie Bowl
- Ingredients: 1/2 avocado, 1/2 cup almond milk, 1/4 cup berries, 1 tbsp chia seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Tuna Salad Lettuce Wraps
- Ingredients: 1 can tuna, 1 tbsp mayo, 1/4 cup diced celery, 4 lettuce leaves
- Nutrition: 350 calories, 3g carbs, 30g protein, 25g fat
- Dinner: Grilled Shrimp Skewers with Mixed Veggies
- Ingredients: 6 shrimp, 1/2 bell pepper, 1/2 zucchini, 1 tbsp olive oil
- Nutrition: 350 calories, 10g carbs, 25g protein, 20g fat
- Snack: Hard-Boiled Eggs
- Ingredients: 2 eggs
- Nutrition: 140 calories, 2g carbs, 12g protein, 10g fat
Week 3
Day 15
- Breakfast: Chia Seed Pudding
- Ingredients: 1/4 cup chia seeds, 1 cup almond milk, 1 tsp vanilla extract
- Nutrition: 250 calories, 12g carbs, 8g protein, 15g fat
- Lunch: Eggplant Parmesan
- Ingredients: 1 eggplant, 1/2 cup marinara sauce, 1/4 cup mozzarella cheese, 1 tbsp olive oil
- Nutrition: 300 calories, 10g carbs, 10g protein, 20g fat
- Dinner: Turkey Meatballs with Zoodles
- Ingredients: 6 turkey meatballs, 1 zucchini (spiralized), 1/2 cup marinara sauce
- Nutrition: 400 calories, 8g carbs, 30g protein, 22g fat
- Snack: Cottage Cheese with Cucumber
- Ingredients: 1/2 cup cottage cheese, 1/2 cucumber
- Nutrition: 150 calories, 5g carbs, 14g protein, 5g fat
Day 16
- Breakfast: Greek Yogurt with Nuts and Seeds
- Ingredients: 1/2 cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp sunflower seeds
- Nutrition: 250 calories, 10g carbs, 15g protein, 15g fat
- Lunch: Cobb Salad
- Ingredients: 4 oz chicken breast, 2 cups mixed greens, 1/4 avocado, 1 egg, 1 tbsp blue cheese dressing
- Nutrition: 400 calories, 8g carbs, 35g protein, 22g fat
- Dinner: Garlic Butter Shrimp with Cauliflower Rice
- Ingredients: 8 shrimp, 1 cup cauliflower rice, 1 tbsp garlic butter
- Nutrition: 350 calories, 6g carbs, 25g protein, 22g fat
- Snack: Almonds
- Ingredients: 1/4 cup almonds
- Nutrition: 200 calories, 6g carbs, 8g protein, 18g fat
Day 17
- Breakfast: Mushroom and Spinach Scramble
- Ingredients: 3 eggs, 1/2 cup mushrooms, 1 cup spinach, 1 tbsp olive oil
- Nutrition: 300 calories, 4g carbs, 20g protein, 20g fat
- Lunch: Chicken Caesar Salad
- Ingredients: 4 oz chicken breast, 2 cups romaine lettuce, 1 tbsp Caesar dressing, 1 tbsp parmesan cheese
- Nutrition: 350 calories, 6g carbs, 30g protein, 22g fat
- Dinner: Baked Cod with Green Beans
- Ingredients: 6 oz cod, 1 cup green beans, 1 tbsp olive oil
- Nutrition: 350 calories, 8g carbs, 30g protein, 20g fat
- Snack: Mixed Nuts
- Ingredients: 1/4 cup mixed nuts
- Nutrition: 200 calories, 5g carbs, 6g protein, 18g fat
Day 18
- Breakfast: Smoothie
- Ingredients: 1/2 cup almond milk, 1/2 avocado, 1/2 cup spinach, 1/4 cup berries
- Nutrition: 200 calories, 12g carbs, 5g protein, 15g fat
- Lunch: Salmon Salad
- Ingredients: 4 oz grilled salmon, 2 cups mixed greens, 1/4 avocado, lemon vinaigrette
- Nutrition: 350 calories, 5g carbs, 30g protein, 22g fat
- Dinner: Pork Chops with Brussels Sprouts
- Ingredients: 6 oz pork chop, 1 cup Brussels sprouts, 1 tbsp olive oil
- Nutrition: 400 calories, 6g carbs, 30g protein, 28g fat
- Snack: Protein Shake
- Ingredients: 1 scoop protein powder, 1 cup almond milk
- Nutrition: 150 calories, 4g carbs, 25g protein, 2g fat
Day 19
- Breakfast: Veggie Omelette
- Ingredients: 3 eggs, 1/2 cup bell peppers, 1/4 cup onions, 1 tbsp olive oil
- Nutrition: 300 calories, 6g carbs, 20g protein, 20g fat
- Lunch: Steak Salad
- Ingredients: 4 oz steak, mixed greens, 1/4 cup cherry tomatoes, 1 tbsp balsamic vinaigrette
- Nutrition: 400 calories, 8g carbs, 30g protein, 28g fat
- Dinner: Chicken Fajita Bowl (without the tortillas)
- Ingredients: 4 oz chicken breast, 1/2 cup bell peppers, 1/2 cup onions, 1/4 avocado, 1 tbsp olive oil
- Nutrition: 350 calories, 10g carbs, 30g protein, 22g fat
- Snack: Cottage Cheese with Cucumber
- Ingredients: 1/2 cup cottage cheese, 1/2 cucumber
- Nutrition: 150 calories, 5g carbs, 14g protein, 5g fat
Day 20
- Breakfast: Smoothie
- Ingredients: 1/2 cup coconut milk, 1/2 avocado, 1/2 cup berries, 1 tbsp chia seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Chicken Salad Lettuce Wraps
- Ingredients: 1 cup shredded chicken, 2 tbsp mayo, 4 lettuce leaves
- Nutrition: 300 calories, 2g carbs, 20g protein, 24g fat
- Dinner: Baked Tilapia with Spinach
- Ingredients: 6 oz tilapia, 1 cup spinach, 1 tbsp olive oil
- Nutrition: 350 calories, 4g carbs, 30g protein, 20g fat
- Snack: Cheese and Bell Pepper Slices
- Ingredients: 1 oz cheese, 1/2 bell pepper
- Nutrition: 200 calories, 4g carbs, 8g protein, 16g fat
Day 21
- Breakfast: Greek Yogurt with Walnuts
- Ingredients: 1/2 cup Greek yogurt, 1/4 cup walnuts
- Nutrition: 300 calories, 10g carbs, 15g protein, 20g fat
- Lunch: Egg Salad
- Ingredients: 2 eggs, 1 tbsp mayo, 1/4 cup celery, 1 tbsp mustard
- Nutrition: 250 calories, 2g carbs, 12g protein, 20g fat
- Dinner: Grilled Chicken with Steamed Broccoli
- Ingredients: 6 oz chicken breast, 1 cup broccoli, 1 tbsp olive oil
- Nutrition: 350 calories, 6g carbs, 30g protein, 22g fat
- Snack: Almonds
- Ingredients: 1/4 cup almonds
- Nutrition: 200 calories, 6g carbs, 8g protein, 18g fat
Week 4
Day 22
- Breakfast: Smoothie Bowl
- Ingredients: 1/2 avocado, 1/2 cup almond milk, 1/4 cup berries, 1 tbsp flax seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Shrimp Salad
- Ingredients: 4 oz shrimp, mixed greens, 1/4 avocado, lemon vinaigrette
- Nutrition: 350 calories, 5g carbs, 25g protein, 22g fat
- Dinner: Beef and Vegetable Stir-Fry
- Ingredients: 5 oz beef strips, 1/2 cup bell peppers, 1/2 cup broccoli, 1 tbsp soy sauce, 1 tbsp olive oil
- Nutrition: 400 calories, 10g carbs, 30g protein, 28g fat
- Snack: Celery Sticks with Almond Butter
- Ingredients: 3 celery sticks, 2 tbsp almond butter
- Nutrition: 200 calories, 6g carbs, 6g protein, 18g fat
Day 23
- Breakfast: Scrambled Eggs with Cheese
- Ingredients: 3 eggs, 1 oz cheese, 1 tbsp butter
- Nutrition: 300 calories, 2g carbs, 20g protein, 22g fat
- Lunch: Turkey Lettuce Wraps
- Ingredients: 4 oz turkey breast, 4 lettuce leaves, 1/4 avocado
- Nutrition: 300 calories, 5g carbs, 25g protein, 20g fat
- Dinner: Baked Salmon with Asparagus
- Ingredients: 6 oz salmon, 1 cup asparagus, 1 tbsp olive oil
- Nutrition: 400 calories, 4g carbs, 35g protein, 28g fat
- Snack: Greek Yogurt with Berries
- Ingredients: 1/2 cup Greek yogurt, 1/4 cup mixed berries
- Nutrition: 150 calories, 10g carbs, 10g protein, 5g fat
Day 24
- Breakfast: Avocado and Poached Eggs
- Ingredients: 1 avocado, 2 eggs, salt, pepper
- Nutrition: 300 calories, 12g carbs, 14g protein, 24g fat
- Lunch: Zucchini Noodles with Pesto
- Ingredients: 1 zucchini, 2 tbsp pesto, 4 oz grilled chicken
- Nutrition: 320 calories, 8g carbs, 28g protein, 20g fat
- Dinner: Beef Stir-Fry with Broccoli
- Ingredients: 5 oz beef strips, 1 cup broccoli, 1 tbsp soy sauce, 1 tbsp olive oil
- Nutrition: 400 calories, 6g carbs, 30g protein, 28g fat
- Snack: Cheese and Cucumber Slices
- Ingredients: 1 oz cheese, 1/2 cucumber
- Nutrition: 200 calories, 4g carbs, 8g protein, 16g fat
Day 25
- Breakfast: Smoothie Bowl
- Ingredients: 1/2 avocado, 1/2 cup almond milk, 1/4 cup berries, 1 tbsp chia seeds
- Nutrition: 250 calories, 14g carbs, 5g protein, 20g fat
- Lunch: Tuna Salad Lettuce Wraps
- Ingredients: 1 can tuna, 1 tbsp mayo, 1/4 cup diced celery, 4 lettuce leaves
- Nutrition: 350 calories, 3g carbs, 30g protein, 25g fat
- Dinner: Grilled Shrimp Skewers with Mixed Veggies
- Ingredients: 6 shrimp, 1/2 bell pepper, 1/2 zucchini, 1 tbsp olive oil
- Nutrition: 350 calories, 10g carbs, 25g protein, 20g fat
- Snack: Hard-Boiled Eggs
- Ingredients: 2 eggs
- Nutrition: 140 calories, 2g carbs, 12g protein, 10g fat
Day 26
- Breakfast: Chia Seed Pudding
- Ingredients: 1/4 cup chia seeds, 1 cup almond milk, 1 tsp vanilla extract
- Nutrition: 250 calories, 12g carbs, 8g protein, 15g fat
- Lunch: Eggplant Parmesan
- Ingredients: 1 eggplant, 1/2 cup marinara sauce, 1/4 cup mozzarella cheese, 1 tbsp olive oil
- Nutrition: 300 calories, 10g carbs, 10g protein, 20g fat
- Dinner: Turkey Meatballs with Zoodles
- Ingredients: 6 turkey meatballs, 1 zucchini (spiralized), 1/2 cup marinara sauce
- Nutrition: 400 calories, 8g carbs, 30g protein, 22g fat
- Snack: Cottage Cheese with Cucumber
- Ingredients: 1/2 cup cottage cheese, 1/2 cucumber
- Nutrition: 150 calories, 5g carbs, 14g protein, 5g fat
Day 27
- Breakfast: Greek Yogurt with Nuts and Seeds
- Ingredients: 1/2 cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp sunflower seeds
- Nutrition: 250 calories, 10g carbs, 15g protein, 15g fat
- Lunch: Cobb Salad
- Ingredients: 4 oz chicken breast, 2 cups mixed greens, 1/4 avocado, 1 egg, 1 tbsp blue cheese dressing
- Nutrition: 400 calories, 8g carbs, 35g protein, 22g fat
- Dinner: Garlic Butter Shrimp with Cauliflower Rice
- Ingredients: 8 shrimp, 1 cup cauliflower rice, 1 tbsp garlic butter
- Nutrition: 350 calories, 6g carbs, 25g protein, 22g fat
- Snack: Almonds
- Ingredients: 1/4 cup almonds
- Nutrition: 200 calories, 6g carbs, 8g protein, 18g fat
Day 28
- Breakfast: Mushroom and Spinach Scramble
- Ingredients: 3 eggs, 1/2 cup mushrooms, 1 cup spinach, 1 tbsp olive oil
- Nutrition: 300 calories, 4g carbs, 20g protein, 20g fat
- Lunch: Chicken Caesar Salad
- Ingredients: 4 oz chicken breast, 2 cups romaine lettuce, 1 tbsp Caesar dressing, 1 tbsp parmesan cheese
- Nutrition: 350 calories, 6g carbs, 30g protein, 22g fat
- Dinner: Baked Cod with Green Beans
- Ingredients: 6 oz cod, 1 cup green beans, 1 tbsp olive oil
- Nutrition: 350 calories, 8g carbs, 30g protein, 20g fat
- Snack: Mixed Nuts
- Ingredients: 1/4 cup mixed nuts
- Nutrition: 200 calories, 5g carbs, 6g protein, 18g fat
Detailed Shopping List
Protein:
- Eggs (7 dozen)
- Chicken breast (10 lbs)
- Salmon (8 lbs)
- Shrimp (3 lbs)
- Beef strips (5 lbs)
- Pork chops (3 lbs)
- Tilapia (3 lbs)
- Cod (3 lbs)
- Turkey breast (4 lbs)
- Tuna (8 cans)
- Turkey meatballs (24 pieces)
- Cottage cheese (2 quarts)
- Greek yogurt (4 quarts)
- Cheese (8 oz)
- Protein powder (1 tub)
Vegetables:
- Spinach (8 cups)
- Mixed greens (16 cups)
- Asparagus (8 cups)
- Broccoli (8 cups)
- Zucchini (16)
- Bell peppers (8)
- Brussels sprouts (8 cups)
- Cucumber (8)
- Cherry tomatoes (4 cups)
- Eggplant (4)
- Green beans (8 cups)
- Avocado (28)
- Mushrooms (8 cups)
- Celery (8 stalks)
- Lettuce leaves (32)
- Onions (8)
- Mixed veggies (for skewers) (8 cups)
Fruits:
- Berries (8 cups)
- Lemon (4)
- Lime (4)
Nuts & Seeds:
- Almonds (4 cups)
- Walnuts (4 cups)
- Chia seeds (4 cups)
- Sunflower seeds (2 cups)
- Flax seeds (4 cups)
Dairy:
- Butter (4 sticks)
- Feta cheese (2 cups)
- Mozzarella cheese (2 cups)
- Parmesan cheese (1 cup)
- Blue cheese (1 cup)
Oils & Dressings:
- Olive oil (1 quart)
- Coconut milk (4 cups)
- Almond milk (4 quarts)
- Mayo (1 jar)
- Caesar dressing (1 bottle)
- Blue cheese dressing (1 bottle)
- Lemon vinaigrette (1 bottle)
- Pesto (1 jar)
- Marinara sauce (2 jars)
- Garlic butter (1 jar)
Others:
- Soy sauce (1 bottle)
- Balsamic vinaigrette (1 bottle)
- Mustard (1 bottle)
- Salt and pepper
- Vanilla extract (1 bottle)
This comprehensive 28-day meal plan provides a variety of delicious, low-carb, gluten-free meals designed to keep you satisfied and healthy. Adjust portion sizes and ingredients as needed to suit your personal dietary needs and preferences. Enjoy your journey to better health and wellness!
