This low-carb meal plan was created by Sarah Hallberg, DO, MS, Medical Director and Founder, Indiana University-Arnett Health Medical Weight Loss Program, and Adjunct Professor Indiana University School of Medicine.
For questions, contact Jessica Wharton at jessica@lowcarbaction.org.
2000 calories
20% protein; 8% carbohydrate; 72% fat
Scrambled eggs and Sautéed Spinach
2 eggs, scrambled with 1 oz Monterey Jack cheese, 1 Tbsp butter, and salt
1 cup sautéed spinach in 1 Tbsp olive oil and salt1 cup brewed coffee with 1 Tbsp heavy cream
Cobb Salad
2.5 oz grilled chicken, 1 slice bacon, hard-boiled egg, 1 oz blue cheese, ¼ avocado, ½ cup diced tomatoes over 2.5 cups lettuce (romaine, bibb, and watercress) topped with 2 Tbsp red wine vinaigrette, salt and pepper
Beef Stir Fry
3 oz beef sirloin with sautéed vegetables (½ cup broccoli, ½ cup sweet bell peppers, 2 Tbsp onion, garlic) and 2 Tbsp cashews mixed with 1 Tbsp olive oil, 2 Tbsp soy sauce, vinegar, and salt
1 oz Macadamia nuts, roasted, salted
½ cup strawberries
2027 calories; 99 g protein; 51 g carbohydrate; 165 g fat
Cream Cheese Pancakes w/ Almond Butter
Pancakes: 2 eggs, 2 oz cream cheese, cinnamon, vanilla extract made with 1 Tbsp butter and topped with 1 Tbsp almond butter1 cup brewed coffee with 1 Tbsp heavy cream
Salmon Kale Caesar Salad
4 oz salmon grilled with 1.5 Tbsp avocado oil over 2 cups romaine lettuce + 1 cup kale, ¼ avocado, 3 Tbsp shredded parmesan cheese tossed in 2 Tbsp Caesar Dressing and salt
Rosemary Pork Chops and Sautéed Green Beans
5 oz boneless pork chop pan-fried in 1 Tbsp olive oil with a side of 1 cup green beans, 2 Tbsp onions, 3 Tbsp slivered almonds sautéed in 1 Tbsp butter and salt
85% dark chocolate square (½ oz)
1 cup Bell pepper sticks and 1 Tbsp Ranch dressing
2030 calories; 98 g protein; 49 g carbohydrate; 165 g fat
Steak and Eggs with tomato slices
1 oz Flank steak and 2 eggs scrambled in 1 Tbsp butter
Tomato slices, salt and pepper
1 cup brewed coffee with 1 Tbsp heavy cream
Ham and Cheese Rollups with Vegetable Sticks
Roll-ups made with 3 oz Ham and 3 oz Provolone cheese, 2 Tbsp Mayonnaise, 1 dill pickle½ cup cucumbers slices and ½ cup carrot sticks1 cup unsweetened chocolate almond milk
Buffalo Wings and a Side Salad
4 oz chicken wings with Buffalo sauce (2 Tbsp butter and 1 Tbsp hot sauce) dipped in 1.5 Tbsp Blue cheese dressing
Side salad – 1.5 cups Mixed greens, ¼ cup Cheddar cheese, 1 Tbsp flax seeds, and 1 Tbsp Ranch dressing
6 oz Plain, whole milk yogurt and 2 Tbsp flax seeds
2004 calories; 104 g protein; 51 g carbohydrate; 155 g fat
Vegetable and Cheese Omelet with Sausage
2 Eggs, 1 oz goat cheese, ¾ cup spinach, ¾ cup mushrooms cooked in 1 Tbsp butter, salt and a side of 2 oz pork sausage
1 cup brewed coffee with 1 Tbsp heavy cream
Tuna Salad Lettuce Wraps
3 oz Tuna (chunk light) mixed with 2 Tbsp Mayonnaise, 1 Tbsp flax seeds, 1 tbsp dijon mustard, ½ cup beets, 1 Tbsp diced celery, 1 Tbsp chopped onion, salt and pepper in Boston bibb lettuce leaves with a side of ¼ cup brazil nuts
Bunless Cheeseburger and Parmesan Brussel Sprouts
3 oz ground beef burger topped with 1 oz gruyere cheese, tomato and onion
Side of ¾ cup roasted brussel sprouts and 1 oz shredded parmesan tossed in 1.5 Tbsp olive oil with salt
¼ cup Macadamia nuts1 cup unsweetened chocolate almond milk
2017 calories; 105 g protein; 53 g carbohydrate; 159 g fat
