7-Day Meal Plan: Healthy Carb Swaps

Make eating low-carb delicious with this 7-day meal plan.

Whether you're looking to better manage or lower your daily carb intake or are simply searching for some exciting new recipes, this delicious 7-day meal plan is a great place to start. Carbohydrates deliver energy, vitamins, minerals, and fiber—so there's no need to cut carbs out of your diet completely. Focus on the healthy carbohydrate sources: vegetables, fruits, beans and whole grains. And to cut down on your intake, swap in lower-carb alternatives. The recipes in this plan feature healthy carb swaps, like spaghetti squash as a stand in for rice noodles, "spiralized" sweet potato in place of pasta, and cauliflower as an alternative to fried rice.

Visit the Eat More Veg Challenge page for more veggie-packed recipes.

 

Day 1: Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

In this Asian-flavored spaghetti squash recipe, thin slices of lean pork tenderloin are marinated with lemongrass, ginger, brown sugar and soy sauce. The flavorful marinade is then cooked with peanut butter and coconut milk to make a delicious sauce for this low-carb noodle bowl.

 

Day 2: Sweet Potato Carbonara with Spinach & Mushrooms

Loaded with veggies, this spiralized sweet potato, vegetable noodles recipe—our healthy take on a traditional carbonara recipe—achieves superfood status with the addition of spinach and mushrooms. Look for large, straight sweet potatoes to make the longest veggie noodles.

 

Day 3: Cauliflower Chicken Fried "Rice"

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

 

Day 4: Barbecue Chicken Kale Wraps

Smooth, lacinato kale (aka dinosaur kale) is topped with barbecue chicken, carrots and cabbage in this healthy, low-carb lettuce wrap recipe.

 

Day 5: Artichoke-Scrambled Eggs Benedict

Roasted artichoke bottoms stand in for English muffins in this quick yet elegant supper. Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with a leafy green salad with vinaigrette.

 

Day 6: Pork & Turnip Miso Ramen

Ramen gets a healthy makeover in this "spiralized" vegetable noodle recipe. We swap noodles made from mild turnips for ramen noodles, but other vegetables, such as zucchini or yellow squash, would also make noodles perfect for this Asian-inspired recipe. Serve with sriracha hot sauce for a kick. For dessert, try the no-sugar-added Mango & Kiwi with Fresh Lime Zest.

 

Day 7: Lasagna-Stuffed Zucchini

Swap vegetables for noodles in this healthy lasagna-inspired recipe. Stuffing zucchini boats with chicken sausage, tomato, ricotta and herbs gives you all the flavors of lasagna without all the carbs.

 

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