1-Day Low-Carb Meal Plan to Lose Weight Fast

By: Breana Lai, M.P.H., R.D. , Test Kitchen Manager

Jump-start weight loss with this healthy 1,200-calorie low-carb meal plan.

Research shows that a combination of a low-carb diet and a low-calorie diet can be an effective way to lose weight quickly. And while some low-carb diets, like the Atkins and ketogenic diets, have super-low limits for carbs (as low as 20 grams for the day), you don't need to go that low for weight loss.

In this one-day jump-start meal plan, we keep the carbohydrates at a moderate 100 grams for the day. That's still low in carbs but not so low that you'd miss out on important nutrients that come from carb-containing foods (like fiber and magnesium) or feel hungry or deprived. The calories are set at 1,200, a level where most people will lose a healthy 1-2 pounds per week.

Related: Low-Calorie & Low-Carb Recipes


Smoked Salmon

Smoked Salmon Scrambled Eggs

The savory smoked salmon in this healthy scrambled egg recipe adds extra protein and healthy omega-3 fats.

274 calories, 20 g carbs




Edamame with Aleppo Pepper

Aleppo pepper gives this healthy high-protein snack an extra kick of flavor.

101 calories, 9 g carbs



Zucchini Noodle Salad with Chicken

Zucchini Noodle Salad with Chicken

Load up on vegetables, but not on calories, with this healthy zoodle salad. Look for zucchini noodles with other prepared vegetables in the produce section or make your own with a spiralizer.

329 calories, 16 g carbs



Sesame-Spinach Stuffed Flank Steak

Sesame-Spinach Stuffed Flank Steak

This healthy steak recipe is an impressive dinner—and quick enough for a weeknight. Round out the meal with a baked sweet potato and green beans sautéed with garlic.

403 calories, 37 g carbs


Related: Low-Carb Dinner Recipes



Banana Sundae

Yogurt Banana Sundae

Enjoy this satisfying low-calorie sweet treat that will satisfy your craving for a banana sundae (without the ice cream) and is ready in less than 5 minutes.

108 calories, 21 g carbs


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1,200-Calorie Low-Carb Meal Plan
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See All of Our Healthy Meal Plans for Weight Loss