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

Breana Lai and Breana Lai, M.P.H., R.D.
June 25, 2019

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.

Ready to get healthy? Check out the Cooking Light Diet to learn more.


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

274 calories, 20 g carbs


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

101 calories, 9 g carbs


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


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


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

Ready for more?

Start with our healthy 7-Day Low-Carb Meal Plan to Lose Weight and work up to the 30-Day Low-Carb Meal Plan, which will help you to eat healthy and lose weight all month long.

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