5 Day Low Carb Meal Plan & Grocery List

Next week is the week, we’ll be doing a full 5 day low-carb week! Joshua and I have been talking about it for over a month now & are finally committing to it. If you’re new here, I do low-carb days Monday and Tuesday every week as part of the FWTFL program. A little over a month ago Joshua expressed interest in consuming less carbs and seeing how that made him feel. So we decided a 5 day low-carb week may be beneficial for us both. Take a break from all those carbs – especially right before the Christmas holiday. But honestly it is a great way to reset any time year!

For the low carb menu, I’m using several recipes I have come to love over the last two years. These meals keep me full, satisfied and pack the healthy fats + protein. They may seem on the smaller side to you but I promise when consuming more healthy fats + protein you’ll find yourself quite full!

However, I will say this menu is based off my personal weight/height and what MyFitnessPal recommended I consume gram wise on low-carb days. Therefore, it will probably need to be tweaked a bit for Joshua with additional snacks or sides added. I will share those as the week goes on via Instagram stories if you want to follow along – in case your husband or boyfriend plan to partake as well. Nuts will most likely be what I tell him to reach for as they’re a great healthy fat + high protein snack!

5 Day Low Carb Meal Plan

Below you will find a full 5 day low carb meal plan with breakfast, lunch, dinner and one snack per day. A few of the meals repeat but I tried to keep it interesting and spice things up here and there.

Louella Reese 5 Day Low-Carb Meal Plan

SUNDAY

BREAKFAST

Two pieces of low-carb bread with one tablespoon butter split between the two pieces and topped with two sunny-side eggs + EBTB seasoning

LUNCH

Low-carb protein wrap, one tablespoon of mayonnaise, two servings of spicy salami, handful of spinach

SNACK

Two tablespoons of dark chocolate chips mixed with one tablespoon of your favorite nut butter – for some reason this is my favorite snack on low-carb days – I always look forward to having it in the afternoon.

DINNER

Baked or grilled salmon (4oz) with olive oil and your favorite seasoning, roasted brussel sprouts with olive oil and EBTB seasoning. Can top salmon and/or brussel sprouts with a serving of feta if you’d like.


MONDAY

BREAKFAST

Low carb granola with your choice of nut milk (almond or cashew) or coconut milk

LUNCH

Low-carb wrap with 1-2 tablespoons of pesto, two hardboiled eggs, handful of spinach. Can add a few veggies like the left over roasted brussel sprouts you will have from yesterday’s dinner.

DINNER

Ground beef, cauliflower, and feta skillet – this is one of my go to recipes for low-carb days. It is packed with flavor and so easy to make!

SNACK

Nutty high fat protein bark


TUESDAY

BREAKFAST

Two pieces of low-carb bread with a tablespoon butter split between the two pieces topped with two sunny-side eggs + EBTB seasoning

LUNCH

Trader Joe’s crisp bread with two tablespoons of regular cream cheese and two servings of spicy salami – top with spinach.

SNACK

Nutty high fat protein bark

DINNER

Shredded brussels sprouts salad

  • place a full bag of washed brussels sprouts in a blender a pulse until finely shredded.
  • top with 1/4 cup sunflower seeds, 4oz grilled chicken, 1 serving of feta cheese, and pesto dressing or ginger dressing. If you don’t like either of these dressings, shop for a low carb dressing with higher fats – aim for below 5 grams of carbs per serving.

WEDNESDAY

BREAKFAST

Trader Joe’s crisp bread with two tablespoons of regular cream cheese and two sliced hardboiled eggs – top with EBTB seasoning.

LUNCH

Left over shredded brussel sprouts salad from yesterday’s dinner.

SNACK

Low carb granola with your choice of nut milk (almond or cashew) or coconut milk

DINNER

Baked or grilled salmon (4oz) over spinach with feta, crispy bacon pieces, 1/4 cup of sunflower seeds, and pesto dressing.


THURSDAY

BREAKFAST

Trader Joe’s crisp bread with two tablespoons of regular cream cheese and one serving of smoked salmon – top with EBTB seasoning.

LUNCH

BLT’s – two slices of low-carb bread with one tablespoon of pesto, two-three slices of crispy bacon, one large slice of tomato, one sunny-side egg and spinach.

SNACK

low carb granola with your choice of nut milk (almond or cashew) or coconut milk

DINNER

Ground beef zucchini boats – we skip the bruschetta.

5 Day Low Carb Grocery List

Below you will find a full low carb grocery list to fulfill your low carb meal plan! You will see I did not put the number or pounds of each item to purchase – the reason for this is I want you to be able to customize the amount to you and your needs. Whether you already have some at home, are shopping for one vs. two people, or want to switch ingredients for a few of the recipes.

With that said, use this as a guide and customize as you need. I will say, for each dinner recipe, I typically cook 1lb of ground beef or chicken and two four ounce salmon flanks. That usually means we have ground beef and chicken left over which works great for lunch the next day or a repeat dinner.

Louella Reese-Low Carb Grocery List

If you have any questions or need any help during your 5 day low-carb week please feel free to comment on this post or DM me via Instagram. Check out my health & fitness page for more low-carb ideas.

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22 Comments

  1. Morgan wrote:

    These meals honestly sound so yummy!

    -Morgan
    the HER chronicles [] http://theherchronicles.com

    Posted 12.7.20 Reply
    • these are truly all of my favorites over the last two years I have tried! I’m quite excited to try a full 5-days of low-carb & see how we feel!

      xo Laura Leigh

      Posted 12.11.20 Reply
  2. As a vegetarian, majority of my meals are veggies and fruits. Do do love a good toast every now and then though.

    Posted 12.11.20 Reply
  3. Kari Bliss wrote:

    Okay, definitely saving this post for future use! The meals look so yummy! Thanks for sharing.

    Posted 12.11.20 Reply
  4. Lee wrote:

    This sounds like a great low carb menu. I hope you both enjoy it and feel more energized/healthier! Perfect right before the holidays

    Posted 12.11.20 Reply
    • thank you gal! we are definitely hoping for that and agree, thought it would be perfect to do before indulging next week!

      xo Laura Leigh

      Posted 12.14.20 Reply
  5. Amanda wrote:

    This is so helpful! We’re planning to start going low carb again after the holidays, and it makes it so much easier seeing other people’s meal plans.

    Posted 12.12.20 Reply
  6. Stephanie wrote:

    This is SO inspiring! I haven’t been able to diet in years because of my chronic gastrointestinal illness, but my husband loves a good low-carb or keto diet. I’ll have to recommend something like this meal plan to him. It even sounds like it might work for my tricky tummy!

    Posted 12.13.20 Reply
    • props to him for that! my husband wanted to do this but boy one day in and he’s struggling already haha.

      xo Laura Leigh

      Posted 12.14.20 Reply
  7. Rach wrote:

    I seriously love how you have stuck to this and all your meals sound good! After the baby, might need to follow your plan!

    http://www.rdsobsessions.com

    Posted 12.13.20 Reply
    • thank you gal! the program has just done wonders for me – I can’t give it up/don’t want to stop. excited to see how we feel after the five days of low-carb. will keep you posted!

      xo Laura Leigh

      Posted 12.14.20 Reply
  8. greta wrote:

    Wow this is so much great information! This would be a good way to kickstart the year.

    Posted 12.14.20 Reply
  9. I’m already thinking about meal planning in the coming weeks so this is a great reference. Thanks for sharing! xoxo, Sarah

    Posted 12.14.20 Reply
  10. Lizzie wrote:

    Ahhh thank you for this! Finding things to eat is such a chore sometimes and I love lists like this where I don’t have to really think about it!

    Lizzie

    Posted 12.14.20 Reply
  11. Emily Wilkinson wrote:

    ooh I loved reading this & gathering meal ideas from this post! thanks for sharing!

    Posted 12.15.20 Reply