Free 7 Day Low Carb Clean Eating Meal Plan And Grocery List

Free 7 Day Low Carb Clean Eating Meal Plan And Grocery List. For each day, we have selected these delicious dishes with great nutritional value.

You can individualize this meal plan if you have Additional exercise or you have physically demanding work. You can also slightly change or swap individual dishes.

I wish you a lot of fun with your low carb plan and a good appetite!

Day 1:

Breakfast: Spinach Mushroom Pan With Fried Eggs

[ads_custom_box title=”Ingredients” color_border=”#e87e04″]150 g fresh baby spinach, 50 g mushrooms, 1 tsp olive oil, 2 eggs, 1 egg white toast roll, salt, and pepper.[/ads_custom_box]

Spinach Mushroom Pan With Fried Eggs

How to Prepare: 


  1. Wash and chop the spinach and mushrooms.
  2. Fry mushrooms briefly in a pan with the oil.
  3. Remove and simmer the spinach with 2-3 tablespoons of water for 6-7 minutes. And Season everything. 
  4. Break the eggs and cook for 5-7 minutes.
  5. And finally, add it to the toasted buns. [/tds_note]

Lunch: Red Chicken Curry With Rice

[ads_custom_box title=”Ingredients” color_border=”#e87e04″]150 g rice, 1 tsp coconut oil, 150 g chicken breast, 1 tsp chia seeds, 1 spring onion, 1/4 stick lemongrass, 1/2 red bell pepper, 150ml coconut milk, 75ml chicken broth, 1/2 tsp red curry paste, 1 tbsp oat flakes, 1 tbsp nu3 organic coconut flour, Turmeric powder, salt, and pepper.[/ads_custom_box]

Red Chicken Curry With Rice

How to Prepare: 


  1. Rinse thoroughly with cold water, drain it, and put it aside.
    Heat coconut oil in a large frying pan.
  2. And gently fry chicken breast for about 2-3 minutes.
  3. Add chia seeds and all other ingredients into the hot pan. Heat while stirring, then simmer on low heat for about 20 minutes and let it simmer.
  4. Fish out the lemongrass from the curry. And season with salt to taste. Place the rice in a pot with boiling water and cook it for 2 minutes. Then drain the rice and serve it with the curry.
  5. Season generously with herbs, such as fresh Cilantro greens, and garnish with chia seeds.[/tds_note]

Dinner: Light Spaghetti Bolognese

[ads_custom_box title=”Ingredients” color_border=”#e87e04″]1 tsp olive oil, 100 g tartar, 1/2 onion, 1/2 clove garlic, 1 tbsp tomato paste, 1/2 canned tomatoes, peeled, 50ml vegetable stock, 175 g spaghetti, 175 g cocktail tomatoes, salt, and pepper.[/ads_custom_box]

Light Spaghetti Bolognese

How to Prepare: 


  1. Brown the ground meat in a pan.
  2. Chop the onion, press garlic, and add both to the meat. 
  3. Then add chopped herbs (thyme, rosemary, basil), tomato paste, canned tomatoes, and vegetable broth. 
  4. Season and simmer with the lid closed on low heat for about 15 minutes. 
  5. Preheat oven to 200 °C and cook cocktail tomatoes on a baking sheet for 10-15 minutes. Prepare pasta and then serve it with the Bolognese sauce and grilled tomatoes. [/tds_note]


If you don’t feel like a hot meal in the evening or don’t have much
Alternatively, you can prepare a protein shake. Mix 3 tablespoons of why protein with 200 ml of milk and one tablespoon of coconut oil. And you can use chia seeds as garnish.

With: 276 Kcal, 19g Carbs, 22g Protein, 11g Fats, and 1,8g Fiber.