Starting a new eating pattern can feel intimidating, but a structured plan makes it simple and enjoyable. This 7-day low-carb, high-fiber meal plan is designed to fuel your body with steady energy, support digestion, and keep you full thanks to the power of plant-based protein and fiber. Every day features colorful vegetables, hearty legumes, nuts, seeds, and wholesome grains that help reduce cravings and balance blood sugar.
Unlike restrictive diets, this plan focuses on satisfaction and variety—think savory enchiladas, creamy chia puddings, crunchy veggie wraps, and warming soups. By spacing your calories evenly throughout the day, you’ll stay energized, avoid the dreaded afternoon slump, and never feel like you’re running on empty. Let’s dig in!
Meal Plan at a Glance
| Breakfast / A.M. Snack | Lunch / P.M. Snack | Dinner |
|---|---|---|
| Spanakopita sandwich & strawberries / Rice Cake Snackwich | Veggie wrap / Carrots & hummus | Black Bean & Squash Enchiladas |
| Chia pudding / Energy balls & apple | Lentil pasta / Yogurt bark & walnuts | Tofu stir-fry |
| Chia pudding / Yogurt & raspberries | Chickpea salad & edamame / Energy balls | Cauliflower & Chickpea Pitas |
| Chia pudding / Yogurt bark & walnuts | Quinoa salad & hummus / Crackers | Butternut Squash Soup & Veggie Grilled Cheese |
| Chia pudding / Rice Cake Snackwich | Lentil salad & edamame / Energy balls | Mushroom & Spinach Stew |
| Blueberry smoothie / Yogurt & strawberries | Chickpea salad / Crackers | Tofu & Broccoli Stir-Fry |
| “Egg-in-a-hole” peppers & orange / Energy balls | Quinoa & Veggie Bowl / Toast with berries | Zucchini Lasagna |
Day 1: Butternut Squash & Black Bean Enchiladas
Breakfast (332 Calories)
- 1 serving Spanakopita Breakfast Sandwich
- ½ cup strawberries
Morning Snack (224 Calories)
- 1 serving Rice Cake Snackwich with almond butter & chia seeds
Lunch (460 Calories)
- Cucumber Veggie Green Goddess Wrap
- ⅓ avocado
Afternoon Snack (299 Calories)
- Garlic hummus
- 4 carrot sticks
- 2 servings whole-wheat crackers
Dinner (522 Calories)
- Black Bean & Butternut Squash Enchiladas
- 1 medium apple
Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbs, 46g fiber, 2,148 mg sodium
- To make it 1,500 calories: Remove whole-wheat crackers from P.M. snack.
- To make it 2,000 calories: Add 1 Greek yogurt (5 oz.) + 1 medium pear to lunch.
Day 2: Tofu Stir-Fry with Veggies
Breakfast (321 Calories)
- 3-Ingredient Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (297 Calories)
- 1 serving Anti-Inflammatory Energy Balls
- 1 medium apple
Lunch (465 Calories)
- Lentil & Spinach Skillet Pasta
Afternoon Snack (220 Calories)
- Raspberry-Lemon Yogurt Bark
- 2 tbsp walnuts
Dinner (554 Calories)
- Ginger-Tahini Tofu Stir-Fry with Broccoli & Bell Peppers
Daily Totals: 1,857 calories, 79g fat, 18g saturated fat, 93g protein, 192g carbs, 37g fiber, 1,520 mg sodium
- To make it 1,500 calories: Skip A.M. snack.
- To make it 2,000 calories: Add 1 tbsp peanut butter to A.M. snack + 1 tbsp walnuts to P.M. snack.
Day 3: Cauliflower & Chickpea Pitas
Breakfast (321 Calories)
- Chia Chocolate-Strawberry Pudding
Morning Snack (237 Calories)
- Greek-style yogurt (plain, low-fat, 5 oz.)
- ½ cup raspberries
- 1 tbsp peanut butter
Lunch (511 Calories)
- Chickpea Salad with lemon & herbs
- 1 cup edamame (steamed, lightly salted)
Afternoon Snack (203 Calories)
- Anti-Inflammatory Energy Balls
Dinner (521 Calories)
- Roasted Cauliflower & Chickpea Pitas with Sun-Dried Tomato Sauce
Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbs, 38g fiber, 1,758 mg sodium
- To make it 1,500 calories: Skip peanut butter at A.M. snack + P.M. snack.
- To make it 2,000 calories: Add 2 tbsp walnuts + 1 banana to breakfast.
Day 4: Butternut Squash Soup & Grilled Cheese
Breakfast (321 Calories)
- Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (220 Calories)
- Yogurt Bark with raspberries
- 2 tbsp walnuts
Lunch (511 Calories)
- Quinoa Salad with roasted veggies & hummus
- 4 whole-grain crackers
Afternoon Snack (299 Calories)
- Garlic hummus with carrots & crackers
Dinner (461 Calories)
- Butternut Squash Soup
- Whole-Grain Grilled Cheese with apple slices
- Arugula salad with balsamic vinaigrette
Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbs, 35g fiber, 2,242 mg sodium
- To make it 1,500 calories: Skip crackers at P.M. snack.
- To make it 2,000 calories: Add 1 pear to lunch + 1 tbsp walnuts to A.M. snack.
Day 5: Mushroom & Spinach Stew
Breakfast (322 Calories)
- Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (225 Calories)
- Rice Cake Snackwich
Lunch (511 Calories)
- Lentil Salad with herbs & olive oil
- 1 cup edamame
Afternoon Snack (203 Calories)
- Anti-Inflammatory Energy Balls
Dinner (499 Calories)
- Mushroom & Spinach Stew with white beans
Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbs, 35g fiber, 1,713 mg sodium
- To make it 1,500 calories: Skip P.M. snack.
- To make it 2,000 calories: Add ½ cup raspberries to A.M. snack + Greek yogurt to lunch + 1 orange to P.M. snack.
Day 6: Tofu & Broccoli Stir-Fry
Breakfast (297 Calories)
- Lemon-Blueberry Smoothie
Morning Snack (229 Calories)
- Greek yogurt (5 oz., plain)
- ½ cup strawberries
- 1 tbsp peanut butter
Lunch (511 Calories)
- Chickpea Salad with cucumber & herbs
- 4 whole-wheat crackers
Afternoon Snack (179 Calories)
- Garlic hummus with carrots & crackers
Dinner (584 Calories)
- Tofu & Broccoli Stir-Fry
- ½ cup brown rice
Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbs, 28g fiber, 1,870 mg sodium
- To make it 1,500 calories: Skip peanut butter at A.M. snack + P.M. snack.
- To make it 2,000 calories: Add ½ avocado to lunch.
Day 7: Zucchini Lasagna
Breakfast (347 Calories)
- “Egg in a Hole” Peppers with Avocado Salsa
- 1 medium orange
Morning Snack (203 Calories)
- Energy Balls
Lunch (555 Calories)
- Quinoa & Veggie Bowl with tahini dressing
- Arugula salad with balsamic vinaigrette
Afternoon Snack (206 Calories)
- Mascarpone & Berries Toast
Dinner (516 Calories)
- Zucchini Lasagna with ricotta & spinach
Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbs, 35g fiber, 2,665 mg sodium
- To make it 1,500 calories: Skip A.M. snack + side salad at dinner.
- To make it 2,000 calories: Add 2 tbsp walnuts to A.M. snack + Greek yogurt to P.M. snack.