These sample meal plans are low carb, which limits carbs to 20-50 carbs per day. Each meal should have protein, healthy fats, and veggies.

If you'd prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:

• quinoa
• whole oats
• whole wheat
• bran
• rye
• barley

Breakfast ideas

• poached egg with sliced avocado and a side of berries
• spinach, mushroom, and feta crustless quiche
• green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
• unsweetened Greek yogurt with berries and almonds

Lunch ideas

• smoked salmon with avocado and a side of asparagus
• lettuce wrap with grilled chicken, black beans, red pepper, and salsa
• kale and spinach salad with grilled tofu, chickpeas, and guacamole
• BLT wrap with celery sticks and peanut butter

Dinner ideas

• enchilada salad with chicken, peppers, mango, avocado, and spices
• ground turkey bake with mushrooms, onions, peppers, and cheese
• antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
• roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
• salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

• cauliflower hummus and veggies
• healthy homemade trail mix with nuts and dried fruit
• kale chips
• cottage cheese with cinnamon and flaxseeds
• spicy roasted chickpeas
• roasted pumpkin seeds
• tuna pouches
• steamed edamame
• strawberries and brie