30-Day 30-Day Meal Plan

A complete 30-day 30-day meal plan with breakfasts, lunches, dinners, snacks, shopping list, prep tips and low-carb nutrition guidance.

This complete CarbWise meal plan is designed for simple low-carb eating, healthy weight management and practical everyday meals.

Use this plan as a flexible guide. Adjust portions to your appetite, goals, activity level and any medical advice you have received. Drink water regularly and season meals with herbs, spices, lemon juice and low-sugar sauces.

Plan Overview

  • Plan type: 30-Day
  • Duration: 30 days
  • Daily structure: breakfast, lunch, dinner and optional snack
  • Focus: protein, low-carb vegetables, healthy fats and simple meal prep

30-Day Meal Plan

Day 1

  • Breakfast: Avocado egg bowl
  • Lunch: Beef lettuce wraps
  • Dinner: Pork loin with cabbage
  • Snack: Small Greek yoghurt
  • Estimated daily nutrition: 1350 calories, 103g protein, 25g net carbs

Day 2

  • Breakfast: Greek yoghurt with chia and berries
  • Lunch: Turkey cheese salad box
  • Dinner: Turkey meatballs with courgette noodles
  • Snack: Handful of nuts
  • Estimated daily nutrition: 1440 calories, 111g protein, 28g net carbs

Day 3

  • Breakfast: Smoked salmon scrambled eggs
  • Lunch: Halloumi and roasted vegetable bowl
  • Dinner: Creamy mushroom chicken bake
  • Snack: Celery with cream cheese
  • Estimated daily nutrition: 1530 calories, 119g protein, 31g net carbs

Day 4

  • Breakfast: Mushroom and feta frittata
  • Lunch: Egg mayo lettuce cups
  • Dinner: Garlic butter chicken with broccoli
  • Snack: Boiled eggs
  • Estimated daily nutrition: 1620 calories, 95g protein, 34g net carbs

Day 5

  • Breakfast: Boiled eggs with cucumber and avocado
  • Lunch: Chicken avocado salad
  • Dinner: Air fryer salmon with greens
  • Snack: Cucumber sticks with tuna dip
  • Estimated daily nutrition: 1710 calories, 103g protein, 37g net carbs

Day 6

  • Breakfast: Spinach and cheese omelette
  • Lunch: Tuna cucumber boats
  • Dinner: Beef mince cauliflower skillet
  • Snack: Cheese cubes and olives
  • Estimated daily nutrition: 1350 calories, 111g protein, 22g net carbs

Day 7

  • Breakfast: Avocado egg bowl
  • Lunch: Beef lettuce wraps
  • Dinner: Pork loin with cabbage
  • Snack: Small Greek yoghurt
  • Estimated daily nutrition: 1440 calories, 119g protein, 25g net carbs

Day 8

  • Breakfast: Greek yoghurt with chia and berries
  • Lunch: Turkey cheese salad box
  • Dinner: Turkey meatballs with courgette noodles
  • Snack: Handful of nuts
  • Estimated daily nutrition: 1530 calories, 95g protein, 28g net carbs

Day 9

  • Breakfast: Smoked salmon scrambled eggs
  • Lunch: Halloumi and roasted vegetable bowl
  • Dinner: Creamy mushroom chicken bake
  • Snack: Celery with cream cheese
  • Estimated daily nutrition: 1620 calories, 103g protein, 31g net carbs

Day 10

  • Breakfast: Mushroom and feta frittata
  • Lunch: Egg mayo lettuce cups
  • Dinner: Garlic butter chicken with broccoli
  • Snack: Boiled eggs
  • Estimated daily nutrition: 1710 calories, 111g protein, 34g net carbs

Day 11

  • Breakfast: Boiled eggs with cucumber and avocado
  • Lunch: Chicken avocado salad
  • Dinner: Air fryer salmon with greens
  • Snack: Cucumber sticks with tuna dip
  • Estimated daily nutrition: 1350 calories, 119g protein, 37g net carbs

Day 12

  • Breakfast: Spinach and cheese omelette
  • Lunch: Tuna cucumber boats
  • Dinner: Beef mince cauliflower skillet
  • Snack: Cheese cubes and olives
  • Estimated daily nutrition: 1440 calories, 95g protein, 22g net carbs

Day 13

  • Breakfast: Avocado egg bowl
  • Lunch: Beef lettuce wraps
  • Dinner: Pork loin with cabbage
  • Snack: Small Greek yoghurt
  • Estimated daily nutrition: 1530 calories, 103g protein, 25g net carbs

Day 14

  • Breakfast: Greek yoghurt with chia and berries
  • Lunch: Turkey cheese salad box
  • Dinner: Turkey meatballs with courgette noodles
  • Snack: Handful of nuts
  • Estimated daily nutrition: 1620 calories, 111g protein, 28g net carbs

Day 15

  • Breakfast: Smoked salmon scrambled eggs
  • Lunch: Halloumi and roasted vegetable bowl
  • Dinner: Creamy mushroom chicken bake
  • Snack: Celery with cream cheese
  • Estimated daily nutrition: 1710 calories, 119g protein, 31g net carbs

Day 16

  • Breakfast: Mushroom and feta frittata
  • Lunch: Egg mayo lettuce cups
  • Dinner: Garlic butter chicken with broccoli
  • Snack: Boiled eggs
  • Estimated daily nutrition: 1350 calories, 95g protein, 34g net carbs

Day 17

  • Breakfast: Boiled eggs with cucumber and avocado
  • Lunch: Chicken avocado salad
  • Dinner: Air fryer salmon with greens
  • Snack: Cucumber sticks with tuna dip
  • Estimated daily nutrition: 1440 calories, 103g protein, 37g net carbs

Day 18

  • Breakfast: Spinach and cheese omelette
  • Lunch: Tuna cucumber boats
  • Dinner: Beef mince cauliflower skillet
  • Snack: Cheese cubes and olives
  • Estimated daily nutrition: 1530 calories, 111g protein, 22g net carbs

Day 19

  • Breakfast: Avocado egg bowl
  • Lunch: Beef lettuce wraps
  • Dinner: Pork loin with cabbage
  • Snack: Small Greek yoghurt
  • Estimated daily nutrition: 1620 calories, 119g protein, 25g net carbs

Day 20

  • Breakfast: Greek yoghurt with chia and berries
  • Lunch: Turkey cheese salad box
  • Dinner: Turkey meatballs with courgette noodles
  • Snack: Handful of nuts
  • Estimated daily nutrition: 1710 calories, 95g protein, 28g net carbs

Day 21

  • Breakfast: Smoked salmon scrambled eggs
  • Lunch: Halloumi and roasted vegetable bowl
  • Dinner: Creamy mushroom chicken bake
  • Snack: Celery with cream cheese
  • Estimated daily nutrition: 1350 calories, 103g protein, 31g net carbs

Day 22

  • Breakfast: Mushroom and feta frittata
  • Lunch: Egg mayo lettuce cups
  • Dinner: Garlic butter chicken with broccoli
  • Snack: Boiled eggs
  • Estimated daily nutrition: 1440 calories, 111g protein, 34g net carbs

Day 23

  • Breakfast: Boiled eggs with cucumber and avocado
  • Lunch: Chicken avocado salad
  • Dinner: Air fryer salmon with greens
  • Snack: Cucumber sticks with tuna dip
  • Estimated daily nutrition: 1530 calories, 119g protein, 37g net carbs

Day 24

  • Breakfast: Spinach and cheese omelette
  • Lunch: Tuna cucumber boats
  • Dinner: Beef mince cauliflower skillet
  • Snack: Cheese cubes and olives
  • Estimated daily nutrition: 1620 calories, 95g protein, 22g net carbs

Day 25

  • Breakfast: Avocado egg bowl
  • Lunch: Beef lettuce wraps
  • Dinner: Pork loin with cabbage
  • Snack: Small Greek yoghurt
  • Estimated daily nutrition: 1710 calories, 103g protein, 25g net carbs

Day 26

  • Breakfast: Greek yoghurt with chia and berries
  • Lunch: Turkey cheese salad box
  • Dinner: Turkey meatballs with courgette noodles
  • Snack: Handful of nuts
  • Estimated daily nutrition: 1350 calories, 111g protein, 28g net carbs

Day 27

  • Breakfast: Smoked salmon scrambled eggs
  • Lunch: Halloumi and roasted vegetable bowl
  • Dinner: Creamy mushroom chicken bake
  • Snack: Celery with cream cheese
  • Estimated daily nutrition: 1440 calories, 119g protein, 31g net carbs

Day 28

  • Breakfast: Mushroom and feta frittata
  • Lunch: Egg mayo lettuce cups
  • Dinner: Garlic butter chicken with broccoli
  • Snack: Boiled eggs
  • Estimated daily nutrition: 1530 calories, 95g protein, 34g net carbs

Day 29

  • Breakfast: Boiled eggs with cucumber and avocado
  • Lunch: Chicken avocado salad
  • Dinner: Air fryer salmon with greens
  • Snack: Cucumber sticks with tuna dip
  • Estimated daily nutrition: 1620 calories, 103g protein, 37g net carbs

Day 30

  • Breakfast: Spinach and cheese omelette
  • Lunch: Tuna cucumber boats
  • Dinner: Beef mince cauliflower skillet
  • Snack: Cheese cubes and olives
  • Estimated daily nutrition: 1710 calories, 111g protein, 22g net carbs

Shopping List

Protein

  • Eggs
  • Chicken breast or thighs
  • Salmon or white fish
  • Beef mince
  • Turkey slices or mince
  • Greek yoghurt

Vegetables and Salad

  • Spinach
  • Lettuce
  • Cucumber
  • Broccoli
  • Cauliflower
  • Courgette
  • Mushrooms
  • Cabbage

Healthy Fats and Extras

  • Avocado
  • Olive oil
  • Cheese
  • Olives
  • Nuts
  • Chia seeds
  • Herbs and spices

Meal Prep Instructions

  1. Boil eggs for quick breakfasts and snacks.
  2. Cook two protein options in advance, such as chicken and beef mince.
  3. Wash and chop salad vegetables for 2-3 days at a time.
  4. Prepare one low-carb side such as cauliflower rice or courgette noodles.
  5. Store meals in labelled containers and keep sauces separate until serving.

CarbWise Tips

  • Swap meals between days if needed.
  • Add extra non-starchy vegetables if you feel hungry.
  • Keep portions sensible even when meals are low-carb.
  • Check labels for hidden sugar in sauces, dressings and yoghurts.
  • Speak with a healthcare professional before major diet changes if you have medical conditions.

Related Guides

Frequently Asked Questions

Can I repeat meals?

Yes. Repeating meals makes shopping cheaper and meal prep easier.

Can I use this for Atkins?

This plan is low-carb and Atkins-friendly in style, but always check the phase rules and adjust ingredients to match your chosen phase.

Disclaimer: CarbWise content is for general information only and is not medical advice. Always speak to a qualified healthcare professional before making significant diet, weight loss or health changes.

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