Research suggests that eating a low-calorie, low-carb diet can help you lose weight.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.

natural peanut butter to P.M. snack.

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Day 2

Breakfast (288 calories, 22 g carbohydrates)

A.M. butter to breakfast and 1/3 cup hummus to P.M. snack.

See More:High-Protein, Low-Carb Breakfasts to Help You Lose Weight

Day 3

A.M.

Snack (35 calories, 9 g carbohydrates)

P.M. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.

sheetpan salmon and veggies

Day 4

Breakfast (229 calories, 30 g carbohydrates)

P.M. ## Day 5

A.M.

Snack (66 calories, 4 g carbohydrates)

P.M. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.

natural peanut butter to breakfast and 1 sliced avocado to dinner.

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Day 6

Lunch (348 calories, 30 g carbohydrates)

P.M. chopped walnuts at breakfast and add 2 Tbsp.

natural peanut butter to P.M. snack.

natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Chicken Cutlets with Sundried Tomato Cream Sauce

Day 7

A.M.

containers of chipotle-lime cauliflower taco bowls

No-Noodle Eggplant Lasagna

tofu veggie curry

Shrimp Cauliflower Fried Rice