Low-Carb Challenge Week One Menu and Grocery List

WEEK 1 MEAL PLAN, GROCERY LIST & PREP TIPS

This page provides everything you need for the first week of the 21-Day Low-Carb Challenge, including:

  • Tips for meal prep
  • The first week’s menus with links to the recipes
  • A list of groceries to gather

Scroll down to view or download the resources. 

MEAL PREP HELPFUL TIPS

On the day before you start following Week 1 of the meal plan, do the following:

Are you very short on time during the week?

Here are some additional suggestions to reduce the amount of cooking you need to do during the week.

EXTRA TIPS FOR WEEK ONE

Here are some tips to make your week go smoothly:

On Day 7, you’ll be cooking chicken thighs in a slow cooker. To save time that morning, you may want to combine the ingredients the night before and store them in a container in the refrigerator.

You’ll need 2 ripe avocados (3 if two people are following the diet plan). Hard avocados will ripen within three days when stored at room temperature. When ripe, store them in the refrigerator. 

Not a fan of avocados? Substitutions are provided in the meal plan.

You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person, while the dinners are set up to feed two or more people. If you have a partner following this meal plan with you, you will need to adjust the grocery list to accommodate the extra breakfast and lunch recipes.

Whenever possible, I tried to minimize waste by including leftovers in later meals. Meals that utilize leftovers are noted on the meal plan below, and leftover solutions are presented within the downloadable meal plan below.

Unless otherwise stated, you will eat one serving of each menu item.

Low-Carb Meal Plan - Week 1 At-A-Glance

Below, you can download all or part of the Week 1 Meal Plan or scroll down and view the plan online.

21-Day Low-Carb Meal Plan - Week 1 At-A-Glance

DAY BREAKFAST LUNCH DINNER

DAY 1
Cal: 1,153
Fat: 79.9g
Carbs: 55.1g
Fiber: 18.9g
Protein: 59.1g

Grilled Hamburger Patty w/ Herb Sauce

Sautéed Green Vegetables

DAY 2
Cal: 1,207
Fat: 86.5g
Carbs: 65.4g
Fiber: 26.3g
Protein: 46.1g

Quiche Lorraine; Steamed Broccoli & Cauliflower

DAY 3
Cal: 1,079
Fat: 79.1g
Carbs: 42.3g
Fiber: 13.2g
Protein: 58.1g

Leftover Quiche Lorraine

DAY 4
Cal: 1,241
Fat: 85.3g
Carbs: 61.1g
Fiber: 17.7g
Protein: 62.4g

DAY 5
Cal: 1,173
Fat: 89.1g
Carbs: 53.5g
Fiber: 18.5g
Protein: 55g

Blueberry Cream Smoothie; Blackberries (6oz.)

Savory Salad w/ Hard-Boiled Egg; Leftover Homemade Walnut Vinaigrette

Portabella Salmon Melt; Leftover Mexican-Style Cauliflower Rice; Steamed Broccoli

DAY 6
Cal: 1,211
Fat: 81.1g
Carbs: 59.6g
Fiber: 18.9g
Protein: 72.9g

Leftover Our Favorite Meatloaf; Roasted Red Onion w/Anchovy Butter; Leftover Steamed Broccoli

DAY 7
Cal: 1,283
Fat: 86.9g
Carbs: 62.6g
Fiber: 19.7g
Protein: 73.4g

21-Day Low-Carb Challenge - Week 1 Grocery Lists

Below, you’ll find two grocery lists. The first list provides the ingredients and amounts for the week one recipes.

The second list includes staples and optional ingredients that are needed for each week of the Low-Carb Meal Plan Series. You should have those staples/items in your kitchen before starting the meal plans.

Food Category Week 1 Ingredients & Amounts

Canned Goods

  • Black Beans - 1 cup (172g)
  • Garbanzo Beans (Chickpeas) - 1 15.5-oz. (439g) can
  • Mushrooms, subs. fresh - 6 ounces (169g)
  • Natural Almond Butter - 2 tablespoons (31g)
  • Natural Peanut Butter - 2 tablespoons (32g)
  • Canned or Packaged Salmon in Water - 5 ounces (142g)
  • Stewed Tomatoes - 2 cups (500g can)
  • Tomato Paste - 6 ounces (170g)

Dairy

  • Shredded Cheddar Cheese - 1.5 cup (169g)
  • Feta Cheese - 1/4 cup (28g)
  • Gruyere Cheese - 1 cup (108g)
  • Grated Parmesan Cheese - 3 tablespoons (18g)
  • Swiss Cheese - 1 cup (108g)
  • Heavy (Whipping) Cream - 2 cups (475g)
  • Eggs - 16 large

Frozen

  • Frozen bag of Green Beans, subs. fresh - 1-lb. (454g) bag
  • Frozen bag of Broccoli & Cauliflower, subs. fresh - 1-lb. (454g) bag
  • Frozen bag of Broccoli, subs. fresh - 1-lb. (454g) bag
  • Frozen bag of Cauliflower Rice, subs. fresh florets - 1-lb. (454g) bag
  • Frozen Blueberries - 1/2 cup (74g)
  • Frozen Strawberries - 1 cup (140g)

Meat

  • Bacon - 12 thick sliced (144g)
  • Ground Beef, subs. ground turkey - 1 pound (454g)
  • Bone-in, skin-on Chicken Thighs - 1-lb. (454g)
  • Cod Fillets - 1 pound (454g)
  • Cooked Ham - 1/4 cup (34g)
  • Hamburger Patty - 1/4 pound (114g)

Miscellaneous

  • Onion Soup Mix, dry - 2 tablespoons (14g)
  • Pork Rinds - 1 ounce (28g)
  • Unsweetened Hemp Milk, subs. almond milk - 1 cup (243g)
  • Unsweetened Almond Milk, subs. hemp milk - 1 cup (240g)

Nuts & Seeds

  • Ground Flaxseed, subs. hemp or chia seeds - 1 tablespoon (7g)
  • Hemp Seeds, subs. chia seeds or flaxseed - 1 tablespoon (10g)
  • Raw Pumpkin Seeds, subs. other seeds - 1 tablespoon (7g)
  • Walnuts - 11 tablespoon (80g)

Produce

  • Apple - 1 medium-size
  • Asparagus spears - 1 pound (454g)
  • Avocado - 2 medium-sized
  • Green Cabbage, use bagged or subs. other greens - 1 cup (89g)
  • Celery - 4 stalks (160g)
  • Cucumber - 1/2 cup (67g)
  • Garlic, subs. pre-minced garlic - 6 cloves (18g)
  • Grape Tomatoes - 15 (120g)
  • Green Onions - 2 medium (30g)
  • Onions (Yellow or White) - 3 medium-sized
  • Red Onions - 3 medium-sized
  • Green Bell Pepper, subs. other colored peppers - 2 medium-sized
  • Red Bell Peppers, subs. other colored peppers - 1 small
  • Portabella Mushroom Caps - 2 large (168g)
  • Roma tomato, substitute other tomatoes - 1 medium
  • Mixed Salad Greens (a.k.a. Spring Mix) - 10-20 cups (640g)
  • Spinach - 12 cups (360g)
  • Green Squash (a.k.a. Zucchini) - 1 medium-sized (196g)
  • Yellow (Summer) Squash - 1 medium-sized (196g)
  • Fresh Strawberries, subs. other berries or apple - 2 cups (304g)
  • Tomato, regular - 1 medium-sized

21-Day Low-Carb Staples and Optional Ingredients.

Have these items on hand for the three weeks of the meal plan series

Food Category Staples and Optional Ingredients

Optional Ingredients

  • Anchovies - 1 ounce (28g)
  • Collagen Hydrolysate (or Protein Powder)
  • Flavored Balsamic Vinegar
  • 3 Lemons, preferably organic, subs. lemon juice
  • MCT Oil
  • Mrs. Dash Original Blend Seasoning, subs. another seasoning
  • Potato Starch, subs. flour
  • Raisins, can subs. dates
  • Sesame Seeds, can subs. other raw seeds
  • Sugar, can use sugar substitute
  • Unsweetened Full-Fat Coconut Milk, subs heavy cream, or nut milk
  • Unsweetened Shredded Coconut
  • White Wine

Staple Ingredients

SPICES

  • Chili Powder
  • Cinnamon
  • Crushed Red Pepper Flakes
  • Dried Basil
  • Dried Chives
  • Dried Dill Weed
  • Dried Oregano
  • Dried Parsley Leaves
  • Garlic Powder
  • Ground Cumin
  • Italian Herb Seasoning
  • Paprika
  • Onion Powder
  • Salt & Ground Black Pepper
  • Sea Salt
  • Dried Thyme

OILS

  • Avocado Oil
  • Coconut Oil
  • Extra Virgin Olive Oil

MISCELLANEOUS

  • Beef Broth
  • Chicken Broth
  • Dates, pitted small container
  • Dill Relish
  • Dijon Mustard
  • Full-fat Mayonnaise,  best if made with avocado oil
  • Full-fat Salad Dressing, such as Primal Kitchen brand
  • Kalamata (Greek) Olives, can subs. other olives
  • Lemon Juice
  • Lime Juice
  • Low-Sugar Ketchup
  • Prepared Horseradish
  • Red Wine Vinegar
  • Salsa
  • Soy Sauce
  • Swerve Confectioners, subs. Sw. Granular or other sugar subs
  • Unsweetened Almond Milk, can subs. other nut milks
  • Unsweetened Hemp Milk, can subs. other nut milks
  • Vanilla Extract
  • Worcestershire Sauce
  • Yellow Mustard