The Ultimate Low Carb Diet Meal Plan for Women: 40 Low Carb Recipes for Serious Weight Loss (2024)

If you are serious about losing weight and getting healthy, read this ultimate low-carb diet meal plan for women. Low-carb diets are especially effective for women, even when other programs have failed.This beginner’s guide walks you through every low-carb detail you need. We’re talking health benefits, what you can and cannot eat, sanity-saving meal prep tips, grocery lists, and over forty—yes, that’s 4-0—breakfast, lunch, and dinner recipes.

For decades, studies have shown that low-carb diets are effective, healthy, budget-friendly ways of losing weight and improving overall health.

Today, I will share a little low-carb 101 with you, and then we’ll move on to the recipes. In case you’re wondering who I am or why I’m so enthusiastic about the low-carb lifestyle, I’ll give you a little Heather 101, too.

Just over ten years ago, I was around 175 pounds overweight, miserable, and depressed. I started alow-carb dietas a last-ditch effort to get myself off the couch and back into my children’s lives.

Well, it worked fast enough for me to gain enough confidence to start (slowly) exercising and (slowly) reclaiming myself.

You canread more about that here if you’d like.

How Many Carbs Should You Eat In A Day To Lose Weight On Low Carb Diet?

That’s a fabulous question that doesn’t have a one-size-fits-all answer. There are several different varieties of low-carb diets, and they all have different guidelines.

A standard low-carb diet reduces carbs to 50-100 grams daily.

More moderate low-carb eating plans allow for more carbs per day (100-150 grams). Theseare usually for the more active and lean after they have experienced weight loss.

Strict low-carb diets like theketogenic diet(keto) require keeping carbs under 20 grams.

If you’re a beginner, it’s best to check with your doctor before starting any new diet, especially if you have health issues.

Why Low Carb Diets Work

Less Hunger

Low-carb diets have appetite-suppressing effects, meaning you won’t always feel hungry on a low-carb diet. If you’ve ever experienced the, I just started my diet & now I’m starvingeffect, you’ll appreciate this benefit!Source

Another fab feature? Low-carb diets decrease cravings for carb-heavy foods like pasta and sugary treats, especiallyin women.

Better Heart Health

Heart disease is the leading cause of death in women. Low-carb diets help improve lipid (cholesterol) profiles by increasing the HDL or “good cholesterol” and decreasing triglycerides, a known risk factor for cardiovascular disease.

Migraine Relief

If you suffer from headaches, as I did before I started theketo diet, then you’ll be pleased to know that low-carb diets like the ketogenic diet reduce the occurrence of chronic migraines.

Increased Weight Loss

Low-carb dieters lose weight faster. Up to 2-3 times moreweight loss, to be exact. It’s fair to expect to lose anywhere from 5 to 15 pounds in the first two weeks of a low-carb diet.

Skeptics love to point out that this initial weight loss is water weight like that is a bad thing. Hello,have you never been bloated????

What Can You Eat On A Low Carb Diet?

While every low-carb diet has its own rules, these are a few traditional staples.

Protein

Chicken

Beef

Turkey

Pork

Fish

Eggs

Vegetables [Non-Starchy, Green Leafy Veggies are the Best]

Broccoli

Brussels Sprouts

Cauliflower

Cabbage

Cucumbers

Lettuce

Mushrooms

Peppers

Spinach

Tomatoes

Zucchini

Healthy Fats

Butter

Coconut Oil

Olive Oil

Ghee

MCT Oil

Dairy (Always Use Full-Fat Versions)

Real Butter

Sour Cream

Heavy Cream

Cheese

Nuts & Seeds

Foods to Avoid On A Low Carb Diet

Sugar & Sweets

Sugar

Fruit juice

Candy

Pastries

Cakes

Cereal

Starches

Pasta

Rice

Bread

Potatoes

Beans

Starchy Vegetables

Beets

Parsnips

Potatoes

Peas

Sweet Corn

Winter Squash

Grab your copy of the shopping list and get the 411 on all the best low-carb foods, swaps, and morehere.

If all of this sounds doable and you’re ready to start losing weightyesterday, you’ve got options.

Option One: Order my bookRebel Keto: The Totally Awesome Girl’s Guide To Losing Weight, Breaking the Rules & Having A Life Outside the Kitchen with 110 Low-Carb Recipes.

Option Two:Hire me as your Health Coach. I’m serious. You only get one life, and your health determines your longevity. You can find out more about myhealth coaching services here.

Option Three:Choose from the recipes I have selected for breakfast, lunch, and dinner for you in this blog post, organized by meal below.

Breakfast

Easy Baked Eggs

Meal prep these low-carb, high-protein egg muffins in less than 15 minutes & you’ll have breakfast for an entire week. Get the recipe onWord To Your Mother Blog.

Low Carb Burritos

“…as close to low-carb breakfast heaven as you can get.” Amen to that! Get the recipe on Living Chirpy

Chaffles (AKA: Low Carb Waffles)

A chaffle is the easiest two-ingredient breakfast to make and customize on a low-carb diet. Here’s the base recipe, plus six ways to make chaffles moreinteresting.

Easy Breakfast Muffins with Sausage

The perfect low carb, high protein breakfast recipe-with under 2 net carbs per muffin. Get the recipe here!

Blueberry Muffins

Swap all-purpose flour with almond flour to make these low-carb blueberry muffins, which have only 3.3 grams of carbs each. Get the recipehere.

Chia Pudding

Start your day with a refreshing breakfast with benefits. Get the details on how to make Chia Seed Pudding right here.

Avocado Baked Eggs

This easy breakfast (or snack) is packed with heart-healthy fats, fiber, and protein, keeping you full for hours! Get therecipe here.

Veggie Frittata

A healthy spin on a classic egg breakfast with less than 10 grams of carbs per serving. Get the recipe onTwo Purple Figs.

Sausage & Egg Casserole

Make life and busy mornings easier with this low carb breakfast recipe made in the slow cooker. (Only 5 grams of carbs) Get the recipe on All Day I Dream About Food

Cauliflower Hash Brown Egg Cups

A most delightful and delicious low carb breakfast with less than 1 carb per serving. Get the details on Cafe Delites.

Everything Bagels

Sounds too good to be true, but this Starbucks Chonga Bagel copycat recipe is most definitely real – with only 6 grams of net carbs. Find the recipe on Peace, Love and Low Carb

Cream Cheese Pancakes

Easy low carb breakfast that you can make ahead and freeze or put together in minutes! Get the recipe here.

Bacon Frittata

Packed with healthy fats and filling protein, these hunger busters make a fabulous low-carb breakfast or mid-morning snack. Get the recipe onRuled.Me

Egg Muffins

Make these easy low carb, high protein egg muffins ahead or put them together in 10 minutes on busy mornings. Details on Word To Your Mother Blog

Lunch

Cobb Salad

Here’s an easy and versatile salad that’s anything but boring-with less than 2 net carbs per serving. Find the recipe on That’s Low Carb?!

Chicken Enchilada Bowl

This low carb twist on a Mexican favorite is not just easy to make-it’s incredibly delicious with only 6 net carbs per serving. See it now on Hey Keto Mama.

Cauliflower Pizza

Yes, you can eat pizza! Just swap out the carb filled crust with this healthy version from One Little Project.

Garlic Chicken Wraps

This healthy, lunch idea is packed with veggies and is perfect for meal prep. Get the recipe on The Girl on Bloor

Tuna Stuffed Tomatoes

A low carb tuna melt without the bun-or the carbs! Only 2.5 net carbs. Get the recipe on Beauty and the Foodie.

Taco Salad

Loaded with Southwestern flavor, this low carb lunch is easy to prep, and is ready to eat in less than 30 minutes. Grab the recipe on Salt & Lavender

Mason Jar Zucchini Lasagna

Packed with protein these perfectly portable mason jar lasagnas make it easy to stay low carb during your lunch break. Only 10 net carbs per serving! Get the recipe on Food Faith Fitness.

Shrimp & Cauliflower Salad

Try combining healthy cauliflower with shrimp to make an ordinary salad extraordinary. Only 5 net carbs! Get the recipe on I Breathe I’m Hungry.

Italian Beef Roll Up

You won’t miss the bread or the prep work! Only 3 grams of carbs. From Organize Yourself Skinny

Avocado Tuna Salad

You’ll love this low carb version even more than the original! Get the recipe on The Honour System

Pizza Muffin In A Mug

Need a low carb lunch-ASAP? Try this fabulous recipe that manages to merge all of the savory flavors of pizza into a 2 minute microwavable muffin. Get the recipe on My Montana Kitchen

Healthy Homemade Tortillas

You may be surprised at how easy it is to make healthy, gluten-free tortillas with almond flour and coconut flour. These tortillas are grain free with 2.8 net carbs each.

Dinner

Flank Steak With Chimichurri

Prepare to become a flank steak fan. Get this low carb dinner recipe on How Sweet Eats.

One Pan Chicken Thighs with Mozzarella

An easy low carb one-skillet style dinner that you can make in 40 minutes with 1.9 net carbs per serving. Get the recipe on Word To Your Mother Blog

“Crack” Chicken

You can slow cook this cream cheese, cheddar and bacon ranch shredded crack chicken in the crockpot, or bake it in the oven and make low carb crack chicken – perfect for meal prep. Get the recipe right here.

Skinny Eggplant Rollatini

Sliced eggplants stuffed with spinach and cheese rolled up to create a guilt-free, low carb dinner with only 8 grams of carbs per serving. Get the recipe on Not Enough Cinnamon

Slow Cooker Balsamic Chicken

An easy, low carb chicken dinner with chicken, balsamic vinegar, garlic, broth, and a couple of spices with 3.5 net carbs per serving. Get the recipe on Word To Your Mother Blog.

Buffalo Chicken Meatballs

Low-carb doesn’t mean low flavor & this recipe proves it with only 2 net carbs! Grab the recipe on Buns in My Oven

Beef & Broccoli

Skip the sugar and the carbs the next time your cravings for Chinese stir fry kick in and make this crazy delicious and super simple Keto Beef and Broccoli stir-fry dinner. Seriously, this dinner couldn’t be easier and is a way healthier alternative to takeout that’s low carb, gluten-free, paleo and Whole30 approved.

Garlic Butter Salmon

Bring on the healthy omega-3’s with this amazing salmon baked in foil. Get the recipe on LittleSpiceJar.

Mississippi Pot Roast

The Original Mississippi Pot Roast recipe that makes a fabulous slow cooker dinner with less than one carb.

Crockpot Chicken Taco Soup

This soup recipe covers all the bases: family and freezer-friendly, low carb (6 net carbs per serving) it’s easy to throw and go –or set it and forget itin the crockpot, and it tastes way better than it looks in the picture:)

Crustless Pizza

Let’s be real. Everybody wants pizza on the weekends. It’s facts. This low carb recipe has you covered with only 2 carbs, and a 10 minute prep time. Get the recipe on 730 Sage Street

Shrimp & Grits

The ultimate comfort food – without the carbs! Loaded cauliflower rice subs in for the grits in this fabulous dinner recipe – that you can get right here.

Buttered Cod

Seriously, this one skillet recipe is a total game changer! Healthy and ready to go in 10 minutes with no carbs. Get the recipe on Valentina’s Corner

Jalapeno Shrimp Bake

This may be the ultimate low carb comfort food casserole! Dinner in under an hour? Yes, please! Get all the details on Cotter Crunch

Cauliflower Pot Pies

Looking for a little comfort food? These pot pies will not disappoint! Grab the details on It’s Cheatday Everyday

Easy Ground Beef Casserole

An easy low carb miracle dinner (with 3.6 net carbs per serving) that’s 100% family-friendly, ready in 30 minutes, and tastes like everything you ever wanted in a bacon cheeseburger. Get the recipe on Word To Your Mother Blog

Tuscan Garlic Chicken

This easy crockpot Tuscan Garlic chicken recipe makes a delicious low-carb dinner the family will love. Bonus: There is only 15 minutes of prep work for this healthy, low-carb chicken recipe. Get the details here.

Lemon Garlic Chicken

Check out this slow cooker lemon garlic chicken that you can cook in your crockpot, Instant Pot or oven! Get the details here!

Caprese Hasselback Chicken

This quick and easy low carb recipe is a lifesaver on busy weeknights: you can have dinner served within 30 minutes. Get the recipe on Low Carb Maven

Crockpot Shredded Chicken Chili

Healthy chicken, creamy cheese, and a hint of spice combine to create a low carb slow-cooking chili that’s a dinner favorite!

Broccoli Cheese Soup

Here’s a 5-ingredient low carb comfort food you can have on the dinner table in less than 30 minutes with only 4 net carbs per serving. Get the recipe on Wholesome Yum.

Low Carb Snacks

Peanut Butter Protein Balls

Keep these no-bake protein balls on hand in case of a snack attack! Get the recipe on Word To Your Mother Blog

Blueberry Smoothie

For an amazing snack-breakfast-or even a dessert! This blueberry vanilla smoothie will give you energy and curb cravings with only 3 carbs! Get the recipe on Fat For Weight Loss.

5 Ways To Make Cream Cheese Fat Bombs

These Cream Cheese Fat Bombs may be the easiest low carb dessert of all time – with less than 1 carb each. Plus – 4 variations of fat bombs with cream cheese – one with Macadamia nuts, one with Strawberries, one with Blueberries, and of course, one with chocolate:) Get the 411 on these cream cheese fat bombs here.

Chocolate Peanut Butter Fat Bombs

If you love chocolate and peanut butter candy this easy fat bomb recipe is what you need to kick your cravings to the curb – dairy-free:) Natural peanut butter + coconut oil + cocoa powder + stevia. Get the full recipe here

Chocolate Chip Cookie Dough Fat Bombs

Cream cheese, peanut butter, butter, and sugar-free chocolate chips create the ultimate keto sweet treat! Get the details here.

Shortbread Cookies with Almond Flour

I am obsessed with this shortbread cookies recipe. It’s easy, low carb, gluten-free, and it tastes like legit old school classic buttery shortbread.

Ok, so I know that was a lot of information and quite a few recipes. Hopefully, I have given you enough information to help you decide if a low carb diet is right for you.

If you need more resources or recipes, check out this resource page, or take a look around my site. Sign up here to get updates every time I publish a post! (No B.S. Guaranteed:)

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Save these low carb recipes so you can find them later!

Today’s Quote: “A great attitude becomes a great day which becomes a great month which becomes a great year which becomes a great life.”