2090 Calorie Low Carb Meal Plan for Weight Loss or Maintenance
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Carb diet, a dietary approach that minimizes sugar and starch intake, favoring protein and healthy fats to support weight management and energy levels.
Whether you're aiming to shed a few pounds or maintain your current weight, a 2090 calorie meal plan might be what you need to reach your goals. For those following a low-carb diet, this calorie target can help you manage your carbohydrate intake while ensuring you meet your nutritional needs. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- Turkish Style Zucchini Fritters
1 serving
Lunch
- White Bean & Artichoke Toast
1 serving
- Chocolate Coconut Protein Shake
1 shake
Dinner
- Rosemary Lemon Grilled Scallops
2 servings
- Buttered Egg Noodles
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 1962 Calories, 157g protein, 100g fat, and 124g carbs (93g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Peanut Butter Protein Yogurt 1 serving
- Pecans 1 ounce
Lunch
- Post-Workout Banana Protein Smoothie 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Dinner
- Pan Fried T-bone 4 oz
- Sautéed Mushrooms with Green Peas 1 serving
Snack
- Trail Mix 1 serving
Day 2
Breakfast
- Egg Whites on Toast 1 slice
- Protein-boosted Honey Yogurt 1 serving
Lunch
- Tuna Stuffed Pepper 1 serving
- Avocado 1 avocado
Dinner
- Green Pea & Almond Salad 1 serving
Snack
- Peach and Peanut Butter Snack 1 serving
Day 3
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
Lunch
- Protein-boosted Yogurt 1 serving
Dinner
- Pan Fried T-bone 4 oz
- Sautéed Mushrooms with Green Peas 1 serving
Snack
- Raspberry Peanut Butter Protein Smoothie 1 serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
- Cottage Cheese & Peaches 0.5 serving
Lunch
- Spinach & Avocado Soup 1 serving
Dinner
- Green Pea & Almond Salad 1 serving
Snack
- Trail Mix 1 serving
Day 5
Breakfast
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Pecans 1 ounce
Dinner
- Pan Fried T-bone 4 oz
- Sautéed Mushrooms with Green Peas 1 serving
Snack
- Yogurt with Avocado & Basil 1 serving
Day 6
Breakfast
- Peanut Butter Protein Oats 1 serving
- Peach and Peanut Butter Snack 1 serving
Lunch
- Spinach & Avocado Soup 1 serving
Dinner
- 2- minute "Quick Broiled" Tuna Steaks 1.5 steak
- Summer Pepper and Tomato Salad 0.5 serving
Snack
- Trail Mix 1 serving
Day 7
Breakfast
Lunch
- Protein-boosted Yogurt 1 serving
Dinner
- Pan Fried T-bone 4 oz
- Sautéed Mushrooms with Green Peas 1 serving
Snack
- Raspberry Peanut Butter Protein Smoothie 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
Learn More Start a Free Account
Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more