980 Calorie Low Carb Meal Plan for Rapid Weight Loss
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.
If you're looking for a 980 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 980 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Turkey and Avocado Egg Wrap
1 serving
Cantaloupe
2 slices
Lunch
Chocolate Almond Milk Protein Shake
1 serving
Mediterranean Salad
1 serving
Dinner
Mustard and Shallot Salmon
1 serving
Grilled Asparagus
1 serving
Example Seven Day Plan
Here's a sample Low Carb meal plan with daily averages of 963 Calories, 79g protein, 47g fat, and 58g carbs (45g 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
Vanilla Protein Shake 1 serving
Lunch
Blueberry Vanilla Greek Yogurt 1 serving
Sliced bell pepper 1 pepper
Dinner
Basic chicken salad 1 serving
Balsamic Green Beans 0.5 serving
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 2
Breakfast
Egg Whites on Toast 1 slice
Cantaloupe 1 slices
Lunch
Tuna Stuffed Pepper 1 serving
Lebanese Tomato and Onion Salad 0.5 serving
Dinner
Chicken, Spinach, and Strawberry Salad 1 serving
Sautéed Zucchini 0.5 recipe
Snack
Granola 1 ounce
Day 3
Breakfast
Veggie Omelet 1 serving
Grapes 0.5 cup
Lunch
Blueberry Vanilla Greek Yogurt 1 serving
Strawberries 0.5 cup
Dinner
Basic chicken salad 1 serving
Garlic Balsamic Green Beans 1 serving
Snack
Heirloom Tomato Basil Mozzarella Salad 1 serving
Day 4
Breakfast
Basic Egg White Omelet 1 serving
Cinnamon Toast 1 slice
Lunch
Tuna Stuffed Pepper 1 serving
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Scallion Crusted Salmon 1 serving
Green Beans with Olive Oil, Balsamic, and Garlic 0.5 serving
Snack
Granola 1 ounce
Day 5
Breakfast
Vanilla Protein Shake 1 serving
Cantaloupe 1 slices
Lunch
Blueberry Vanilla Greek Yogurt 1 serving
Sliced bell pepper 0.5 pepper
Dinner
Grilled Zucchini Spears 0.5 serving
Snack
Heirloom Tomato Basil Mozzarella Salad 1 serving
Day 6
Breakfast
Basic Egg White Omelet 1 serving
Avocado Rice Cake 1 serving
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Basic chicken salad 1 serving
Balsamic Green Beans 0.5 serving
Snack
Granola 1 ounce
Day 7
Breakfast
Yogurt with Avocado & Basil 1 serving
Lunch
Tuna and Hummus 0.5 serving
Easy Spinach and Scallion Salad 1 serving
Dinner
Grilled Zucchini Spears 0.5 serving
Snack
Very Green Veggie 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.
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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