7-Day No-Carb Meal Plan

A zero-carb week can trigger intense fat-burning, reduce water retention, and stabilise hunger. This plan gives you three full meals per day, plus optional no-carb snacks. Every recipe is simple, fast, and built around ketogenic, carnivore, and metabolic principles.

Day 1 — High-Protein Kickstart

Breakfast – Cheesy Spinach Omelette

Ingredients

• 3 eggs

• 1 handful spinach

• 40g cheddar or mozzarella

• 1 tbsp butter

• Salt, pepper

Method

1. Melt butter in a pan, add spinach until wilted.

2. Whisk eggs, pour in, add cheese.

3. Fold and cook until golden.

Lunch – Garlic Butter Chicken Thighs

Ingredients

• 2–3 chicken thighs (skin on)

• 1 tbsp butter

• 1 tsp garlic powder

• Salt, paprika

Method

1. Sprinkle chicken with seasonings.

2. Pan-fry or air-fry at 190°C for 22 mins until crispy.

3. Melt butter over the top before serving.

Dinner – Pan-Seared Salmon with Asparagus

Ingredients

• 1 salmon fillet

• 6–8 asparagus spears

• 1 tbsp olive oil

• Lemon juice, salt

Method

1. Cook salmon skin-side down until crispy.

2. Toss asparagus in oil and pan-cook for 3–4 mins.

3. Finish with lemon.

Day 2 — Fat-Burning Mode

Breakfast – Scrambled Eggs with Smoked Salmon

Ingredients

• 3 eggs

• 50–70g smoked salmon

• 1 tbsp butter

Method

1. Melt butter, scramble eggs gently.

2. Add smoked salmon pieces at the end.

Lunch – Bunless Beef Burger Stack

Ingredients

• 1–2 beef patties

• 1 slice cheese

• Lettuce leaves

• Mustard (0 carb)

Method

1. Grill patties.

2. Stack with cheese and lettuce.

3. Top with mustard.

Dinner – Roast Chicken Drumsticks

Ingredients

• 3 drumsticks

• 1 tbsp olive oil

• Salt, pepper, herbs

Method

1. Rub with oil & spices.

2. Bake at 200°C for 35–40 mins.

Breakfast – Keto Egg Muffins

Ingredients

• 4 eggs

• Chopped spinach

• Cooked bacon pieces

Method

1. Mix ingredients and pour into muffin tray.

2. Bake at 180°C for 15 mins.

Lunch – Tuna Mayo Boats

Ingredients

• 1 can tuna in water

• 1 tbsp full-fat mayo

• Lettuce leaves

Method

1. Mix tuna with mayo.

2. Fill lettuce leaves and eat like tacos.

Dinner – Ribeye Steak with Garlic Butter

Ingredients

• 1 ribeye

• 1 tbsp butter

• Garlic powder, salt

Method

1. Pan-sear steak 3–4 mins each side.

2. Top with garlic butter.

Day 4 — Protein Variety Day

Breakfast – 2-Egg & Bacon Plate

Ingredients

• 2–3 eggs

• 2–3 slices bacon

• Pepper

Method

1. Fry bacon.

2. Cook eggs in remaining fat.

Lunch – Grilled Prawns in Lemon Butter

Ingredients

• 150–200g prawns

• 1 tbsp butter

• Lemon juice

Method

1. Fry prawns in butter until pink.

2. Add lemon.

Dinner – Turkey Mince Stir Fry (No Veg Option Available)

Ingredients

• 250g turkey mince

• Salt, paprika

• (Optional zero-carb veg: spinach or courgette)

Method

1. Brown mince in pan.

2. Add seasoning; cook until crispy.

Day 5 — Ultra-Low-Carb Reset

Breakfast – Hard-Boiled Eggs & Avocado (Avocado optional <1g net carbs per slice)

Ingredients

• 2–3 eggs

• Salt
  (Skip avocado if doing strict zero-carb. Optional: ¼ avocado = 1g net carb)

Lunch – Grilled Chicken Breasts with Herb Oil

Ingredients

• 1–2 chicken breasts

• Olive oil

• Dried herbs

Method

1. Coat chicken in herb oil.

2. Grill until golden.

Dinner – Pork Chops with Creamy Mustard Sauce

Ingredients

• 1–2 pork chops

• 1 tbsp butter

• 1 tbsp Dijon mustard (0 carb)

• 2 tbsp double cream

Method

1. Pan-fry chops.

2. Add cream + mustard to form sauce.

Day 6 — High Satiety Weekend Plan

Breakfast – Omelette with Bacon Bits

Ingredients

• 3 eggs

• Bacon pieces

• Butter

Method

1. Fry bacon, add eggs, fold omelette.

Lunch – Sardines in Olive Oil Plate

Ingredients

• 1 tin sardines

• Salt, lemon

Method

1. Serve sardines straight with lemon.

2. Add extra olive oil if needed.

Dinner – Lamb Cutlets with Rosemary

Ingredients

• 2–3 lamb cutlets

• Rosemary

• Olive oil

Method

1. Season lamb and pan-sear for 2–3 mins each side.

Day 7 — Maximum Fat-Burning Finish

Breakfast – Keto Cheese & Egg Nests

Ingredients

• 2 eggs

• 40g shredded cheese

Method

1. Spread cheese in pan until melted into a nest shape.

2. Crack eggs in the middle and cook.

Lunch – Chicken Wings (Dry Rub)

Ingredients

• 6–8 wings

• Paprika, salt, garlic

Method

1. Coat wings in dry rub.

2. Air-fry 25 mins at 190°C.

Dinner – Grilled Sea Bass with Butter

Ingredients

• 1 fillet sea bass

• 1 tbsp butter

Method

1. Grill fish skin-side down.

2. Add butter at the end.

• Boiled eggs

• Jerky (check label — no sugar)

• Slices of hard cheese

• Salami

• Olives (very low carb)

• Tuna in olive oil

• Zero-carb electrolyte drink

Expected Results

Most people experience within 7 days:

• Rapid weight loss (2–5 kg)

• Flat stomach from reduced water retention

• Dramatically reduced cravings

• Increased energy and focus

Tip: Drink electrolytes (sodium, potassium, magnesium) to avoid low-carb fatigue.