Meal Plan: 14 Days of Konjac-Based Low-Carb Meals

If your low-carb life currently feels like a sad loop of boiled eggs and regret, this is your escape hatch.

Welcome to a 14 day meal plan built around konjac — the magical, almost-no-carb, almost-no-calorie ingredient that lets you eat like a champion while your carbs quietly pack their bags and leave town.

This is not a crash diet. This is a konjac meal plan that’s easy, repeatable, and weirdly satisfying — with rice bowls, noodle stir-fries, and comfort food that doesn’t punch your macros in the face.

Before we start, bookmark the recipes + shop hub for step-by-step ideas and bundles:
👉 https://www.welllean.com/blogs/recipes

 

Why Konjac Works for Low-Carb Living

Konjac (also called shirataki) is made from the konjac root. It’s:

• Extremely low in net carbs
• Virtually calorie-free
• High in glucomannan fiber (translation: keeps you full)
• Neutral in taste, which means it becomes whatever flavor boss you throw at it.

That’s why it’s the backbone of this low carb meal plan — you get volume, texture, and comfort food vibes without carb guilt.

 

How to Prep Konjac So It Actually Tastes Good

If you skip this, you will regret your life choices.

1. Rinse konjac rice or noodles under running water for 30–60 seconds.
2. Dry-pan them on medium heat for 2–3 minutes until squeaky and moisture is gone.
3. THEN add oil, sauce, or broth.

Boom. No weird smell, no sad texture, just legit food.

 

The 14 Day Konjac Meal Plan

Each day has one main konjac-based meal. Mix and match for lunch or dinner — you’re an adult, live dangerously.

Week 1

Day 1 – Garlic Chicken Konjac Rice Bowl
Sauté chicken, garlic, bell peppers. Toss with konjac rice + soy sauce.

Day 2 – Spicy Peanut Konjac Noodles
Konjac noodles + peanut butter, chili paste, lime, shredded cabbage.

Day 3 – Mediterranean Veg Rice
Konjac rice + olives, cherry tomatoes, feta, olive oil.

Day 4 – Creamy Mushroom “Risotto”
Konjac rice, mushrooms, garlic, splash of cream, parmesan.

Day 5 – Shrimp Fried Rice
Shrimp, scallions, egg, sesame oil, konjac rice.

Day 6 – Thai Red Curry Noodles
Konjac noodles simmered in coconut milk + red curry paste + veggies.

Day 7 – Taco Rice Bowl
Spiced ground turkey, konjac rice, salsa, avocado, sour cream.

Week 2

Day 8 – Lemon Herb Chicken Rice
Konjac rice + grilled chicken, lemon zest, herbs.

Day 9 – Beef & Broccoli Noodles
Konjac noodles stir-fried with soy, garlic, and tender beef.

Day 10 – Kimchi Fried Rice
Konjac rice + kimchi, egg, sesame seeds.

Day 11 – Pesto Veggie Noodles
Zoodles + konjac noodles + basil pesto.

Day 12 – Butter Garlic Prawns with Rice
Konjac rice drenched in butter, garlic, chili flakes.

Day 13 – Cheesy Mexican Rice Skillet
Konjac rice + taco seasoning + cheddar + jalapeños.

Day 14 – Comfort Bowl Finale
Konjac noodles in bone broth with spinach, soft-boiled eggs, and scallions.

You just finished a 14 day meal plan without sacrificing taste, sanity, or social life. Respect.

 

Shopping List

Konjac Staples

• Organic Well Lean Konjac Rice – 6 Pack
  https://www.welllean.com/collections/all-products-1/products/organic-well-lean-rice
• Organic Well Lean Konjac Rice – 10 Pack
  https://www.welllean.com/products/organic-well-lean-shirataki-konjac-rice-pack-of-10
• Organic Well Lean Konjac Noodles – 10 Pack
  https://www.welllean.com/products/organic-well-lean-shirataki-konjac-noodles-pack-of-10

Proteins

• Chicken breast
• Shrimp / prawns
• Lean beef or turkey
• Eggs

Veggies & Extras

• Bell peppers, broccoli, spinach, mushrooms
• Kimchi, olives, cherry tomatoes
• Coconut milk, pesto, soy sauce, garlic, lemon
• Cheese, sour cream, avocado

 

Tips to Stick With This Low Carb Meal Plan

• Batch cook proteins on Sunday. Your future self will send thank-you notes.
• Keep sauces bold — chili oil, garlic butter, curry paste. Konjac is a sponge; give it something worthy to absorb.
• Don’t obsess over perfection. If Day 10 becomes Day 8, nobody dies.

 

Final Thoughts

This konjac meal plan proves that low-carb living doesn’t have to taste like punishment. It’s filling, flexible, and — shockingly — fun.

For more step-by-step ideas, bundles, and inspiration, hit the recipes + shop hub here:
👉 https://www.welllean.com/blogs/recipes

Fourteen days. Zero boredom. Your carbs won’t even know what hit them.