Meal plan with under 100g carbs

In just a few clicks, generate your own meal plan with under 100g carbs or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1475cal, 82g protein, 86g net carbs, 79g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
High-protein granola bar, fruit juice
Chicken-broccoli-rice bowl, roasted almonds
Simple chicken breast, olive oil drizzled broccoli
Pistachios
Tue
Wed
Peanut butter and jelly sandwich, roasted almonds
Grilled peanut butter and banana sandwich, roasted peanuts
Thu
Fri
Protein shake, sunflower seeds, applesauce
Toast with butter, string cheese, boiled eggs
Sat
Simple mozzarella and tomato salad, fruit juice, roasted almonds
Caesar salad wrap, grapes
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Almonds
2 cup, whole (268g)
Sunflower kernels
1 oz (28g)
Spices and Herbs
Black pepper
1/10 oz (3g)
Salt
7/24 oz (8g)
Garlic powder
2 dash (1g)
Fresh basil
2 tsp, chopped (2g)
Vegetables and Vegetable Products
Frozen broccoli
18 oz (506g)
Romaine lettuce
4 leaf inner (24g)
Onion
1 tbsp, chopped (10g)
Tomatoes
1 medium whole (2-3/5" dia) (122g)
Fats and Oils
Olive oil
1 1/4 oz (40mL)
Cooking spray
1 1/2 spray , about 1/3 second (1 NLEA serving) (0g)
Caesar salad dressing
1 tbsp (15g)
Balsamic vinaigrette
2 tsp (10mL)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (672g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Snacks
High-protein granola bar
4 bar (160g)
Fruits and Fruit Juices
Fruit juice
24 fl oz (720mL)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Applesauce
2 to-go container (~4 oz) (244g)
Grapes
1 1/4 cup (115g)
Baked Products
Bread
8 slice (256g)
Tortillas
1 tortilla (approx 7-8" dia) (49g)
Legumes and Legume Products
Peanut butter
1/4 cup (72g)
Roasted peanuts
3/4 cup (110g)
Sweets
Jelly
3 serving 1 tbsp (63g)
Beverages
Water
2 cup(s) (474mL)
Protein powder
2 scoop (1/3 cup ea) (62g)
Dairy and Egg Products
Eggs
4 1/2 medium (200g)
String cheese
2 stick (56g)
Butter
2 tsp (9g)
Parmesan cheese
1/2 tbsp (3g)
Fresh mozzarella cheese
1 1/3 oz (38g)
snack prep - 4 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    1 cup (123g)
  • dinner prep - 2 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic powder
    2 dash (1g)
  • 1
    First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
    2
    STOVETOP
    3
    Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
    4
    Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
    5
    BAKED
    6
    Preheat oven to 400 degrees Fahrenheit.
    7
    Place chicken on broiler pan (recommended) or baking sheet.
    8
    Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
    9
    BROILED/GRILLED
    10
    Setup oven so top rack is 3-4 inches from heating element.
    11
    Set oven to broil and preheat on high.
    12
    Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    2. Olive oil drizzled broccoli
    140 cals, 5p, 4c, 9f (per meal)
  • ,
  • Black pepper
    2 dash (0g)
  • Salt
    2 dash (1g)
  • Frozen broccoli
    4 cup (364g)
  • Olive oil
    4 tsp (20mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 2 days
    1. Chicken-broccoli-rice bowl
    315 cals, 32p, 31c, 6f (per meal)
  • Boneless skinless chicken breast, raw
    1/2 lb (224g)
  • Frozen broccoli
    1/2 package (142g)
  • Flavored rice mix
    1/2 pouch (~5.6 oz) (79g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • breakfast prep - 4 days
    1. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • 2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • lunch prep - 3 days
    1. Peanut butter and jelly sandwich
    190 cals, 6p, 28c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Peanut butter
    1/2 tbsp (8g)
  • Jelly
    1 serving 1 tbsp (21g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the peanut butter on one slice of bread and the jelly on the other.
    2
    Put the slices of bread together and enjoy.
    2. Roasted almonds
    335 cals, 11p, 5c, 27f (per meal)
  • ,
  • Almonds
    6 tbsp, whole (54g)
  • dinner prep - 3 days
    1. Grilled peanut butter and banana sandwich
    245 cals, 8p, 27c, 10f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Banana, sliced
    1/2 medium (7" to 7-7/8" long) (59g)
  • Peanut butter
    1 tbsp (16g)
  • Cooking spray
    1/2 spray , about 1/3 second (1 NLEA serving) (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • breakfast prep - 2 days
    1. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 oz (28g)
  • 3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    snack prep - 2 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    2 medium (88g)
  • 1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    dinner prep - 1 days
    1. Caesar salad wrap
    410 cals, 20p, 26c, 24f (per meal)
  • Romaine lettuce, torn into bite-sized pieces
    4 leaf inner (24g)
  • Parmesan cheese
    1/2 tbsp (3g)
  • Onion
    1 tbsp, chopped (10g)
  • Caesar salad dressing
    1 tbsp (15g)
  • Tomatoes, sliced
    1/2 plum tomato (31g)
  • Tortillas
    1 tortilla (approx 7-8" dia) (49g)
  • Eggs, hard-boiled and sliced
    2 extra large (112g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Toss romaine, onion, cheese and dressing to coat.
    2
    Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
    3
    Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
    2. Grapes
    75 cals, 1p, 12c, 1f (per meal)
  • Grapes
    1 1/4 cup (115g)
  • lunch prep - 1 days
    1. Simple mozzarella and tomato salad
    160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 tsp, chopped (2g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Arrange the tomato and mozzarella slices in an alternating fashion.
    2
    Sprinkle the basil over the slices and drizzle with dressing.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • 3. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • Almonds
    4 tbsp, whole (36g)
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