Meal plan with under 20g carbs
In just a few clicks, generate your own meal plan with under 20g 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
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: Pre-made plan with PDF
This pre-made PDF plan (1475cal, 110g protein, 14g net carbs, 102g fat, 17g fiber per day) cannot be customized.
Day 1
1450cal, 108g protein, 18g net carbs, 93g fat, 28g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
8 oz (330cal, 29p, 0c, 23f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
1475cal, 102g protein, 13g net carbs, 103g fat, 20g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
8 oz (330cal, 29p, 0c, 23f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 3
1425cal, 105g protein, 15g net carbs, 101g fat, 13g fiber
8 oz (283cal, 50p, 1c, 8f)
1 serving(s) (182cal, 4p, 5c, 16f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Day 4
1500cal, 88g protein, 11g net carbs, 117g fat, 12g fiber
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Day 5
1525cal, 126g protein, 16g net carbs, 100g fat, 13g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1 1/2 serving(s) (402cal, 48p, 6c, 20f)
2 cup(s) (81cal, 18p, 0c, 1f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
Day 6
1525cal, 123g protein, 14g net carbs, 102g fat, 15g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
8 oz (316cal, 51p, 1c, 12f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 serving(s) (174cal, 18p, 3c, 9f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
Day 7
1475cal, 117g protein, 14g net carbs, 97g fat, 18g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
8 oz (316cal, 51p, 1c, 12f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 serving(s) (174cal, 18p, 3c, 9f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
4 oz (273cal, 23p, 0c, 20f)
2 cup(s) (140cal, 5p, 4c, 9f)
Grocery List (43 items)
Vegetables and Vegetable Products
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen broccoli
11 cup (1001g)
Edamame, frozen, shelled
1/2 cup (59g)
Onion
5/6 medium (2-1/2" dia) (93g)
Tomatoes
1 medium whole (2-3/5" dia) (136g)
Zucchini
1 3/4 medium (343g)
Bell pepper
3 tbsp, diced (28g)
Romaine lettuce
6 leaf outer (168g)
Raw celery
3 stalk, small (5" long) (51g)
Garlic
2 1/4 clove(s) (7g)
Finfish and Shellfish Products
Canned tuna
2 can (~6 oz) (320g)
Canned salmon
3 5oz can(s) (undrained) (426g)
Salmon
4 oz (113g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/4 lbs (10-12 kernels) (99g)
Spices and Herbs
Curry powder
1 1/2 tbsp (9g)
Salt
1/2 oz (16g)
Black pepper
3 g (3g)
Thyme, dried
1/2 dash, ground (0g)
Onion powder
1 1/2 dash (0g)
Garlic powder
1 1/2 dash (1g)
Poultry Products
Chicken wings, with skin, raw
2 lbs (908g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Boneless skinless chicken breast, raw
2 lbs (879g)
Fats and Oils
Oil
1 1/3 oz (40mL)
Olive oil
1 1/2 oz (45mL)
Marinade sauce
4 tbsp (60mL)
Mayonnaise
6 tbsp (90mL)
Balsamic vinaigrette
4 tbsp (60mL)
Fruits and Fruit Juices
Avocados
4 avocado(s) (804g)
Lime juice
1 tsp (5mL)
Lemon juice
1/2 fl oz (16mL)
Other
Mixed greens
1 cup (30g)
French onion dip
6 tbsp (88g)
Pork rinds
1/4 lbs (99g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Chicken bone broth
2 cup(s) (mL)
Italian seasoning
4 dash (2g)
Dairy and Egg Products
Eggs
8 large (400g)
Butter
5 3/4 tbsp (82g)
Parmesan cheese
1 tbsp (5g)
String cheese
2 stick (56g)
Soups, Sauces, and Gravies
Salsa
2/3 cup (198g)
Frank's red hot sauce
4 tbsp (60mL)
snack prep - 2 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
dinner prep - 2 days
1. Indian chicken wings
330 cals, 29p, 0c, 23f (per meal)
1 1/2 tbsp (9g)
1 tsp (6g)
1 lbs (454g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
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 - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (~6 oz) (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 2 days
1. Eggs with avocado and salsa
255 cals, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
2 dash (2g)
1 dash, ground (0g)
1 thigh (6 oz ea) (170g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Parmesan zucchini noodles
180 cals, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
dinner prep - 2 days
1. Buffalo chicken wings
340 cals, 29p, 0c, 25f (per meal)
2 2/3 tbsp (40mL)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
1. Pork rinds with french onion dip
135 cals, 10p, 2c, 10f (per meal)
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
breakfast prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
320 cals, 15p, 4c, 24f (per meal)
6 large (300g)
1 1/2 avocado(s) (302g)
3 tbsp chopped (30g)
3 tbsp, diced (28g)
3 dash (1g)
3 dash (0g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
dinner prep - 2 days
1. Salmon salad lettuce wrap
470 cals, 35p, 4c, 34f (per meal)
6 leaf outer (168g)
3 dash (0g)
3 dash (1g)
3 5oz can(s) (undrained) (426g)
6 tbsp (90mL)
3 stalk, small (5" long) (51g)
3 tbsp minced (45g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
lunch prep - 1 days
1. Lemon garlic chicken zoodles
400 cals, 48p, 6c, 20f (per meal)
3/4 medium (147g)
1 tsp (6mL)
3/4 tbsp (11mL)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 1/4 clove(s) (7g)
3/4 tbsp (11g)
1/2 lbs (202g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
2. Bone broth
80 cals, 18p, 0c, 1f (per meal)
2 cup(s) (mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
snack prep - 2 days
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
lunch prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Pan-fried salmon
275 cals, 23p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.