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

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 (1500cal, 119g protein, 15g net carbs, 101g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs
Buffalo drumsticks, green beans
Simple chicken breast, olive oil drizzled green beans
String cheese, macadamia nuts
Tue
Wed
Buffalo chicken lettuce wrap, roasted peanuts
Thu
Buffalo chicken wings, olive oil drizzled broccoli
Fri
Cheesy ham roll ups , avocado
Cheese, macadamia nuts
Sat
Rotisserie chicken, buttered broccoli
Garlic parmesan wings, olive oil drizzled green beans
Nut and Seed Products
Macadamia nuts, shelled, roasted
3 oz (10-12 kernels) (85g)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
20 medium (880g)
Cheese
3 1/2 oz (99g)
Parmesan cheese
1 tbsp (6g)
Butter
4 tsp (20g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
2/3 oz (19g)
Garlic powder
4 dash (2g)
Vegetables and Vegetable Products
Frozen green beans
5 cup (605g)
Romaine lettuce
3 leaf outer (84g)
Tomatoes
4 tbsp cherry tomatoes (37g)
Frozen broccoli
7 1/4 cup (660g)
Garlic
1 clove(s) (3g)
Fats and Oils
Olive oil
2 3/4 oz (88mL)
Oil
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lb (1236g)
Chicken wings, with skin, raw
1 1/2 lb (681g)
Soups, Sauces, and Gravies
Frank's red hot sauce
9 1/3 tbsp (139mL)
Other
Chicken, drumsticks, with skin
1 lb (454g)
Rotisserie chicken, cooked
6 oz (170g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1 tsp (5mL)
Legumes and Legume Products
Roasted peanuts
3/4 cup (110g)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Baked Products
Baking powder
1/4 tbsp (4g)
snack prep - 4 days
1. String cheese
85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 2. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • dinner prep - 3 days
    1. Simple chicken breast
    425 cals, 67p, 1c, 17f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 lb (896g)
  • Salt
    2 tsp (12g)
  • Black pepper
    2 tsp, ground (5g)
  • Olive oil
    2 tbsp (30mL)
  • Garlic powder
    4 dash (2g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    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 green beans
    110 cals, 2p, 6c, 7f (per meal)
  • Black pepper
    1/3 tsp (0g)
  • Salt
    1/3 tsp (1g)
  • Frozen green beans
    3 cup (363g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
    lunch prep - 2 days
    1. Buffalo drumsticks
    465 cals, 36p, 0c, 36f (per meal)
  • ,
  • Frank's red hot sauce
    2 2/3 tbsp (40mL)
  • Oil
    1/2 tbsp (8mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Chicken, drumsticks, with skin
    1 lb (454g)
  • Recipe has been scaled from original by 0.5x. 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. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    1 1/3 cup (161g)
  • 1
    Prepare according to instructions on package.
    breakfast prep - 4 days
    1. Boiled eggs
    305 cals, 28p, 2c, 21f (per meal)
  • ,
  • Eggs
    20 medium (880g)
  • Recipe has been scaled from original by 10x. Adjust cook times and pan sizes accordingly.
    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.
    lunch prep - 3 days
    1. Buffalo chicken lettuce wrap
    220 cals, 27p, 2c, 10f (per meal)
  • ,
  • Oil
    1/2 tbsp (8mL)
  • Romaine lettuce
    3 leaf outer (84g)
  • Boneless skinless chicken breast, raw, cubed
    12 oz (340g)
  • Frank's red hot sauce
    4 tbsp (60mL)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Avocados, chopped
    1/2 avocado(s) (101g)
  • Tomatoes, halved
    4 tbsp cherry tomatoes (37g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    (Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
    2
    Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
    3
    Add the oil to a skillet over medium heat.
    4
    Add chicken to skillet and cook 7-10 minutes until cooked through.
    5
    Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
    6
    Serve.
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • dinner prep - 2 days
    1. Buffalo chicken wings
    340 cals, 29p, 0c, 25f (per meal)
  • ,
  • Chicken wings, with skin, raw
    1 lb (454g)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Oil
    1/2 tbsp (8mL)
  • Frank's red hot sauce
    2 2/3 tbsp (40mL)
  • 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. Olive oil drizzled broccoli
    210 cals, 8p, 6c, 14f (per meal)
  • ,
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Frozen broccoli
    6 cup (546g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 3x. 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.
    breakfast prep - 2 days
    1. Cheesy ham roll ups
    110 cals, 9p, 1c, 8f (per meal)
  • ,
  • Ham cold cuts
    2 slice (46g)
  • Cheese
    6 tbsp, shredded (42g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Lay slice of ham flat and sprinkle cheese evenly over the surface.
    2
    Roll up the ham.
    3
    Microwave for 30 seconds until warm and cheese has begun to melt.
    4
    Serve.
    5
    Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • 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.
    snack prep - 2 days
    1. Cheese
    115 cals, 7p, 1c, 10f (per meal)
  • ,
  • Cheese
    1 oz (28g)
  • 2. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • dinner prep - 1 days
    1. Garlic parmesan wings
    350 cals, 31p, 2c, 24f (per meal)
  • Parmesan cheese
    1 tbsp (6g)
  • Butter
    3 dash (2g)
  • Garlic, diced
    1 clove(s) (3g)
  • Baking powder
    1/4 tbsp (4g)
  • Chicken wings, with skin, raw
    1/2 lb (227g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
    2
    FAST VERSION
    3
    Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
    4
    Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
    5
    Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
    6
    Serve.
    7
    CRISPY SKIN VERSION
    8
    Preheat oven to 250 F (120 C).
    9
    Pat wings dry with paper towels.
    10
    Put wings and baking powder in a plastic bag and shake to coat.
    11
    Place wings on a lightly greased baking sheet and bake for 30 minutes.
    12
    When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
    13
    When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
    14
    Serve.
    2. Olive oil drizzled green beans
    70 cals, 1p, 4c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen green beans
    2/3 cup (81g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
    lunch prep - 1 days
    1. Rotisserie chicken
    355 cals, 38p, 0c, 23f (per meal)
  • Rotisserie chicken, cooked
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Buttered broccoli
    165 cals, 4p, 2c, 14f (per meal)
  • Black pepper
    5/8 dash (0g)
  • Salt
    5/8 dash (0g)
  • Frozen broccoli
    1 1/4 cup (114g)
  • Butter
    1 1/4 tbsp (18g)
  • Recipe has been scaled from original by 0.63x. 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.
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