Meal plan with under 25g carbs
In just a few clicks, generate your own meal plan with under 25g 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, 118g protein, 17g net carbs, 97g fat, 14g fiber per day) cannot be customized.
Day 1
1500cal, 145g protein, 21g net carbs, 86g fat, 13g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
2 lettuce wrap(s) (478cal, 48p, 5c, 29f)
1 stick(s) (83cal, 7p, 2c, 6f)
Day 2
1450cal, 179g protein, 19g net carbs, 68g fat, 13g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
10 2/3 oz (395cal, 68p, 2c, 13f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
14 oz (495cal, 88p, 2c, 15f)
1/2 serving(s) (31cal, 1p, 2c, 2f)
Day 3
1475cal, 73g protein, 21g net carbs, 115g fat, 19g fiber
2 sandwich(es) (518cal, 23p, 3c, 45f)
3 oz (295cal, 21p, 1c, 23f)
2 1/2 cup(s) (215cal, 3p, 8c, 18f)
Day 4
1450cal, 101g protein, 17g net carbs, 101g fat, 19g fiber
2 sandwich(es) (518cal, 23p, 3c, 45f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (98cal, 2p, 6c, 6f)
Day 5
1450cal, 102g protein, 20g net carbs, 98g fat, 21g fiber
1 wrap(s) (220cal, 27p, 2c, 10f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
1 chop(s) (428cal, 41p, 3c, 28f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
Day 6
1475cal, 108g protein, 12g net carbs, 108g fat, 7g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1 wrap(s) (220cal, 27p, 2c, 10f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
3/4 serving(s) (200cal, 14p, 3c, 15f)
8 oz (468cal, 40p, 0c, 34f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
Day 7
1500cal, 121g protein, 10g net carbs, 105g fat, 4g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 cup(s) (134cal, 3p, 2c, 12f)
3/4 serving(s) (200cal, 14p, 3c, 15f)
8 oz (468cal, 40p, 0c, 34f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
Grocery List (49 items)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (486g)
Romaine lettuce
1/8 head (68g)
Jalapeno pepper
4 tbsp, chopped (24g)
Garlic
3 clove(s) (9g)
Onion
1/4 medium (2-1/2" dia) (24g)
Bell pepper
1 large (173g)
Pickles
4 spear (140g)
Iceberg lettuce
8 slice(s) (280g)
Mushrooms
10 oz (284g)
Fresh green beans
4 oz (113g)
Frozen broccoli
1 cup (91g)
Dairy and Egg Products
Cheese
4 oz (113g)
String cheese
1 stick (28g)
Cheddar cheese
2 oz (56g)
Cream cheese
1 oz (28g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Eggs
9 large (450g)
Butter
3/8 stick (47g)
Spices and Herbs
Garlic powder
2 dash (1g)
Black pepper
1/8 oz (1g)
Salt
1/4 oz (6g)
Lemon pepper
1/3 oz (9g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
1/2 tbsp (3g)
Cajun seasoning
1/4 tbsp (1g)
Thyme, dried
2 dash, leaves (0g)
Fats and Oils
Mayonnaise
2 1/2 oz (75mL)
Olive oil
3 tbsp (48mL)
Marinade sauce
1/2 cup (106mL)
Oil
1 1/2 oz (42mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1386g)
Chicken thighs, with bone and skin, raw
1/2 thigh (6 oz ea) (85g)
Boneless skinless chicken thighs
1 lbs (482g)
Other
Italian seasoning
1 tsp (4g)
Frozen cauliflower
2 1/2 cup (284g)
Pork rinds
5 oz (142g)
Chicken, drumsticks, with skin
1 lbs (454g)
French onion dip
6 tbsp (88g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Raspberries
3 cup (349g)
Lemon juice
1/2 tbsp (8mL)
Lime juice
1 tbsp (15mL)
Pork Products
Bacon
12 slice(s) (120g)
Pork loin chops, boneless, raw
1 chop (185g)
Beverages
Water
2 1/2 tbsp (38mL)
Soups, Sauces, and Gravies
Salsa
3/4 cup (216g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Hot sauce
1 tbsp (15mL)
Nut and Seed Products
Walnuts
3/4 cup, shelled (75g)
snack prep - 2 days
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Jalapeno popper chicken lettuce wrap
480 cals, 48p, 5c, 29f (per meal)
2 tbsp, shredded (14g)
2 leaf inner (12g)
4 tbsp, chopped (24g)
2 dash (1g)
1 tbsp (15mL)
1 oz (28g)
2 tbsp (35g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt/pepper and cook in a non-stick skillet or bake at 350°F (180°C) for 25-30 minutes until chicken is fully cooked. Set aside to cool.
2
In a large bowl, mix together the cream cheese, greek yogurt, mayonnaise, garlic powder, and jalapenos (you can modulate the spice level by omitting or including the seeds. The more seeds, the more heat). Set aside.
3
When the chicken has cooled enough to handle, dice it and add it into the bowl. Stir to incorporate.
4
Gently stir in the shredded cheddar cheese and season with salt/pepper to taste.
5
Evenly spoon the mixture onto the lettuce leaves. Serve.
6
Meal prep tip: Store chicken salad mixture separately in a airtight container in the fridge. Assemble lettuce wraps right before serving.
lunch prep - 2 days
1. Lemon pepper chicken breast
395 cals, 68p, 2c, 13f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Sauteed garlic & herb tomatoes
85 cals, 1p, 3c, 7f (per meal)
2/3 dash, ground (0g)
1 tbsp (15mL)
2/3 clove(s) (2g)
2/3 pint, cherry tomatoes (199g)
1 tsp (4g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
2 large (100g)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
1 tbsp, diced (9g)
1 dash (0g)
1 dash (0g)
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.
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Marinaded chicken breast
495 cals, 88p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.88x. 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. Sauteed peppers and onions
30 cals, 1p, 2c, 2f (per meal)
3/8 tsp (2mL)
1/8 medium (2-1/2" dia) (14g)
1/4 large (41g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 2 days
1. Lettuce bun BLT
520 cals, 23p, 3c, 45f (per meal)
2 spear (70g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
6 slice(s) (60g)
4 slice(s) (140g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
dinner prep - 1 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1/2 tbsp (8mL)
2 oz (57g)
1/2 dash (0g)
1/8 cup(s) (30mL)
1/4 tbsp (4g)
1/2 dash (0g)
1/2 thigh (6 oz ea) (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Buttery cauliflower rice
215 cals, 3p, 8c, 18f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
snack prep - 3 days
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 3 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.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Buttery garlic green beans
100 cals, 2p, 6c, 6f (per meal)
1/2 tbsp (7g)
3/4 clove(s) (2g)
1 dash (1g)
4 oz (113g)
3/4 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
dinner prep - 1 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
1 dash (0g)
1 chop (185g)
1 tbsp (15mL)
1/2 tbsp (3g)
1/2 tbsp (3g)
2 dash (2g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
220 cals, 27p, 2c, 10f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
snack prep - 2 days
1. Pork rinds with french onion dip
200 cals, 14p, 3c, 15f (per meal)
breakfast prep - 2 days
1. Egg & cheese mini muffin
225 cals, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
lunch prep - 1 days
1. Thyme & lime chicken thighs
370 cals, 43p, 1c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash, leaves (0g)
1/2 lb (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
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.