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

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, 116g protein, 17g net carbs, 100g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, bacon
Cheese and guac tacos, avocado, pistachios
Buffalo chicken wings, olive oil drizzled green beans
Walnuts
Tue
Wed
Simple chicken breast, green beans
Thu
Cheese, sunflower seeds
Marinade chicken breast, buttered broccoli
Fri
String cheese
Sat
Smoked salmon stuffed avocado, roasted peanuts
Buffalo chicken lettuce wrap, macadamia nuts
Nut and Seed Products
Walnuts
1 cup shelled (50 halves) (100g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Sunflower kernels
2 1/4 oz (64g)
Macadamia nuts, shelled, roasted
1/2 oz (10-12 kernels) (14g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
5/8 oz (18g)
Garlic powder
1/2 tsp (2g)
Vegetables and Vegetable Products
Frozen green beans
4 cup (484g)
Frozen broccoli
3 cup (273g)
Romaine lettuce
2 leaf outer (56g)
Tomatoes
2 2/3 tbsp cherry tomatoes (25g)
Fats and Oils
Olive oil
1 1/2 oz (49mL)
Oil
1 tbsp (15mL)
Marinade sauce
1/2 cup (120mL)
Poultry Products
Chicken wings, with skin, raw
1 1/3 lb (605g)
Boneless skinless chicken breast, raw
3 3/4 lb (1683g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 1/4 tbsp (94mL)
Dairy and Egg Products
Cheddar cheese
3/4 cup, shredded (85g)
Eggs
9 medium (396g)
Cheese
4 1/2 oz (128g)
Butter
3 tbsp (43g)
String cheese
4 stick (112g)
Goat cheese
1/2 oz (14g)
Other
Guacamole
6 tbsp (93g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
1 3/4 tsp (9mL)
Pork Products
Bacon
3 slice(s) (30g)
Finfish and Shellfish Products
Smoked salmon
3/4 oz (21g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
snack prep - 4 days
1. Walnuts
175 cals, 4p, 2c, 16f (per meal)
  • ,
  • Walnuts
    4 tbsp shelled (50 halves) (25g)
  • dinner prep - 2 days
    1. Buffalo chicken wings
    450 cals, 38p, 1c, 33f (per meal)
  • ,
  • Chicken wings, with skin, raw
    1 1/3 lb (605g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Oil
    2 tsp (10mL)
  • Frank's red hot sauce
    3 1/2 tbsp (53mL)
  • Recipe has been scaled from original by 0.67x. 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 green beans
    110 cals, 2p, 6c, 7f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen green beans
    2 cup (242g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. 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 - 3 days
    1. Cheese and guac tacos
    175 cals, 8p, 2c, 14f (per meal)
  • ,
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    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.
    3. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    3/4 cup (92g)
  • breakfast prep - 3 days
    1. Boiled eggs
    185 cals, 17p, 1c, 13f (per meal)
  • ,
  • Eggs
    9 medium (396g)
  • Recipe has been scaled from original by 4.5x. 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.
    2. Bacon
    50 cals, 4p, 0c, 4f (per meal)
  • ,
  • Bacon
    1 slice(s) (10g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook as desired or according to instructions on package.
    dinner prep - 3 days
    1. Simple chicken breast
    480 cals, 76p, 1c, 19f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 1/4 lb (1008g)
  • Salt
    3/4 tbsp (14g)
  • Black pepper
    3/4 tbsp, ground (5g)
  • Olive oil
    2 1/4 tbsp (34mL)
  • Garlic powder
    1/2 tsp (2g)
  • Recipe has been scaled from original by 2.25x. 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. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2 cup (242g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • 2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • lunch prep - 2 days
    1. Marinade chicken breast
    285 cals, 50p, 1c, 8f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Marinade sauce
    1/2 cup (120mL)
  • 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. Buttered broccoli
    200 cals, 4p, 3c, 17f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Butter
    3 tbsp (43g)
  • Recipe has been scaled from original by 1.5x. 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.
    snack prep - 2 days
    1. String cheese
    165 cals, 13p, 3c, 11f (per meal)
  • ,
  • String cheese
    2 stick (56g)
  • dinner prep - 1 days
    1. Buffalo chicken lettuce wrap
    440 cals, 54p, 3c, 21f (per meal)
  • Oil
    1 tsp (5mL)
  • Romaine lettuce
    2 leaf outer (56g)
  • Boneless skinless chicken breast, raw, cubed
    8 oz (227g)
  • Frank's red hot sauce
    2 2/3 tbsp (40mL)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Salt
    1 1/3 dash (1g)
  • Avocados, chopped
    1/3 avocado(s) (67g)
  • Tomatoes, halved
    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.
    2. Macadamia nuts
    110 cals, 1p, 1c, 11f (per meal)
  • Macadamia nuts, shelled, roasted
    1/2 oz (10-12 kernels) (14g)
  • lunch prep - 1 days
    1. Smoked salmon stuffed avocado
    250 cals, 9p, 2c, 20f (per meal)
  • Lemon juice
    1/4 tsp (1mL)
  • Goat cheese
    1/2 oz (14g)
  • Smoked salmon
    3/4 oz (21g)
  • Avocados, halved, de-seeded, and de-skinned
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Chop the smoked salmon into pieces.
    2
    Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
    3
    Stuff the holes of the avocado with the smoked salmon mixture.
    4
    Top with a drizzle of lemon juice and add pepper to taste.
    5
    Serve immediately.
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • Roasted peanuts
    4 tbsp (37g)
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