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 (1500cal, 143g protein, 20g net carbs, 91g fat, 9g fiber per day) cannot be customized.
Day 1
1475cal, 183g protein, 21g net carbs, 69g fat, 8g fiber
5 slice(s) (253cal, 18p, 1c, 20f)
8 oz (362cal, 53p, 6c, 13f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 serving(s) (32cal, 1p, 4c, 0f)
Day 2
1525cal, 145g protein, 18g net carbs, 91g fat, 11g fiber
5 slice(s) (253cal, 18p, 1c, 20f)
3 taco(s) (525cal, 23p, 6c, 43f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 serving(s) (32cal, 1p, 4c, 0f)
Day 3
1525cal, 172g protein, 18g net carbs, 83g fat, 6g fiber
1 serving(s) (305cal, 15p, 3c, 26f)
10 2/3 oz (395cal, 68p, 2c, 13f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
12 oz (473cal, 77p, 1c, 18f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 4
1475cal, 130g protein, 20g net carbs, 95g fat, 7g fiber
1 serving(s) (305cal, 15p, 3c, 26f)
4 oz steak (238cal, 23p, 0c, 16f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
12 oz (473cal, 77p, 1c, 18f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 5
1475cal, 140g protein, 21g net carbs, 89g fat, 8g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz steak (238cal, 23p, 0c, 16f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
13 1/3 oz (534cal, 84p, 1c, 21f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 6
1525cal, 114g protein, 20g net carbs, 105g fat, 10g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (597cal, 65p, 5c, 35f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 serving(s) (196cal, 3p, 8c, 15f)
Day 7
1525cal, 114g protein, 20g net carbs, 105g fat, 10g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (597cal, 65p, 5c, 35f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 serving(s) (196cal, 3p, 8c, 15f)
Grocery List (34 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 cup (118g)
Frozen green beans
6 2/3 cup (806g)
Tomatoes
6 medium whole (2-3/5" dia) (737g)
Bell pepper
2 1/4 large (365g)
Green onions
2 tbsp chopped (12g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Dairy and Egg Products
String cheese
4 stick (112g)
Fresh mozzarella cheese
5 oz (142g)
Cheese
10 tbsp, shredded (70g)
Cheddar cheese
1/4 lbs (99g)
Eggs
13 1/2 medium (596g)
Butter
1/3 cup (72g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2771g)
Fats and Oils
Marinade sauce
13 1/4 tbsp (199mL)
Balsamic vinaigrette
6 1/2 tbsp (98mL)
Oil
2 1/3 oz (70mL)
Olive oil
3 tbsp (48mL)
Ranch dressing
2 tbsp (30mL)
Spices and Herbs
Fresh basil
1/2 oz (16g)
Taco seasoning mix
1/2 tbsp (4g)
Lemon pepper
2 tsp (5g)
Salt
1/4 oz (8g)
Black pepper
3 g (3g)
Garlic powder
1/4 tsp (1g)
Pork Products
Bacon
10 slice(s) (100g)
Other
Guacamole
6 tbsp (93g)
Italian seasoning
1 3/4 tsp (6g)
Chicken, drumsticks, with skin
2/3 lbs (303g)
Sausages and Luncheon Meats
Ham cold cuts
3 slice (69g)
Nut and Seed Products
Roasted cashews
6 tbsp, halves and whole (51g)
Almonds
4 tbsp, whole (36g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Pesto sauce
4 tbsp (64g)
snack prep - 2 days
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 1.67x. 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. Green beans
30 cals, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
1 tsp (5mL)
1 tbsp, shredded (7g)
1/2 tbsp (4g)
1/2 lbs (224g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 2 days
1. Bacon
255 cals, 18p, 1c, 20f (per meal)
5 slice(s) (50g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook as desired or according to instructions on package.
lunch prep - 1 days
1. Cheese and guac tacos
525 cals, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Lemon pepper chicken breast
395 cals, 68p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.67x. 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. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
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.
snack prep - 3 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 3x. 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.
breakfast prep - 2 days
1. Tomato and basil omelet
305 cals, 15p, 3c, 26f (per meal)
1 plum tomato (62g)
1 tbsp, shredded (7g)
1 tbsp chopped (6g)
1 tbsp (15mL)
2 large (100g)
4 leaves (2g)
1
In a small bowl, mix the tomato, cheese, basil, onion, half of the oil, and some salt and pepper together.
2
Heat remaining oil in a small frying pan and pour in an even layer of the eggs. Once cooked, spoon tomato mixture over half of the omelette, and fold the other half of the omelette over it.
3
Keep on the heat for another 30 seconds or so and then remove and plate.
lunch prep - 2 days
1. Classic steak
240 cals, 23p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Simple chicken breast
535 cals, 84p, 1c, 21f (per meal)
13 1/3 oz (373g)
1 tsp (5g)
1 tsp, ground (2g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
Recipe has been scaled from original by 0.83x. 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. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
1. Celery and ranch
75 cals, 1p, 2c, 7f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
2 tbsp (30mL)
1
Slice celery into strips. Serve with ranch to dip into.
lunch prep - 2 days
1. Caprese chicken
595 cals, 65p, 5c, 35f (per meal)
1 tsp (4g)
4 tbsp (64g)
2 tsp (10mL)
6 cherry tomatoes (102g)
4 tbsp, chopped (11g)
4 oz (113g)
1 lbs (448g)
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.