Meal plan with under 30g carbs

In just a few clicks, generate your own meal plan with under 30g 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, 88g protein, 19g net carbs, 113g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Broccoli & cheddar egg muffins, string cheese
Cheese and guac tacos
Chicken club lettuce wrap, roasted peanuts, cheese
Sunflower seeds
Tue
Wed
Turkey, avocado lettuce wrap, roasted peanuts, avocado
Baked chicken thighs, buttered broccoli
Thu
Fri
Cheesy crisps and guac
Walnuts, milk
Sat
Curried pork chops, buttered broccoli
Buffalo drumsticks, broccoli
Nut and Seed Products
Sunflower kernels
5 oz (142g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Vegetables and Vegetable Products
Romaine lettuce
2 1/2 leaf outer (70g)
Onion
4 slices, thin (36g)
Tomatoes
3/4 medium whole (2-3/5" dia) (90g)
Frozen broccoli
7 cup (629g)
Fats and Oils
Mayonnaise
2 1/2 tbsp (38mL)
Olive oil
2 tsp (9mL)
Oil
1/4 tbsp (4mL)
Sausages and Luncheon Meats
Chicken cold cuts
4 oz (113g)
Turkey cold cuts
6 oz (170g)
Dairy and Egg Products
Cheese
6 1/2 oz (183g)
Cheddar cheese
2 cup, shredded (245g)
Eggs
5 1/3 large (267g)
String cheese
4 stick (112g)
Sliced cheese
1 1/2 slice (3/4 oz) (32g)
Butter
4 1/2 tbsp (65g)
Whole milk
1 1/3 cup (319mL)
Legumes and Legume Products
Roasted peanuts
13 1/3 tbsp (122g)
Other
Guacamole
1 cup (278g)
Chicken, drumsticks, with skin
1/2 lb (227g)
Spices and Herbs
Salt
2/5 oz (11g)
Black pepper
1/10 oz (3g)
Thyme
1 1/2 dash, ground (0g)
Curry powder
2 dash (1g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (377g)
Lemon juice
1/2 tbsp (8mL)
Poultry Products
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Pork Products
Pork chop, bone-in
1 chop (178g)
snack prep - 4 days
1. Sunflower seeds
225 cals, 11p, 3c, 18f (per meal)
  • Sunflower kernels
    5 oz (142g)
  • dinner prep - 2 days
    1. Chicken club lettuce wrap
    145 cals, 12p, 4c, 9f (per meal)
  • ,
  • Romaine lettuce
    1/2 leaf outer (14g)
  • Mayonnaise
    1/2 tbsp (8mL)
  • Onion
    2 slices, thin (18g)
  • Chicken cold cuts
    2 oz (57g)
  • Tomatoes
    1 slice(s), thin/small (15g)
  • Cheese
    1 tbsp, shredded (7g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the mayo on the lettuce leaf.
    2
    Place the chicken, cheese, onion, and tomato on the mayo.
    3
    Wrap the leaf up. Serve.
    2. Roasted peanuts
    155 cals, 6p, 3c, 12f (per meal)
  • ,
  • Roasted peanuts
    2 2/3 tbsp (24g)
  • 3. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • lunch prep - 2 days
    1. Cheese and guac tacos
    525 cals, 23p, 6c, 43f (per meal)
  • ,
  • Cheddar cheese
    3/4 cup, shredded (85g)
  • Guacamole
    6 tbsp (93g)
  • 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.
    breakfast prep - 4 days
    1. Broccoli & cheddar egg muffins
    195 cals, 14p, 2c, 14f (per meal)
  • ,
  • Eggs
    5 1/3 large (267g)
  • Cheddar cheese
    2/3 cup, shredded (75g)
  • Salt
    2/3 tsp (4g)
  • Black pepper
    2/3 tsp, ground (2g)
  • Olive oil
    1 1/3 tsp (7mL)
  • Frozen broccoli, steamed
    1 1/3 cup (121g)
  • 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
    Coat muffin tins with the olive oil, or use liners.
    3
    Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
    4
    In a bowl, whisk together the eggs, salt, pepper, and broccoli.
    5
    Pour mixture into muffin tins and top evenly with the cheese.
    6
    Bake for about 12-15 minutes until done.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • lunch prep - 3 days
    1. Turkey, avocado lettuce wrap
    195 cals, 13p, 3c, 14f (per meal)
  • ,
  • Turkey cold cuts
    2 oz (57g)
  • Romaine lettuce
    1/2 leaf outer (14g)
  • Avocados, sliced
    1/8 avocado(s) (25g)
  • Tomatoes
    1 slice, medium (1/4" thick) (20g)
  • Sliced cheese
    1/2 slice (3/4 oz) (11g)
  • Mayonnaise
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the mayo on the inside of the leaf.
    2
    Place the turkey, avocado, cheese, and tomato on the mayo.
    3
    Wrap the leaf up. Serve.
    2. Roasted peanuts
    155 cals, 6p, 3c, 12f (per meal)
  • ,
  • Roasted peanuts
    2 2/3 tbsp (24g)
  • 3. 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.
    dinner prep - 3 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per meal)
  • ,
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    3 dash, ground (1g)
  • Chicken thighs, with bone and skin, raw, bone and skin
    3 thigh (6 oz ea) (510g)
  • Thyme
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.38x. 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
    100 cals, 2p, 1c, 9f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 1/4 cup (205g)
  • Butter
    2 1/4 tbsp (32g)
  • Recipe has been scaled from original by 1.13x. 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.
    breakfast prep - 2 days
    1. Cheesy crisps and guac
    260 cals, 11p, 3c, 22f (per meal)
  • ,
  • Cheese
    6 tbsp, shredded (42g)
  • Guacamole
    3 tbsp (46g)
  • 1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
    3
    Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
    4
    Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
    5
    Serve with guacamole.
    snack prep - 2 days
    1. Walnuts
    130 cals, 3p, 1c, 12f (per meal)
  • ,
  • Walnuts
    3 tbsp shelled (50 halves) (19g)
  • 2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • dinner prep - 1 days
    1. Buffalo drumsticks
    465 cals, 36p, 0c, 36f (per meal)
  • Frank's red hot sauce
    4 tsp (20mL)
  • Oil
    1/4 tbsp (4mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Chicken, drumsticks, with skin
    1/2 lb (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. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • Frozen broccoli
    1 cup (91g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Curried pork chops
    240 cals, 39p, 0c, 9f (per meal)
  • Pork chop, bone-in
    1 chop (178g)
  • Curry powder
    2 dash (1g)
  • Olive oil
    1/2 tsp (3mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Buttered broccoli
    310 cals, 7p, 4c, 27f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 1/3 cup (212g)
  • Butter
    2 1/3 tbsp (33g)
  • Recipe has been scaled from original by 1.17x. 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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