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
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, 141g protein, 24g net carbs, 83g fat, 20g fiber per day) cannot be customized.
Day 1
1500cal, 105g protein, 23g net carbs, 98g fat, 29g fiber
2 slices (276cal, 9p, 2c, 23f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (283cal, 50p, 1c, 8f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (292cal, 23p, 7c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 2
1500cal, 105g protein, 23g net carbs, 98g fat, 29g fiber
2 slices (276cal, 9p, 2c, 23f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (283cal, 50p, 1c, 8f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (292cal, 23p, 7c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 3
1450cal, 179g protein, 25g net carbs, 64g fat, 17g fiber
1 serving(s) (205cal, 31p, 4c, 7f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
12 oz (444cal, 76p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
Day 4
1450cal, 179g protein, 25g net carbs, 64g fat, 17g fiber
1 serving(s) (205cal, 31p, 4c, 7f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
12 oz (444cal, 76p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
Day 5
1550cal, 179g protein, 25g net carbs, 74g fat, 15g fiber
1 serving(s) (205cal, 31p, 4c, 7f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 wrap(s) (390cal, 25p, 6c, 28f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
16 oz (540cal, 90p, 1c, 19f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 6
1450cal, 115g protein, 25g net carbs, 91g fat, 19g fiber
1 wrap(s) (390cal, 25p, 6c, 28f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz steak (454cal, 36p, 6c, 31f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 7
1475cal, 125g protein, 23g net carbs, 91g fat, 14g fiber
1 serving(s) (514cal, 40p, 5c, 37f)
6 oz steak (454cal, 36p, 6c, 31f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Grocery List (43 items)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
Pecans
2 tbsp, chopped (14g)
Almonds
1 cup, whole (143g)
Macadamia nuts, shelled, roasted
1 oz (10-12 kernels) (28g)
Vegetables and Vegetable Products
Fresh spinach
12 cup(s) (360g)
Onion
5/8 medium (2-1/2" dia) (64g)
Collard greens
2 lbs (945g)
Garlic
8 1/4 clove(s) (25g)
Tomatoes
2 medium whole (2-3/5" dia) (261g)
Cucumber
1 1/2 cucumber (8-1/4") (414g)
Romaine lettuce
2 leaf outer (56g)
Shallots
3/4 shallot (85g)
Baby carrots
16 medium (160g)
Fats and Oils
Raspberry walnut vinaigrette
1/3 cup (79mL)
Marinade sauce
1/2 cup (120mL)
Oil
3 tbsp (42mL)
Olive oil
2 3/4 tbsp (41mL)
Mayonnaise
2 tbsp (30mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1300g)
Spices and Herbs
Salt
5 1/2 g (5g)
Black pepper
2 1/2 g (3g)
Lemon pepper
1 1/2 tbsp (10g)
Fresh tarragon
1 tsp, chopped (1g)
Pork Products
Bacon
4 slice(s) (40g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lime juice
2 tsp (10mL)
Grapes
2 1/4 cup (207g)
Lemon juice
1 tsp (5mL)
Other
Mixed greens
2 cup (60g)
Rotisserie chicken, cooked
6 oz (170g)
Finfish and Shellfish Products
Canned tuna
4 can (~6 oz) (677g)
Tilapia, raw
1 lbs (448g)
Dairy and Egg Products
Eggs
6 medium (268g)
Egg whites
6 large (198g)
Lowfat cottage cheese
3/4 cup (170g)
Butter
1 3/4 tbsp (25g)
Sliced cheese
2 slice (3/4 oz) (42g)
Sausages and Luncheon Meats
Turkey cold cuts
14 oz (397g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Beverages
Water
3 cup(s) (711mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
snack prep - 2 days
dinner prep - 2 days
1. Chicken and spinach salad
290 cals, 23p, 7c, 18f (per meal)
4 cup(s) (120g)
4 tbsp, sliced (29g)
2 tbsp, chopped (14g)
1/3 cup (80mL)
1 cup, chopped, cooked (180g)
1
Chop and cook chicken according to personal preference.
2
Arrange salad greens. Top each evenly with cooked chicken pieces, onion slices, and pecans.
3
Drizzle dressing over top when serving.
lunch prep - 2 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
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. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (~6 oz) (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Turkey egg white scramble
205 cals, 31p, 4c, 7f (per meal)
1 extra large (56g)
2 large (66g)
4 tbsp (57g)
2 oz (57g)
2 dash, ground (1g)
1
Beat eggs, pepper, and cottage cheese together in a small bowl.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into the skillet and immediately add the turkey.
4
Scramble the eggs and turkey, stirring frequently until eggs are opaque and set.
5
Serve.
dinner prep - 1 days
1. Buttery tarragon tilapia fillets
540 cals, 90p, 1c, 19f (per meal)
1 lbs (448g)
1 tbsp (14g)
1 clove (3g)
1 tsp, chopped (1g)
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Turkey, avocado lettuce wrap
390 cals, 25p, 6c, 28f (per meal)
4 oz (113g)
1 leaf outer (28g)
1/4 avocado(s) (50g)
2 slice, medium (1/4" thick) (40g)
1 slice (3/4 oz) (21g)
1 tbsp (15mL)
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.
dinner prep - 2 days
1. Steak with shallot sauce
455 cals, 36p, 6c, 31f (per meal)
3/4 tbsp (11mL)
3/4 tbsp (11g)
1/4 cup(s) (mL)
3/4 shallot (85g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 2 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
lunch prep - 1 days
1. Rotisserie chicken & tomato salad
515 cals, 40p, 5c, 37f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.