Meal plan with under 35g carbs
In just a few clicks, generate your own meal plan with under 35g 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, 116g protein, 28g net carbs, 95g fat, 17g fiber per day) cannot be customized.
Day 1
1525cal, 129g protein, 35g net carbs, 90g fat, 19g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
8 oz (362cal, 53p, 6c, 13f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 serving(s) (174cal, 18p, 3c, 9f)
8 oz (338cal, 29p, 0c, 25f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 2
1525cal, 120g protein, 26g net carbs, 93g fat, 24g fiber
1 serving(s) (333cal, 19p, 4c, 25f)
8 oz (362cal, 53p, 6c, 13f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 serving(s) (174cal, 18p, 3c, 9f)
4 ham taco(s) (474cal, 27p, 9c, 33f)
Day 3
1450cal, 82g protein, 28g net carbs, 104g fat, 20g fiber
1 wrap(s) (289cal, 24p, 8c, 17f)
1 serving(s) (235cal, 3p, 7c, 18f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 4
1450cal, 82g protein, 28g net carbs, 104g fat, 20g fiber
1 wrap(s) (289cal, 24p, 8c, 17f)
1 serving(s) (235cal, 3p, 7c, 18f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 5
1525cal, 149g protein, 30g net carbs, 83g fat, 15g fiber
9 oz (449cal, 60p, 6c, 19f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
Day 6
1475cal, 134g protein, 30g net carbs, 85g fat, 13g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
10 2/3 oz (440cal, 39p, 0c, 30f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 1/4 serving(s) (562cal, 66p, 14c, 25f)
Day 7
1525cal, 117g protein, 16g net carbs, 107g fat, 9g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
10 2/3 oz (440cal, 39p, 0c, 30f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
10 2/3 oz (622cal, 48p, 1c, 47f)
Grocery List (43 items)
Soups, Sauces, and Gravies
Salsa
3/4 cup (216g)
Frank's red hot sauce
3 tbsp (46mL)
Apple cider vinegar
1 1/4 tsp (0mL)
Other
Pork rinds
2 oz (57g)
Mixed greens
3 cup (85g)
Guacamole
1/2 cup (124g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Fats and Oils
Salad dressing
1 1/2 tbsp (23mL)
Oil
2 1/2 oz (75mL)
Olive oil
1 1/4 oz (40mL)
Mayonnaise
2 tbsp (30mL)
Poultry Products
Chicken wings, with skin, raw
2 lbs (832g)
Boneless skinless chicken breast, raw
3 lbs (1263g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Salt
1 tbsp (19g)
Taco seasoning mix
1 tbsp (9g)
Garlic powder
1/2 tbsp (5g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1 1/2 g (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Curry powder
2 tbsp (13g)
Beverages
Water
1/2 cup(s) (119mL)
Legumes and Legume Products
Lentils, raw
2 tbsp (24g)
Dairy and Egg Products
Cheese
1 1/3 cup, shredded (133g)
Eggs
13 large (650g)
Vegetables and Vegetable Products
Bell pepper
2 1/2 large (387g)
Onion
1 1/2 medium (2-1/2" dia) (172g)
Tomatoes
6 medium whole (2-3/5" dia) (732g)
Romaine lettuce
2 leaf outer (56g)
Carrots
4 1/4 medium (259g)
Beets, precooked (canned or refrigerated)
10 oz (284g)
Frozen mixed veggies
1 cup (135g)
Fruits and Fruit Juices
Lime juice
4 tbsp (60mL)
Avocados
3 2/3 avocado(s) (737g)
Lemon juice
1 tsp (5mL)
Green olives
9 large (40g)
Pork Products
Bacon
7 2/3 slice(s) (77g)
Sausages and Luncheon Meats
Ham cold cuts
7 slice (161g)
Chicken cold cuts
1/2 lbs (227g)
Sweets
Honey
2 tsp (14g)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
snack prep - 2 days
dinner prep - 1 days
1. Buffalo chicken wings
340 cals, 29p, 0c, 25f (per meal)
4 tsp (20mL)
1/2 lbs (227g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4mL)
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
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. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
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. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Avocado and bacon egg salad
335 cals, 19p, 4c, 25f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 1 days
1. Ham tacos
475 cals, 27p, 9c, 33f (per meal)
4 slice (92g)
1/2 cup (124g)
4 tbsp (72g)
4 tbsp, shredded (28g)
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 2 days
1. Chicken club lettuce wrap
290 cals, 24p, 8c, 17f (per meal)
1 leaf outer (28g)
1 tbsp (15mL)
4 slices, thin (36g)
4 oz (113g)
2 slice(s), thin/small (30g)
2 tbsp, shredded (14g)
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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 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)
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 - 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.
snack prep - 3 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
560 cals, 66p, 14c, 25f (per meal)
1 1/4 lbs (560g)
1 1/4 tsp (0mL)
5 dash, leaves (1g)
2 1/2 tbsp (38mL)
1 1/4 medium (76g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Indian chicken wings
440 cals, 39p, 0c, 30f (per meal)
2 tbsp (13g)
1/2 tbsp (8g)
1 1/3 lbs (605g)
1 tsp (5mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
dinner prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
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.