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

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, 77g protein, 32g net carbs, 107g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, roasted peanuts
Pesto grilled cheese sandwich, cheese, string cheese
Garlic parmesan wings, buttered lima beans
Sunflower seeds
Tue
Wed
Avocado tuna salad stuffed pepper, roasted almonds, clementine
Thu
Mixed nuts
Roasted cabbage steaks with dressing, avocado, roasted peanuts
Celery and ranch, walnuts
Fri
Sat
Parmesan crusted tilapia, keto celery and ranch
Buffalo drumsticks, buttered lima beans
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Almonds
3/4 cup, whole (107g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Mixed nuts
1 cup (126g)
Vegetables and Vegetable Products
Lima beans, frozen
1/2 package (10 oz) (142g)
Garlic
2 2/3 clove(s) (8g)
Tomatoes
3 slice(s), thin/small (45g)
Bell pepper
1 1/2 large (246g)
Onion
3/8 small (26g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Spices and Herbs
Salt
5/24 oz (6g)
Black pepper
1/16 oz (2g)
Paprika
4 dash (1g)
Dairy and Egg Products
Butter
5/16 stick (35g)
Parmesan cheese
1/3 cup (35g)
Cheese
7 1/2 oz (212g)
String cheese
3 stick (84g)
Eggs
6 medium (264g)
Baked Products
Baking powder
2 tsp (10g)
Bread
3 slice (96g)
Poultry Products
Chicken wings, with skin, raw
1 1/3 lb (606g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Frank's red hot sauce
4 tsp (19mL)
Legumes and Legume Products
Roasted peanuts
2/3 cup (103g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Tilapia, raw
3/8 lb (168g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Lime juice
1/2 tbsp (8mL)
Clementines
3 fruit (222g)
Lemon juice
1 tsp (5mL)
Fats and Oils
Ranch dressing
1/2 cup (120mL)
Oil
1 3/4 tbsp (26mL)
Olive oil
1/4 tbsp (4mL)
Other
Italian seasoning
4 dash (2g)
Chicken, drumsticks, with skin
1/2 lb (227g)
snack prep - 3 days
1. Sunflower seeds
180 cals, 9p, 2c, 14f (per meal)
  • Sunflower kernels
    3 oz (85g)
  • dinner prep - 2 days
    1. Garlic parmesan wings
    465 cals, 41p, 3c, 32f (per meal)
  • ,
  • Parmesan cheese
    2 2/3 tbsp (17g)
  • Butter
    1 tsp (5g)
  • Garlic, diced
    2 2/3 clove(s) (8g)
  • Baking powder
    2 tsp (10g)
  • Chicken wings, with skin, raw
    1 1/3 lb (606g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
    2
    FAST VERSION
    3
    Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
    4
    Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
    5
    Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
    6
    Serve.
    7
    CRISPY SKIN VERSION
    8
    Preheat oven to 250 F (120 C).
    9
    Pat wings dry with paper towels.
    10
    Put wings and baking powder in a plastic bag and shake to coat.
    11
    Place wings on a lightly greased baking sheet and bake for 30 minutes.
    12
    When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
    13
    When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
    14
    Serve.
    2. Buttered lima beans
    55 cals, 2p, 5c, 2f (per meal)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Salt
    1 dash (1g)
  • Butter
    1 tsp (5g)
  • Black pepper
    1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
    lunch prep - 3 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter, softened
    1/2 tbsp (7g)
  • Pesto sauce
    1/2 tbsp (8g)
  • Cheese
    1 slice (1 oz each) (28g)
  • Tomatoes
    1 slice(s), thin/small (15g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
    3
    Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
    4
    Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
    2. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • 3. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • dinner prep - 3 days
    1. Avocado tuna salad stuffed pepper
    230 cals, 20p, 4c, 12f (per meal)
  • ,
  • Canned tuna, drained
    1 1/2 can (~6 oz) (258g)
  • Avocados
    3/4 avocado(s) (151g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Bell pepper
    1 1/2 large (246g)
  • Onion
    3/8 small (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
    3
    You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • 3. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • snack prep - 3 days
    1. Celery and ranch
    75 cals, 1p, 2c, 7f (per meal)
  • Raw celery, sliced into strips
    4 1/2 stalk, medium (7-1/2" - 8" long) (180g)
  • Ranch dressing
    3 tbsp (45mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice celery into strips. Serve with ranch to dip into.
    2. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • breakfast prep - 3 days
    1. Mixed nuts
    270 cals, 8p, 6c, 23f (per meal)
  • ,
  • Mixed nuts
    5 tbsp (42g)
  • lunch prep - 2 days
    1. Roasted cabbage steaks with dressing
    215 cals, 3p, 7c, 17f (per meal)
  • Ranch dressing
    1 tbsp (15mL)
  • Italian seasoning
    2 dash (1g)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    2 dash (2g)
  • Oil
    3/4 tbsp (11mL)
  • Cabbage
    1/4 head, small (about 4-1/2" dia) (179g)
  • 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
    Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
    3
    Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
    4
    Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
    5
    Place steaks on a greased cookie sheet (or line with foil/parchment paper).
    6
    Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
    7
    Serve with dressing.
    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. Roasted peanuts
    155 cals, 6p, 3c, 12f (per meal)
  • ,
  • Roasted peanuts
    2 2/3 tbsp (24g)
  • 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. Buttered lima beans
    110 cals, 5p, 10c, 4f (per meal)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Salt
    1 dash (1g)
  • Butter
    1 tsp (5g)
  • Black pepper
    1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in butter, salt, and pepper; stir until butter is melted.
    3
    Serve.
    lunch prep - 1 days
    1. Parmesan crusted tilapia
    275 cals, 39p, 3c, 12f (per meal)
  • Tilapia, raw
    3/8 lb (168g)
  • Olive oil
    1/4 tbsp (4mL)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Parmesan cheese, grated
    3 tbsp (19g)
  • Paprika
    4 dash (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    2. Keto celery and ranch
    225 cals, 2p, 5c, 20f (per meal)
  • Ranch dressing
    3 tbsp (45mL)
  • Raw celery, sliced into strips
    4 1/2 stalk, medium (7-1/2" - 8" long) (180g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice celery into strips. Serve with a keto-friendly ranch to dip into.
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