Meal plan with under 35g carbs
Table of Contents
Overview
This 35g Carb Meal Plan is a practical low-carb weekly plan designed for anyone who wants to limit net carbs to about 35g per day while still enjoying satisfying meals. The meal plan includes a 7-day sample menu with breakfast, lunch, snacks and dinners that focus on whole foods, healthy fats and higher protein. Whether you search for a diet plan, weekly plan or nutrition plan, this layout helps you see exactly what to eat each day and how to prep meals efficiently.
There are two possible ways to use the plan: Option 1 lets you generate your own customizable meal plan where you pick calorie targets, swap or randomize recipes and tailor meals to your preferences; Option 2 is a pre-made PDF (example: 1500 kcal/day, ~25g net carbs, ~103g protein) that you can download and follow as-is. Both approaches include a full grocery list, simple recipes and day-by-day shopping and prep guidance so the diet plan is easy to follow whether you like to customize or prefer a ready-made weekly plan.
Following this low-carb nutrition plan can help reduce cravings, stabilize blood sugar and support weight loss when paired with an appropriate calorie target. Many people report reduced bloating, steadier energy throughout the day and improved appetite control thanks to higher protein and healthy fat content; with consistent use and resistance training it can also help preserve lean muscle while promoting fat loss. Results vary by individual, so consider consulting a registered dietitian or healthcare provider to adapt the meal plan to your personal goals and medical needs.
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 (1500cals, 103g protein, 25g net carbs, 105g fat 14g fiber per day) cannot be customized.
Day 1
1450cals, 109g protein, 28g net carbs, 96g fat 14g fiber per day
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 2
1500cals, 90g protein, 26g net carbs, 108g fat 13g fiber per day
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 3
1450cals, 104g protein, 20g net carbs, 102g fat 11g fiber per day
1 slice(s) (164cal, 4p, 1c, 15f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (438cal, 39p, 3c, 29f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 4
1575cals, 72g protein, 29g net carbs, 122g fat 18g fiber per day
1 slice(s) (164cal, 4p, 1c, 15f)
1 serving(s) (61cal, 7p, 0c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3/4 serving(s) (409cal, 25p, 6c, 31f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (227cal, 12p, 2c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (180cal, 9p, 2c, 14f)
Day 5
1475cals, 74g protein, 26g net carbs, 114g fat 14g fiber per day
5 slice(s) (253cal, 18p, 1c, 20f)
3/4 serving(s) (409cal, 25p, 6c, 31f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (227cal, 12p, 2c, 19f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (180cal, 9p, 2c, 14f)
Day 6
1550cals, 135g protein, 23g net carbs, 95g fat 14g fiber per day
5 slice(s) (253cal, 18p, 1c, 20f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 7
1550cals, 135g protein, 23g net carbs, 95g fat 14g fiber per day
5 slice(s) (253cal, 18p, 1c, 20f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1/4 cup (183cal, 2p, 1c, 18f)
Grocery List (50 items)
Dairy and Egg Products
Eggs
8 1/2 large (425g)
Whole milk
2 1/2 cup (600mL)
String cheese
2 stick (56g)
Cheese
10 1/3 oz (292g)
Egg whites
1/2 cup (122g)
Goat cheese
2 oz (57g)
Parmesan cheese
1/4 cup (23g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Butter
4 tsp (18g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Chicken broth
1/8 cup(s) (mL)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Canned black olives
16 large olives (70g)
Lime juice
2 tbsp (30mL)
Green olives
1/4 small can (~2 oz) (16g)
Lemon
1/4 large (21g)
Lemon juice
1 fl oz (27mL)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Mixed nuts
6 tbsp (50g)
Almond butter
1/2 tbsp (8g)
Sunflower kernels
2 1/4 oz (65g)
Roasted pumpkin seeds, unsalted
3 tbsp (22g)
Pecans
1/2 cup, halves (50g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
1 oz (34mL)
Spices and Herbs
Cajun seasoning
4 tsp (9g)
Thyme, dried
4 dash, leaves (1g)
Salt
5 g (5g)
Black pepper
1/8 oz (1g)
Rosemary, dried
3 dash (0g)
Dijon mustard
1 tbsp (15g)
Finfish and Shellfish Products
Cod, raw
3/4 lbs (340g)
Vegetables and Vegetable Products
Tomatoes
6 3/4 medium whole (2-3/5" dia) (832g)
Onion
4 tbsp minced (60g)
Garlic
1 3/4 clove(s) (5g)
Zucchini
1 1/2 medium (294g)
Broccoli
1 1/2 cup chopped (137g)
Romaine lettuce
6 cup shredded (282g)
Frozen sugar snap peas
1 1/3 cup (192g)
Other
Italian seasoning
1 container (.75 oz) (20g)
Almond flour
2 3/4 tbsp (18g)
Mixed greens
2 cup (60g)
Sausages and Luncheon Meats
Pepperoni
16 slices (32g)
Poultry Products
Boneless skinless chicken thighs
1 lb (454g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Boneless skinless chicken breast, raw
1 1/3 lbs (597g)
Baked Products
Baking powder
2 dash (1g)
Pork Products
Bacon
17 slice(s) (170g)
Bacon, raw
1 1/2 slice(s) (43g)
Snacks
Beef jerky
2 oz (57g)
breakfast prep - 2 days
1. Eggs with avocado and salsa
254cal, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
snack prep - 2 days
dinner prep - 1 days
1. Cajun cod
374cal, 62p, 4c, 12f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Roasted tomatoes
89cal, 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.
lunch prep - 2 days
1. Cheesy skillet pizza
361cal, 16p, 7c, 29f (per meal)
2 tsp (7g)
8 large olives (35g)
2 tbsp minced (30g)
8 slices (16g)
1/2 cup, shredded (54g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spray a skillet with non-stick spray and place over medium low heat.
2
Sprinkle the cheese in the skillet in the shape of a circle. Use a spatula to clean up the edges by scraping any stray shreds into the circle.
3
Add all the toppings.
4
Watch closely and cook for about 5 minutes. The time will vary depending on how high the heat is, but cheese should be bubbly and soft on top but crispy on the bottom and easy to lift off in one piece.
5
When done, move to a plate and slice immediately.
6
Serve!
dinner prep - 2 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
4 dash (3g)
1/2 tbsp (5g)
1 pint, cherry tomatoes (298g)
1 clove(s) (3g)
1 1/2 tbsp (23mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
snack prep - 3 days
2. Cherry tomatoes
21cal, 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.
breakfast prep - 2 days
1. Low carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
1/2 tbsp (8g)
1/2 large (25g)
1 1/3 dash (1g)
2 dash (1g)
1 tbsp (15mL)
2 1/2 tbsp (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a greased, microwave-safe mug, mix the almond flour, oil, baking powder, salt, and egg until fully combined.
2
Microwave for 90 seconds.
3
Remove bread from mug, slice, and serve with almond butter.
4
For leftovers: immediately wrap any leftovers in plastic wrap or parchment paper. Store on the counter or in your fridge/freezer. Reheat by toasting or microwaving.
3. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 1 days
1. Chicken thighs with lemon & olives
438cal, 39p, 3c, 29f (per meal)
1/8 cup(s) (mL)
1/4 small can (~2 oz) (16g)
1/4 large (21g)
3/8 tsp (2mL)
3 dash (0g)
3/4 clove(s) (2g)
2 dash, ground (1g)
1 dash (1g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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. Bacon & goat cheese salad
227cal, 12p, 2c, 19f (per meal)
2 tsp (8g)
2 slice(s) (20g)
2 tsp (10mL)
2 oz (57g)
2 cup (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
3. Avocado
176cal, 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.
lunch prep - 2 days
1. Cheesy zucchini noodles w/ bacon
409cal, 25p, 6c, 31f (per meal)
1 1/2 slice(s) (43g)
1 1/2 medium (294g)
1 1/2 tbsp (8g)
1 cup, shredded (127g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
breakfast prep - 3 days
1. Bacon
253cal, 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
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 2 days
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
390cal, 31p, 9c, 23f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (22g)
3 tbsp (15g)
1 tbsp (15g)
3 tbsp (53g)
1 1/2 cup chopped (137g)
6 large (300g)
6 cup shredded (282g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 2 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.