Meal plan with under 40g carbs

In just a few clicks, generate your own meal plan with under 40g 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, 80g protein, 31g net carbs, 113g fat, 10g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Scrambled eggs, bacon
Clam chowder, avocado, cheese
Baked chicken thighs, milk
Mixed nuts
Tue
Wed
Honey mustard chicken thighs w/ skin, milk
Salmon with tomato and herbs, keto celery and ranch
Thu
Strawberries and cream, boiled eggs
Fri
Celery and ranch
Sat
Rotisserie chicken, buttered green beans
Roasted cabbage steaks with dressing, roasted almonds
Nut and Seed Products
Mixed nuts
1/2 cup (75g)
Almonds
2 2/3 tbsp, whole (24g)
Spices and Herbs
Salt
5/12 oz (12g)
Black pepper
1/8 oz (3g)
Thyme
1/2 tbsp, ground (2g)
Brown deli mustard
1 1/2 tbsp (23g)
Oregano
4 dash, ground (1g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 3/4 lb (794g)
Dairy and Egg Products
Whole milk
4 cup (960mL)
Cheese
4 oz (113g)
Eggs
11 medium (484g)
Butter
2 2/3 tbsp (36g)
Heavy cream
1/2 cup (120mL)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
2/3 fl oz (20mL)
Strawberries
3/4 cup, sliced (125g)
Pork Products
Bacon
8 slice(s) (80g)
Sweets
Honey
1 tbsp (21g)
Fats and Oils
Ranch dressing
1 1/4 cup (285mL)
Olive oil
1 1/2 tbsp (23mL)
Oil
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Raw celery
25 1/2 stalk, medium (7-1/2" - 8" long) (1020g)
Tomatoes
1 1/2 plum tomato (93g)
Onion
1 tbsp chopped (10g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Frozen green beans
1 1/3 cup (161g)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
Other
Italian seasoning
4 dash (2g)
Rotisserie chicken, cooked
4 oz (113g)
snack prep - 3 days
1. Mixed nuts
165 cals, 5p, 4c, 14f (per meal)
  • ,
  • Mixed nuts
    3 tbsp (25g)
  • dinner prep - 2 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per meal)
  • ,
  • Salt
    4 dash (3g)
  • Black pepper
    2 dash, ground (1g)
  • Chicken thighs, with bone and skin, raw, bone and skin
    2 thigh (6 oz ea) (340g)
  • Thyme
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. 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. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • lunch prep - 2 days
    1. Clam chowder
    180 cals, 6p, 13c, 11f (per meal)
  • ,
  • Canned clam chowder
    1 can (18.5 oz) (519g)
  • 1
    Prepare according to instructions on package.
    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. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • breakfast prep - 4 days
    1. Scrambled eggs
    165 cals, 12p, 2c, 13f (per meal)
  • Eggs
    2 medium (88g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Butter
    1 tsp (5g)
  • Whole milk
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Beat eggs, milk, salt and pepper in medium bowl until blended.
    2
    Heat butter 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.
    2. Bacon
    100 cals, 7p, 0c, 8f (per meal)
  • ,
  • Bacon
    2 slice(s) (20g)
  • 1
    Cook as desired or according to instructions on package.
    lunch prep - 3 days
    1. Honey mustard chicken thighs w/ skin
    370 cals, 34p, 6c, 23f (per meal)
  • ,
  • Brown deli mustard
    1 1/2 tbsp (23g)
  • Honey
    1 tbsp (21g)
  • Thyme
    1 tsp, ground (1g)
  • Salt
    2 dash (2g)
  • Chicken thighs, with bone and skin, raw
    16 oz (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).
    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. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • dinner prep - 3 days
    1. Salmon with tomato and herbs
    300 cals, 24p, 2c, 22f (per meal)
  • ,
  • Olive oil
    1 1/2 tbsp (23mL)
  • Salt
    2 dash (1g)
  • Black pepper
    4 dash (0g)
  • Tomatoes, chopped
    1 1/2 plum tomato (93g)
  • Lemon juice
    1 tbsp (15mL)
  • Oregano
    4 dash, ground (1g)
  • Thyme
    4 dash, ground (1g)
  • Salmon
    2 fillet/s (6 oz each) (340g)
  • Onion
    1 tbsp chopped (10g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 400 F (200 C).
    2
    Sprinkle salmon with 1/3 of the olive oil, salt, and pepper.
    3
    Stir the tomatoes, shallots, remaining olive oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
    4
    Place each salmon fillet, oiled side down, atop its own individual sheet of foil.
    5
    Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
    6
    Place the foil packets on a heavy large baking sheet.
    7
    Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
    2. Keto celery and ranch
    225 cals, 2p, 5c, 20f (per meal)
  • Ranch dressing
    1/2 cup (135mL)
  • Raw celery, sliced into strips
    13 1/2 stalk, medium (7-1/2" - 8" long) (540g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice celery into strips. Serve with a keto-friendly ranch to dip into.
    snack prep - 3 days
    1. Strawberries and cream
    155 cals, 1p, 3c, 14f (per meal)
  • Strawberries
    4 tbsp, sliced (42g)
  • Heavy cream
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. 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.
    breakfast prep - 2 days
    1. Celery and ranch
    295 cals, 2p, 7c, 27f (per meal)
  • Raw celery, sliced into strips
    12 stalk, medium (7-1/2" - 8" long) (480g)
  • Ranch dressing
    1/2 cup (120mL)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Slice celery into strips. Serve with ranch to dip into.
    dinner prep - 1 days
    1. Roasted cabbage steaks with dressing
    425 cals, 5p, 14c, 35f (per meal)
  • Ranch dressing
    2 tbsp (30mL)
  • Italian seasoning
    4 dash (2g)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Oil
    1 1/2 tbsp (23mL)
  • Cabbage
    1/2 head, small (about 4-1/2" dia) (357g)
  • Recipe has been scaled from original by 0.5x. 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. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • Almonds
    2 2/3 tbsp, whole (24g)
  • lunch prep - 1 days
    1. Rotisserie chicken
    240 cals, 25p, 0c, 15f (per meal)
  • Rotisserie chicken, cooked
    4 oz (113g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Buttered green beans
    195 cals, 3p, 8c, 15f (per meal)
  • Frozen green beans
    1 1/3 cup (161g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Butter
    4 tsp (18g)
  • 1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
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