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
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 (1475cal, 97g protein, 33g net carbs, 99g fat, 17g fiber per day) cannot be customized.
Day 1
1450cal, 94g protein, 33g net carbs, 99g fat, 13g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 wrap(s) (311cal, 28p, 5c, 18f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 1/2 cup(s) (91cal, 2p, 5c, 7f)
Day 2
1475cal, 117g protein, 32g net carbs, 92g fat, 11g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
8 oz (468cal, 40p, 0c, 34f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 3
1450cal, 101g protein, 35g net carbs, 93g fat, 20g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
4 1/2 ounce(s) (396cal, 23p, 1c, 33f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 4
1425cal, 105g protein, 32g net carbs, 90g fat, 20g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
2 serving(s) (498cal, 44p, 6c, 33f)
5 1/3 oz chicken (311cal, 37p, 6c, 15f)
2/3 serving(s) (154cal, 3p, 6c, 10f)
Day 5
1550cal, 94g protein, 29g net carbs, 110g fat, 15g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
2 serving(s) (498cal, 44p, 6c, 33f)
2 link (514cal, 28p, 6c, 42f)
1/2 serving(s) (55cal, 2p, 3c, 3f)
Day 6
1500cal, 84g protein, 36g net carbs, 105g fat, 22g fiber
1 serving(s) (227cal, 12p, 2c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
Day 7
1500cal, 84g protein, 36g net carbs, 105g fat, 22g fiber
1 serving(s) (227cal, 12p, 2c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
Grocery List (52 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
2 1/2 oz (74g)
Sunflower kernels
1 3/4 oz (51g)
Almonds
1/4 lbs (99g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Fats and Oils
Oil
2 1/3 oz (71mL)
Olive oil
1 tbsp (15mL)
Other
Italian seasoning
2 dash (1g)
Frozen cauliflower
1 1/2 cup (170g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Pork rinds
1 1/4 oz (35g)
Teriyaki sauce
1/2 cup (120mL)
Chuck roast, boneless, beef, raw
1 lbs (454g)
Italian pork sausage, raw
2 link (215g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
2 cup (60g)
Dairy and Egg Products
Provolone cheese
1 slice(s) (28g)
String cheese
2 stick (56g)
Eggs
16 medium (712g)
Butter
1 1/3 tbsp (17g)
Whole milk
2 3/4 tbsp (41mL)
Parmesan cheese
2 tbsp (10g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Goat cheese
2 oz (57g)
Vegetables and Vegetable Products
Onion
1 1/6 medium (2-1/2" dia) (130g)
Bell pepper
1 2/3 large (279g)
Romaine lettuce
3/8 head (228g)
Kale leaves
2/3 lbs (302g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (456g)
Garlic
2/3 clove(s) (2g)
Mushrooms
2 2/3 oz (76g)
Fresh green beans
2 oz (57g)
Broccoli
1 cup chopped (91g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Ribeye, raw
1/4 lbs (128g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (720g)
Lemon
5/6 small (48g)
Grapes
3 cup (276g)
Lemon juice
7/8 fl oz (26mL)
Pork Products
Bacon
6 slice(s) (60g)
Spices and Herbs
Dijon mustard
1/2 oz (18g)
Balsamic vinegar
1 1/2 fluid ounce (40mL)
Rosemary, dried
1/2 tsp (1g)
Cajun seasoning
1/3 tsp (1g)
Salt
1/8 oz (4g)
Black pepper
3 g (3g)
Fresh basil
6 leaves (3g)
Sausages and Luncheon Meats
Chicken cold cuts
4 oz (113g)
Beverages
Water
1 cup (269mL)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Vegetable broth
1/6 cup(s) (mL)
Poultry Products
Boneless skinless chicken breast, raw
1 1/3 lbs (597g)
snack prep - 2 days
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
445 cals, 32p, 7c, 31f (per meal)
2 tsp (10mL)
2 dash (1g)
1 slice(s) (28g)
1/2 medium (2-1/2" dia) (55g)
1 small (74g)
4 oz (113g)
2 leaf inner (12g)
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 1 days
1. Chicken, bacon, avocado lettuce wrap
310 cals, 28p, 5c, 18f (per meal)
1/4 avocado(s) (50g)
2 slice(s) (20g)
1/2 tbsp (8g)
1 leaf outer (28g)
4 oz (113g)
1
Cook the bacon according to package.
2
Spread the mustard on the inside of the leaf of lettuce.
3
Place the avocado, bacon, and chicken on the mustard.
4
Wrap up the lettuce. Serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
110 cals, 8p, 3c, 7f (per meal)
1 1/2 tbsp (23mL)
1/2 tsp (3mL)
1 dash (0g)
4 tbsp, chopped (45g)
1 extra large (56g)
1/2 cup, chopped (20g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1/2 lbs (227g)
1/4 oz (7g)
1/3 tsp (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Pepper steak
395 cals, 23p, 1c, 33f (per meal)
1/4 lbs (128g)
1 1/2 dash (1g)
1/2 tbsp (8g)
1 1/2 dash (0g)
1 tsp, ground (3g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 3 days
breakfast prep - 3 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
dinner prep - 1 days
1. Chicken marsala
310 cals, 38p, 6c, 15f (per meal)
2 tsp (10mL)
1 tsp (5mL)
1 tsp (5mL)
2 2/3 tbsp (40mL)
1/6 cup(s) (mL)
2/3 clove(s) (2g)
2 2/3 oz (76g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Simple kale & avocado salad
155 cals, 3p, 6c, 10f (per meal)
1/3 bunch (57g)
1/3 small (19g)
1/3 avocado(s) (67g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Balsamic pot roast
500 cals, 44p, 6c, 33f (per meal)
1/2 large (75g)
2 tbsp (30mL)
1 cup(s) (237mL)
1/2 tbsp (7g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
2
Season chuck roast with salt/pepper to taste.
3
Heat a skillet over high heat and add half of the butter.
4
Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.
5
Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
6
Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
7
Add in the water and onion; mix.
8
Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.
9
If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
10
Serve meat with onion sauce.
dinner prep - 1 days
1. Italian sausage
515 cals, 28p, 6c, 42f (per meal)
2 link (215g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Green beans with almonds & lemon
55 cals, 2p, 3c, 3f (per meal)
2 oz (57g)
3 dash (2g)
1/4 tsp (1mL)
1/2 tbsp, slivered (3g)
1/4 dash (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
260 cals, 21p, 6c, 15f (per meal)
1 tbsp (15mL)
2 tbsp (15g)
2 tbsp (10g)
2 tsp (10g)
2 tbsp (35g)
1 cup chopped (91g)
4 large (200g)
4 cup shredded (188g)
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.
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Bacon & goat cheese salad
225 cals, 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.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 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. 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.