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 (1500cal, 115g protein, 26g net carbs, 96g fat, 17g fiber per day) cannot be customized.
Day 1
1525cal, 88g protein, 30g net carbs, 110g fat, 18g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
1 serving(s) (159cal, 2p, 7c, 13f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
5 1/3 oz (214cal, 34p, 0c, 8f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 2
1475cal, 103g protein, 28g net carbs, 97g fat, 18g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (472cal, 35p, 3c, 34f)
1 serving(s) (159cal, 2p, 7c, 13f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
Day 3
1500cal, 108g protein, 22g net carbs, 99g fat, 21g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 oz (467cal, 36p, 0c, 36f)
1 serving(s) (72cal, 1p, 4c, 5f)
1 serving(s) (148cal, 1p, 3c, 14f)
8 oz (316cal, 51p, 1c, 12f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 4
1525cal, 103g protein, 25g net carbs, 102g fat, 22g fiber
1 serving(s) (524cal, 23p, 7c, 44f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1 serving(s) (148cal, 1p, 3c, 14f)
8 oz (316cal, 51p, 1c, 12f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 5
1475cal, 127g protein, 22g net carbs, 93g fat, 12g fiber
2/3 serving(s) (367cal, 27p, 9c, 22f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (572cal, 51p, 4c, 39f)
Day 6
1500cal, 127g protein, 26g net carbs, 93g fat, 13g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
2/3 serving(s) (367cal, 27p, 9c, 22f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (572cal, 51p, 4c, 39f)
Day 7
1500cal, 151g protein, 26g net carbs, 81g fat, 15g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
Grocery List (46 items)
Fats and Oils
Ranch dressing
1/2 cup (120mL)
Olive oil
1/4 lbs (115mL)
Oil
1 1/2 oz (43mL)
Mayonnaise
6 tbsp (90mL)
Balsamic vinaigrette
4 tbsp (60mL)
Vegetables and Vegetable Products
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Zucchini
1 1/2 large (522g)
Garlic
5/8 clove (2g)
Tomatoes
6 medium whole (2-3/5" dia) (749g)
Romaine lettuce
6 leaf outer (168g)
Raw celery
5/8 bunch (308g)
Onion
3/4 medium (2-1/2" dia) (85g)
Frozen green beans
1 2/3 cup (202g)
Frozen broccoli
6 cup (546g)
Bell pepper
2 large (328g)
Edamame, frozen, shelled
1/2 cup (59g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Almonds
1/2 cup, whole (72g)
Sunflower kernels
1/2 tbsp (6g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1390g)
Boneless chicken thighs, with skin
1 lbs (454g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
2 1/4 g (2g)
Garlic powder
1/2 tsp (1g)
Lemon pepper
1/2 tbsp (3g)
Paprika
1/4 tbsp (2g)
Taco seasoning mix
3/4 tbsp (6g)
Finfish and Shellfish Products
Canned salmon
3 5oz can(s) (undrained) (426g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (436g)
Lemon juice
1/2 tbsp (8mL)
Blackberries
1 1/4 cup (180g)
Apples
2/3 medium (3" dia) (121g)
Lime juice
1/2 tbsp (7mL)
Dairy and Egg Products
Eggs
9 large (450g)
Butter
1 tbsp (14g)
Parmesan cheese
1 tbsp (5g)
Cheese
1/4 lbs (95g)
Goat cheese
1 1/2 oz (43g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Other
Chicken, drumsticks, with skin
1/2 lbs (227g)
Italian seasoning
4 dash (2g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Mixed greens
1 1/2 cup (45g)
Pork Products
Bacon
9 1/2 slice(s) (95g)
Beverages
Water
3 cup(s) (711mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
snack prep - 2 days
1. Keto cucumbers and ranch
160 cals, 2p, 7c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with a keto-friendly ranch to dip into.
dinner prep - 1 days
1. Simple chicken breast
215 cals, 34p, 1c, 9f (per meal)
1/3 lbs (149g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 tsp (5mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Roasted tomatoes
90 cals, 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.
3. Garlic zucchini noodles
205 cals, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Salmon salad lettuce wrap
470 cals, 35p, 4c, 34f (per meal)
6 leaf outer (168g)
3 dash (0g)
3 dash (1g)
3 5oz can(s) (undrained) (426g)
6 tbsp (90mL)
3 stalk, small (5" long) (51g)
3 tbsp minced (45g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
breakfast prep - 3 days
1. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. 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.
dinner prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (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. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Olive oil drizzled broccoli
210 cals, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Celery and ranch
150 cals, 1p, 3c, 14f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
4 tbsp (60mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
lunch prep - 1 days
1. Cheesy zucchini noodles
525 cals, 23p, 7c, 44f (per meal)
1 medium (196g)
1 tbsp (15mL)
1 tbsp (5g)
3/4 cup, shredded (85g)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
2. Blackberries
85 cals, 3p, 8c, 1f (per meal)
1 1/4 cup (180g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 2 days
1. Bacon
150 cals, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook as desired or according to instructions on package.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 3 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
lunch prep - 2 days
1. Avocado, apple, chicken salad
365 cals, 27p, 9c, 22f (per meal)
2/3 avocado(s) (134g)
2/3 medium (3" dia) (121g)
2 2/3 tbsp chopped (17g)
4 tsp (20mL)
1/3 tsp (1g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tbsp (7mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
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.
lunch prep - 1 days
1. Bacon & goat cheese salad
340 cals, 17p, 2c, 29f (per meal)
1/2 tbsp (6g)
1 1/2 slice(s) (15g)
1/2 tbsp (8mL)
1 1/2 oz (43g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. 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. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Southwest chicken
545 cals, 80p, 8c, 19f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp, shredded (11g)
3/4 tbsp (6g)
3/4 lbs (336g)
1 1/2 medium (179g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Basic Zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.