Meal plan with under 45g carbs

	Breakfast	Lunch	Dinner	Snack
Mon	Boiled eggs, sunflower seeds Pick days Swap	Buffalo drumsticks, sugar snap peas Pick days Swap	Broiled tilapia, olive oil drizzled sugar snap peas Pick days Swap	Walnuts Pick days Swap
Tue
Wed
Thu	Simple chicken breast, bread and butter Pick days Swap	Pesto grilled cheese sandwich, string cheese, cheese Pick days Swap
Fri	Pistachios, grapes Pick days Swap	Mixed nuts, pepper strips and guacamole (keto) Pick days Swap
Sat	Baked chicken thighs, bread and butter Pick days Swap	Curried pork chops, buttered green beans Pick days Swap

snack prep - 4 days

1. Walnuts

235 cals, 5p, 2c, 22f (per meal)

Scale to: , 1/3 cup(s)

Walnuts

1/3 cup shelled (50 halves) (33g)

dinner prep - 3 days

1. Broiled tilapia

225 cals, 30p, 1c, 12f (per meal)

Scale to: , 16 oz

Lemon juice

1 tbsp (15mL)

Tilapia, raw

1 lb (448g)

Olive oil

2 tbsp (30mL)

Black pepper

4 dash, ground (1g)

Salt

4 dash (3g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven broiler. Grease broiling pan or line with aluminum foil.

Coat tilapia with olive oil and season with sprinkle with lemon juice.

Season with salt and pepper.

Arrange fillets in a single layer on prepared pan.

Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.

2. Olive oil drizzled sugar snap peas

325 cals, 11p, 16c, 19f (per meal)

Scale to:

Black pepper

1/4 tbsp (1g)

Salt

1/4 tbsp (2g)

Frozen sugar snap peas

8 cup (1152g)

Olive oil

4 tbsp (60mL)

Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.

Prepare sugar snap peas according to instructions on package.

Drizzle with olive oil and season with salt and pepper.

lunch prep - 3 days

1. Buffalo drumsticks

310 cals, 24p, 0c, 24f (per meal)

Scale to: , 16 oz

Frank's red hot sauce

2 2/3 tbsp (40mL)

Oil

1/2 tbsp (8mL)

Salt

2 dash (2g)

Black pepper

2 dash, ground (1g)

Chicken, drumsticks, with skin

1 lb (454g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

(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)

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper.

Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).

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.

Take wings out of the oven when done and toss with the hot sauce to coat.

Serve.

2. Sugar snap peas

165 cals, 11p, 16c, 1f (per meal)

Scale to:

Frozen sugar snap peas

8 cup (1152g)

Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

breakfast prep - 4 days

1. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 8 egg(s)

Eggs

8 medium (352g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Sunflower seeds

135 cals, 6p, 2c, 11f (per meal)

Scale to:

Sunflower kernels

3 oz (85g)

dinner prep - 2 days

1. Pesto grilled cheese sandwich

280 cals, 11p, 13c, 19f (per meal)

Scale to: , 1/2 sandwich(es)

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.

Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.

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.

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.

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. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Cheese

170 cals, 10p, 1c, 14f (per meal)

Scale to: , 1 1/2 oz

Cheese

1 1/2 oz (43g)

lunch prep - 2 days

1. Simple chicken breast

425 cals, 67p, 1c, 17f (per meal)

Scale to: , 21 1/3 oz

Boneless skinless chicken breast, raw

1 1/3 lb (597g)

Salt

1 1/3 tsp (8g)

Black pepper

1 1/3 tsp, ground (3g)

Olive oil

4 tsp (20mL)

Garlic powder

1/3 tsp (1g)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

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.

ALL

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. Bread and butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice

Butter

1 tsp (5g)

Bread

1 slice (32g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

breakfast prep - 2 days

1. Pistachios

190 cals, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, dry roasted, without shells or salt added

1/2 cup (62g)

2. Grapes

40 cals, 1p, 6c, 0f (per meal)

Scale to:

Grapes

1 1/3 cup (123g)

snack prep - 2 days

1. Mixed nuts

110 cals, 3p, 2c, 9f (per meal)

Scale to: , 1/8 cup(s)

Mixed nuts

2 tbsp (17g)

2. Pepper strips and guacamole (keto)

75 cals, 2p, 3c, 5f (per meal)

Scale to:

Bell pepper, sliced

1 medium (119g)

Guacamole

4 tbsp (62g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Slice the peppers and remove the seeds.

Spread the guacamole over the sliced peppers or just use them to dip into it.

dinner prep - 1 days

1. Curried pork chops

360 cals, 59p, 0c, 13f (per meal)

For 1 Meal

Pork chop, bone-in

1 1/2 chop (267g)

Curry powder

3 dash (1g)

Olive oil

1/4 tbsp (4mL)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash, ground (0g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Season pork chops with salt and pepper.

In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.

Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.

Serve.

2. Buttered green beans

195 cals, 3p, 8c, 15f (per meal)

For 1 Meal

Frozen green beans

1 1/3 cup (161g)

Salt

1 dash (0g)

Black pepper

1 dash (0g)

Butter

4 tsp (18g)

Prepare green beans according to instructions on package.

Top with butter and season with salt and pepper.

lunch prep - 1 days

1. Baked chicken thighs

385 cals, 38p, 0c, 26f (per meal)

For 1 Meal

Salt

2 dash (2g)

Black pepper

1 dash, ground (0g)

Chicken thighs, with bone and skin, raw, bone and skin

1 thigh (6 oz ea) (170g)

Thyme

1/2 dash, ground (0g)

Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.

Preheat oven to 350 degrees.

Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.

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).

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. Bread and butter

115 cals, 4p, 12c, 5f (per meal)

For 1 Meal

Butter

1 tsp (5g)

Bread

1 slice (32g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

Meal plan with under 45g carbs

Option 1: Generate your own plan

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