Meal plan with under 45g carbs
In just a few clicks, generate your own meal plan with under 45g 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, 121g protein, 36g net carbs, 89g fat, 14g fiber per day) cannot be customized.
Day 1
1500cal, 135g protein, 39g net carbs, 81g fat, 17g fiber
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (369cal, 64p, 10c, 7f)
1/2 serving(s) (131cal, 2p, 10c, 8f)
1 1/4 serving(s) (365cal, 29p, 9c, 23f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 2
1500cal, 130g protein, 38g net carbs, 88g fat, 12g fiber
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/4 serving(s) (365cal, 29p, 9c, 23f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
Day 3
1450cal, 150g protein, 33g net carbs, 74g fat, 14g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz chicken (433cal, 57p, 9c, 17f)
1/4 zucchini (36cal, 1p, 2c, 3f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
10 2/3 oz (427cal, 67p, 1c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 4
1450cal, 150g protein, 33g net carbs, 74g fat, 14g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz chicken (433cal, 57p, 9c, 17f)
1/4 zucchini (36cal, 1p, 2c, 3f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
10 2/3 oz (427cal, 67p, 1c, 17f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 5
1475cal, 80g protein, 35g net carbs, 105g fat, 16g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 6
1525cal, 90g protein, 38g net carbs, 105g fat, 16g fiber
1 muffins (96cal, 7p, 1c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 7
1525cal, 110g protein, 37g net carbs, 99g fat, 11g fiber
1 muffins (96cal, 7p, 1c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 serving(s) (218cal, 2p, 1c, 22f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
8 oz chicken (466cal, 56p, 9c, 22f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Grocery List (49 items)
Dairy and Egg Products
Cheese
2 oz (57g)
Nonfat greek yogurt
3 tbsp (53g)
Eggs
7 1/3 large (367g)
Parmesan cheese
1 tbsp (6g)
Whole milk
1 cup (240mL)
Feta cheese
4 tbsp (38g)
Cheddar cheese
56 tsp, shredded (132g)
Lowfat greek yogurt
1 cup (280g)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 cup (118g)
Fresh spinach
29 cup(s) (870g)
Onion
2/3 cup, sliced (74g)
Garlic
4 1/2 clove(s) (14g)
Tomatoes
5 medium whole (2-3/5" dia) (603g)
Zucchini
5/6 large (260g)
Cucumber
1 cucumber (8-1/4") (339g)
Frozen broccoli
1/3 cup (30g)
Mushrooms
4 oz (113g)
Nut and Seed Products
Pecans
2 1/2 tbsp, chopped (17g)
Almonds
1 cup, whole (155g)
Macadamia nuts, shelled, roasted
2 1/2 oz (10-12 kernels) (71g)
Mixed nuts
1/3 cup (45g)
Roasted cashews
4 tbsp, halves and whole (34g)
Fats and Oils
Raspberry walnut vinaigrette
6 3/4 tbsp (101mL)
Olive oil
3 oz (89mL)
Oil
1 oz (27mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (1976g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Snacks
Tortilla chips
1/2 oz (14g)
Other
Guacamole
1/3 lbs (155g)
Coleslaw mix
1 1/2 cup (135g)
Sugar-free barbecue sauce
3 tbsp (45g)
Low-sugar greek yogurt, flavored
3 container(s) (450g)
Rotisserie chicken, cooked
3 oz (85g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Apples
1 1/2 medium (3" dia) (273g)
Lemon juice
1/3 fl oz (10mL)
Spices and Herbs
Black pepper
3/4 tbsp, ground (5g)
Salt
2 1/2 tsp (14g)
Basil
2 dash, leaves (0g)
Garlic powder
3/4 tbsp (7g)
Ground cumin
2 tsp (4g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Baked Products
Bread crumbs
2 tbsp (14g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Peanut butter
3 tbsp (48g)
Sweets
Honey
2 tsp (14g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
snack prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Chicken and spinach salad
365 cals, 29p, 9c, 23f (per meal)
5 cup(s) (150g)
5 tbsp, sliced (36g)
2 1/2 tbsp, chopped (17g)
6 2/3 tbsp (100mL)
1 1/4 cup, chopped, cooked (225g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Chop and cook chicken according to personal preference.
2
Arrange salad greens. Top each evenly with cooked chicken pieces, onion slices, and pecans.
3
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Bbq pulled chicken & lime yogurt slaw bowl
370 cals, 64p, 10c, 7f (per meal)
1/2 tbsp (8mL)
1/2 lbs (255g)
1 1/2 cup (135g)
3 tbsp (45g)
3 tbsp (53g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the greek yogurt and lime juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
2. Chips and guacamole
130 cals, 2p, 10c, 8f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
breakfast prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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
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.
3. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Baked garlic parmesan chicken
400 cals, 55p, 10c, 15f (per meal)
1/2 lbs (227g)
1/2 dash, ground (0g)
1/2 tbsp (8mL)
1/4 clove (1g)
1 tbsp (6g)
2 tbsp (14g)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
lunch prep - 2 days
1. Chicken shawarma bowl
435 cals, 57p, 9c, 17f (per meal)
1/2 tbsp (8mL)
2 tsp (6g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (38g)
1/3 cup, sliced (38g)
1 cup cherry tomatoes (149g)
1 lbs (448g)
1
Coat chicken in oil and rub cumin and garlic powder all over until coated.
2
Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.
3
Meanwhile, mix together the tomatoes, onion, and feta.
4
Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.
2. Basic Zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
1 1/3 lbs (597g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
4 tsp (20mL)
1/3 tsp (1g)
Recipe has been scaled from original by 1.33x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
1. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
breakfast prep - 3 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
snack prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
breakfast prep - 2 days
1. Broccoli & cheddar egg muffins
95 cals, 7p, 1c, 7f (per meal)
1 1/3 large (67g)
2 2/3 tbsp, shredded (19g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/3 tsp (2mL)
1/3 cup (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
3. 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 - 1 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1/2 tsp (3mL)
1/2 tbsp (8mL)
1/8 cucumber (8-1/4") (38g)
1/4 large whole (3" dia) (46g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
2. Macadamia nuts
220 cals, 2p, 1c, 22f (per meal)
1 oz (10-12 kernels) (28g)
dinner prep - 1 days
1. Chicken marsala
465 cals, 56p, 9c, 22f (per meal)
1 tbsp (15mL)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/4 cup(s) (mL)
1 clove(s) (3g)
4 oz (113g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.