Meal plan with under 45g carbs
Table of Contents
Overview
This 45g Carb Meal Plan is a low‑carb weekly plan designed to keep net carbohydrates under 45 grams per day while providing satisfying meals and clear macros. The page includes a 7-day sample menu with detailed breakfasts, lunches, dinners and snacks, plus a complete grocery list and simple recipes for each meal. Meals emphasize high-quality protein (chicken, pork, eggs), healthy fats, and non-starchy vegetables so the nutrition plan is easy to follow and practical for everyday life.
There are two ways to use the plan: Option 1 lets you generate your own customizable meal plan by selecting a daily calorie target, picking or swapping recipes, and randomizing meals until the weekly plan fits your needs; Option 2 provides a pre-made PDF (approximately 1500 kcal/day, ~29g net carbs, ~107g protein) that is ready to download but not editable. Both choices deliver a printable grocery list, meal-prep notes and scaling instructions so you can batch-cook, prep snacks, and follow a consistent diet plan across the week.
Following this low-carb meal plan can support weight loss by reducing overall carb intake and helping control appetite, while the plan's higher protein content helps preserve lean mass and promote satiety. Many people report steadier energy between meals, fewer cravings, improved blood sugar stability and faster progress toward body-composition goals when using a structured weekly nutrition plan like this one; individual results vary. If you have medical conditions or special dietary needs, consult a registered dietitian or healthcare provider before starting a new diet plan.
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 (1500cals, 107g protein, 29g net carbs, 100g fat 11g fiber per day) cannot be customized.
Day 1
1525cals, 119g protein, 34g net carbs, 95g fat 12g fiber per day
10 2/3 oz (423cal, 67p, 0c, 17f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
3/4 serving(s) (242cal, 2p, 8c, 22f)
1 1/4 serving(s) (386cal, 38p, 8c, 23f)
1 serving(s) (107cal, 3p, 4c, 8f)
Day 2
1525cals, 119g protein, 34g net carbs, 95g fat 12g fiber per day
10 2/3 oz (423cal, 67p, 0c, 17f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
3/4 serving(s) (242cal, 2p, 8c, 22f)
1 1/4 serving(s) (386cal, 38p, 8c, 23f)
1 serving(s) (107cal, 3p, 4c, 8f)
Day 3
1500cals, 116g protein, 34g net carbs, 93g fat 14g fiber per day
5 1/3 oz (311cal, 24p, 0c, 24f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
8 oz (316cal, 51p, 1c, 12f)
3 1/2 cup(s) (212cal, 4p, 11c, 16f)
Day 4
1475cals, 108g protein, 32g net carbs, 96g fat 12g fiber per day
5 1/3 oz (311cal, 24p, 0c, 24f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
3/4 serving(s) (356cal, 45p, 6c, 16f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
Day 5
1475cals, 126g protein, 25g net carbs, 94g fat 7g fiber per day
9 1/3 oz (438cal, 52p, 0c, 25f)
1 cup(s) (86cal, 1p, 3c, 7f)
8 oz (468cal, 40p, 0c, 34f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 6
1475cals, 80g protein, 21g net carbs, 114g fat 11g fiber per day
6 slice(s) (303cal, 21p, 1c, 24f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
1 serving(s) (148cal, 1p, 3c, 14f)
Day 7
1475cals, 80g protein, 21g net carbs, 114g fat 11g fiber per day
6 slice(s) (303cal, 21p, 1c, 24f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
1 serving(s) (148cal, 1p, 3c, 14f)
Grocery List (42 items)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Honey
2 1/2 tsp (18g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Macadamia nuts, shelled, roasted
3 oz (85g)
Fruits and Fruit Juices
Blueberries
3/4 cup (111g)
Kiwi
6 fruit (414g)
Strawberries
4 tbsp, sliced (42g)
Dairy and Egg Products
Heavy cream
2/3 cup (161mL)
Butter
2/3 stick (77g)
Ghee
2 1/2 tsp (11g)
Eggs
6 large (300g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Vegetables and Vegetable Products
Frozen sugar snap peas
3 1/3 cup (480g)
Tomatoes
3 medium whole (2-3/5" dia) (381g)
Frozen broccoli
3 1/2 cup (319g)
Onion
3 tbsp, chopped (30g)
Raw celery
1/2 bunch (253g)
Garlic
1/4 clove(s) (1g)
Okra, frozen
1 cup (112g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
2 g (2g)
Chipotle seasoning
5 dash (1g)
Cajun seasoning
1/3 tsp (1g)
Fats and Oils
Oil
1/4 lbs (109mL)
Olive oil
2/3 oz (20mL)
Balsamic vinaigrette
2 tbsp (31mL)
Mayonnaise
1 tbsp (17mL)
Ranch dressing
10 tbsp (150mL)
Beverages
Water
1 1/4 tbsp (19mL)
Pork Products
Pork loin chops, boneless, raw
3/4 lbs (354g)
Bacon
12 slice(s) (120g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1442g)
Ground turkey, raw
9 1/3 oz (265g)
Other
Frozen cauliflower
4 1/2 cup (510g)
Italian seasoning
1/6 container (.75 oz) (4g)
Pork rinds
3 1/4 oz (92g)
Chicken, drumsticks, with skin
18 3/4 oz (529g)
Mixed greens
3/4 cup (23g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 fl oz (60mL)
Hot sauce
1/2 tbsp (8mL)
breakfast prep - 2 days
snack prep - 2 days
1. Blueberries and cream
242cal, 2p, 8c, 22f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
dinner prep - 2 days
1. Chipotle honey pork chops
386cal, 38p, 8c, 23f (per meal)
2 1/2 tsp (13mL)
1 1/4 tbsp (19mL)
5 dash (1g)
2 1/2 tsp (18g)
3/4 lbs (354g)
2 1/2 tsp (11g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (288g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Cauliflower rice
212cal, 4p, 11c, 16f (per meal)
Recipe has been scaled from original by 1.75x. 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.
snack prep - 3 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs 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. Season with salt/pepper.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Buffalo drumsticks
311cal, 24p, 0c, 24f (per meal)
2/3 lbs (303g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. 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. Buttered broccoli
234cal, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Buffalo chicken salad
356cal, 45p, 6c, 16f (per meal)
1 tbsp (17mL)
3 tbsp, chopped (30g)
2 1/4 tbsp (34mL)
3 tbsp (53g)
3/4 stalk, small (5" long) (13g)
6 oz (170g)
3/4 cup (23g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
2. Strawberries and cream
153cal, 1p, 3c, 14f (per meal)
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.
lunch prep - 1 days
1. Basic ground turkey
438cal, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttery cauliflower rice
86cal, 1p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Low carb fried chicken
468cal, 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. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
1 dash (1g)
3 dash (1g)
1/4 pint, cherry tomatoes (75g)
1/4 clove(s) (1g)
1 tsp (6mL)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
snack prep - 2 days
1. Celery and ranch
148cal, 1p, 3c, 14f (per meal)
4 tbsp (60mL)
6 stalk, medium (7-1/2" - 8" long) (240g)
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.
breakfast prep - 2 days
1. Bacon
303cal, 21p, 1c, 24f (per meal)
6 slice(s) (60g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
dinner prep - 2 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Okra
20cal, 1p, 3c, 0f (per meal)
1 cup (112g)
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
lunch prep - 2 days
1. Roasted cabbage steaks with dressing
214cal, 3p, 7c, 17f (per meal)
1/4 head, small (about 4-1/2" dia) (179g)
3/4 tbsp (11mL)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. 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.
