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

Generate 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: Sample plan

This sample plan (1500cal, 107g protein, 38g net carbs, 95g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, sunflower seeds
Buffalo drumsticks, sugar snap peas
Broiled tilapia, olive oil drizzled sugar snap peas
Walnuts
Tue
Wed
Thu
Simple chicken breast, bread and butter
Pesto grilled cheese sandwich, string cheese, cheese
Fri
Pistachios, grapes
Mixed nuts, pepper strips and guacamole (keto)
Sat
Baked chicken thighs, bread and butter
Curried pork chops, buttered green beans
Nut and Seed Products
Walnuts
1 1/3 cup shelled (50 halves) (133g)
Sunflower kernels
3 oz (85g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Mixed nuts
4 tbsp (34g)
Spices and Herbs
Black pepper
5/24 oz (6g)
Salt
5/8 oz (18g)
Garlic powder
1/3 tsp (1g)
Curry powder
3 dash (1g)
Thyme
1/2 dash, ground (0g)
Vegetables and Vegetable Products
Frozen sugar snap peas
16 cup (2303g)
Tomatoes
2 slice(s), thin/small (30g)
Bell pepper
1 medium (119g)
Frozen green beans
1 1/3 cup (161g)
Fats and Oils
Olive oil
4 oz (114mL)
Oil
1/2 tbsp (8mL)
Fruits and Fruit Juices
Lemon juice
1 tbsp (15mL)
Grapes
1 1/3 cup (123g)
Finfish and Shellfish Products
Tilapia, raw
1 lb (448g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 2/3 tbsp (41mL)
Pesto sauce
1 tbsp (16g)
Other
Chicken, drumsticks, with skin
1 lb (454g)
Guacamole
4 tbsp (62g)
Dairy and Egg Products
Eggs
8 medium (352g)
Cheese
5 oz (141g)
String cheese
2 stick (56g)
Butter
2/5 stick (46g)
Baked Products
Bread
5 slice (160g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/3 lb (597g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Pork Products
Pork chop, bone-in
1 1/2 chop (267g)
snack prep - 4 days
1. Walnuts
235 cals, 5p, 2c, 22f (per meal)
  • ,
  • Walnuts
    1/3 cup shelled (50 halves) (33g)
  • dinner prep - 3 days
    1. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • 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.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    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)
  • 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.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    lunch prep - 3 days
    1. Buffalo drumsticks
    310 cals, 24p, 0c, 24f (per meal)
  • ,
  • 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.
    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. Sugar snap peas
    165 cals, 11p, 16c, 1f (per meal)
  • Frozen sugar snap peas
    8 cup (1152g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 4 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    8 medium (352g)
  • Recipe has been scaled from original by 4x. 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. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    3 oz (85g)
  • dinner prep - 2 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • ,
  • 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.
    1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    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.
    3
    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.
    4
    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)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • lunch prep - 2 days
    1. Simple chicken breast
    425 cals, 67p, 1c, 17f (per meal)
  • ,
  • 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.
    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. Bread and butter
    115 cals, 4p, 12c, 5f (per 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.
    1
    Spread the butter on the bread and serve.
    breakfast prep - 2 days
    1. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    1/2 cup (62g)
  • 2. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    1 1/3 cup (123g)
  • snack prep - 2 days
    1. Mixed nuts
    110 cals, 3p, 2c, 9f (per meal)
  • ,
  • Mixed nuts
    2 tbsp (17g)
  • 2. Pepper strips and guacamole (keto)
    75 cals, 2p, 3c, 5f (per meal)
  • 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.
    1
    Slice the peppers and remove the seeds.
    2
    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)
  • 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.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Buttered green beans
    195 cals, 3p, 8c, 15f (per meal)
  • Frozen green beans
    1 1/3 cup (161g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Butter
    4 tsp (18g)
  • 1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    lunch prep - 1 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per 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.
    1
    Preheat oven to 350 degrees.
    2
    Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
    3
    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).
    4
    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)
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again