Meal plan with under 50g carbs

In just a few clicks, generate your own meal plan with under 50g 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, 76g protein, 44g net carbs, 103g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
String cheese
Egg salad sandwich, roasted almonds
Pesto grilled cheese sandwich, roasted peanuts
Pepper strips and guacamole
Tue
Wed
Thu
Protein shake, roasted almonds, pepper strips and guacamole (keto)
Grilled cheese sandwich, roasted peanuts
Bbq chicken wings, buttered sugar snap peas
Fri
Bell pepper strips and hummus, walnuts
Sat
Buffalo chicken wings, sugar snap peas
Buffalo drumsticks, bread and butter
Vegetables and Vegetable Products
Bell pepper
9 1/2 medium (1131g)
Tomatoes
3 slice(s), thin/small (45g)
Onion
3/8 small (26g)
Frozen sugar snap peas
2 cup (288g)
Other
Guacamole
2 cup (505g)
Chicken, drumsticks, with skin
1/2 lb (227g)
Baked Products
Bread
8 1/2 slice (272g)
Dairy and Egg Products
Butter
1/2 stick (56g)
Cheese
3 slice (1 oz each) (84g)
Eggs
4 1/2 medium (198g)
String cheese
9 stick (252g)
Sliced cheese
2 slice (1 oz) (56g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 tbsp (24g)
Barbecue sauce
4 tbsp (70g)
Frank's red hot sauce
3 tbsp (46mL)
Legumes and Legume Products
Roasted peanuts
1 1/4 cup (183g)
Hummus
7 tbsp (108g)
Nut and Seed Products
Almonds
1 1/4 cup, whole (188g)
Walnuts
4 tbsp shelled (50 halves) (25g)
Fats and Oils
Mayonnaise
3 tbsp (45mL)
Oil
1 3/4 tsp (9mL)
Spices and Herbs
Salt
1/10 oz (3g)
Black pepper
1/24 oz (1g)
Paprika
1 1/2 dash (1g)
Yellow mustard
3 dash or 1 packet (2g)
Beverages
Water
1 1/2 cup(s) (356mL)
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Poultry Products
Chicken wings, with skin, raw
1 2/3 lb (757g)
snack prep - 4 days
1. Pepper strips and guacamole
250 cals, 5p, 9c, 17f (per meal)
  • Bell pepper, sliced
    6 2/3 medium (793g)
  • Guacamole
    1 2/3 cup (412g)
  • Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
    1
    Slice the peppers into strips and remove the seeds.
    2
    Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
    dinner prep - 3 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. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • lunch prep - 3 days
    1. Egg salad sandwich
    270 cals, 13p, 13c, 18f (per meal)
  • ,
  • Eggs
    1 1/2 medium (66g)
  • Mayonnaise
    1 tbsp (15mL)
  • Onion, chopped
    1/8 small (9g)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash (0g)
  • Bread
    1 slice (32g)
  • Paprika
    1/2 dash (0g)
  • Yellow mustard
    1 dash or 1 packet (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Put the eggs in a small saucepan and fill it with water until eggs are covered.
    2
    Bring the water to a boil and continue boiling for 8 minutes.
    3
    Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
    4
    Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
    5
    Spread the mixture on 1 slice of bread and top with the other.
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • breakfast prep - 3 days
    1. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • ,
  • String cheese
    3 stick (84g)
  • breakfast prep - 3 days
    1. Protein shake
    55 cals, 12p, 1c, 0f (per meal)
  • ,
  • Water
    1/2 cup(s) (119mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • 2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • ,
  • Almonds
    3 tbsp, whole (27g)
  • 3. Pepper strips and guacamole (keto)
    75 cals, 2p, 3c, 5f (per meal)
  • Bell pepper, sliced
    1 1/2 medium (179g)
  • Guacamole
    6 tbsp (93g)
  • Recipe has been scaled from original by 0.25x. 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 - 2 days
    1. Bbq chicken wings
    365 cals, 29p, 14c, 21f (per meal)
  • ,
  • Barbecue sauce
    4 tbsp (70g)
  • Chicken wings, with skin, raw
    1 lb (454g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbeque sauce to coat.
    6
    Serve.
    2. Buttered sugar snap peas
    105 cals, 3p, 4c, 8f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Butter
    4 tsp (18g)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • 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. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • snack prep - 2 days
    1. Bell pepper strips and hummus
    115 cals, 5p, 7c, 5f (per meal)
  • Hummus
    7 tbsp (108g)
  • Bell pepper
    1 1/3 medium (159g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    2. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • dinner prep - 1 days
    1. Buffalo drumsticks
    465 cals, 36p, 0c, 36f (per meal)
  • Frank's red hot sauce
    4 tsp (20mL)
  • Oil
    1/4 tbsp (4mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Chicken, drumsticks, with skin
    1/2 lb (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. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 1 days
    1. Buffalo chicken wings
    450 cals, 38p, 1c, 33f (per meal)
  • Chicken wings, with skin, raw
    2/3 lb (303g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Salt
    1 1/3 dash (1g)
  • Oil
    1 tsp (5mL)
  • Frank's red hot sauce
    1 3/4 tbsp (27mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper.
    3
    Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
    4
    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.
    5
    Take wings out of the oven when done and toss with the hot sauce to coat.
    6
    Serve.
    2. Sugar snap peas
    40 cals, 3p, 4c, 0f (per meal)
  • Frozen sugar snap peas
    2/3 cup (96g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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