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
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 (1500cal, 80g protein, 34g net carbs, 107g fat, 17g fiber per day) cannot be customized.
Day 1
1475cal, 121g protein, 37g net carbs, 89g fat, 9g fiber
14 oz (495cal, 88p, 2c, 15f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
2 square(s) (120cal, 2p, 7c, 9f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
Day 2
1500cal, 65g protein, 41g net carbs, 116g fat, 8g fiber
1 1/2 serving(s) (503cal, 27p, 7c, 41f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
2 square(s) (120cal, 2p, 7c, 9f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
Day 3
1500cal, 68g protein, 29g net carbs, 116g fat, 18g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
1 serving(s) (184cal, 6p, 10c, 12f)
Day 4
1525cal, 79g protein, 27g net carbs, 115g fat, 18g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
2 bite(s) (189cal, 16p, 6c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 5
1500cal, 92g protein, 38g net carbs, 97g fat, 26g fiber
2 slices (276cal, 9p, 2c, 23f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 serving(s) (218cal, 2p, 1c, 22f)
2 bite(s) (189cal, 16p, 6c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 6
1475cal, 64g protein, 41g net carbs, 107g fat, 25g fiber
2 slices (276cal, 9p, 2c, 23f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 serving(s) (173cal, 1p, 8c, 14f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1/2 serving(s) (151cal, 5p, 3c, 13f)
Day 7
1425cal, 71g protein, 27g net carbs, 109g fat, 13g fiber
2 slices (276cal, 9p, 2c, 23f)
3 1/2 oz (294cal, 13p, 3c, 26f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (173cal, 1p, 8c, 14f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1/2 serving(s) (151cal, 5p, 3c, 13f)
Grocery List (50 items)
Fruits and Fruit Juices
Raisins
1 1/2 miniature box (.5 oz) (21g)
Lemon juice
3/4 fl oz (23mL)
Avocados
1 1/2 avocado(s) (302g)
Vegetables and Vegetable Products
Raw celery
7 stalk, medium (7-1/2" - 8" long) (280g)
Cucumber
2 3/4 cucumber (8-1/4") (828g)
Tomatoes
4 medium whole (2-3/5" dia) (477g)
Garlic
1 clove (3g)
Fresh spinach
4 cup(s) (120g)
Carrots
3 small (5-1/2" long) (150g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Cauliflower
1 cup chopped (1/2" pieces) (107g)
Baby carrots
24 medium (240g)
Legumes and Legume Products
Peanut butter
1/4 cup (72g)
Roasted peanuts
6 tbsp (55g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Honey
2 tsp (14g)
Fats and Oils
Ranch dressing
10 tbsp (150mL)
Marinade sauce
1/2 cup (106mL)
Oil
2 tsp (10mL)
Olive oil
1 1/2 oz (45mL)
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Salad dressing
6 tbsp (90mL)
Nut and Seed Products
Mixed nuts
1/3 cup (45g)
Sunflower kernels
1 oz (28g)
Macadamia nuts, shelled, roasted
5 oz (10-12 kernels) (142g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (619g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Dairy and Egg Products
Eggs
6 large (300g)
String cheese
1 stick (28g)
Cheese
5 oz (137g)
Cream cheese
5 oz (142g)
Heavy cream
4 tsp (19mL)
Butter
3/4 tbsp (11g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Pork Products
Bacon
9 1/2 slice(s) (95g)
Sausages and Luncheon Meats
Turkey cold cuts
3 oz (85g)
Ham cold cuts
10 slice (230g)
Other
Rotisserie chicken, cooked
6 oz (170g)
Guacamole
3/4 cup (185g)
Coleslaw mix
1 1/2 package (14 oz) (564g)
Italian seasoning
2 dash (1g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
1/4 tbsp (4g)
Ground cumin
1 1/2 dash (0g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Dried dill weed
4 dash (1g)
Fresh basil
2 tsp, chopped (2g)
Finfish and Shellfish Products
Smoked salmon
1 1/2 oz (42g)
snack prep - 3 days
1. Ants on a log
185 cals, 6p, 10c, 12f (per meal)
1/2 miniature box (.5 oz) (7g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
dinner prep - 2 days
1. Keto cucumbers and ranch
240 cals, 3p, 11c, 20f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with a keto-friendly ranch to dip into.
lunch prep - 1 days
1. Marinaded chicken breast
495 cals, 88p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 2 days
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Turkey bacon roll ups
505 cals, 27p, 7c, 41f (per meal)
1 1/2 tbsp, shredded (11g)
1 1/2 slice(s) (15g)
3 oz (85g)
3 oz (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Place cream cheese in between two sheets of plastic wrap.
3
Using a rolling pin, roll the cream cheese flat into a thin rectangular shape.
4
Remove the top sheet of plastic wrap and cover the cream cheese with an even layer of turkey, gently pressing it in.
5
Add a new piece of plastic wrap on top to cover the turkey.
6
Flip everything so that the cream cheese side is on top, and remove the top layer of plastic wrap.
7
On the cream cheese, sprinkle the shredded cheese and crumble the bacon over top.
8
Gently roll up one edge (of one of the longer sides) to the other side, pulling back the plastic wrap on the way.
9
Once it's rolled up, wrap it in plastic wrap and store in the fridge until ready to eat. Slice and serve. (Although you can slice immediately, it's recommended it stays in the fridge a couple of hours to make it easier to slice)
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. 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
325 cals, 3p, 2c, 32f (per meal)
1 1/2 oz (10-12 kernels) (43g)
dinner prep - 2 days
1. Ham tacos
355 cals, 20p, 7c, 25f (per meal)
3 slice (69g)
6 tbsp (93g)
3 tbsp (54g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
breakfast prep - 2 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
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.
snack prep - 2 days
1. Cucumber sandwich bites
190 cals, 16p, 6c, 11f (per meal)
1
Cut cucumber into 1 inch slices.
2
Cut cheese into even squares (4 squares per slice).
3
Assemble bites by putting ham and cheese in between cucumber slices and secure with a toothpick.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 3 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
dinner prep - 1 days
1. Balsamic chicken breast
315 cals, 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. Coleslaw
195 cals, 1p, 7c, 16f (per meal)
3/8 package (14 oz) (159g)
1 1/3 tbsp (18mL)
1 1/3 tbsp (18mL)
3/8 clove (1g)
1 1/2 dash (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
295 cals, 12p, 20c, 14f (per meal)
6 tbsp (90mL)
4 1/2 cup (405g)
3 small (5-1/2" long) (150g)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Macadamia nuts
220 cals, 2p, 1c, 22f (per meal)
1 oz (10-12 kernels) (28g)
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. Cheesy cauliflower mashed 'potatoes'
150 cals, 5p, 3c, 13f (per meal)
1 dash, ground (0g)
2 dash (2g)
1 slice (1 oz each) (28g)
4 tsp (20mL)
3/4 tbsp (11g)
1 cup chopped (1/2" pieces) (107g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
snack prep - 2 days
1. Keto carrots and ranch
175 cals, 1p, 8c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
slice carrots into thin strips. Serve with keto-friendly ranch to dip in.
lunch prep - 1 days
1. Smoked salmon roll ups
295 cals, 13p, 3c, 26f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place cream cheese in between two sheets of plastic wrap.
2
Using a rolling pin, roll the cream cheese flat into a thin rectangular shape.
3
Remove the top sheet of plastic wrap and sprinkle the dill on top.
4
Then cover the cream cheese with an even layer of smoked salmon, gently pressing it in.
5
Add a new piece of plastic wrap on top to cover the salmon.
6
Flip everything so that the cream cheese side is on top, and remove the top layer of plastic wrap.
7
Gently roll up one edge (of one of the longer sides) to the other side, pulling back the plastic wrap on the way.
8
Once it's rolled up, wrap it in plastic wrap and store in the fridge until ready to eat. Slice and serve. (Although you can slice immediately, it's recommended it stays in the fridge a couple of hours to make it easier to slice)
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.