Meal plan with under 55g carbs
In just a few clicks, generate your own meal plan with under 55g 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: Sample plan
This sample plan (1475cal, 70g protein, 46g net carbs, 104g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
Mon |
Sunflower seeds, milk, pepper strips and guacamole (keto)
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Grilled cheese sandwich
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Celery and ranch, walnuts
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Tue |
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Wed |
Avocado egg salad sandwich, roasted peanuts
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Thu |
Egg and pesto stuffed tomato, milk
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Avocado tuna salad stuffed pepper, string cheese, avocado
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Fri |
Celery and peanut butter, roasted almonds
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Sat |
Tuna salad sandwich, roasted peanuts
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Rotisserie chicken, buttered broccoli
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Vegetables and Vegetable Products
Raw celery
1 3/4 bunch (924g)
Frozen sugar snap peas
2 cup (288g)
Bell pepper
2 1/2 large (432g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
5 medium whole (2-3/5" dia) (630g)
Onion
1/4 small (18g)
Frozen broccoli
1 3/4 cup (159g)
Fats and Oils
Ranch dressing
14 tbsp (210mL)
Olive oil
1 tbsp (15mL)
Oil
1/2 tbsp (8mL)
Mayonnaise
3/4 tbsp (11mL)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
Sunflower kernels
1 1/2 oz (43g)
Almonds
4 tbsp, whole (36g)
Baked Products
Bread
8 slice (256g)
Dairy and Egg Products
Butter
1/4 cup (53g)
Sliced cheese
4 slice (1 oz) (112g)
Whole milk
1/4 gallon (1020mL)
Eggs
7 1/2 extra large (420g)
String cheese
2 stick (56g)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
1/4 oz (8g)
Garlic powder
1/2 tbsp (5g)
Poultry Products
Chicken wings, with skin, raw
1 lb (454g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 2/3 tbsp (41mL)
Pesto sauce
1 1/2 tbsp (24g)
Other
Guacamole
1/2 cup (139g)
Rotisserie chicken, cooked
6 oz (170g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1 tsp (5mL)
Lime juice
1 tsp (5mL)
Legumes and Legume Products
Roasted peanuts
3/4 cup (119g)
Peanut butter
2 tbsp (32g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (243g)
snack prep - 4 days
1. Celery and ranch
150 cals, 1p, 3c, 14f (per meal)
Raw celery, sliced into strips
12 stalk, medium (7-1/2" - 8" long) (480g)
Ranch dressing
1/2 cup (120mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
2. Walnuts
85 cals, 2p, 1c, 8f (per meal)
Walnuts
2 tbsp shelled (50 halves) (13g)
dinner prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
Bread
2 slice (64g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
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.
lunch prep - 3 days
1. Buffalo chicken wings
225 cals, 19p, 0c, 16f (per meal)
Chicken wings, with skin, raw
1 lb (454g)
Black pepper
2 dash, ground (1g)
Salt
2 dash (2g)
Oil
1/2 tbsp (8mL)
Frank's red hot sauce
2 2/3 tbsp (40mL)
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.
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. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
Black pepper
1 1/2 dash (0g)
Salt
1 1/2 dash (1g)
Frozen sugar snap peas
2 cup (288g)
Olive oil
1 tbsp (15mL)
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.
3. Keto celery and ranch
150 cals, 1p, 3c, 14f (per meal)
Ranch dressing
6 tbsp (90mL)
Raw celery, sliced into strips
9 stalk, medium (7-1/2" - 8" long) (360g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with a keto-friendly ranch to dip into.
breakfast prep - 3 days
1. Sunflower seeds
90 cals, 4p, 1c, 7f (per meal)
Sunflower kernels
1 1/2 oz (43g)
2. Milk
110 cals, 6p, 9c, 6f (per meal)
Whole milk
3/4 cup (180mL)
3. Pepper strips and guacamole (keto)
115 cals, 2p, 4c, 8f (per meal)
Bell pepper, sliced
2 1/4 medium (268g)
Guacamole
1/2 cup (139g)
Recipe has been scaled from original by 0.38x. 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 - 3 days
1. Avocado egg salad sandwich
300 cals, 16p, 16c, 17f (per meal)
Bread
3 slice (96g)
Avocados
3/4 avocado(s) (151g)
Garlic powder
1/2 tbsp (5g)
Salt
3 dash (2g)
Green onions
6 tbsp, chopped (38g)
Tomatoes, halved
1/2 cup cherry tomatoes (84g)
Eggs, hard-boiled and chilled
4 1/2 extra large (252g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions (optional). Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Roasted peanuts
170 cals, 7p, 4c, 14f (per meal)
Roasted peanuts
3 tbsp (27g)
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
145 cals, 9p, 6c, 9f (per meal)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Pesto sauce
1 1/2 tbsp (24g)
Eggs
3 extra large (168g)
Tomatoes
3 large whole (3" dia) (546g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve
2. Milk
100 cals, 5p, 8c, 5f (per meal)
Whole milk
2/3 cup (160mL)
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
Canned tuna, drained
1 can (~6 oz) (172g)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tsp (5mL)
Salt
1 dash (0g)
Black pepper
1 dash (0g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. String cheese
85 cals, 7p, 2c, 6f (per meal)
String cheese
1 stick (28g)
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Peanut butter
1 tbsp (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Roasted almonds
110 cals, 4p, 2c, 9f (per meal)
Almonds
2 tbsp, whole (18g)
dinner prep - 1 days
1. Rotisserie chicken
355 cals, 38p, 0c, 23f (per meal)
Rotisserie chicken, cooked
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Frozen broccoli
1 3/4 cup (159g)
Butter
1 3/4 tbsp (25g)
Recipe has been scaled from original by 0.88x. 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.
lunch prep - 1 days
1. Tuna salad sandwich
250 cals, 20p, 12c, 13f (per meal)
Bread
1 slice (32g)
Mayonnaise
3/4 tbsp (11mL)
Black pepper
1/2 dash (0g)
Raw celery, chopped
1/4 stalk, small (5" long) (4g)
Salt
1/2 dash (0g)
Canned tuna
2 1/2 oz (71g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Roasted peanuts
230 cals, 9p, 5c, 18f (per meal)
Roasted peanuts
4 tbsp (37g)