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: Pre-made plan with PDF
This pre-made PDF plan (1500cal, 141g protein, 31g net carbs, 86g fat, 12g fiber per day) cannot be customized.
Day 1
1525cal, 109g protein, 36g net carbs, 97g fat, 15g fiber
1 serving(s) (502cal, 22p, 6c, 42f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Day 2
1500cal, 166g protein, 30g net carbs, 75g fat, 12g fiber
12 oz (473cal, 77p, 1c, 18f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
Day 3
1550cal, 117g protein, 28g net carbs, 102g fat, 12g fiber
12 oz (473cal, 77p, 1c, 18f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1/2 serving(s) (80cal, 1p, 4c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 sandwich(es) (259cal, 11p, 1c, 23f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 4
1475cal, 122g protein, 44g net carbs, 83g fat, 15g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (257cal, 22p, 22c, 8f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/2 serving(s) (80cal, 1p, 4c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 sandwich(es) (259cal, 11p, 1c, 23f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 5
1575cal, 162g protein, 24g net carbs, 86g fat, 12g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 6
1475cal, 152g protein, 29g net carbs, 79g fat, 10g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 2/3 oz (427cal, 67p, 1c, 17f)
1/2 serving(s) (62cal, 3p, 3c, 4f)
Day 7
1475cal, 161g protein, 28g net carbs, 77g fat, 10g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 2/3 oz (427cal, 67p, 1c, 17f)
1/2 serving(s) (62cal, 3p, 3c, 4f)
Grocery List (45 items)
Fats and Oils
Ranch dressing
1/2 cup (120mL)
Olive oil
1 1/2 oz (47mL)
Oil
2 1/2 oz (76mL)
Balsamic vinaigrette
1/2 cup (106mL)
Mayonnaise
2 tbsp (30mL)
Vegetables and Vegetable Products
Baby carrots
24 medium (240g)
Frozen broccoli
4 cup (364g)
Garlic
1 1/2 clove(s) (5g)
Zucchini
1 large (358g)
Mushrooms
1/2 lbs (227g)
Pickles
2 spear (70g)
Tomatoes
7 medium whole (2-3/5" dia) (853g)
Iceberg lettuce
4 slice(s) (140g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Fresh spinach
1/3 cup(s) (10g)
Fresh parsley
2 3/4 tbsp chopped (10g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Dairy and Egg Products
Eggs
2 large (100g)
Whole milk
1/3 gallon (1140mL)
Fresh mozzarella cheese
1/3 lbs (132g)
Parmesan cheese
2 3/4 tbsp (17g)
String cheese
3 stick (84g)
Spices and Herbs
Lemon pepper
1 1/4 tbsp (9g)
Ground ginger
2 dash (0g)
Fresh basil
1/4 cup, chopped (10g)
Salt
10 1/2 g (11g)
Crushed red pepper
1/3 dash (0g)
Black pepper
1/8 oz (4g)
Garlic powder
1/3 tsp (1g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2435g)
Legumes and Legume Products
Soy sauce
3/4 tbsp (11mL)
Roasted peanuts
4 tbsp (37g)
Other
Coleslaw mix
1/4 package (14 oz) (99g)
Italian seasoning
2 tsp (7g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Sausages and Luncheon Meats
Pork sausage, raw
1/3 lbs (135g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Almonds
3/4 cup, whole (107g)
Pork Products
Bacon
6 slice(s) (60g)
Cereal Grains and Pasta
Uncooked dry pasta
2 3/4 tbsp orzo (28g)
Beverages
Water
5 cup(s) (1185mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Pesto sauce
2 2/3 tbsp (43g)
snack prep - 2 days
1. 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 ranch to dip in.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Deconstructed egg roll bowl
500 cals, 22p, 6c, 42f (per meal)
3/4 tbsp (11mL)
1 1/4 clove(s) (4g)
1/4 package (14 oz) (99g)
1/3 lbs (135g)
2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large, walled skillet brown the sausage (if in casings, remove and discard casings before cooking and break apart the meat in the skillet).
2
In a small bowl, combine garlic, soy sauce and ginger. Set aside.
3
Once sausage is cooked through, add coleslaw mix and soy sauce mixture to skillet; stir.
4
Cook over medium heat for around 5 minutes until cabbage is slightly wilted, but still crunchy.
5
Take off of heat and serve.
2. Basic Zoodles
75 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
breakfast prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
lunch prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 2 days
1. Lettuce bun BLT
260 cals, 11p, 1c, 23f (per meal)
1 spear (35g)
2 slice, medium (1/4" thick) (40g)
1 tbsp (15mL)
3 slice(s) (30g)
2 slice(s) (70g)
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
snack prep - 2 days
1. Cucumbers and ranch
80 cals, 1p, 4c, 7f (per meal)
1
Slice the cucumber and serve with ranch to dip into.
lunch prep - 1 days
1. Garlic chicken with orzo
255 cals, 22p, 22c, 8f (per meal)
1 tsp (5mL)
2 tsp (4g)
1/3 cup(s) (10g)
2 2/3 tbsp chopped (10g)
1 1/3 dash (1g)
2 2/3 oz (75g)
1/3 dash (0g)
1/3 clove(s) (1g)
2 2/3 tbsp orzo (28g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of lightly salted water to a boil. Add orzo pasta, cook for 8 to 10 minutes, until al dente, and drain.
2
Heat the oil in a skillet over medium-high heat, and cook the garlic and red pepper 1 minute, until garlic is golden brown.
3
Stir in chicken, season with salt, and cook 2 to 5 minutes, until lightly browned and juices run clear.
4
Reduce heat to medium, and mix in the parsley and cooked orzo. Place spinach in the skillet. Continue cooking 5 minutes, stirring occasionally, until spinach is wilted.
5
Serve topped with Parmesan cheese.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
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.
snack prep - 3 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
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 its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/4 tbsp (2g)
2 2/3 tbsp (43g)
1/2 tbsp (7mL)
4 cherry tomatoes (68g)
2 2/3 tbsp, chopped (7g)
2 2/3 oz (76g)
2/3 lbs (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
dinner prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
1 1/3 lbs (597g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
4 tsp (20mL)
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. Baked parmesan zucchini
60 cals, 3p, 3c, 4f (per meal)
1/2 dash, ground (0g)
1/2 dash (0g)
4 dash (2g)
1/2 tbsp (8mL)
2 tbsp (13g)
1 medium (196g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.