Meal plan with under 60g carbs
In just a few clicks, generate your own meal plan with under 60g 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, 101g protein, 49g net carbs, 92g fat, 17g fiber per day) cannot be customized.
Day 1
1550cal, 80g protein, 53g net carbs, 103g fat, 23g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/4 cup (183cal, 2p, 1c, 18f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (309cal, 31p, 6c, 18f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
Day 2
1475cal, 95g protein, 54g net carbs, 91g fat, 16g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (309cal, 31p, 6c, 18f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
Day 3
1500cal, 90g protein, 55g net carbs, 96g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1 wrap(s) (390cal, 25p, 6c, 28f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
Day 4
1500cal, 131g protein, 53g net carbs, 77g fat, 19g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
5 1/3 oz (311cal, 24p, 0c, 24f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 5
1475cal, 119g protein, 46g net carbs, 84g fat, 15g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 sandwich(es) (259cal, 11p, 1c, 23f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 6
1475cal, 81g protein, 31g net carbs, 108g fat, 16g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 square(s) (120cal, 2p, 7c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sandwich(es) (259cal, 11p, 1c, 23f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
Day 7
1475cal, 113g protein, 50g net carbs, 86g fat, 14g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 square(s) (120cal, 2p, 7c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
Grocery List (55 items)
Dairy and Egg Products
Heavy cream
1/2 cup (120mL)
Ghee
2 tsp (9g)
Cheddar cheese
4 tbsp, shredded (28g)
Eggs
15 medium (664g)
Cheese
2 3/4 oz (78g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Provolone cheese
1 slice(s) (28g)
String cheese
4 stick (112g)
Butter
3/4 tbsp (11g)
Fruits and Fruit Juices
Strawberries
5/6 pint (305g)
Avocados
3/4 avocado(s) (151g)
Lemon juice
1/2 tsp (3mL)
Nectarine
1 medium (2-1/2" dia) (142g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Pecans
4 tbsp, halves (25g)
Sunflower kernels
2 2/3 oz (76g)
Walnuts
1/2 cup, shelled (50g)
Vegetables and Vegetable Products
Frozen mixed veggies
5 cup (675g)
Romaine lettuce
1/8 head (40g)
Tomatoes
6 medium whole (2-3/5" dia) (732g)
Onion
7/8 medium (2-1/2" dia) (95g)
Bell pepper
2 large (342g)
Collard greens
10 oz (284g)
Garlic
3 1/2 clove(s) (10g)
Pickles
2 spear (70g)
Iceberg lettuce
4 slice(s) (140g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Red potatoes
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
Beverages
Water
2 cup (499mL)
Fats and Oils
Oil
2 1/2 oz (74mL)
Mayonnaise
3 tbsp (45mL)
Olive oil
2 tsp (10mL)
Balsamic vinaigrette
2 tbsp (31mL)
Spices and Herbs
Chipotle seasoning
4 dash (1g)
Salt
1/2 tsp (3g)
Black pepper
1 dash, ground (0g)
Taco seasoning mix
1/2 tbsp (4g)
Onion powder
1/4 dash (0g)
Garlic powder
1/2 dash (0g)
Sweets
Honey
2 tsp (14g)
Chocolate, dark, 70-85%
4 square(s) (40g)
Pork Products
Pork loin chops, boneless, raw
10 oz (283g)
Bacon
8 slice(s) (80g)
Other
Guacamole, store-bought
6 tbsp (93g)
Cottage cheese & fruit cup
3 container (510g)
Italian seasoning
4 dash (2g)
Teriyaki sauce
4 tbsp (60mL)
Chicken, drumsticks, with skin
1/3 lbs (151g)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Turkey cold cuts
4 oz (113g)
Soups, Sauces, and Gravies
Salsa
2 tbsp (36g)
Frank's red hot sauce
1 tbsp (14mL)
Beef Products
Sirloin steak, raw
1 lbs (453g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (675g)
snack prep - 3 days
1. Strawberries and cream
155 cals, 1p, 3c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
dinner prep - 2 days
1. Chipotle honey pork chops
310 cals, 31p, 6c, 18f (per meal)
2 tsp (9g)
1 tbsp (15mL)
2 tsp (10mL)
4 dash (1g)
2 tsp (14g)
10 oz (283g)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Mixed vegetables
170 cals, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Ham tacos
235 cals, 14p, 4c, 16f (per meal)
2 slice (46g)
4 tbsp (62g)
2 tbsp (36g)
2 tbsp, shredded (14g)
Recipe has been scaled from original by 0.5x. 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
lunch prep - 1 days
1. Turkey, avocado lettuce wrap
390 cals, 25p, 6c, 28f (per meal)
4 oz (113g)
1 leaf outer (28g)
1/4 avocado(s) (50g)
2 slice, medium (1/4" thick) (40g)
1 slice (3/4 oz ea) (21g)
1 tbsp (15mL)
1
Spread the mayo on the inside of the leaf.
2
Place the turkey, avocado, cheese, and tomato on the mayo.
3
Wrap the leaf up. Serve.
dinner prep - 1 days
1. Philly cheesesteak lettuce wrap
445 cals, 32p, 7c, 31f (per meal)
2 tsp (10mL)
2 dash (1g)
1 slice(s) (28g)
1/2 medium (2-1/2" dia) (55g)
1 small (74g)
4 oz (113g)
2 leaf inner (12g)
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
1 medium (2-1/2" dia) (142g)
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
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.
dinner prep - 1 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
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. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. 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. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
dinner prep - 1 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
1 tsp (5mL)
1 tbsp, shredded (7g)
1/2 tbsp (4g)
1/2 lbs (224g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch 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.
dinner prep - 2 days
1. Steak Bites
420 cals, 35p, 1c, 31f (per meal)
3/4 tbsp (11g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. 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.
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 - 2 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch 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. Roast potatoes
180 cals, 3p, 23c, 7f (per meal)
1/4 dash (0g)
1/4 dash, ground (0g)
1/2 dash (0g)
1 1/2 dash (1g)
3/4 potato medium (2-1/4" to 3-1/4" dia) (160g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.