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, 98g protein, 50g net carbs, 92g fat, 19g fiber per day) cannot be customized.
Day 1
1550cal, 88g protein, 57g net carbs, 95g fat, 28g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 serving(s) (213cal, 8p, 18c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Day 2
1450cal, 63g protein, 52g net carbs, 104g fat, 16g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (224cal, 12p, 6c, 16f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 3
1475cal, 129g protein, 50g net carbs, 80g fat, 12g fiber
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 meatballs (548cal, 63p, 7c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 4
1475cal, 129g protein, 50g net carbs, 80g fat, 12g fiber
8 oz (320cal, 51p, 1c, 13f)
1 serving(s) (163cal, 3p, 4c, 14f)
12 meatballs (548cal, 63p, 7c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 5
1525cal, 111g protein, 42g net carbs, 92g fat, 21g fiber
1/2 serving(s) (218cal, 20p, 3c, 12f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 6
1475cal, 84g protein, 51g net carbs, 95g fat, 22g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
1475cal, 84g protein, 51g net carbs, 95g fat, 22g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
Grocery List (47 items)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Roasted peanuts
10 tbsp (91g)
Black beans
1/8 (15.5oz) can (55g)
Soy sauce
1/2 tbsp (8mL)
Snacks
Rice cakes
1 cakes (9g)
Small granola bar
2 bar (50g)
Dairy and Egg Products
Eggs
12 large (600g)
Whole milk
3 1/4 cup (780mL)
Cheese
1/2 cup, shredded (49g)
Parmesan cheese
1 1/2 tbsp (8g)
Nonfat greek yogurt
9 1/2 tbsp (168g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (578g)
Lime juice
1 1/3 fl oz (40mL)
Grapes
2 1/2 cup (230g)
Green olives
12 large (53g)
Spices and Herbs
Salt
1 oz (25g)
Black pepper
4 1/4 g (4g)
Crushed red pepper
3/4 dash (0g)
Garlic powder
1/4 oz (8g)
Oregano, dried
2 tsp, leaves (2g)
Onion powder
2 tsp (4g)
Lemon pepper
1/2 tbsp (3g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Vegetables and Vegetable Products
Bell pepper
1 large (183g)
Onion
1 medium (2-1/2" dia) (101g)
Tomatoes
6 1/3 medium whole (2-3/5" dia) (777g)
Zucchini
3 1/2 medium (686g)
Carrots
4 3/4 medium (292g)
Garlic
1 1/3 clove(s) (4g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Kale leaves
6 cup, chopped (402g)
Other
Mixed greens
19 1/4 cup (578g)
Ground beef (20% fat)
2 oz (57g)
Fats and Oils
Salad dressing
56 1/4 tsp (281mL)
Oil
2 oz (60mL)
Olive oil
3 oz (89mL)
Baked Products
Tortillas
1/2 tortilla (approx 7-8" dia) (25g)
Bread
2 slice (64g)
Soups, Sauces, and Gravies
Salsa
1 tbsp (16g)
Beverages
Water
1 tsp (5mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/4 lbs (1012g)
Ground turkey, raw
1 1/3 lbs (544g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
snack prep - 2 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
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 - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (~6 oz) (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
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.
lunch prep - 1 days
1. Black bean quesadillas
215 cals, 8p, 18c, 9f (per meal)
1 tbsp, shredded (7g)
1/8 avocado(s) (25g)
1/2 tortilla (approx 7-8" dia) (25g)
1 tbsp (16g)
1/8 (15.5oz) can (55g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320 cals, 15p, 4c, 24f (per meal)
4 large (200g)
1 avocado(s) (201g)
2 tbsp chopped (20g)
2 tbsp, diced (19g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
lunch prep - 1 days
1. Cheesy zucchini noodles
260 cals, 12p, 4c, 22f (per meal)
1/2 medium (98g)
1/2 tbsp (8mL)
1/2 tbsp (3g)
6 tbsp, shredded (42g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Carrot & beef stir fry
225 cals, 12p, 6c, 16f (per meal)
2 oz (57g)
2/3 large (48g)
1/3 clove(s) (1g)
1/6 large (25g)
1/2 tbsp (8mL)
1 tsp (5mL)
2/3 dash (0g)
1/2 tsp (3mL)
1 tsp (5mL)
1/2 tbsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add ground beef to the pan and break apart. Mix in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
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. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
dinner prep - 2 days
1. Turkey meatballs
550 cals, 63p, 7c, 30f (per meal)
2 tsp (11g)
1 1/3 tbsp (18mL)
2 tsp, leaves (2g)
2 tsp (6g)
2 tsp (4g)
9 1/2 tbsp (168g)
1 1/3 lbs (544g)
Recipe has been scaled from original by 1.2x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
breakfast prep - 2 days
snack prep - 3 days
breakfast prep - 3 days
1. Kale & eggs
195 cals, 14p, 3c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
110 cals, 3p, 7c, 7f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Parmesan zucchini noodles
180 cals, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 1 days
1. Avocado tuna salad
220 cals, 20p, 3c, 12f (per meal)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
1/2 cup (15g)
1/8 small (9g)
1/2 can (~6 oz) (86g)
2 tbsp, chopped (23g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
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. 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 mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.