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

Generate 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 (1500cal, 98g protein, 48g net carbs, 94g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Toast with butter, boiled eggs
Baked chicken thighs, lima beans
Pan-fried salmon, buttered broccoli, bread and butter
Walnuts, string cheese, milk
Tue
Wed
Thu
Sugar-free bbq chicken wings, avocado
Avocado tuna salad sandwich, roasted almonds, cheese
Fri
Kale & eggs, orange, milk
Pumpkin seeds
Sat
Pesto grilled cheese sandwich, roasted almonds
Chicken avocado salad, protein shake
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
Almonds
1/2 cup, whole (75g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Whole milk
3 cup (720mL)
String cheese
4 stick (112g)
Butter
7/12 stick (67g)
Eggs
11 medium (501g)
Cheese
5 oz (141g)
Baked Products
Bread
10 slice (320g)
Spices and Herbs
Black pepper
1/10 oz (3g)
Salt
5/12 oz (12g)
Thyme
1 1/2 dash, ground (0g)
Vegetables and Vegetable Products
Frozen broccoli
2 cup (182g)
Lima beans, frozen
1 package (10 oz) (320g)
Onion
1/6 medium (2-1/2" dia) (19g)
Kale leaves
2/3 cup, chopped (45g)
Brussels sprouts
5 sprouts (95g)
Tomatoes
1 slice(s), thin/small (15g)
Fats and Oils
Oil
1 oz (31mL)
Finfish and Shellfish Products
Salmon
12 oz (340g)
Canned tuna
1/2 can (~6 oz) (86g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Chicken wings, with skin, raw
1 lb (454g)
Boneless skinless chicken breast, raw
6 oz (170g)
Fruits and Fruit Juices
Lime juice
2 1/2 tsp (13mL)
Avocados
1 3/4 avocado(s) (352g)
Lemon juice
1 tsp (5mL)
Oranges
2 orange (308g)
Other
Sugar-free barbecue sauce
2 tbsp (30g)
Beverages
Water
1 cup(s) (237mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 tbsp (8g)
snack prep - 4 days
1. Walnuts
85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • dinner prep - 3 days
    1. Pan-fried salmon
    275 cals, 23p, 0c, 20f (per meal)
  • ,
  • Oil
    1 tbsp (15mL)
  • Salmon
    12 oz (340g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Buttered broccoli
    90 cals, 2p, 1c, 8f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Butter
    2 tbsp (28g)
  • Recipe has been scaled from original by 1x. 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.
    3. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 3 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per meal)
  • ,
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    3 dash, ground (1g)
  • Chicken thighs, with bone and skin, raw, bone and skin
    3 thigh (6 oz ea) (510g)
  • Thyme
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 degrees.
    2
    Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
    3
    Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
    4
    Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
    2. Lima beans
    115 cals, 7p, 16c, 1f (per meal)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/2 tsp (3g)
  • Lima beans, frozen
    1 package (10 oz) (320g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    breakfast prep - 4 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    8 medium (352g)
  • Recipe has been scaled from original by 4x. 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.
    dinner prep - 2 days
    1. Avocado tuna salad sandwich
    185 cals, 14p, 13c, 7f (per meal)
  • ,
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Lime juice
    1/2 tsp (3mL)
  • Avocados
    1/4 avocado(s) (50g)
  • Canned tuna, drained
    1/2 can (~6 oz) (86g)
  • Bread
    2 slice (64g)
  • Onion, minced
    1/8 small (9g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    2. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • 3. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • lunch prep - 2 days
    1. Sugar-free bbq chicken wings
    305 cals, 29p, 1c, 21f (per meal)
  • ,
  • Chicken wings, with skin, raw
    1 lb (454g)
  • Sugar-free barbecue sauce
    2 tbsp (30g)
  • 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 to taste.
    3
    Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
    4
    Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbecue sauce to coat.
    6
    Serve.
    2. 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.
    breakfast prep - 2 days
    1. Kale & eggs
    140 cals, 10p, 2c, 10f (per meal)
  • Eggs
    1 1/3 extra large (75g)
  • Kale leaves
    1/3 cup, chopped (22g)
  • Salt
    2/3 dash (0g)
  • Oil
    1/4 tbsp (3mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • snack prep - 2 days
    1. Pumpkin seeds
    185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    1/2 cup (59g)
  • dinner prep - 1 days
    1. Chicken avocado salad
    505 cals, 44p, 8c, 29f (per meal)
  • Lime juice
    2 tsp (10mL)
  • Oil
    2 tsp (10mL)
  • Onion
    1 tbsp chopped (10g)
  • Avocados, chopped
    1/2 avocado(s) (101g)
  • Boneless skinless chicken breast, raw
    6 oz (170g)
  • Brussels sprouts
    5 sprouts (95g)
  • 1
    Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
    2
    Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
    3
    When done, remove chicken, let cool then shred.
    4
    In a bowl, combine all of the ingredients. Serve.
    2. Protein shake
    110 cals, 24p, 1c, 1f (per meal)
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • lunch prep - 1 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • Bread
    1 slice (32g)
  • Butter, softened
    1/2 tbsp (7g)
  • Pesto sauce
    1/2 tbsp (8g)
  • Cheese
    1 slice (1 oz each) (28g)
  • Tomatoes
    1 slice(s), thin/small (15g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
    3
    Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
    4
    Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
    2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • Almonds
    3 tbsp, whole (27g)
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