Meal plan with under 65g carbs
In just a few clicks, generate your own meal plan with under 65g 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, 96g protein, 47g net carbs, 95g fat, 19g fiber per day) cannot be customized.
Day 1
1525cal, 112g protein, 54g net carbs, 85g fat, 23g fiber
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
5/8 cup (274cal, 28p, 6c, 10f)
6 oz chicken (349cal, 42p, 7c, 17f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 2
1475cal, 106g protein, 42g net carbs, 91g fat, 14g fiber
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 3
1475cal, 120g protein, 45g net carbs, 85g fat, 11g fiber
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Day 4
1500cal, 82g protein, 50g net carbs, 101g fat, 13g fiber
1 serving(s) (307cal, 21p, 3c, 23f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (233cal, 18p, 0c, 18f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 5
1500cal, 96g protein, 49g net carbs, 91g fat, 22g fiber
1 serving(s) (307cal, 21p, 3c, 23f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 wrap(s) (473cal, 36p, 6c, 29f)
Day 6
1525cal, 79g protein, 46g net carbs, 104g fat, 24g fiber
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (182cal, 4p, 5c, 16f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1525cal, 79g protein, 46g net carbs, 104g fat, 24g fiber
4 oz (230cal, 25p, 3c, 13f)
1 serving(s) (182cal, 4p, 5c, 16f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (48 items)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Lemon juice
1/3 fl oz (11mL)
Green olives
9 large (40g)
Avocados
3 1/4 avocado(s) (653g)
Vegetables and Vegetable Products
Zucchini
5 1/4 medium (1029g)
Garlic
1 1/2 clove(s) (5g)
Mushrooms
10 oz (284g)
Onion
1/8 small (9g)
Tomatoes
7 medium whole (2-3/5" dia) (859g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Cabbage
2 cup, shredded (140g)
Romaine lettuce
1 1/2 leaf outer (42g)
Pork Products
Bacon, raw
5 1/2 slice(s) (156g)
Fats and Oils
Oil
1 oz (26mL)
Mayonnaise
1 tbsp (15mL)
Olive oil
3 oz (95mL)
Salad dressing
1/2 cup (135mL)
Ranch dressing
2 tbsp (30mL)
Spices and Herbs
Balsamic vinegar
1 tsp (6mL)
Salt
3 g (3g)
Black pepper
1/2 g (1g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Lemon pepper
2 tsp (4g)
Rosemary
4 dash (1g)
Mustard
1/2 tbsp (8g)
Garlic powder
1 tsp (3g)
Dairy and Egg Products
Whole milk
2 cup (526mL)
Eggs
12 1/3 medium (542g)
Butter
1/4 stick (25g)
Parmesan cheese
3 tbsp (15g)
Cheese
1 3/4 cup, shredded (198g)
String cheese
6 stick (168g)
Soups, Sauces, and Gravies
Vegetable broth
1/6 cup(s) (mL)
Frank's red hot sauce
2 tsp (10mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (927g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Baked Products
Bread
2/3 lbs (320g)
Other
Edamame, dry roasted
2/3 cup (60g)
Mixed greens
12 cup (360g)
Chicken, drumsticks, with skin
4 oz (113g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Beverages
Water
1/4 cup(s) (59mL)
Sausages and Luncheon Meats
Roast beef cold cuts
6 oz (170g)
snack prep - 2 days
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Chicken marsala
350 cals, 42p, 7c, 17f (per meal)
3/4 tbsp (11mL)
1 tsp (6mL)
1 tsp (6mL)
3 tbsp (45mL)
1/6 cup(s) (mL)
3/4 clove(s) (2g)
3 oz (85g)
6 oz (168g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
lunch prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
breakfast prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1 tbsp (15mL)
4 oz (113g)
1 dash (0g)
1/4 cup(s) (59mL)
1/2 tbsp (7g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
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
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Cheesy zucchini noodles
260 cals, 12p, 4c, 22f (per meal)
1 medium (196g)
1 tbsp (15mL)
1 tbsp (5g)
3/4 cup, shredded (85g)
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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. 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. 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. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
2 tsp (10mL)
3/8 tsp (2mL)
1/2 dash (0g)
1/2 dash, ground (0g)
4 oz (113g)
Recipe has been scaled from original by 0.13x. 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 zucchini noodles
245 cals, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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 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.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Cabbage & bacon skillet
305 cals, 21p, 3c, 23f (per meal)
1
Cook bacon according to package. Once done, set aside to cool, but leave bacon fat in the skillet.
2
Add the shredded cabbage to the skillet with the fat and cook for about 5-7 minutes until the cabbage softens.
3
When done, transfer cabbage to a bowl and crumble bacon on top. Add pepper to taste if desired. Serve.
dinner prep - 1 days
1. Roast beef lettuce wrap with avocado
475 cals, 36p, 6c, 29f (per meal)
1 1/2 leaf outer (42g)
3/4 plum tomato (47g)
1/2 tbsp (8g)
6 oz (170g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
dinner prep - 2 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
2 cup (60g)
1 avocado(s) (201g)
6 large (300g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
snack prep - 2 days
1. 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.
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.
lunch prep - 2 days
1. Ranch chicken
230 cals, 25p, 3c, 13f (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. 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.
3. Parmesan zucchini noodles
180 cals, 4p, 5c, 16f (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 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.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. 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.