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

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, 102g protein, 59g net carbs, 88g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna cucumber bites, fruit juice, protein shake
Baked chicken thighs, buttered sugar snap peas
Chunky canned soup (creamy), roasted almonds, high-protein granola bar
Avocado, boiled eggs
Tue
Wed
Buffalo drumsticks, olive oil drizzled sugar snap peas, buttery white rice
Thu
Pan fried tilapia, white rice, buttered broccoli
Fri
Bacon, cheese
Plain yogurt, roasted almonds
Sat
Almond crusted tilapia, milk
Avocado tuna salad sandwich, walnuts, string cheese
Fruits and Fruit Juices
Avocados
2 avocado(s) (427g)
Lemon juice
2 tsp (10mL)
Fruit juice
21 1/3 fl oz (640mL)
Lime juice
1/4 tsp (1mL)
Dairy and Egg Products
Eggs
4 medium (176g)
Butter
5/8 stick (72g)
Cheese
2 oz (57g)
Plain lowfat yogurt
1 cup (245g)
String cheese
3 stick (84g)
Whole milk
2/3 cup (161mL)
Snacks
High-protein granola bar
3 bar (120g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Frank's red hot sauce
2 2/3 tbsp (41mL)
Nut and Seed Products
Almonds
5 3/4 oz (23 whole kernels) (161g)
Walnuts
2 tbsp shelled (50 halves) (13g)
Spices and Herbs
Black pepper
1/8 oz (4g)
Salt
1/2 oz (13g)
Thyme
1 dash, ground (0g)
Vegetables and Vegetable Products
Frozen sugar snap peas
3 1/3 cup (480g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen broccoli
2 2/3 cup (243g)
Onion
1/16 small (4g)
Poultry Products
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Finfish and Shellfish Products
Canned tuna
1 can (~6 oz) (191g)
Tilapia, raw
1 lb (504g)
Beverages
Water
5 1/4 cup(s) (1244mL)
Protein powder
4 scoop (1/3 cup ea) (124g)
Fats and Oils
Oil
1/2 tbsp (8mL)
Olive oil
1 1/4 oz (37mL)
Other
Chicken, drumsticks, with skin
1 lb (454g)
Cereal Grains and Pasta
Long-grain white rice
10 tbsp (116g)
All-purpose flour
2 2/3 tbsp (21g)
Pork Products
Bacon
4 slice(s) (40g)
Baked Products
Bread
1 slice (32g)
snack prep - 4 days
1. 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.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • 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.
    dinner prep - 3 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 1/2 can (~19 oz) (800g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • ,
  • Almonds
    3 tbsp, whole (27g)
  • 3. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • lunch prep - 2 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per meal)
  • ,
  • Salt
    4 dash (3g)
  • Black pepper
    2 dash, ground (1g)
  • Chicken thighs, with bone and skin, raw, bone and skin
    2 thigh (6 oz ea) (340g)
  • Thyme
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. 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. Buttered sugar snap peas
    105 cals, 3p, 4c, 8f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Butter
    4 tsp (18g)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • 1
    Prepare sugar snap peas according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    breakfast prep - 4 days
    1. Tuna cucumber bites
    55 cals, 8p, 1c, 2f (per meal)
  • Cucumber, sliced
    1/8 cucumber (8-1/4") (38g)
  • Canned tuna
    1/2 packet (2.6oz) (37g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. 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 - 3 days
    1. Buffalo drumsticks
    310 cals, 24p, 0c, 24f (per meal)
  • ,
  • Frank's red hot sauce
    2 2/3 tbsp (40mL)
  • Oil
    1/2 tbsp (8mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Chicken, drumsticks, with skin
    1 lb (454g)
  • Recipe has been scaled from original by 0.5x. 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 sugar snap peas
    80 cals, 3p, 4c, 5f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen sugar snap peas
    2 cup (288g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    3. Buttery white rice
    120 cals, 2p, 18c, 5f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Butter
    1 tbsp (16g)
  • Salt
    3 dash (2g)
  • Water
    3/4 cup(s) (178mL)
  • Long-grain white rice
    6 tbsp (69g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
    dinner prep - 2 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    2 dash (2g)
  • Water
    1/2 cup(s) (119mL)
  • Long-grain white rice
    4 tbsp (46g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Buttered broccoli
    180 cals, 4p, 3c, 15f (per meal)
  • ,
  • Black pepper
    1 1/3 dash (0g)
  • Salt
    1 1/3 dash (1g)
  • Frozen broccoli
    2 2/3 cup (243g)
  • Butter
    2 2/3 tbsp (38g)
  • Recipe has been scaled from original by 1.33x. 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.
    breakfast prep - 2 days
    1. Bacon
    100 cals, 7p, 0c, 8f (per meal)
  • ,
  • Bacon
    2 slice(s) (20g)
  • 1
    Cook as desired or according to instructions on package.
    2. Cheese
    115 cals, 7p, 1c, 10f (per meal)
  • ,
  • Cheese
    1 oz (28g)
  • snack prep - 2 days
    1. Plain yogurt
    75 cals, 7p, 9c, 2f (per meal)
  • ,
  • Plain lowfat yogurt
    1/2 cup (123g)
  • 2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • ,
  • Almonds
    3 tbsp, whole (27g)
  • dinner prep - 1 days
    1. Avocado tuna salad sandwich
    185 cals, 14p, 13c, 7f (per meal)
  • Black pepper
    1/4 dash (0g)
  • Salt
    1/4 dash (0g)
  • Lime juice
    1/4 tsp (1mL)
  • Avocados
    1/8 avocado(s) (25g)
  • Canned tuna, drained
    1/4 can (~6 oz) (43g)
  • Bread
    1 slice (32g)
  • Onion, minced
    1/16 small (4g)
  • Recipe has been scaled from original by 0.25x. 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. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 3. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • String cheese
    3 stick (84g)
  • lunch prep - 1 days
    1. Almond crusted tilapia
    425 cals, 41p, 16c, 20f (per meal)
  • Tilapia, raw
    3/8 lb (168g)
  • Almonds
    4 tbsp, slivered (27g)
  • All-purpose flour
    2 2/3 tbsp (21g)
  • Salt
    1 dash (0g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Take half of the almonds and combine them with the flour in a shallow bowl.
    2
    Season fish with salt and dredge in flour mixture.
    3
    Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
    4
    Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
    5
    Sprinkle almonds over fish.
    6
    Serve.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • Whole milk
    2/3 cup (160mL)
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