Meal plan with under 70g carbs

In just a few clicks, generate your own meal plan with under 70g 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, 91g protein, 59g net carbs, 93g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Egg in an eggplant, string cheese, toast with butter
Egg salad sandwich, high-protein granola bar
Cheesy skillet pizza, avocado
Kale chips, milk
Tue
Wed
Simple chicken breast, bread and butter
Avocado egg salad sandwich, cheese
Thu
Fri
Scrambled eggs with kale, tomatoes, rosemary, milk
Walnuts
Sat
Turkey, avocado sandwich, roasted almonds, cottage cheese and pineapple
Buffalo drumsticks, bread and butter
Vegetables and Vegetable Products
Kale leaves
10 1/2 oz (294g)
Onion
7/10 medium (2-1/2" dia) (78g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (194g)
Fats and Oils
Olive oil
3 tbsp (42mL)
Mayonnaise
2 1/2 tbsp (38mL)
Oil
5/6 oz (26mL)
Spices and Herbs
Salt
2/3 oz (20g)
Black pepper
1/8 oz (4g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Garlic powder
2 tsp (6g)
Rosemary
2 dash (0g)
Balsamic vinegar
1 tsp (5mL)
Dairy and Egg Products
Whole milk
3 1/2 cup (840mL)
Cheese
10 1/4 oz (293g)
Eggs
15 1/4 medium (672g)
Butter
1/4 cup (50g)
String cheese
4 stick (112g)
Lowfat cottage cheese
1/2 cup (113g)
Other
Italian seasoning
4 tsp (14g)
Chicken, drumsticks, with skin
1/2 lb (227g)
Mixed greens
2 tbsp (4g)
Fruits and Fruit Juices
Canned black olives
16 large (70g)
Avocados
2 avocado(s) (377g)
Lemon juice
1 tsp (5mL)
Canned pineapple
2 tbsp, chunks (23g)
Sausages and Luncheon Meats
Pepperoni
16 slices (32g)
Turkey cold cuts
2 oz (57g)
Snacks
High-protein granola bar
2 bar (80g)
Baked Products
Bread
17 slice (544g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (672g)
Beverages
Water
3 tbsp (45mL)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (50g)
Almonds
2 tbsp, whole (18g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
snack prep - 4 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
  • Kale leaves
    1 1/3 bunch (227g)
  • Olive oil
    4 tsp (20mL)
  • Salt
    1 1/3 tsp (8g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
    2
    Trim the leaves from the stems and tear the leaves into bite sized pieces.
    3
    Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
    4
    Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
    5
    Spread the leaves over the baking sheet and sprinkle with salt.
    6
    Bake about 10-15 minutes- until edges are browned but not burnt.
    7
    Serve
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • dinner prep - 2 days
    1. Cheesy skillet pizza
    360 cals, 16p, 7c, 29f (per meal)
  • ,
  • Italian seasoning
    2 tsp (7g)
  • Canned black olives
    8 large (35g)
  • Onion
    2 tbsp minced (30g)
  • Pepperoni
    8 slices (16g)
  • Cheese
    1/2 cup, shredded (54g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Spray a skillet with non-stick spray and place over medium low heat.
    2
    Sprinkle the cheese in the skillet in the shape of a circle. Use a spatula to clean up the edges by scraping any stray shreds into the circle.
    3
    Add all the toppings.
    4
    Watch closely and cook for about 5 minutes. The time will vary depending on how high the heat is, but cheese should be bubbly and soft on top but crispy on the bottom and easy to lift off in one piece.
    5
    When done, move to a plate and slice immediately.
    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.
    lunch prep - 2 days
    1. Egg salad sandwich
    270 cals, 13p, 13c, 18f (per meal)
  • ,
  • Eggs
    1 1/2 medium (66g)
  • Mayonnaise
    1 tbsp (15mL)
  • Onion, chopped
    1/8 small (9g)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/2 dash (0g)
  • Bread
    1 slice (32g)
  • Paprika
    1/2 dash (0g)
  • Yellow mustard
    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.
    2. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • breakfast prep - 4 days
    1. Egg in an eggplant
    110 cals, 6p, 1c, 9f (per meal)
  • Eggplant
    1 1 inch (2.5 cm) slice(s) (60g)
  • Oil
    1 tsp (5mL)
  • Eggs
    1 medium (44g)
  • 1
    Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
    2
    Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
    3
    Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
    4
    Add salt and pepper to taste and serve with eggplant circle that had been set aside.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. 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.
    lunch prep - 3 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/2 lb (672g)
  • Salt
    1/2 tbsp (9g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Garlic powder
    3 dash (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    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. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    dinner prep - 3 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • breakfast prep - 2 days
    1. Scrambled eggs with kale, tomatoes, rosemary
    115 cals, 8p, 4c, 7f (per meal)
  • Eggs
    1 extra large (56g)
  • Kale leaves
    1/2 cup, chopped (34g)
  • Tomatoes
    4 tbsp, chopped (45g)
  • Rosemary
    1 dash (0g)
  • Oil
    1/4 tsp (1mL)
  • Balsamic vinegar
    1/2 tsp (3mL)
  • Water
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a small skillet, add your oil of choice over medium-high heat.
    2
    Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
    3
    Add eggs, and stir to scramble them with the veggies.
    4
    When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • snack prep - 2 days
    1. Walnuts
    175 cals, 4p, 2c, 16f (per meal)
  • ,
  • Walnuts
    4 tbsp shelled (50 halves) (25g)
  • dinner prep - 1 days
    1. Buffalo drumsticks
    465 cals, 36p, 0c, 36f (per meal)
  • Frank's red hot sauce
    4 tsp (20mL)
  • Oil
    1/4 tbsp (4mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Chicken, drumsticks, with skin
    1/2 lb (227g)
  • Recipe has been scaled from original by 0.25x. 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. 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 - 1 days
    1. Turkey, avocado sandwich
    290 cals, 17p, 15c, 16f (per meal)
  • Mixed greens
    2 tbsp (4g)
  • Avocados, sliced
    1/8 avocado(s) (25g)
  • Tomatoes
    1 slice, medium (1/4" thick) (20g)
  • Mayonnaise
    1/2 tbsp (8mL)
  • Turkey cold cuts
    2 oz (57g)
  • Cheese
    1/2 slice (1 oz each) (14g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Build the sandwich to your liking.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • Almonds
    2 tbsp, whole (18g)
  • 3. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1/2 cup (113g)
  • Canned pineapple, drained
    2 tbsp, chunks (23g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
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