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
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, 112g protein, 55g net carbs, 84g fat, 20g fiber per day) cannot be customized.
Day 1
1450cal, 98g protein, 67g net carbs, 78g fat, 23g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
2 stick(s) (165cal, 13p, 3c, 11f)
5 1/3 oz (214cal, 34p, 0c, 8f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (127cal, 1p, 5c, 10f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 pita(s) (277cal, 28p, 18c, 9f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 2
1525cal, 139g protein, 47g net carbs, 83g fat, 10g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
2 stick(s) (165cal, 13p, 3c, 11f)
5 1/3 oz (214cal, 34p, 0c, 8f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 serving(s) (127cal, 1p, 5c, 10f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
12 oz (473cal, 77p, 1c, 18f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 3
1500cal, 114g protein, 55g net carbs, 86g fat, 15g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (283cal, 50p, 1c, 8f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
Day 4
1525cal, 104g protein, 53g net carbs, 88g fat, 25g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (184cal, 5p, 10c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
10 oz (337cal, 57p, 1c, 12f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 5
1450cal, 132g protein, 48g net carbs, 72g fat, 22g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 oz (337cal, 57p, 1c, 12f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 6
1550cal, 100g protein, 56g net carbs, 92g fat, 24g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 taco(s) (453cal, 30p, 22c, 26f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1550cal, 100g protein, 56g net carbs, 92g fat, 24g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 taco(s) (453cal, 30p, 22c, 26f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (59 items)
Sweets
Chocolate, dark, 70-85%
5 square(s) (50g)
Vegetables and Vegetable Products
Carrots
8 1/2 medium (521g)
Fresh parsley
2 tbsp chopped (8g)
Onion
3/4 small (53g)
Collard greens
2/3 lbs (302g)
Garlic
4 3/4 clove(s) (14g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (917g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Frozen sugar snap peas
1 2/3 cup (240g)
Frozen broccoli
5 cup (455g)
Fresh spinach
4 3/4 cup(s) (143g)
Romaine lettuce
1/3 cup shredded (16g)
Nut and Seed Products
Walnuts
1 1/2 oz (14 halves) (45g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted cashews
1/2 cup, halves and whole (69g)
Spices and Herbs
Cinnamon
2 dash (1g)
Paprika
2 dash (1g)
Ground cumin
1/4 tbsp (2g)
Salt
1/2 oz (15g)
Black pepper
4 g (4g)
Garlic powder
1 1/2 dash (1g)
Fresh basil
1 tbsp, chopped (3g)
Fresh tarragon
1 1/4 tsp, chopped (1g)
Cajun seasoning
1 tbsp (8g)
Baked Products
Pita bread
1/6 package (60g)
Taco shells
4 shell (52g)
Beef Products
Ground beef (93% lean)
4 oz (114g)
Fats and Oils
Oil
1 3/4 oz (52mL)
Olive oil
2 oz (65mL)
Balsamic vinaigrette
2 oz (56mL)
Marinade sauce
4 tbsp (60mL)
Salad dressing
3 tbsp (45mL)
Dairy and Egg Products
Butter
5/8 stick (68g)
Eggs
8 large (400g)
String cheese
4 stick (112g)
Fresh mozzarella cheese
1 oz (28g)
Whole milk
1 2/3 cup (406mL)
Goat cheese
1/2 oz (14g)
Sour cream
2 2/3 oz (76g)
Mexican blend cheese
2 2/3 oz (76g)
Beverages
Water
2/3 cup(s) (159mL)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Other
Italian seasoning
3/8 container (.75 oz) (8g)
Edamame, dry roasted
1/3 cup (30g)
Mixed greens
5 cup (150g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1124g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Salsa
1/3 lbs (151g)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Snacks
Rice cakes
3 cakes (27g)
Finfish and Shellfish Products
Tilapia, raw
1 1/4 lbs (560g)
Cod, raw
10 oz (283g)
Canned tuna
2 can (~6 oz) (344g)
Fruits and Fruit Juices
Pears
1/4 small (37g)
Pomegranate
2 tbsp arils (seed/juice sacs) (22g)
Blackberries
1 1/2 cup (216g)
Raspberries
4 tbsp (31g)
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
snack prep - 3 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Lebanese beef pitas
275 cals, 28p, 18c, 9f (per meal)
2 dash (1g)
2 dash (1g)
1/4 tbsp (2g)
2 tbsp chopped (8g)
1/4 small (18g)
1/2 pita, large (6-1/2" dia) (32g)
4 oz (114g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 360°F (180°C).
2
In a large bowl, mix together the ground beef, onion, parsley, spices, and a pinch of salt.
3
Slice each pita in half down the middle like a hamburger bun so that there is a top and bottom "bun".
4
Place pita bottoms on an oven tray and top with an even amount of the beef mixture. Press pita tops on top and slice down the middle to cut everything in half.
5
Bake for about 20 minutes. Serve.
2. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Simple chicken breast
215 cals, 34p, 1c, 9f (per meal)
2/3 lbs (299g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
2 tsp (10mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. 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. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
3. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
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.
dinner prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttered sugar snap peas
270 cals, 7p, 10c, 19f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
5 tsp (23g)
1 2/3 cup (240g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Caprese chicken
300 cals, 33p, 2c, 17f (per meal)
2 dash (1g)
1 tbsp (16g)
1/2 tsp (3mL)
1 1/2 cherry tomatoes (26g)
1 tbsp, chopped (3g)
1 oz (28g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
breakfast prep - 3 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Buttery tarragon tilapia fillets
335 cals, 57p, 1c, 12f (per meal)
1 1/4 lbs (560g)
1 1/4 tbsp (18g)
1 1/4 clove (4g)
1 1/4 tsp, chopped (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Pear, pomegranate salad
185 cals, 5p, 10c, 12f (per meal)
1/4 small (37g)
3/4 cup(s) (23g)
2 tbsp arils (seed/juice sacs) (22g)
1/2 oz (14g)
3/4 tbsp (11mL)
1 tbsp, chopped (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together, except the vinaigrette.
2
Drizzle vinaigrette on salad when serving.
lunch prep - 1 days
1. Cajun cod
310 cals, 51p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
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 sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Slow cooker shredded chicken tacos
455 cals, 30p, 22c, 26f (per meal)
1/3 lbs (149g)
1/3 lbs (151g)
2 2/3 oz (76g)
2 2/3 oz (76g)
1/3 large whole (3" dia) (61g)
4 shell (52g)
1/3 cup shredded (16g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Place chicken in slow cooker and cover with salsa. Cook on low for 6-8 hours. Shred chicken.
2
Add chicken to taco shells, top with other ingredients, and 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
1. Dark chocolate & raspberries
70 cals, 1p, 4c, 4f (per meal)
3. Blackberries
50 cals, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (~6 oz) (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. 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. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
breakfast prep - 2 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.