Meal plan with under 75g carbs
In just a few clicks, generate your own meal plan with under 75g 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 (1475cal, 101g protein, 54g net carbs, 87g fat, 18g fiber per day) cannot be customized.
Day 1
1525cal, 96g protein, 52g net carbs, 91g fat, 28g fiber
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
4 oz (141cal, 25p, 1c, 4f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 2
1475cal, 117g protein, 55g net carbs, 82g fat, 15g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
Day 3
1450cal, 82g protein, 46g net carbs, 97g fat, 20g fiber
1 muffins (96cal, 7p, 1c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
6 oz (300cal, 40p, 4c, 12f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
Day 4
1500cal, 106g protein, 51g net carbs, 85g fat, 29g fiber
1 muffins (96cal, 7p, 1c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (416cal, 42p, 31c, 13f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 serving(s) (183cal, 9p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (500cal, 43p, 8c, 28f)
Day 5
1450cal, 118g protein, 61g net carbs, 78g fat, 10g fiber
8 oz (380cal, 55p, 11c, 13f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 serving(s) (183cal, 9p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
Day 6
1425cal, 114g protein, 68g net carbs, 73g fat, 12g fiber
8 oz (380cal, 55p, 11c, 13f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 cup (14cal, 1p, 2c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
Day 7
1450cal, 72g protein, 44g net carbs, 103g fat, 15g fiber
3 oz (295cal, 21p, 1c, 23f)
3 serving(s) (227cal, 5p, 16c, 14f)
1/2 cup (14cal, 1p, 2c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 serving(s) (136cal, 3p, 8c, 9f)
Grocery List (53 items)
Vegetables and Vegetable Products
Tomatoes
6 1/2 medium whole (2-3/5" dia) (813g)
Kale leaves
3/4 bunch (128g)
Onion
3/8 medium (2-1/2" dia) (43g)
Romaine lettuce
8 leaf inner (48g)
Zucchini
1 1/4 medium (245g)
Frozen broccoli
1/4 lbs (101g)
Brussels sprouts
5 sprouts (95g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Sugar snap peas
1 cup, whole (63g)
Mushrooms
2 oz (57g)
Dairy and Egg Products
Eggs
12 1/3 large (617g)
Butter
2 tsp (9g)
Parmesan cheese
2 1/4 tbsp (11g)
Cheddar cheese
2 3/4 tbsp, shredded (19g)
String cheese
3 stick (84g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (779g)
Lemon
3/4 small (44g)
Lime juice
1 tbsp (14mL)
Green olives
6 large (26g)
Lemon juice
1 tsp (5mL)
Strawberries
2 cup, whole (288g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
2 1/4 g (2g)
Fresh basil
9 leaves (5g)
Cajun seasoning
1 1/2 tbsp (10g)
Chili powder
1 tsp (3g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Cereal Grains and Pasta
Brown rice
1/2 cup (87g)
Beverages
Water
1 cup(s) (246mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (900g)
Chicken thighs, with bone and skin, raw
13 1/2 oz (388g)
Fats and Oils
Marinade sauce
2 tbsp (31mL)
Caesar salad dressing
2 tbsp (29g)
Oil
1 1/2 oz (45mL)
Olive oil
1 oz (33mL)
Salad dressing
9 1/2 tbsp (143mL)
Other
Mixed greens
2 1/4 package (5.5 oz) (351g)
Teriyaki sauce
1/2 cup (120mL)
Chicken, drumsticks, with skin
1/3 lbs (151g)
Finfish and Shellfish Products
Canned tuna
3/4 can (~6 oz) (129g)
Cod, raw
13 1/2 oz (383g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (73g)
Baked Products
Bread
2 slice (64g)
Tortillas
2 tortilla (approx 7-8" dia) (98g)
Nut and Seed Products
Roasted cashews
4 tbsp, halves and whole (34g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
3/4 cup (101g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Beef Products
Ground beef (93% lean)
6 oz (170g)
Sweets
Honey
2 tsp (14g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 tbsp (14mL)
snack prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
dinner prep - 1 days
1. Marinaded chicken breast
140 cals, 25p, 1c, 4f (per meal)
Recipe has been scaled from original by 0.25x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 1 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
1/6 small (13g)
3/4 can (~6 oz) (129g)
3 tbsp, chopped (34g)
Recipe has been scaled from original by 0.75x. 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.
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. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
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.
lunch prep - 2 days
1. Caesar salad wrap
395 cals, 18p, 26c, 23f (per meal)
4 large (200g)
2 tbsp (29g)
2 tortilla (approx 7-8" dia) (98g)
8 leaf inner (48g)
1 tbsp (5g)
2 tbsp, chopped (20g)
1 plum tomato (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
dinner prep - 1 days
1. Cajun cod
420 cals, 69p, 5c, 14f (per meal)
Recipe has been scaled from original by 2.25x. 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 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.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. Parmesan zucchini noodles
225 cals, 5p, 6c, 19f (per meal)
Recipe has been scaled from original by 1.25x. 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. Broccoli & cheddar egg muffins
95 cals, 7p, 1c, 7f (per meal)
1 1/3 large (67g)
2 2/3 tbsp, shredded (19g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/3 tsp (2mL)
1/3 cup (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
2. 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.
snack prep - 2 days
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.
dinner prep - 1 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
6 oz (170g)
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.
lunch prep - 1 days
1. Beef-broccoli-rice bowl
415 cals, 42p, 31c, 13f (per meal)
1/4 package (71g)
1/4 pouch (~5.6 oz) (40g)
1 dash (1g)
1 dash, ground (0g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Brown the beef over medium heat until cooked through. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
3
When everything is ready mix it all together and serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 2 days
1. Sugar snap peas
15 cals, 1p, 2c, 0f (per meal)
1 cup, whole (63g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
lunch prep - 1 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1/2 tbsp (8mL)
2 oz (57g)
1/2 dash (0g)
1/8 cup(s) (30mL)
1/4 tbsp (4g)
1/2 dash (0g)
1/2 thigh (6 oz ea) (85g)
Recipe has been scaled from original by 0.25x. 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. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (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.
dinner prep - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. 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. Simple mixed greens salad
135 cals, 3p, 8c, 9f (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.