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

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 (1475cal, 93g protein, 60g net carbs, 88g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, milk
Avocado tuna salad, roasted peanuts, string cheese
Chicken avocado salad
Higher-calorie breakfast cereal
Tue
Wed
Simple chicken breast, buttery white rice
Thu
Carrots and ranch
Egg salad sandwich, rice cakes with peanut butter
Cheese
Fri
Sat
Classic steak, bread and butter
Roasted cabbage steaks with dressing, roasted peanuts
Dairy and Egg Products
Whole milk
4 cup (960mL)
String cheese
2 stick (56g)
Eggs
9 medium (396g)
Butter
1/4 stick (30g)
Cheese
6 oz (170g)
Breakfast Cereals
Higher-calorie breakfast cereal
2 serving (96g)
Fruits and Fruit Juices
Lime juice
2 1/3 tbsp (35mL)
Avocados
2 avocado(s) (402g)
Fats and Oils
Oil
1 3/4 oz (53mL)
Olive oil
1 1/2 tbsp (23mL)
Ranch dressing
3/4 cup (165mL)
Mayonnaise
2 tbsp (30mL)
Vegetables and Vegetable Products
Onion
7/12 medium (2-1/2" dia) (65g)
Brussels sprouts
15 sprouts (285g)
Tomatoes
4 tbsp, chopped (45g)
Baby carrots
54 medium (540g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lb (1182g)
Spices and Herbs
Salt
1/2 oz (16g)
Black pepper
3/16 oz (5g)
Garlic powder
3 dash (1g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Other
Mixed greens
1 cup (30g)
Italian seasoning
4 dash (2g)
Finfish and Shellfish Products
Canned tuna
1 can (~6 oz) (172g)
Legumes and Legume Products
Roasted peanuts
2/3 cup (97g)
Peanut butter
4 tbsp (64g)
Beverages
Water
1 cup(s) (237mL)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (93g)
Baked Products
Bread
4 slice (128g)
Snacks
Rice cakes
2 cakes (18g)
Beef Products
Sirloin steak, raw
4 oz (113g)
snack prep - 3 days
1. Higher-calorie breakfast cereal
165 cals, 5p, 25c, 3f (per meal)
  • Whole milk
    1/3 cup (80mL)
  • Higher-calorie breakfast cereal
    2/3 serving (32g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    dinner prep - 3 days
    1. Chicken avocado salad
    505 cals, 44p, 8c, 29f (per meal)
  • Lime juice
    2 tbsp (30mL)
  • Oil
    2 tbsp (30mL)
  • Onion
    3 tbsp chopped (30g)
  • Avocados, chopped
    1 1/2 avocado(s) (302g)
  • Boneless skinless chicken breast, raw
    18 oz (510g)
  • Brussels sprouts
    15 sprouts (285g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    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 - 2 days
    1. Avocado tuna salad
    220 cals, 20p, 3c, 12f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lime juice
    1 tsp (5mL)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • Mixed greens
    1 cup (30g)
  • Onion, minced
    1/4 small (18g)
  • Canned tuna
    1 can (~6 oz) (172g)
  • Tomatoes
    4 tbsp, chopped (45g)
  • 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. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • 3. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • 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. Buttery white rice
    160 cals, 2p, 24c, 6f (per meal)
  • Black pepper
    2 dash, ground (1g)
  • Butter
    1 1/2 tbsp (21g)
  • Salt
    4 dash (3g)
  • Water
    1 cup(s) (237mL)
  • Long-grain white rice
    1/2 cup (93g)
  • Recipe has been scaled from original by 0.5x. 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.
    snack prep - 3 days
    1. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • breakfast prep - 3 days
    1. Carrots and ranch
    260 cals, 2p, 12c, 20f (per meal)
  • Ranch dressing
    1/2 cup (135mL)
  • Baby carrots
    54 medium (540g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    slice carrots into thin strips. Serve with ranch to dip in.
    dinner 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. Rice cakes with peanut butter
    240 cals, 8p, 12c, 17f (per meal)
  • ,
  • Peanut butter
    2 tbsp (32g)
  • Rice cakes
    1 cakes (9g)
  • 1
    Spread peanut butter over top of rice cake.
    dinner prep - 1 days
    1. Roasted cabbage steaks with dressing
    425 cals, 5p, 14c, 35f (per meal)
  • Ranch dressing
    2 tbsp (30mL)
  • Italian seasoning
    4 dash (2g)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Oil
    1 1/2 tbsp (23mL)
  • Cabbage
    1/2 head, small (about 4-1/2" dia) (357g)
  • 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
    Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
    3
    Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
    4
    Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
    5
    Place steaks on a greased cookie sheet (or line with foil/parchment paper).
    6
    Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
    7
    Serve with dressing.
    2. Roasted peanuts
    155 cals, 6p, 3c, 12f (per meal)
  • Roasted peanuts
    2 2/3 tbsp (24g)
  • lunch prep - 1 days
    1. Classic steak
    240 cals, 23p, 0c, 16f (per meal)
  • Sirloin steak, raw
    4 oz (113g)
  • Oil
    3/8 tsp (2mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Sprinkle some salt and pepper (to taste) on the steak.
    2
    Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
    3
    Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
    4
    Use tongs to flip the steak, and let cook 2 more minutes.
    5
    At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
    6
    When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
    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.
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