Meal plan with under 80g carbs
Table of Contents
Overview
This 80g carb meal plan helps you lower daily carbohydrate intake while keeping meals satisfying and easy to prepare. You can use it as a nutrition plan to control carbs and calories, or adapt it as a weekly plan to fit your schedule. The program includes a full grocery list, step-by-step recipes and serving suggestions so you can follow the diet plan with minimal fuss.
There are two ways to use the plan: Option 1 lets you generate your own customizable meal plan (pick daily calories, swap or randomize recipes, and build a plan that matches your tastes and targets). Option 2 is a ready-made, non-editable PDF (about 1,475 kcal per day with ~103 g protein, ~60 g net carbs, ~84 g fat and ~15 g fiber) and includes the 7-day sample menu shown. The sample days in the weekly plan generally stay under 80 g total carbs, emphasize protein-rich meals and provide a balanced fat intake to keep you full.
Following this low-carb meal plan can support steadier blood sugar, fewer carb-driven cravings and more stable energy between meals. If paired with an appropriate calorie target, many people see reduced body fat and improved body composition while retaining lean mass thanks to the plan's higher protein content. As with any diet plan, individual results vary—monitor progress, adjust calories or macros as needed, and consult a healthcare professional if you have diabetes, are pregnant, nursing or have other medical conditions.
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 (1475cals, 103g protein, 60g net carbs, 84g fat 15g fiber per day) cannot be customized.
Day 1
1450cals, 78g protein, 56g net carbs, 96g fat 16g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
6 2/3 oz(s) (469cal, 39p, 1c, 35f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
Day 2
1475cals, 68g protein, 71g net carbs, 91g fat 22g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (390cal, 29p, 8c, 25f)
5 1/3 cracker(s) (90cal, 1p, 12c, 4f)
1/2 serving(s) (281cal, 9p, 7c, 23f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 3
1450cals, 111g protein, 60g net carbs, 81g fat 13g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 wrap(s) (351cal, 32p, 8c, 17f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
Day 4
1475cals, 110g protein, 62g net carbs, 81g fat 14g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 wrap(s) (351cal, 32p, 8c, 17f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
Day 5
1500cals, 105g protein, 72g net carbs, 80g fat 19g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
8 oz (296cal, 51p, 1c, 9f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
Day 6
1450cals, 117g protein, 47g net carbs, 82g fat 12g fiber per day
1 wrap(s) (422cal, 27p, 25c, 23f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 pocket(s) (158cal, 17p, 1c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
Day 7
1475cals, 131g protein, 52g net carbs, 77g fat 11g fiber per day
1 wrap(s) (422cal, 27p, 25c, 23f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 pocket(s) (158cal, 17p, 1c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
Grocery List (52 items)
Vegetables and Vegetable Products
Kale leaves
1/2 lbs (248g)
Tomatoes
9 3/4 medium whole (2-3/5" dia) (1202g)
Garlic
2 clove(s) (6g)
Brussels sprouts
2 oz (57g)
Romaine lettuce
3/8 head (237g)
Onion
1 medium (2-1/2" dia) (123g)
Cabbage
2 tbsp, shredded (9g)
Zucchini
2 1/2 medium (490g)
Fresh spinach
30 leaves (30g)
Sweet potatoes
1/3 sweetpotato, 5" long (70g)
Dairy and Egg Products
Eggs
17 medium (744g)
Whole milk
2 1/2 cup (600mL)
Butter
1/4 stick (33g)
Sliced cheese
1 slice (1 oz ea) (28g)
Blue cheese
4 tbsp, crumbled, not packed (34g)
Cheese
10 tbsp, shredded (70g)
Spices and Herbs
Rosemary, dried
1 1/2 g (1g)
Balsamic vinegar
1 tbsp (15mL)
Black pepper
1/2 tsp, ground (1g)
Salt
4 dash (3g)
Dijon mustard
1 1/2 tbsp (23g)
Cajun seasoning
2 tsp (5g)
Lemon pepper
1 tbsp (7g)
Garlic powder
2 dash (1g)
Beverages
Water
1/2 cup (135mL)
Fats and Oils
Oil
1 1/2 oz (48mL)
Olive oil
4 tbsp (57mL)
Balsamic vinaigrette
2 tbsp (31mL)
Ranch dressing
4 tbsp (60mL)
Mayonnaise
2 tbsp (30mL)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Pecans
1 oz (29g)
Walnuts
6 tbsp, shelled (38g)
Mixed nuts
4 tbsp (34g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (387g)
Avocados
2 1/4 avocado(s) (452g)
Lemon
3/4 small (44g)
Fruit juice
8 fl oz (240mL)
Limes
1/4 fruit (2" dia) (17g)
Lime juice
1 tbsp (15mL)
Beef Products
Sirloin steak, raw
6 3/4 oz (189g)
Baked Products
Bread
3 slice (96g)
Crackers
5 1/3 crackers (19g)
Corn bread stuffing, seasoned
3/4 oz (21g)
Bagel
1 1/2 small bagel (3" dia) (104g)
Flour tortillas
3 tortilla (approx 7-8" dia) (147g)
Sausages and Luncheon Meats
Ham cold cuts
1 3/4 lbs (790g)
Pork sausage, raw
2 oz (57g)
Soups, Sauces, and Gravies
Chicken broth
1/6 cup(s) (mL)
Other
Ranch dressing mix
1/2 packet (1 oz) (14g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1195g)
Finfish and Shellfish Products
Cod, raw
1 4oz fillet(s) (113g)
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
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.
snack prep - 2 days
dinner prep - 1 days
1. Steak Bites
469cal, 39p, 1c, 35f (per meal)
1 1/4 tsp (6mL)
1 1/4 tsp (6g)
5/6 clove(s) (3g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Roasted brussels sprouts
58cal, 2p, 3c, 3f (per meal)
1/4 tbsp (4mL)
2 oz (57g)
1/3 dash, ground (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
3. Cherry tomatoes
32cal, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Simple cobb salad
390cal, 29p, 8c, 25f (per meal)
2 tbsp (30mL)
4 tbsp cherry tomatoes (37g)
4 tbsp, crumbled, not packed (34g)
3 cup shredded (141g)
1 medium (44g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
2. Crackers
90cal, 1p, 12c, 4f (per meal)
5 1/3 crackers (19g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Sausage & apple stuffing
281cal, 10p, 7c, 23f (per meal)
3/4 oz (21g)
1/6 cup(s) (mL)
1/8 medium (3" dia) (23g)
2 oz (57g)
2 tsp, chopped (5g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Place pecans in a small skillet and cook them over medium heat for a minute or two until lightly toasted, stirring frequently. Set aside.
2
Place sausage (if sausage is in casings, discard the casings and only cook the meat, breaking it apart) in a large skillet and cook over high heat for about 10 minutes, until no longer pink. Pour off any liquid.
3
In a saucepan, add the chicken broth, apple, and seasoning packet from the stuffing (if there is one) and bring to a boil.
4
Remove broth from heat and stir in the stuffing mix. Cover and let stand 3-5 minutes.
5
Stir sausage into stuffing.
6
When serving, top with the toasted pecans.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
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.
dinner prep - 2 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
snack prep - 3 days
1. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
lunch prep - 2 days
1. Ham club lettuce wrap
351cal, 32p, 8c, 17f (per meal)
3 slice(s), thin/small (45g)
3/8 avocado(s) (75g)
6 slices, thin (54g)
6 oz (170g)
1 1/2 leaf outer (42g)
3/4 tbsp (11g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Cherry tomatoes
21cal, 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.
3. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Fish taco
389cal, 26p, 27c, 17f (per meal)
1 tortilla (approx 7-8" dia) (49g)
1/4 avocado(s) (50g)
2 tbsp, shredded (9g)
2 tsp (5g)
1/4 fruit (2" dia) (17g)
1 tsp (5mL)
1 4oz fillet(s) (113g)
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
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
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.
dinner prep - 2 days
1. Lemon pepper chicken breast
296cal, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Garlic zucchini noodles
204cal, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 2.5x. 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. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
158cal, 17p, 1c, 9f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
2. Cherry tomatoes
32cal, 1p, 4c, 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.
breakfast prep - 2 days
1. Boiled eggs
139cal, 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. Ham and cheese club wrap
422cal, 27p, 25c, 23f (per meal)
2 tbsp, shredded (14g)
2 slice, medium (1/4" thick) (40g)
1 tortilla (approx 7-8" dia) (49g)
4 oz (113g)
1 leaf inner (6g)
1 tbsp (15mL)
1
Build the wrap to your liking.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Roasted rosemary sweet potatoes
105cal, 1p, 12c, 5f (per meal)
4 dash (1g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1/3 sweetpotato, 5" long (70g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.