Meal plan with under 80g carbs
In just a few clicks, generate your own meal plan with under 80g 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, 102g protein, 60g net carbs, 88g fat, 14g fiber per day) cannot be customized.
Day 1
1475cal, 102g protein, 72g net carbs, 82g fat, 10g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3 oz (295cal, 21p, 1c, 23f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2/3 serving(s) (115cal, 2p, 23c, 1f)
1 thigh (452cal, 41p, 1c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
1550cal, 96g protein, 69g net carbs, 91g fat, 16g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 thigh (452cal, 41p, 1c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
1475cal, 75g protein, 64g net carbs, 94g fat, 17g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (70cal, 7p, 2c, 3f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 4
1525cal, 126g protein, 41g net carbs, 90g fat, 11g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
5 1/3 oz (311cal, 24p, 0c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 5
1525cal, 131g protein, 59g net carbs, 75g fat, 20g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
3 oz (213cal, 22p, 14c, 7f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 serving(s) (141cal, 2p, 18c, 6f)
Day 6
1525cal, 108g protein, 45g net carbs, 95g fat, 13g fiber
6 oz (386cal, 38p, 0c, 26f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 7
1450cal, 76g protein, 72g net carbs, 90g fat, 13g fiber
1/2 serving(s) (224cal, 12p, 6c, 16f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
6 oz (386cal, 38p, 0c, 26f)
2 serving(s) (151cal, 3p, 10c, 9f)
Grocery List (51 items)
Fruits and Fruit Juices
Applesauce
3 to-go container (~4 oz) (366g)
Lime juice
1/2 tsp (3mL)
Fruit juice
6 fl oz (180mL)
Other
Popcorn, microwave, salted
7 1/2 cup popped (83g)
Mixed greens
18 cup (540g)
Chicken, drumsticks, with skin
2/3 lbs (303g)
Chuck roast, boneless, beef, raw
1 lbs (454g)
Ground beef (20% fat)
2 oz (57g)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (934g)
Mushrooms
2 oz (57g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Garlic
2 1/2 clove(s) (7g)
Purple onions
1/8 medium (2-1/2" dia) (14g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Romaine lettuce
1/2 hearts (250g)
Carrots
1 1/3 medium (73g)
Onion
2/3 large (100g)
Frozen broccoli
3 cup (273g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Fats and Oils
Oil
1 oz (27mL)
Olive oil
3/4 tbsp (11mL)
Salad dressing
10 oz (285mL)
Spices and Herbs
Paprika
2 dash (1g)
Thyme, dried
4 dash, ground (1g)
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Balsamic vinegar
2 tbsp (31mL)
Crushed red pepper
3/4 dash (0g)
Dairy and Egg Products
Blue cheese
1 oz (28g)
Butter
1/6 stick (20g)
Whole milk
2 cup (480mL)
Lowfat cottage cheese
3/4 cup (170g)
Eggs
6 large (300g)
Parmesan cheese
4 tsp (8g)
Poultry Products
Chicken thighs, with bone and skin, raw
4 1/2 thigh (6 oz ea) (765g)
Chicken wings, with skin, raw
2/3 lbs (303g)
Boneless skinless chicken breast, raw
3 oz (85g)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Instant couscous, flavored
1/6 box (5.8 oz) (27g)
Beverages
Water
1/4 gallon (845mL)
Protein powder
4 scoop (1/3 cup ea) (124g)
Soups, Sauces, and Gravies
Canned clam chowder
2 can (18.5 oz) (1038g)
Frank's red hot sauce
1 3/4 tbsp (26mL)
Nut and Seed Products
Almonds
1 cup, whole (143g)
Baked Products
Baking powder
1 tsp (5g)
Bread crumbs
4 tbsp (27g)
Snacks
Tortilla chips
1 oz (28g)
Pretzels, hard, salted
2 oz (57g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
Soy sauce
1/2 tbsp (8mL)
Pork Products
Bacon
4 slice(s) (40g)
snack prep - 3 days
1. Popcorn
100 cals, 1p, 8c, 6f (per meal)
7 1/2 cup popped (83g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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. 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. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
30 cals, 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.
lunch prep - 2 days
1. Clam chowder
365 cals, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. 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 and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
snack prep - 2 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Garlic parmesan wings
465 cals, 41p, 3c, 32f (per meal)
4 tsp (8g)
4 dash (2g)
1 1/3 clove(s) (4g)
1 tsp (5g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Easy garlic chicken
215 cals, 22p, 14c, 7f (per meal)
3 oz (85g)
1/2 tbsp (7g)
3/4 clove(s) (2g)
4 tbsp (27g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
3. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 2 days
1. Balsamic pot roast
500 cals, 44p, 6c, 33f (per meal)
1 lbs (454g)
1/2 tbsp (7g)
1 cup(s) (237mL)
2 tbsp (30mL)
1/2 large (75g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
2
Season chuck roast with salt/pepper to taste.
3
Heat a skillet over high heat and add half of the butter.
4
Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.
5
Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
6
Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
7
Add in the water and onion; mix.
8
Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.
9
If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
10
Serve meat with onion sauce.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
4 dash (3g)
2 dash, ground (1g)
2 thigh (6 oz ea) (340g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
breakfast prep - 2 days
1. Bacon
100 cals, 7p, 0c, 8f (per meal)
2 slice(s) (20g)
1
Cook as desired or according to instructions on package.
lunch prep - 1 days
1. Carrot & beef stir fry
225 cals, 12p, 6c, 16f (per meal)
2 oz (57g)
2/3 large (48g)
1/3 clove(s) (1g)
1/6 large (25g)
1/2 tbsp (8mL)
1 tsp (5mL)
2/3 dash (0g)
1/2 tsp (3mL)
1 tsp (5mL)
1/2 tbsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add ground beef to the pan and break apart. Mix in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
3. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.