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

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 (1500cal, 90g protein, 64g net carbs, 90g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Cheesy ham roll ups , string cheese, sunflower seeds
Garlic parmesan wings, olive oil drizzled lima beans
Avocado egg salad sandwich, roasted cashews, milk
Toast with butter, roasted almonds
Tue
Wed
Indian chicken wings, milk, lima beans
Thu
Avocado tuna salad sandwich, roasted cashews
Fri
Boiled eggs, cheese
Celery and peanut butter, roasted almonds
Sat
Tuna salad sandwich, avocado, applesauce
Tuna salad wrap
Baked Products
Bread
11 slice (352g)
Baking powder
3/4 tbsp (11g)
Tortillas
1 tortilla (approx 10" dia) (72g)
Dairy and Egg Products
Butter
5/24 stick (23g)
Eggs
7 3/4 medium (344g)
Whole milk
6 1/4 cup (1500mL)
Parmesan cheese
3 tbsp (19g)
Cheese
6 oz (169g)
String cheese
4 stick (112g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Roasted cashews
1/2 cup, halves and whole (69g)
Sunflower kernels
2 2/3 oz (76g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (302g)
Lime juice
1 tsp (5mL)
Applesauce
1 to-go container (~4 oz) (122g)
Lemon juice
1/2 tsp (3mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
5/12 oz (12g)
Black pepper
1/24 oz (1g)
Curry powder
1 tbsp (7g)
Vegetables and Vegetable Products
Green onions
4 tbsp, chopped (25g)
Tomatoes
6 tbsp cherry tomatoes (56g)
Garlic
3 clove(s) (9g)
Lima beans, frozen
1 1/2 package (10 oz) (426g)
Onion
1/4 small (18g)
Raw celery
3/16 bunch (93g)
Poultry Products
Chicken wings, with skin, raw
2 1/4 lb (1022g)
Fats and Oils
Olive oil
3/4 tbsp (11mL)
Oil
1/2 tsp (3mL)
Mayonnaise
2 1/4 tbsp (34mL)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (~6 oz) (385g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
snack prep - 4 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 2 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Avocados
    1/2 avocado(s) (101g)
  • Garlic powder
    1 tsp (3g)
  • Salt
    2 dash (2g)
  • Green onions
    4 tbsp, chopped (25g)
  • Tomatoes, halved
    6 tbsp cherry tomatoes (56g)
  • Eggs, hard-boiled and chilled
    3 extra large (168g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Roasted cashews
    105 cals, 3p, 5c, 8f (per meal)
  • ,
  • Roasted cashews
    2 tbsp, halves and whole (17g)
  • 3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 3 days
    1. Garlic parmesan wings
    350 cals, 31p, 2c, 24f (per meal)
  • ,
  • Parmesan cheese
    3 tbsp (19g)
  • Butter
    1 tsp (5g)
  • Garlic, diced
    3 clove(s) (9g)
  • Baking powder
    3/4 tbsp (11g)
  • Chicken wings, with skin, raw
    1 1/2 lb (681g)
  • Recipe has been scaled from original by 0.38x. 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. Olive oil drizzled lima beans
    110 cals, 5p, 10c, 4f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
    3
    Serve.
    breakfast prep - 4 days
    1. Cheesy ham roll ups
    110 cals, 9p, 1c, 8f (per meal)
  • ,
  • Ham cold cuts
    4 slice (92g)
  • Cheese
    3/4 cup, shredded (84g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Lay slice of ham flat and sprinkle cheese evenly over the surface.
    2
    Roll up the ham.
    3
    Microwave for 30 seconds until warm and cheese has begun to melt.
    4
    Serve.
    5
    Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    2 2/3 oz (76g)
  • dinner prep - 3 days
    1. Indian chicken wings
    165 cals, 15p, 0c, 11f (per meal)
  • ,
  • Oil
    1/2 tsp (3mL)
  • Chicken wings, with skin, raw
    3/4 lb (341g)
  • Salt
    1/4 tbsp (5g)
  • Curry powder
    1 tbsp (7g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Milk
    260 cals, 14p, 21c, 14f (per meal)
  • ,
  • Whole milk
    1 3/4 cup (420mL)
  • 3. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    lunch prep - 2 days
    1. Avocado tuna salad sandwich
    370 cals, 28p, 25c, 14f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Lime juice
    1 tsp (5mL)
  • Avocados
    1/2 avocado(s) (101g)
  • Canned tuna, drained
    1 can (~6 oz) (172g)
  • Bread
    4 slice (128g)
  • Onion, minced
    1/4 small (18g)
  • 1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    2. Roasted cashews
    105 cals, 3p, 5c, 8f (per meal)
  • ,
  • Roasted cashews
    2 tbsp, halves and whole (17g)
  • breakfast prep - 2 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • 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.
    2. Cheese
    170 cals, 10p, 1c, 14f (per meal)
  • ,
  • Cheese
    1 1/2 oz (43g)
  • snack prep - 2 days
    1. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 1 days
    1. Tuna salad wrap
    550 cals, 37p, 33c, 29f (per meal)
  • Canned tuna
    5 oz (142g)
  • Mayonnaise
    1 1/2 tbsp (23mL)
  • Black pepper
    1 dash (0g)
  • Raw celery, chopped
    1/2 stalk, small (5" long) (9g)
  • Salt
    1 dash (0g)
  • Tortillas
    1 tortilla (approx 10" dia) (72g)
  • 1
    Drain the tuna.
    2
    Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
    3
    Spread the mixture over the tortilla and wrap it.
    lunch prep - 1 days
    1. Tuna salad sandwich
    250 cals, 20p, 12c, 13f (per meal)
  • Bread
    1 slice (32g)
  • Mayonnaise
    3/4 tbsp (11mL)
  • Black pepper
    1/2 dash (0g)
  • Raw celery, chopped
    1/4 stalk, small (5" long) (4g)
  • Salt
    1/2 dash (0g)
  • Canned tuna
    2 1/2 oz (71g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain the tuna.
    2
    Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
    3
    Spread the mixture over one slice of bread and top with the other.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • 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.
    3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again