Meal plan with under 85g carbs
In just a few clicks, generate your own meal plan with under 85g 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, 81g protein, 65g net carbs, 90g fat, 20g fiber per day) cannot be customized.
Day 1
1475cal, 70g protein, 45g net carbs, 104g fat, 21g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
6 oz (255cal, 32p, 0c, 14f)
2 serving(s) (196cal, 3p, 8c, 15f)
Day 2
1475cal, 81g protein, 41g net carbs, 101g fat, 18g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
8 oz (375cal, 45p, 0c, 22f)
1 serving(s) (72cal, 1p, 4c, 5f)
Day 3
1500cal, 67g protein, 61g net carbs, 99g fat, 25g fiber
1/2 chop(s) (151cal, 20p, 8c, 4f)
1 serving(s) (230cal, 5p, 9c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 4
1500cal, 77g protein, 79g net carbs, 90g fat, 18g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 chop(s) (151cal, 20p, 8c, 4f)
1 serving(s) (230cal, 5p, 9c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 5
1450cal, 87g protein, 78g net carbs, 77g fat, 23g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 serving(s) (411cal, 19p, 28c, 21f)
1 serving(s) (82cal, 3p, 7c, 3f)
6 oz (222cal, 38p, 1c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 6
1475cal, 79g protein, 80g net carbs, 83g fat, 23g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (411cal, 19p, 28c, 21f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/2 serving(s) (277cal, 28p, 16c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
Day 7
1450cal, 103g protein, 73g net carbs, 77g fat, 15g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (343cal, 44p, 9c, 14f)
1 1/2 serving(s) (128cal, 2p, 18c, 3f)
1/2 serving(s) (277cal, 28p, 16c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
Grocery List (44 items)
Dairy and Egg Products
Eggs
9 large (450g)
Butter
3/4 stick (86g)
Sliced cheese
4 slice (1 oz) (112g)
Whole milk
1/4 gallon (830mL)
String cheese
2 stick (56g)
Goat cheese
2 tbsp (28g)
Fats and Oils
Ranch dressing
6 tbsp (90mL)
Oil
1/2 oz (15mL)
Olive oil
2/3 oz (25mL)
Salad dressing
1/2 cup (113mL)
Vegetables and Vegetable Products
Baby carrots
52 medium (520g)
Frozen green beans
2 cup (242g)
Kale leaves
1 bunch (170g)
Mushrooms
4 oz (113g)
Tomatoes
1 2/3 medium whole (2-3/5" dia) (210g)
Fresh spinach
1/2 cup(s) (15g)
Carrots
6 oz (170g)
Poultry Products
Boneless skinless chicken thighs
14 oz (397g)
Ground turkey, raw
1/2 lbs (227g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Boneless skinless chicken breast, raw
14 oz (395g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1/8 oz (2g)
Balsamic vinegar
1/4 tbsp (4mL)
Lemon pepper
1 tsp (3g)
Dijon mustard
5 tsp (25g)
Thyme, dried
4 dash, ground (1g)
Brown deli mustard
3/4 tbsp (11g)
Baked Products
Bread
10 slice (320g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
3/8 fl oz (13mL)
Lemon
1 small (58g)
Applesauce
2 to-go container (~4 oz) (244g)
Nut and Seed Products
Almonds
14 tbsp, whole (125g)
Pecans
1/2 cup, halves (50g)
Sweets
Jams and preserves, apricot
2 tbsp (40g)
Honey
2 oz (52g)
Pork Products
Pork chop, bone-in
1 chop (178g)
Bacon
4 slice(s) (40g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Beverages
Water
1 cup (230mL)
Other
Mixed greens
9 1/2 cup (285g)
Snacks
Small granola bar
2 bar (50g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
snack prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/684/medium_thumb_c7c03c8c9ad3ef1c4bc800998e81272d-1558498380.jpg)
1. Carrots and ranch
175 cals, 1p, 8c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
slice carrots into thin strips. Serve with ranch to dip in.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/228/medium_thumb_87a2997ea069fd541a046c3f1f189cc7-1558498080.jpg)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/123370/medium_thumb_41cf9131bdc0c51328a8b6b25b0de579-1705795140.jpeg)
1. Basic chicken thighs
255 cals, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/449/medium_thumb_cd61f5b2b3c428f9fda0faffc8ae2341-1558498260.jpg)
2. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/37/medium_thumb_afebd5cd0bacdea65aad60bf9d81b788-1558497960.jpg)
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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.
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/528/medium_thumb_c4614f209e6d35420398a2a442b7007d-1558498320.jpg)
1. 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.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118602/medium_thumb_b583bfa4bad883fddfb90d688b064467-1704657120.jpeg)
1. Basic ground turkey
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/383/medium_thumb_cd61f5b2b3c428f9fda0faffc8ae2341-1558498200.jpg)
2. Olive oil drizzled green beans
70 cals, 1p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (81g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/312/medium_thumb_ebfd949ff1e762f2c953d230b6e4bab9-1558498140.jpg)
1. Apricot glazed pork chops
150 cals, 20p, 8c, 5f (per meal)
1/4 tbsp (4mL)
2 tbsp (40g)
1/2 tsp (3mL)
1 dash (1g)
1 dash, ground (0g)
1 chop (178g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
3. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/279/medium_thumb_c810598b975b7f452ade1615df7eaf8e-1558498140.jpg)
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1 tbsp (15mL)
4 oz (113g)
1 dash (0g)
1/4 cup(s) (59mL)
1/2 tbsp (7g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
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
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/691/medium_thumb_7eb1bc40f9ffa7e7eac7f0cfc83a7552-1558498380.jpg)
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/456/medium_thumb_e20c39221bb035bf2d3b1d14da358b7c-1558498260.jpg)
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/57/medium_thumb_4c4419fca67dd85bdd355e19280d33e9-1558497960.jpg)
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58/medium_thumb_63590e84468796aeee5fc346894d789f-1558497960.jpg)
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20144/medium_thumb_4b7d6c7906be11cdd14852ccd111448d-1638236340.jpeg)
1. Lemon pepper chicken breast
220 cals, 38p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/690/medium_thumb_f89566deb4b3257c9983835c3c715828-1558498380.jpg)
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/297/medium_thumb_7e6e9b692fff2024977b988b65244598-1558498140.jpg)
1. Avocado BLT
410 cals, 19p, 28c, 21f (per meal)
2 tbsp (30g)
2 slice(s) (20g)
1/4 avocado(s) (50g)
2 slice(s), thin/small (30g)
1 dash (0g)
2 slice (64g)
1/4 cup(s) (8g)
1 dash (0g)
1
Cook bacon according to package.
2
Toast bread.
3
Spread hummus over bread.
4
Layer one slice with lettuce, bacon, avocado, and tomato.
5
Season with salt and pepper.
6
Top with the other slice.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/301/medium_thumb_81370def840795bdcfeef1f6fd6605b8-1558498140.jpg)
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/31303/medium_thumb_583ac172c3eda350fcc586874bead08a-1674077760.jpg)
1. Honey mustard chicken salad
275 cals, 28p, 16c, 10f (per meal)
1/4 avocado(s) (50g)
4 tbsp, sliced (45g)
2 cup (60g)
1/2 lbs (227g)
1 tsp (6mL)
5 tsp (34g)
5 tsp (25g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/323/medium_thumb_cd615ab55e1853d38f954565c38e12d8-1558498140.jpg)
1. 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
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/136040/medium_thumb_43bfd9e85be1026c7c3dddacdf43034e-1709167560.jpg)
1. Goat cheese & tomato mini egg muffin
120 cals, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/276/medium_thumb_a3aeea28b7e3ec094a9305141487c2c6-1558498140.jpg)
1. Honey mustard chicken thighs
345 cals, 44p, 9c, 14f (per meal)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/351/medium_thumb_00524836a572f5f48ff072530d58efa6-1558498200.jpg)
2. Honey glazed carrots
130 cals, 2p, 18c, 3f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.