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 (1500cal, 111g protein, 58g net carbs, 80g fat, 24g fiber per day) cannot be customized.
Day 1
1475cal, 106g protein, 54g net carbs, 81g fat, 24g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (284cal, 29p, 19c, 9f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 2
1475cal, 79g protein, 74g net carbs, 85g fat, 23g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (284cal, 29p, 19c, 9f)
2 serving(s) (163cal, 5p, 8c, 10f)
5 1/3 oz (242cal, 19p, 9c, 14f)
4 serving(s) (271cal, 5p, 17c, 19f)
Day 3
1550cal, 156g protein, 54g net carbs, 66g fat, 27g fiber
8 oz (320cal, 51p, 1c, 13f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 slice(s) (146cal, 7p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
12 oz chicken (474cal, 77p, 3c, 17f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 4
1550cal, 156g protein, 54g net carbs, 66g fat, 27g fiber
8 oz (320cal, 51p, 1c, 13f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 slice(s) (146cal, 7p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
12 oz chicken (474cal, 77p, 3c, 17f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 5
1500cal, 88g protein, 60g net carbs, 89g fat, 25g fiber
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 slice(s) (146cal, 7p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 square(s) (60cal, 1p, 4c, 4f)
2/3 lbs (465cal, 41p, 3c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 6
1475cal, 97g protein, 43g net carbs, 92g fat, 20g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2/3 lbs (465cal, 41p, 3c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1450cal, 95g protein, 69g net carbs, 78g fat, 24g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 serving(s) (230cal, 5p, 9c, 15f)
Grocery List (43 items)
Vegetables and Vegetable Products
Sugar snap peas
3 cup, whole (189g)
Frozen broccoli
1 3/4 cup (159g)
Frozen sugar snap peas
8 cup (1152g)
Garlic
7 clove(s) (21g)
Fresh cilantro
1/2 bunch (18g)
Tomatoes
3 medium whole (2-3/5" dia) (362g)
Kale leaves
1 bunch (170g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Nut and Seed Products
Walnuts
1/3 cup shelled (50 halves) (33g)
Almonds
14 tbsp, whole (125g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (255g)
Canned tuna
1 can (~6 oz) (172g)
Spices and Herbs
Cajun seasoning
1 tbsp (7g)
Black pepper
3 g (3g)
Salt
1/3 oz (9g)
Garlic powder
2 dash (1g)
Brown deli mustard
1/2 tbsp (8g)
Thyme, dried
1/3 tsp, ground (0g)
Fats and Oils
Oil
1 oz (32mL)
Olive oil
1 3/4 oz (55mL)
Salad dressing
2/3 cup (169mL)
Dairy and Egg Products
Butter
3/8 stick (49g)
Eggs
8 1/2 medium (376g)
Parmesan cheese
2 3/4 tbsp (17g)
Whole milk
1 1/2 cup (360mL)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1467g)
Chicken wings, with skin, raw
1 2/3 lbs (757g)
Chicken thighs, with bone and skin, raw
1/3 lbs (151g)
Baked Products
Bread crumbs
2/3 cup (72g)
Bread
2/3 lbs (320g)
Baking powder
2 tsp (10g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lime juice
1 1/2 fl oz (48mL)
Lemon
1 small (58g)
Raspberries
1 cup (123g)
Other
Mixed greens
11 1/4 cup (338g)
Guacamole
2 tbsp (31g)
Soups, Sauces, and Gravies
Barbecue sauce
1 1/3 fl oz (47g)
Legumes and Legume Products
Hummus
1/2 cup (113g)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Honey
1 tsp (7g)
snack prep - 2 days
1. Sugar snap peas
40 cals, 3p, 5c, 0f (per meal)
3 cup, whole (189g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
dinner prep - 1 days
1. Cajun cod
280 cals, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Easy garlic chicken
285 cals, 29p, 19c, 9f (per meal)
1/2 lbs (227g)
4 tsp (19g)
2 clove(s) (6g)
2/3 cup (72g)
Recipe has been scaled from original by 0.33x. 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.
2. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
dinner prep - 1 days
1. Bbq chicken wings
240 cals, 19p, 9c, 14f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
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. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Cilantro lime chicken breast
475 cals, 77p, 3c, 17f (per meal)
2 1/4 clove(s) (7g)
5/8 bunch (18g)
1 tbsp (17mL)
3 tbsp (43mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.57x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. Serve.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
3. Cherry tomatoes
20 cals, 1p, 3c, 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 - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 2 days
1. Garlic parmesan wings
465 cals, 41p, 3c, 32f (per meal)
2 2/3 tbsp (17g)
1 tsp (5g)
2 2/3 clove(s) (8g)
2 tsp (10g)
1 1/3 lbs (606g)
Recipe has been scaled from original by 0.33x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (~6 oz) (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
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
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
3. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
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.
snack prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1/2 tbsp (8g)
1 tsp (7g)
1/3 tsp, ground (0g)
2/3 dash (1g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. 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.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Bbq chicken stuffed sweet potatoes
260 cals, 27p, 28c, 3f (per meal)
1/2 sweetpotato, 5" long (105g)
4 tsp (24g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
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.