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 ea) (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
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.
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
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.
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
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
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
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.
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
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.
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
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.
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.
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
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.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
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.
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
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.
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
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
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
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
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.
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.