Meal plan with under 85g carbs

	Breakfast	Lunch	Dinner	Snack
Mon	Scrambled eggs, string cheese Pick days Swap	Curried pork chops, bread and butter, buttered green beans Pick days Swap	Avocado tuna salad, milk Pick days Swap	Breakfast cereal with protein milk, boiled eggs Pick days Swap
Tue
Wed
Thu	Eggs with tomato and avocado Pick days Swap	Clam chowder, avocado, high-protein granola bar Pick days Swap	Grilled cheese with mushrooms, milk, pistachios Pick days Swap
Fri	Breakfast cereal, celery and peanut butter Pick days Swap
Sat	Simple chicken breast, olive oil drizzled green beans Pick days Swap	Grilled peanut butter and banana sandwich, roasted cashews Pick days Swap

snack prep - 4 days

1. Breakfast cereal with protein milk

165 cals, 12p, 19c, 4f (per meal)

Scale to:

Whole milk

1/3 cup (80mL)

Breakfast cereal

2/3 serving (20g)

Protein powder

1/3 scoop (1/3 cup ea) (10g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.

Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.

2. Boiled eggs

60 cals, 6p, 0c, 4f (per meal)

Scale to: , 4 egg(s)

Eggs

4 medium (176g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

dinner prep - 3 days

1. Avocado tuna salad

325 cals, 31p, 4c, 18f (per meal)

Scale to:

Avocados

1 avocado(s) (226g)

Lime juice

3/4 tbsp (11mL)

Salt

1/3 tsp (1g)

Black pepper

1/3 tsp (0g)

Mixed greens

2 1/4 cup (68g)

Onion, minced

1/2 small (39g)

Canned tuna

2 1/4 can (~6 oz) (387g)

Tomatoes

1/2 cup, chopped (101g)

Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.

In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.

Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.

Serve.

2. Milk

250 cals, 13p, 20c, 13f (per meal)

Scale to: , 1 2/3 cup(s)

Whole milk

1 2/3 cup (400mL)

lunch prep - 3 days

1. Curried pork chops

120 cals, 20p, 0c, 5f (per meal)

Scale to: , 1 1/2 chop(s)

Pork chop, bone-in

1 1/2 chop (267g)

Curry powder

3 dash (1g)

Olive oil

1/4 tbsp (4mL)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash, ground (0g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Season pork chops with salt and pepper.

In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.

Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.

Serve.

2. Bread and butter

225 cals, 8p, 24c, 10f (per meal)

Scale to: , 2 slice

Butter

2 tsp (9g)

Bread

2 slice (64g)

Spread the butter on the bread and serve.

3. Buttered green beans

195 cals, 3p, 8c, 15f (per meal)

Scale to:

Frozen green beans

4 cup (484g)

Salt

3 dash (1g)

Black pepper

3 dash (0g)

Butter

4 tbsp (54g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Prepare green beans according to instructions on package.

Top with butter and season with salt and pepper.

breakfast prep - 3 days

1. Scrambled eggs

220 cals, 16p, 2c, 17f (per meal)

Scale to:

Eggs

2 2/3 medium (117g)

Salt

1 1/3 dash (1g)

Black pepper

1 1/3 dash, ground (0g)

Butter

1/2 tbsp (6g)

Whole milk

4 tsp (20mL)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Beat eggs, milk, salt and pepper in medium bowl until blended.

Heat butter in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

breakfast prep - 3 days

1. Eggs with tomato and avocado

255 cals, 13p, 3c, 19f (per meal)

Scale to:

Eggs

1 1/2 extra large (84g)

Avocados, sliced

3/8 avocado(s) (75g)

Salt

1 1/2 dash (1g)

Black pepper

1 1/2 dash (0g)

Tomatoes

1 1/2 slice(s), thick/large (1/2" thick) (41g)

Fresh basil, chopped

1 1/2 leaves (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)

Lay tomato slices down on a plate and top with avocado, basil, then eggs.

Serve.

dinner prep - 2 days

1. Grilled cheese with mushrooms

160 cals, 7p, 13c, 8f (per meal)

Scale to:

Mushrooms

4 tbsp, chopped (18g)

Olive oil

1/4 tbsp (4mL)

Thyme

4 dash, ground (1g)

Bread

1 slice(s) (32g)

Sliced cheese

1/2 slice (3/4 oz) (11g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.

Put the cheese on one slice of bread and put the mushrooms on top.

Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.

Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.

2. Milk

150 cals, 8p, 12c, 8f (per meal)

Scale to: , 1 cup(s)

Whole milk

1 cup (240mL)

3. Pistachios

190 cals, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, dry roasted, without shells or salt added

1/2 cup (62g)

lunch prep - 2 days

1. Clam chowder

180 cals, 6p, 13c, 11f (per meal)

Scale to: , 1 can(s)

Canned clam chowder

1 can (18.5 oz) (519g)

Prepare according to instructions on package.

2. Avocado

175 cals, 2p, 2c, 15f (per meal)

Scale to:

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.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

3. High-protein granola bar

205 cals, 10p, 12c, 12f (per meal)

Scale to: , 1 bar(s)

High-protein granola bar

1 bar (40g)

snack prep - 2 days

1. Breakfast cereal

95 cals, 3p, 14c, 3f (per meal)

Scale to:

Whole milk

4 tbsp (60mL)

Breakfast cereal

1/2 serving (15g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

2. Celery and peanut butter

110 cals, 4p, 3c, 8f (per meal)

Scale to:

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.

Clean celery and slice to desired lengths

spread peanut butter along center

dinner prep - 1 days

1. Grilled peanut butter and banana sandwich

245 cals, 8p, 27c, 10f (per meal)

For 1 Meal

Bread

1 slice (32g)

Banana, sliced

1/2 medium (7" to 7-7/8" long) (59g)

Peanut butter

1 tbsp (16g)

Cooking spray

1/2 spray , about 1/3 second (1 NLEA serving) (0g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.

2. Roasted cashews

315 cals, 8p, 15c, 24f (per meal)

For 1 Meal

Roasted cashews

6 tbsp, halves and whole (51g)

lunch prep - 1 days

1. Simple chicken breast

425 cals, 67p, 1c, 17f (per meal)

For 1 Meal

Boneless skinless chicken breast, raw

2/3 lb (299g)

Salt

2/3 tsp (4g)

Black pepper

2/3 tsp, ground (2g)

Olive oil

2 tsp (10mL)

Garlic powder

1 1/3 dash (1g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL

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 green beans

70 cals, 1p, 4c, 5f (per meal)

For 1 Meal

Black pepper

1/2 dash (0g)

Salt

1/2 dash (0g)

Frozen green beans

2/3 cup (81g)

Olive oil

1 tsp (5mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare green beens according to instructions on package.

Top with olive oil and season with salt and pepper.

Meal plan with under 85g carbs

Option 1: Generate your own plan

Option 2: Sample plan