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

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 (1575cal, 96g protein, 77g net carbs, 91g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Scrambled eggs, string cheese
Curried pork chops, bread and butter, buttered green beans
Avocado tuna salad, milk
Breakfast cereal with protein milk, boiled eggs
Tue
Wed
Thu
Eggs with tomato and avocado
Clam chowder, avocado, high-protein granola bar
Grilled cheese with mushrooms, milk, pistachios
Fri
Breakfast cereal, celery and peanut butter
Sat
Simple chicken breast, olive oil drizzled green beans
Grilled peanut butter and banana sandwich, roasted cashews
Dairy and Egg Products
Whole milk
1/2 gallon (2182mL)
Eggs
17 3/4 medium (780g)
Butter
1/2 cup (99g)
String cheese
3 stick (84g)
Sliced cheese
1 slice (3/4 oz) (21g)
Breakfast Cereals
Breakfast cereal
3 2/3 serving (110g)
Beverages
Protein powder
1 1/3 scoop (1/3 cup ea) (41g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lime juice
3/4 tbsp (11mL)
Lemon juice
1 tsp (5mL)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Spices and Herbs
Salt
7/16 oz (12g)
Black pepper
1/6 oz (4g)
Curry powder
3 dash (1g)
Fresh basil
4 1/2 leaves (2g)
Thyme
1 tsp, ground (1g)
Garlic powder
1 1/2 dash (1g)
Other
Mixed greens
2 1/4 cup (68g)
Vegetables and Vegetable Products
Onion
1/2 small (39g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (223g)
Frozen green beans
4 2/3 cup (565g)
Mushrooms
1/2 cup, chopped (35g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (~6 oz) (387g)
Pork Products
Pork chop, bone-in
1 1/2 chop (267g)
Fats and Oils
Olive oil
5/6 oz (26mL)
Cooking spray
1/2 spray , about 1/3 second (1 NLEA serving) (0g)
Baked Products
Bread
10 oz (288g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted cashews
6 tbsp, halves and whole (51g)
Snacks
High-protein granola bar
2 bar (80g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Poultry Products
Boneless skinless chicken breast, raw
2/3 lb (299g)
snack prep - 4 days
1. Breakfast cereal with protein milk
165 cals, 12p, 19c, 4f (per meal)
  • 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.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    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)
  • ,
  • 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.
    dinner prep - 3 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • 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.
    1
    In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
    3
    Serve.
    2. Milk
    250 cals, 13p, 20c, 13f (per meal)
  • ,
  • Whole milk
    1 2/3 cup (400mL)
  • lunch prep - 3 days
    1. Curried pork chops
    120 cals, 20p, 0c, 5f (per meal)
  • ,
  • 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.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    3. Buttered green beans
    195 cals, 3p, 8c, 15f (per meal)
  • 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.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    breakfast prep - 3 days
    1. Scrambled eggs
    220 cals, 16p, 2c, 17f (per meal)
  • 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.
    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. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • breakfast prep - 3 days
    1. Eggs with tomato and avocado
    255 cals, 13p, 3c, 19f (per meal)
  • 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.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    dinner prep - 2 days
    1. Grilled cheese with mushrooms
    160 cals, 7p, 13c, 8f (per meal)
  • 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.
    1
    In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
    2
    Put the cheese on one slice of bread and put the mushrooms on top.
    3
    Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
    4
    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)
  • ,
  • Whole milk
    1 cup (240mL)
  • 3. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • 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)
  • ,
  • Canned clam chowder
    1 can (18.5 oz) (519g)
  • 1
    Prepare according to instructions on package.
    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. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • snack prep - 2 days
    1. Breakfast cereal
    95 cals, 3p, 14c, 3f (per meal)
  • 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.
    1
    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.
    2. 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
    dinner prep - 1 days
    1. Grilled peanut butter and banana sandwich
    245 cals, 8p, 27c, 10f (per 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.
    1
    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)
  • Roasted cashews
    6 tbsp, halves and whole (51g)
  • lunch prep - 1 days
    1. Simple chicken breast
    425 cals, 67p, 1c, 17f (per 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.
    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 green beans
    70 cals, 1p, 4c, 5f (per 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.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
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