Meal plan with under 90g carbs

In just a few clicks, generate your own meal plan with under 90g 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 (1500cal, 76g protein, 79g net carbs, 91g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, toast with butter
Pesto grilled cheese sandwich
Grilled cheese sandwich, roasted cashews, apple
Mixed nuts
Tue
Wed
Thu
Ham, bacon, avocado sandwich, roasted peanuts
Pan fried tilapia, buttered corn
Apple & peanut butter, string cheese
Fri
Walnuts, milk
Sat
Buffalo chicken lettuce wrap, fruit juice
Ham, bacon, avocado bagel sandwich, roasted cashews
Nut and Seed Products
Mixed nuts
3/4 cup (101g)
Roasted cashews
3/4 cup, halves and whole (94g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Fruits and Fruit Juices
Apples
4 1/2 medium (3" dia) (819g)
Avocados
2/3 avocado(s) (142g)
Fruit juice
6 fl oz (180mL)
Baked Products
Bread
15 slice (480g)
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Dairy and Egg Products
Butter
1 stick (109g)
Sliced cheese
4 oz (116g)
Cheese
6 slice (1 oz each) (168g)
Eggs
8 medium (352g)
String cheese
3 stick (84g)
Whole milk
1 1/2 cup (360mL)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Frank's red hot sauce
2 2/3 tbsp (41mL)
Vegetables and Vegetable Products
Tomatoes
1 medium whole (2-3/5" dia) (137g)
Frozen corn kernels
2 cup (272g)
Romaine lettuce
2 leaf outer (56g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Roasted peanuts
1/2 cup (73g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lb (336g)
Fats and Oils
Olive oil
1 tbsp (15mL)
Oil
1 tsp (5mL)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
1/6 oz (5g)
Pork Products
Bacon
3 slice(s) (30g)
Sausages and Luncheon Meats
Ham cold cuts
6 oz (170g)
Poultry Products
Boneless skinless chicken breast, raw
8 oz (227g)
snack prep - 3 days
1. Mixed nuts
220 cals, 7p, 5c, 18f (per meal)
  • ,
  • Mixed nuts
    4 tbsp (34g)
  • dinner prep - 3 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    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.
    2. Roasted cashews
    155 cals, 4p, 8c, 12f (per meal)
  • ,
  • Roasted cashews
    3 tbsp, halves and whole (26g)
  • 3. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • lunch prep - 3 days
    1. Pesto grilled cheese sandwich
    555 cals, 22p, 27c, 38f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Butter, softened
    1 tbsp (14g)
  • Pesto sauce
    1 tbsp (16g)
  • Cheese
    2 slice (1 oz each) (56g)
  • Tomatoes
    2 slice(s), thin/small (30g)
  • 1
    Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
    2
    Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
    3
    Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
    4
    Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
    breakfast prep - 4 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    8 medium (352g)
  • Recipe has been scaled from original by 4x. 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.
    2. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    snack prep - 3 days
    1. Apple & peanut butter
    155 cals, 4p, 13c, 8f (per meal)
  • ,
  • Apples
    1/2 medium (3" dia) (91g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice an apple and spread peanut butter evenly over each slice.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 2 days
    1. Pan fried tilapia
    225 cals, 34p, 0c, 10f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    2. Buttered corn
    240 cals, 4p, 25c, 12f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Butter
    2 tbsp (27g)
  • Frozen corn kernels
    2 cup (272g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare corn according to instructions on package.
    2
    Top with butter and season with salt and pepper to taste.
    lunch prep - 2 days
    1. Ham, bacon, avocado sandwich
    275 cals, 20p, 13c, 14f (per meal)
  • ,
  • Bacon
    1 slice(s) (10g)
  • Ham cold cuts
    2 oz (57g)
  • Bread
    1 slice (32g)
  • Avocados, sliced
    1/8 avocado(s) (25g)
  • 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
    Cook bacon according to package.
    2
    Build the sandwich to your liking- top with any veggies of your choice.
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • breakfast prep - 2 days
    1. Walnuts
    175 cals, 4p, 2c, 16f (per meal)
  • ,
  • Walnuts
    4 tbsp shelled (50 halves) (25g)
  • 2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • dinner prep - 1 days
    1. Ham, bacon, avocado bagel sandwich
    340 cals, 22p, 28c, 14f (per meal)
  • Avocados, sliced
    1/8 avocado(s) (25g)
  • Bacon
    1 slice(s) (10g)
  • Ham cold cuts
    2 oz (57g)
  • Bagel
    1/2 medium bagel (3-1/2" to 4" dia) (53g)
  • Sliced cheese
    1/2 slice (3/4 oz) (11g)
  • Tomatoes
    1 1/2 slice(s), thin/small (23g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook bacon according to package.
    2
    Build the sandwich to your liking.
    2. Roasted cashews
    105 cals, 3p, 5c, 8f (per meal)
  • Roasted cashews
    2 tbsp, halves and whole (17g)
  • lunch prep - 1 days
    1. Buffalo chicken lettuce wrap
    440 cals, 54p, 3c, 21f (per meal)
  • Oil
    1 tsp (5mL)
  • Romaine lettuce
    2 leaf outer (56g)
  • Boneless skinless chicken breast, raw, cubed
    8 oz (227g)
  • Frank's red hot sauce
    2 2/3 tbsp (40mL)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Salt
    1 1/3 dash (1g)
  • Avocados, chopped
    1/3 avocado(s) (67g)
  • Tomatoes, halved
    2 2/3 tbsp cherry tomatoes (25g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    (Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
    2
    Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
    3
    Add the oil to a skillet over medium heat.
    4
    Add chicken to skillet and cook 7-10 minutes until cooked through.
    5
    Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
    6
    Serve.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • Fruit juice
    6 fl oz (180mL)
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