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
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, 88g protein, 70g net carbs, 85g fat, 19g fiber per day) cannot be customized.
Day 1
1450cal, 71g protein, 80g net carbs, 86g fat, 21g fiber
1 tomato(es) (129cal, 8p, 5c, 8f)
1 bar(s) (119cal, 3p, 15c, 5f)
2 can(s) (284cal, 14p, 31c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 oz (279cal, 26p, 5c, 17f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 2
1475cal, 91g protein, 72g net carbs, 84g fat, 15g fiber
1 tomato(es) (129cal, 8p, 5c, 8f)
1 bar(s) (119cal, 3p, 15c, 5f)
6 oz (386cal, 38p, 0c, 26f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
4 oz (279cal, 26p, 5c, 17f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 3
1450cal, 101g protein, 75g net carbs, 75g fat, 20g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
8 oz (320cal, 51p, 1c, 13f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
Day 4
1500cal, 124g protein, 62g net carbs, 78g fat, 17g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
5 1/3 oz (398cal, 43p, 3c, 23f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
8 oz (320cal, 51p, 1c, 13f)
1 1/2 serving(s) (155cal, 5p, 30c, 0f)
Day 5
1475cal, 72g protein, 75g net carbs, 88g fat, 22g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
4 1/2 cups (181cal, 2p, 15c, 11f)
3 oz (295cal, 21p, 1c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (103cal, 3p, 20c, 0f)
Day 6
1475cal, 72g protein, 75g net carbs, 88g fat, 22g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 tortilla(s) (389cal, 26p, 27c, 17f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
4 1/2 cups (181cal, 2p, 15c, 11f)
3 oz (295cal, 21p, 1c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (103cal, 3p, 20c, 0f)
Day 7
1500cal, 85g protein, 54g net carbs, 96g fat, 18g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 oz salmon (468cal, 33p, 14c, 29f)
4 1/2 cups (181cal, 2p, 15c, 11f)
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
Grocery List (48 items)
Dairy and Egg Products
Plain lowfat yogurt
1 cup (245g)
Eggs
9 1/2 large (475g)
String cheese
2 stick (56g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Butter
1/2 tbsp (7g)
Nut and Seed Products
Roasted cashews
3/4 cup, halves and whole (103g)
Spices and Herbs
Brown deli mustard
3/4 tbsp (11g)
Thyme, dried
1/2 tsp, ground (1g)
Salt
1/2 oz (17g)
Garlic powder
2 tsp (6g)
Black pepper
1/6 oz (6g)
Fresh basil
4 tsp, chopped (4g)
Cajun seasoning
4 tsp (9g)
Ground cumin
5 dash (1g)
Dried dill weed
5 dash (1g)
Sweets
Honey
1/2 tbsp (11g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 1/4 lbs (567g)
Boneless skinless chicken breast, raw
1 1/2 lbs (725g)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (104g)
Tomatoes
8 medium whole (2-3/5" dia) (978g)
Mashed potato mix
6 1/3 oz (180g)
Green onions
2 tbsp, chopped (13g)
Garlic
1 clove (3g)
Fresh spinach
8 cup(s) (240g)
Mushrooms
4 oz (113g)
Cabbage
4 tbsp, shredded (18g)
Canned crushed tomatoes
10 tbsp (151g)
Bell pepper
5/8 medium (74g)
Raw celery
1 1/2 tbsp chopped (9g)
Fruits and Fruit Juices
Lime juice
2 fl oz (64mL)
Avocados
4 avocado(s) (829g)
Lemon juice
1 tsp (5mL)
Limes
1/2 fruit (2" dia) (34g)
Apples
3/8 medium (3" dia) (68g)
Fats and Oils
Olive oil
1/3 cup (71mL)
Oil
3/4 oz (22mL)
Legumes and Legume Products
Roasted peanuts
1/2 cup (64g)
Soups, Sauces, and Gravies
Condensed canned chicken noodle soup
2 can (10.5 oz) (596g)
Pesto sauce
1/3 cup (85g)
Snacks
Small granola bar
2 bar (50g)
Baked Products
Bread
1 slice (32g)
Tortillas
2 tortilla (approx 7-8" dia) (98g)
Other
Italian seasoning
1/3 tsp (1g)
Popcorn, microwave, salted
13 1/2 cup popped (149g)
Beverages
Water
3/8 cup(s) (97mL)
Finfish and Shellfish Products
Cod, raw
2 fillet(s) (4 oz each) (227g)
Salmon
5 oz (142g)
snack prep - 2 days
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
280 cals, 26p, 5c, 17f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Chicken noodle soup
285 cals, 14p, 31c, 9f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
130 cals, 8p, 5c, 8f (per meal)
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
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
2 dash (2g)
1 dash, ground (0g)
1 thigh (6 oz ea) (170g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Instant mashed potatoes
140 cals, 4p, 27c, 0f (per meal)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
lunch prep - 1 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
4 dash (2g)
2 tbsp, chopped (13g)
3 tbsp cherry tomatoes (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner 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. Instant mashed potatoes
155 cals, 5p, 30c, 1f (per meal)
3 oz (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
snack prep - 2 days
breakfast prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
2. 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.
lunch prep - 1 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/3 tsp (1g)
4 tsp (21g)
1/4 tbsp (3mL)
2 cherry tomatoes (34g)
4 tsp, chopped (4g)
1 1/3 oz (38g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Popcorn
180 cals, 2p, 15c, 11f (per meal)
13 1/2 cup popped (149g)
Recipe has been scaled from original by 6.75x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 3 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. 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.
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. Instant mashed potatoes
105 cals, 3p, 20c, 0f (per meal)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Fish taco
390 cals, 26p, 27c, 17f (per meal)
2 tortilla (approx 7-8" dia) (98g)
2 fillet(s) (4 oz each) (227g)
1/2 avocado(s) (101g)
4 tbsp, shredded (18g)
4 tsp (9g)
1/2 fruit (2" dia) (34g)
2 tsp (10mL)
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Salmon & veggie one pot
470 cals, 33p, 14c, 29f (per meal)
5 dash (1g)
1/6 cup(s) (37mL)
2 tsp (9mL)
5 dash (1g)
10 tbsp (151g)
5/8 small (44g)
5/8 medium (74g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil, bell pepper, and onion in a skillet over medium heat. Fry for about 6-8 minutes until soft.
2
Add water, cumin, and salt/pepper to taste. Simmer for 5 minutes.
3
Place salmon on top of vegetables. Cover with a lid and let cook for another 8-10 minutes, or until the salmon is done.
4
Top with dill and serve.
dinner prep - 1 days
1. Avocado, apple, chicken salad
410 cals, 31p, 10c, 25f (per meal)
3/8 avocado(s) (75g)
3/8 medium (3" dia) (68g)
1 1/2 tbsp chopped (9g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
3/4 dash (1g)
3/4 dash, ground (0g)
1/4 tbsp (4mL)
1/4 lbs (128g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.