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, 93g protein, 79g net carbs, 82g fat, 12g fiber per day) cannot be customized.
Day 1
1500cal, 109g protein, 74g net carbs, 80g fat, 10g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
1 sandwich(es) (549cal, 38p, 26c, 31f)
8 cracker(s) (135cal, 2p, 18c, 6f)
6 oz (187cal, 31p, 2c, 6f)
1 1/3 oz (153cal, 9p, 1c, 13f)
1/2 large potato(es) (189cal, 5p, 25c, 6f)
Day 2
1450cal, 92g protein, 76g net carbs, 84g fat, 7g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
1 sandwich(es) (549cal, 38p, 26c, 31f)
8 cracker(s) (135cal, 2p, 18c, 6f)
Day 3
1475cal, 53g protein, 87g net carbs, 94g fat, 16g fiber
8 cracker(s) (135cal, 2p, 18c, 6f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
Day 4
1550cal, 68g protein, 78g net carbs, 99g fat, 16g fiber
2 bite(s) (189cal, 16p, 6c, 11f)
1/4 cucumber (15cal, 1p, 3c, 0f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
Day 5
1450cal, 131g protein, 77g net carbs, 67g fat, 5g fiber
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1 serving(s) (150cal, 8p, 25c, 2f)
2 bite(s) (189cal, 16p, 6c, 11f)
1/4 cucumber (15cal, 1p, 3c, 0f)
4 oz (148cal, 25p, 1c, 5f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 6
1450cal, 111g protein, 81g net carbs, 70g fat, 14g fiber
1/2 serving(s) (232cal, 19p, 4c, 15f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
4 oz (298cal, 32p, 2c, 17f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
4 oz (148cal, 25p, 1c, 5f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 7
1450cal, 91g protein, 79g net carbs, 80g fat, 14g fiber
1/2 serving(s) (232cal, 19p, 4c, 15f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
4 oz (298cal, 32p, 2c, 17f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 burger(s) (442cal, 20p, 27c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (50 items)
Baked Products
Crackers
24 crackers (84g)
Bread
5 slice (160g)
Taco shells
1 shell (13g)
Hamburger buns
1 bun(s) (51g)
Dairy and Egg Products
Cheese
1/4 lbs (101g)
Sour cream
1 oz (25g)
Butter
1/2 stick (54g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Eggs
19 1/2 medium (864g)
Whole milk
5 cup (1159mL)
Mexican blend cheese
2/3 oz (19g)
Fresh mozzarella cheese
6 oz (170g)
Kefir, flavored
1 cup (240mL)
Spices and Herbs
Salt
2 g (2g)
Black pepper
2 dash (0g)
Cajun seasoning
2 tsp (5g)
Taco seasoning mix
1/8 packet (3g)
Lemon pepper
1/2 tbsp (3g)
Fresh basil
4 tbsp, chopped (11g)
Dried dill weed
2 dash (0g)
Vegetables and Vegetable Products
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (399g)
Romaine lettuce
1/8 head (16g)
Frozen broccoli
2 2/3 cup (243g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Fresh spinach
2 1/2 cup(s) (75g)
Onion
4 tbsp, chopped (40g)
Green pepper
4 tbsp, chopped (37g)
Fats and Oils
Oil
1 3/4 tbsp (26mL)
Mayonnaise
1/4 cup (53mL)
Olive oil
1/4 tbsp (4mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
1/4 cup (51mL)
Finfish and Shellfish Products
Cod, raw
6 oz (170g)
Sausages and Luncheon Meats
Ham cold cuts
13 1/4 oz (376g)
Poultry Products
Ground turkey, raw
1 1/4 oz (38g)
Boneless skinless chicken breast, raw
1 1/2 lbs (661g)
Nut and Seed Products
Mixed nuts
1/2 cup (67g)
Coconut milk, canned
3/4 cup (180mL)
Sunflower kernels
1 oz (28g)
Soups, Sauces, and Gravies
Canned clam chowder
2 can (18.5 oz) (1038g)
Pesto sauce
2 tbsp (32g)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Beverages
Water
2 cup(s) (474mL)
Other
Curry paste
1 tbsp (15g)
Italian seasoning
4 dash (2g)
Mixed greens
1 3/4 cup (53g)
Salmon burger patty
1 patty (113g)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Grapes
3 cup (276g)
snack prep - 3 days
1. Crackers
135 cals, 2p, 18c, 6f (per meal)
24 crackers (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Cajun cod
185 cals, 31p, 2c, 6f (per meal)
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Baked potato with toppings
190 cals, 5p, 25c, 6f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tbsp (6g)
1/2 large (3" to 4-1/4" dia.) (185g)
1/4 tsp (1mL)
4 dash (2g)
1 tbsp, shredded (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.
lunch prep - 2 days
1. Simple ham and cheese sandwich
550 cals, 38p, 26c, 31f (per meal)
2 slice (64g)
4 oz (113g)
2 slice (3/4 oz ea) (42g)
1 tbsp (15mL)
2 slice(s), thin/small (30g)
1 leaf inner (6g)
1
Put the ham, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mayonnaise on the other slice of bread and place it mayonnaise-down on top of the ham/cheese/lettuce/tomato.
3
That's how you make a sandwich.
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
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.
dinner prep - 1 days
1. Ground turkey tacos
235 cals, 14p, 10c, 15f (per meal)
1 1/3 oz (38g)
2/3 oz (19g)
2/3 oz (19g)
1/8 large whole (3" dia) (15g)
1 shell (13g)
4 tsp shredded (4g)
1/8 packet (3g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Brown the turkey over medium heat and season with taco seasoning.
2
Once the turkey is cooked through, add to taco shells, top with other ingredients, and serve.
lunch prep - 2 days
1. Clam chowder
365 cals, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Buttered broccoli
180 cals, 4p, 3c, 15f (per meal)
1 1/3 dash (0g)
1 1/3 dash (1g)
2 2/3 cup (243g)
2 2/3 tbsp (38g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
snack prep - 2 days
1. Cucumber sandwich bites
190 cals, 16p, 6c, 11f (per meal)
1
Cut cucumber into 1 inch slices.
2
Cut cheese into even squares (4 squares per slice).
3
Assemble bites by putting ham and cheese in between cucumber slices and secure with a toothpick.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
150 cals, 25p, 1c, 5f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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.
3. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Basic chicken & spinach salad
380 cals, 50p, 5c, 17f (per meal)
2 tbsp (28mL)
1 1/4 tsp (6mL)
1/2 lbs (213g)
2 1/2 cup(s) (75g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
snack prep - 2 days
lunch prep - 2 days
1. Caprese chicken
300 cals, 33p, 2c, 17f (per meal)
4 dash (2g)
2 tbsp (32g)
1 tsp (5mL)
3 cherry tomatoes (51g)
2 tbsp, chopped (5g)
2 oz (57g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and ham
230 cals, 19p, 4c, 15f (per meal)
2 large (100g)
2 tbsp (30mL)
1 tsp (5g)
2 tbsp, chopped (20g)
2 tbsp, chopped (19g)
1 oz (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, onions, green peppers, ham, and some 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
55 cals, 2p, 6c, 2f (per meal)
dinner prep - 1 days
1. Salmon burger
440 cals, 20p, 27c, 28f (per meal)
1/4 tsp (1mL)
2 dash (0g)
1 1/2 tbsp (23mL)
4 tbsp (8g)
1 patty (113g)
1 bun(s) (51g)
1
Heat oil in a skillet over medium-low heat. Add salmon burger to the skillet and cook for about 4-6 minutes on each side until fully cooked.
2
Meanwhile, mix together the mayo and the dill.
3
Place the salmon burger on the bun and top with mayo and greens. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.