Meal plan with under 95g carbs

In just a few clicks, generate your own meal plan with under 95g 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 (1525cal, 95g protein, 83g net carbs, 80g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Small granola bar, roasted peanuts
Grilled peanut butter and banana sandwich, celery and peanut butter, sunflower seeds
Simple chicken breast, bread and butter, buttered green beans
Roasted chickpeas
Tue
Wed
Rosemary chicken, buttered corn
Thu
Avocado toast with egg
Avocado egg salad sandwich, roasted peanuts
Fri
Plain yogurt
Sat
Avocado tuna salad sandwich, milk, roasted peanuts
Indian chicken wings, mixed vegetables
Other
Roasted chickpeas
1 1/2 cup (170g)
Vegetables and Vegetable Products
Frozen green beans
3 cup (363g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Garlic
1 1/2 clove(s) (5g)
Frozen corn kernels
3 1/3 cup (453g)
Green onions
4 tbsp, chopped (25g)
Tomatoes
6 tbsp cherry tomatoes (56g)
Frozen mixed veggies
1 1/2 cup (203g)
Onion
1/16 small (4g)
Spices and Herbs
Salt
7/12 oz (17g)
Black pepper
1/8 oz (4g)
Garlic powder
1/2 tbsp (4g)
Rosemary
3/4 tbsp (2g)
Curry powder
3/4 tbsp (5g)
Dairy and Egg Products
Butter
1/2 cup (99g)
Eggs
7 1/4 medium (318g)
Plain lowfat yogurt
2 cup (490g)
Whole milk
1 cup (240mL)
Baked Products
Bread
11 slice (352g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lb (1182g)
Chicken wings, with skin, raw
1/2 lb (227g)
Fats and Oils
Olive oil
3 tbsp (45mL)
Cooking spray
1 spray , about 1/3 second (1 NLEA serving) (0g)
Oil
2/5 tsp (2mL)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Roasted peanuts
1 1/4 cup (192g)
Fruits and Fruit Juices
Banana
1 medium (7" to 7-7/8" long) (118g)
Lemon juice
1 1/2 tbsp (23mL)
Avocados
1 1/2 avocado(s) (276g)
Lime juice
1/4 tsp (1mL)
Snacks
Small granola bar
3 bar (75g)
Finfish and Shellfish Products
Canned tuna
1/4 can (~6 oz) (43g)
snack prep - 4 days
1. Roasted chickpeas
205 cals, 8p, 18c, 9f (per meal)
  • Roasted chickpeas
    1 1/2 cup (170g)
  • dinner prep - 3 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/2 lb (672g)
  • Salt
    1/2 tbsp (9g)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Garlic powder
    3 dash (1g)
  • Recipe has been scaled from original by 1.5x. 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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Buttered green beans
    145 cals, 2p, 6c, 11f (per meal)
  • Frozen green beans
    3 cup (363g)
  • Salt
    1/3 tsp (1g)
  • Black pepper
    1/3 tsp (0g)
  • Butter
    3 tbsp (41g)
  • Recipe has been scaled from original by 2.25x. 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.
    lunch prep - 2 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. 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
    3. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • breakfast prep - 3 days
    1. Small granola bar
    120 cals, 3p, 15c, 5f (per meal)
  • ,
  • Small granola bar
    1 bar (25g)
  • 2. Roasted peanuts
    170 cals, 7p, 4c, 14f (per meal)
  • ,
  • Roasted peanuts
    3 tbsp (27g)
  • lunch prep - 3 days
    1. Rosemary chicken
    260 cals, 38p, 1c, 11f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    18 oz (510g)
  • Garlic, minced
    1 1/2 clove(s) (5g)
  • Salt
    1 1/2 dash (1g)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Rosemary
    3/4 tbsp (2g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
    2
    Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
    3
    Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
    2. Buttered corn
    265 cals, 5p, 28c, 13f (per meal)
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Butter
    3 1/3 tbsp (45g)
  • Frozen corn kernels
    3 1/3 cup (453g)
  • Recipe has been scaled from original by 2.5x. 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.
    breakfast prep - 3 days
    1. Avocado toast with egg
    240 cals, 11p, 13c, 13f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • Eggs
    1 large (50g)
  • 1
    Cook the egg however you prefer.
    2
    Toast the bread.
    3
    Top with ripe avocado and use a fork to smash it around the bread.
    4
    Top avocado with the cooked egg. Serve.
    dinner prep - 2 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Avocados
    1/2 avocado(s) (101g)
  • Garlic powder
    1 tsp (3g)
  • Salt
    2 dash (2g)
  • Green onions
    4 tbsp, chopped (25g)
  • Tomatoes, halved
    6 tbsp cherry tomatoes (56g)
  • Eggs, hard-boiled and chilled
    3 extra large (168g)
  • Recipe has been scaled from original by 0.5x. 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, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). 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)
    2. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • ,
  • Roasted peanuts
    4 tbsp (37g)
  • snack prep - 2 days
    1. Plain yogurt
    155 cals, 13p, 17c, 4f (per meal)
  • ,
  • Plain lowfat yogurt
    1 cup (245g)
  • dinner prep - 1 days
    1. Indian chicken wings
    330 cals, 29p, 0c, 23f (per meal)
  • Oil
    3/8 tsp (2mL)
  • Chicken wings, with skin, raw
    1/2 lb (227g)
  • Salt
    4 dash (3g)
  • Curry powder
    3/4 tbsp (5g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    2. Mixed vegetables
    145 cals, 7p, 19c, 1f (per meal)
  • Frozen mixed veggies
    1 1/2 cup (203g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Avocado tuna salad sandwich
    185 cals, 14p, 13c, 7f (per meal)
  • Black pepper
    1/4 dash (0g)
  • Salt
    1/4 dash (0g)
  • Lime juice
    1/4 tsp (1mL)
  • Avocados
    1/8 avocado(s) (25g)
  • Canned tuna, drained
    1/4 can (~6 oz) (43g)
  • Bread
    1 slice (32g)
  • Onion, minced
    1/16 small (4g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
    2
    Place mixture in between bread slices and serve.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
  • 3. Roasted peanuts
    230 cals, 9p, 5c, 18f (per meal)
  • Roasted peanuts
    4 tbsp (37g)
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