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
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 (1500cal, 107g protein, 66g net carbs, 81g fat, 22g fiber per day) cannot be customized.
Day 1
1525cal, 56g protein, 49g net carbs, 110g fat, 31g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 wrap(s) (253cal, 17p, 12c, 14f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 avocado(s) (271cal, 10p, 2c, 22f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
Day 2
1575cal, 88g protein, 60g net carbs, 100g fat, 18g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 thigh (452cal, 41p, 1c, 32f)
2 serving(s) (63cal, 3p, 8c, 0f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 stick(s) (165cal, 13p, 3c, 11f)
Day 3
1500cal, 83g protein, 70g net carbs, 89g fat, 23g fiber
1 thigh (452cal, 41p, 1c, 32f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sandwich(es) (242cal, 12p, 13c, 13f)
2 can(s) (284cal, 14p, 31c, 9f)
Day 4
1450cal, 77g protein, 87g net carbs, 80g fat, 21g fiber
4 oz (190cal, 27p, 6c, 6f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sandwich(es) (242cal, 12p, 13c, 13f)
2 can(s) (284cal, 14p, 31c, 9f)
Day 5
1475cal, 121g protein, 72g net carbs, 69g fat, 18g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
Day 6
1475cal, 177g protein, 60g net carbs, 48g fat, 21g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
12 oz (444cal, 76p, 2c, 14f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 7
1550cal, 144g protein, 69g net carbs, 67g fat, 21g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
12 oz (444cal, 76p, 2c, 14f)
3 serving(s) (95cal, 4p, 12c, 1f)
1 wrap(s) (422cal, 27p, 25c, 23f)
2 serving(s) (151cal, 3p, 10c, 9f)
Grocery List (52 items)
Fruits and Fruit Juices
Orange
2 orange (308g)
Avocados
2 avocado(s) (427g)
Raspberries
2 3/4 cup (338g)
Lemon juice
1/4 tbsp (4mL)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (322g)
Frozen green beans
6 2/3 cup (806g)
Fresh spinach
1/2 cup(s) (15g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Onion
1/4 small (18g)
Romaine lettuce
1 leaf inner (6g)
Dairy and Egg Products
Eggs
7 1/2 medium (332g)
Goat cheese
1 1/2 oz (42g)
Cheese
1 3/4 oz (49g)
Blue cheese
1 oz (28g)
String cheese
2 stick (56g)
Whole milk
1 cup (240mL)
Butter
1/2 tbsp (7g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
2 1/2 g (3g)
Fresh basil
2 leaves (1g)
Paprika
1 1/4 g (1g)
Thyme, dried
3 dash, ground (1g)
Yellow mustard
2 dash or 1 packet (1g)
Garlic powder
2 dash (1g)
Lemon pepper
1 1/2 tbsp (10g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Jelly
1/2 tbsp (11g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Walnuts
1/2 cup shelled (50 halves) (44g)
Roasted cashews
14 tbsp, halves and whole (120g)
Finfish and Shellfish Products
Smoked salmon
3/4 oz (21g)
Pork Products
Bacon
1 slice(s) (10g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (216g)
Turkey cold cuts
3 slice (45g)
Baked Products
Tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Bread
5 1/2 slice (176g)
Fats and Oils
Olive oil
2 tbsp (30mL)
Ranch dressing
6 tbsp (90mL)
Salad dressing
6 tbsp (90mL)
Oil
1/4 tbsp (4mL)
Mayonnaise
3 tbsp (45mL)
Poultry Products
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Boneless skinless chicken breast, raw
2 3/4 lbs (1232g)
Soups, Sauces, and Gravies
Canned clam chowder
1/2 can (18.5 oz) (260g)
Condensed canned chicken noodle soup
4 can (10.5 oz) (1192g)
Other
Mixed greens
6 cup (180g)
Teriyaki sauce
2 tbsp (31mL)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Lentils, raw
1/2 cup (96g)
Beverages
Water
5 cup(s) (1185mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
snack prep - 2 days
1. Dark chocolate & raspberries
70 cals, 1p, 4c, 4f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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. Smoked salmon stuffed avocado
270 cals, 10p, 2c, 22f (per meal)
1/4 tsp (1mL)
1/2 oz (14g)
3/4 oz (21g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. 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. Ham, bacon, avocado wrap
255 cals, 17p, 12c, 14f (per meal)
1/8 avocado(s) (25g)
1 slice(s) (10g)
2 oz (57g)
1/2 tortilla (approx 7-8" dia) (25g)
1 tbsp, shredded (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Clam chowder
180 cals, 6p, 13c, 11f (per meal)
1/2 can (18.5 oz) (260g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Turkey, avocado, goat cheese sandwich
240 cals, 12p, 13c, 13f (per meal)
1/4 avocado(s) (50g)
1 1/2 slice (23g)
1 tbsp (14g)
1 slice (32g)
1/4 cup(s) (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
On one slice of bread, layer spinach and avocado and season with salt and pepper to taste.
2
On the other slice of bread, spread the goat cheese, and lightly press the turkey slices into the cheese.
3
Close the sandwich
4
Optional: Heat in panini press. If you don't have a panini press, you can heat the sandwich on a skillet and use a heavy pot and press the sandwich while it cooks on both sides.
2. Chicken noodle soup
285 cals, 14p, 31c, 9f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Cucumber sandwich bites
95 cals, 8p, 3c, 6f (per meal)
2 slice (46g)
1 slice (1 oz each) (28g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Celery and ranch
225 cals, 2p, 5c, 20f (per meal)
9 stalk, medium (7-1/2" - 8" long) (360g)
6 tbsp (90mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/4 tbsp (4mL)
2 tbsp (30mL)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
3. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Toast with butter and jelly
65 cals, 2p, 8c, 2f (per meal)
3. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Egg salad sandwich
540 cals, 25p, 26c, 36f (per meal)
3 medium (132g)
2 tbsp (30mL)
1/4 small (18g)
1 dash (0g)
1 dash (0g)
2 slice (64g)
1 dash (1g)
2 dash or 1 packet (1g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
snack prep - 3 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
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 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.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Ham and cheese club wrap
420 cals, 27p, 25c, 23f (per meal)
1 tbsp (15mL)
1 leaf inner (6g)
4 oz (113g)
1 tortilla (approx 7-8" dia) (49g)
2 slice, medium (1/4" thick) (40g)
2 tbsp, shredded (14g)
1
Build the wrap to your liking.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.