Meal plan with under 95g carbs
Table of Contents
Overview
This 95g carb meal plan gives you a clear, practical approach to eating under or around 95 grams of carbohydrates per day. You can use the plan two ways: generate a fully customizable weekly plan (pick calorie and macro targets, swap meals, and scale recipes) or follow the ready-made 7-day PDF (example: 1500 kcal/day, ~109 g protein, ~58 g net carbs, ~82 g fat and ~23 g fiber). Both options include easy recipes, a consolidated grocery list and prep notes so you can turn the diet plan into a realistic routine.
Following this low-carb meal plan can help people who want to lose body fat, reduce carbohydrate-driven cravings, and stabilize blood sugar and energy levels. Because many sample days emphasize higher protein and healthy fats, you might expect improved satiety, fewer mid-afternoon energy dips, and better preservation of lean mass while dieting. Additional benefits may include less bloating and more consistent appetite control; individual results will vary depending on calorie target, activity level and overall adherence to the nutrition plan.
Practical use is straightforward: either generate a custom plan to match your calorie goals and swap meals as needed, or download the fixed 7-day PDF and follow the weekly plan as written. Meal prep tips, shopping lists and batch-cook recipes make it easy to stick with the program, and the structure works for busy schedules or gym-goers who want to support workouts while controlling carbs. If you have medical conditions (diabetes, pregnancy, medications) or need individualized guidance, consult a healthcare professional before starting any new meal plan or diet plan.
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 (1500cals, 109g protein, 58g net carbs, 82g fat 23g fiber per day) cannot be customized.
Day 1
1500cals, 94g protein, 81g net carbs, 76g fat 28g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
Day 2
1525cals, 96g protein, 77g net carbs, 84g fat 23g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
Day 3
1575cals, 105g protein, 84g net carbs, 79g fat 26g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (150cal, 3p, 6c, 10f)
Day 4
1475cals, 121g protein, 40g net carbs, 78g fat 30g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
2 clementine(s) (78cal, 1p, 15c, 0f)
8 oz (317cal, 50p, 0c, 13f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 oz (300cal, 40p, 4c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (150cal, 3p, 6c, 10f)
Day 5
1450cals, 143g protein, 37g net carbs, 70g fat 23g fiber per day
1/2 serving(s) (160cal, 7p, 2c, 12f)
2 clementine(s) (78cal, 1p, 15c, 0f)
8 oz (317cal, 50p, 0c, 13f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 6
1500cals, 129g protein, 39g net carbs, 85g fat 16g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
8 oz (467cal, 36p, 0c, 36f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 7
1500cals, 78g protein, 46g net carbs, 105g fat 18g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
8 oz (467cal, 36p, 0c, 36f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2/3 serving(s) (375cal, 13p, 10c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
Grocery List (45 items)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Water
3 tbsp (45mL)
Nut and Seed Products
Almonds
2 1/2 oz (72g)
Mixed nuts
6 tbsp (50g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
1 oz (28g)
Pecans
1 tbsp, chopped (6g)
Fruits and Fruit Juices
Frozen strawberries
2 1/4 cup, unthawed (335g)
Banana
3 1/2 medium (7" to 7-7/8" long) (413g)
Clementines
9 fruit (666g)
Lime juice
2 tsp (10mL)
Avocados
2 avocado(s) (402g)
Green olives
12 large (53g)
Apples
1/6 medium (3" dia) (30g)
Other
Ice cubes
1 1/2 cup (210g)
Mixed greens
16 1/2 cup (495g)
Italian seasoning
4 dash (2g)
Guacamole, store-bought
1/2 cup (124g)
Chicken, drumsticks, with skin
1 lbs (454g)
Dairy and Egg Products
Butter
1/2 tbsp (7g)
String cheese
3 stick (84g)
Provolone cheese
2 slice(s) (56g)
Eggs
6 large (300g)
Baked Products
Bread
5 1/2 slice (176g)
Corn bread stuffing, seasoned
1 oz (28g)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (570g)
Onion
1 3/4 medium (2-1/2" dia) (190g)
Bell pepper
3 large (469g)
Romaine lettuce
4 leaf inner (24g)
Garlic
5 1/4 clove(s) (16g)
Collard greens
1 3/4 lbs (794g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
1/4 oz (8g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Fats and Oils
Salad dressing
1 cup (225mL)
Oil
2 1/4 oz (68mL)
Olive oil
2 tsp (10mL)
Marinade sauce
10 tbsp (151mL)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1348g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 3/4 tbsp (41mL)
Chicken broth
1/4 cup(s) (mL)
Sausages and Luncheon Meats
Pork sausage, raw
2 3/4 oz (76g)
breakfast prep - 3 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup (70g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
snack prep - 3 days
1. Toast with butter
57cal, 2p, 6c, 2f (per meal)
dinner prep - 2 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
6 tbsp, chopped (68g)
1 1/2 can (258g)
3/8 small (26g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. 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. Simple mixed greens and tomato salad
151cal, 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.
lunch prep - 2 days
1. Philly cheesesteak lettuce wrap
445cal, 32p, 7c, 31f (per meal)
4 tsp (20mL)
4 dash (2g)
2 slice(s) (56g)
1 medium (2-1/2" dia) (110g)
2 small (148g)
1/2 lbs (227g)
4 leaf inner (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300cal, 40p, 4c, 12f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Pepper strips and guacamole (keto)
150cal, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (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.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
160cal, 7p, 2c, 12f (per meal)
1 dash (0g)
2 large (100g)
1 dash (0g)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
snack prep - 2 days
lunch prep - 2 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Garlic collard greens
199cal, 9p, 6c, 11f (per meal)
1/3 tsp (2g)
3 3/4 clove(s) (11g)
1 1/4 tbsp (19mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 2 days
1. Buffalo drumsticks
467cal, 36p, 0c, 36f (per meal)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
1 dash (1g)
1 1/2 clove(s) (5g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Sausage & apple stuffing
375cal, 13p, 10c, 31f (per meal)
1 oz (28g)
1/4 cup(s) (mL)
1/6 medium (3" dia) (30g)
2 2/3 oz (76g)
2 2/3 tsp, chopped (6g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place pecans in a small skillet and cook them over medium heat for a minute or two until lightly toasted, stirring frequently. Set aside.
2
Place sausage (if sausage is in casings, discard the casings and only cook the meat, breaking it apart) in a large skillet and cook over high heat for about 10 minutes, until no longer pink. Pour off any liquid.
3
In a saucepan, add the chicken broth, apple, and seasoning packet from the stuffing (if there is one) and bring to a boil.
4
Remove broth from heat and stir in the stuffing mix. Cover and let stand 3-5 minutes.
5
Stir sausage into stuffing.
6
When serving, top with the toasted pecans.
2. Simple mixed greens salad
136cal, 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.