Customizable Keto Meal Planner & Generator
This free keto meal plan creator uses AI to make you a customized meal plan of ketogenic recipes with the click of a button. Just fill in your profile and let our low carb meal plan builder algorithm do the work of creating your personalized diet. The free plan will give you a custom list of keto recipes you need to eat in a day to stick to your keto diet and you'll be able to personalize further by randomizing the recipes until you get something you like. You can also upgrade to a Pro plan which will give you a full weekly grocery list to make hitting your keto diet goals that much easier. Just edit your profile to match your specific goals/preferences and then click 'Generate Plan' (or 'Regenerate').
To use this tool with your clients please check out Strongr Fastr's meal planning software for fitness professionals.
What are the best low-carb foods for the keto diet?
The best low-carb foods for a no-carb or keto diet include:
- Avocado: 2g net carbs per 100g (high in healthy fats)
- Eggs: less than 1g carbs per egg
- Beef: 0g carbs (pure protein)
- Chicken: 0g carbs
- Salmon and fatty fish: 0g carbs, high in omega-3
- Spinach: 1g net carbs per 100g
- Broccoli: 4g net carbs per 100g
- Cauliflower: 3g net carbs per 100g
- Cheese: 1-2g carbs per serving
- Olive/coconut oil: 0g carbs
- Nuts and almonds: 2-4g net carbs per serving
- Chia seeds: 1g net carb per tablespoon
How many carbs can I eat on a low-carb diet?
On a strict keto diet, you should consume less than 20-30g net carbs per day to maintain ketosis. A more moderate low-carb diet allows 50-100g daily. Net carbs are calculated by subtracting fiber from total carbs. For an effective no-carb diet, 70-75% of your calories should come from fats, 20-25% from protein, and only 5-10% from carbs. Our low-carb meal planner will calculate exactly how many carbs you need based on your goals.
What foods should I avoid on a no-carb diet?
To keep your low-carb diet effective, avoid: bread, pasta, rice, potatoes, sugar, honey, high-sugar fruits (bananas, grapes, mangoes), juices, sodas, beer, candy, cookies, cereals, legumes (beans, lentils), and most processed foods. Instead, focus on no-carb meals like meats, fish, eggs, green vegetables, and healthy fats.
What are the benefits of low-carb meals?
Low-carb meals offer several benefits: rapid weight loss (especially in the first few weeks), reduced appetite and cravings, more stable energy levels throughout the day, better blood sugar control, reduced inflammation, and improved mental clarity once you adapt. Low-carb foods also keep you satisfied longer due to their high fat and protein content.
How do I plan my no-carb meals for the week?
To successfully plan low-carb meals: 1) Prep proteins in bulk (chicken, beef, fish), 2) Have low-carb vegetables ready (spinach, broccoli, cauliflower), 3) Include healthy fats in every meal (avocado, olive oil, nuts), 4) Prepare keto snacks (cheese, nuts, hard-boiled eggs), 5) Plan your no-carb meals in advance to avoid temptations. Our no-carb diet generator automatically creates a complete weekly menu with grocery list.
Is a no-carb diet safe for everyone?
A no-carb diet is safe for most healthy people, but can cause the 'keto flu' initially (fatigue, headache, irritability) while your body adapts. Stay hydrated and consume sufficient electrolytes (sodium, potassium, magnesium). People with diabetes, kidney problems, or pregnant women should consult a doctor before starting strict low-carb meals. After 2-4 weeks, most people adapt and experience more energy with low-carb foods.