Meal plan with under 100g carbs
In just a few clicks, generate your own meal plan with under 100g 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, 94g protein, 85g net carbs, 78g fat, 18g fiber per day) cannot be customized.
Day 1
1500cal, 85g protein, 81g net carbs, 87g fat, 15g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz (385cal, 35p, 0c, 27f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 burger(s) (313cal, 23p, 30c, 11f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 2
1500cal, 88g protein, 73g net carbs, 87g fat, 17g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz (385cal, 35p, 0c, 27f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
3 oz (150cal, 20p, 2c, 6f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 roll (77cal, 3p, 13c, 1f)
Day 3
1425cal, 69g protein, 84g net carbs, 83g fat, 18g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
3 oz (150cal, 20p, 2c, 6f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 roll (77cal, 3p, 13c, 1f)
Day 4
1450cal, 75g protein, 96g net carbs, 80g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 clementine(s) (78cal, 1p, 15c, 0f)
Day 5
1525cal, 119g protein, 98g net carbs, 65g fat, 16g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 6
1525cal, 119g protein, 89g net carbs, 69g fat, 20g fiber
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 sandwich(es) (350cal, 19p, 30c, 16f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 7
1475cal, 100g protein, 70g net carbs, 78g fat, 26g fiber
1 container (139cal, 20p, 8c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 sandwich(es) (350cal, 19p, 30c, 16f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (58 items)
Fruits and Fruit Juices
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Green olives
6 large (26g)
Clementines
4 fruit (296g)
Blackberries
1 cup (144g)
Avocados
3/4 avocado(s) (151g)
Lime juice
1 tsp (5mL)
Snacks
High-protein granola bar
2 bar (80g)
Rice cakes, any flavor
6 cake (54g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
1/6 oz (6g)
Chili powder
1 tsp (3g)
Fresh basil
6 leaves (3g)
Dijon mustard
1 tbsp (15g)
Fats and Oils
Olive oil
1/2 oz (16mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Oil
2 oz (66mL)
Salad dressing
2/3 cup (158mL)
Mayonnaise
1 tbsp (15mL)
Vegetables and Vegetable Products
Garlic
1/2 clove(s) (2g)
Tomatoes
6 medium whole (2-3/5" dia) (737g)
Ketchup
1/2 tbsp (9g)
Onion
1/4 medium (2-1/2" dia) (31g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Fresh spinach
1/6 6oz package (28g)
Bell pepper
1 large (164g)
Other
Italian seasoning
1/4 tbsp (3g)
Mixed greens
11 1/4 cup (338g)
Guacamole, store-bought
6 tbsp (93g)
Chicken, drumsticks, with skin
1/3 lbs (151g)
Roasted chickpeas
1/2 cup (57g)
Protein greek yogurt, flavored
2 container (300g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bread
2 slice (64g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Soups, Sauces, and Gravies
Worcestershire sauce
1/2 tbsp (8mL)
Salsa
3 tbsp (54g)
Frank's red hot sauce
1 tbsp (14mL)
Poultry Products
Ground turkey, raw
4 oz (113g)
Boneless skinless chicken breast, raw
1 1/2 lbs (624g)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Canned tuna
1 can (172g)
Dairy and Egg Products
Eggs
11 medium (476g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
Cheese
1/4 lbs (106g)
Romano cheese
5 g (5g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Lentils, raw
1/3 cup (64g)
Sausages and Luncheon Meats
Ham cold cuts
3 slice (69g)
Turkey cold cuts
4 oz (113g)
Cereal Grains and Pasta
Uncooked dry pasta
1 1/3 oz (38g)
Pork Products
Bacon, raw
1 slice(s) (28g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Sunflower kernels
2 oz (57g)
Beverages
Water
1 1/3 cup(s) (315mL)
snack prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Turkey burgers
315 cals, 23p, 30c, 11f (per meal)
1 bun(s) (51g)
1 spray(s) , about 1/3 second each (0g)
2 dash, ground (1g)
1 1/2 dash (1g)
1/2 tbsp (9g)
1/2 tbsp (8mL)
4 oz (113g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a bowl, combine the ground turkey, onion, Worcestershire sauce, ketchup, salt, and pepper. Mix thoroughly.
2
Shape the meat mixture into patties, making the number of burgers specified in the recipe servings.
3
Lightly coat a frying pan with cooking spray and heat over medium-high. Once hot, cook the patties for 4-5 minutes on each side until fully cooked.
4
Serve on buns with your choice of condiments.
2. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
1/2 dash, ground (0g)
3/4 tbsp (11mL)
1/2 clove(s) (2g)
1/2 pint, cherry tomatoes (149g)
1/4 tbsp (3g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Simple salmon
385 cals, 35p, 0c, 27f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 3 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
150 cals, 20p, 2c, 6f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Rice cake
70 cals, 2p, 14c, 1f (per meal)
2 cake (18g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Ham tacos
355 cals, 20p, 7c, 25f (per meal)
3 slice (69g)
6 tbsp (93g)
3 tbsp (54g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 1 days
1. BLT pasta
320 cals, 18p, 30c, 13f (per meal)
1 1/3 oz (38g)
1/3 dash (0g)
1/6 6oz package (28g)
2/3 dash, ground (0g)
1/6 oz (5g)
1 slice(s) (28g)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package directions. Drain.
2
Heat a large nonstick skillet over medium-high heat. Add bacon; cook 6 minutes or until crisp. Remove bacon from pan; once cool enough to handle, crumble.
3
Add tomatoes and salt to drippings in pan; cook 3 minutes or until tomatoes are tender, stirring occasionally.
4
Add spinach and pasta to pan; cook 1 minute or just until spinach begins to wilt, stirring occasionally.
5
Sprinkle pasta with bacon, pepper, and cheese.
6
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 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.
dinner prep - 2 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
snack prep - 2 days
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Turkey, avocado bagel sandwich
350 cals, 19p, 30c, 16f (per meal)
1 slice, medium (1/4" thick) (20g)
2 tbsp (4g)
1/2 tbsp (8mL)
2 oz (57g)
1/8 avocado(s) (25g)
1/2 slice (1 oz each) (14g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
breakfast prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.