Meal plan with under 20g carbs
In just a few clicks, generate your own meal plan with under 20g 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 (1475cal, 125g protein, 16g net carbs, 98g fat, 8g fiber per day) cannot be customized.
Day 1
1525cal, 68g protein, 15g net carbs, 129g fat, 11g fiber
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (218cal, 2p, 1c, 22f)
2 1/2 serving(s) (568cal, 29p, 4c, 48f)
Day 2
1475cal, 109g protein, 15g net carbs, 104g fat, 11g fiber
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (218cal, 2p, 1c, 22f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 3
1425cal, 150g protein, 17g net carbs, 82g fat, 7g fiber
12 oz (461cal, 43p, 2c, 32f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 4
1500cal, 127g protein, 17g net carbs, 100g fat, 7g fiber
2 lettuce wrap(s) (112cal, 9p, 1c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
12 oz (461cal, 43p, 2c, 32f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
10 2/3 oz (547cal, 53p, 0c, 37f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 5
1425cal, 138g protein, 18g net carbs, 86g fat, 8g fiber
2 lettuce wrap(s) (112cal, 9p, 1c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz (385cal, 38p, 0c, 26f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
Day 6
1550cal, 144g protein, 16g net carbs, 97g fat, 7g fiber
6 oz (385cal, 38p, 0c, 26f)
1 serving(s) (107cal, 3p, 4c, 8f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2/3 serving(s) (116cal, 12p, 2c, 6f)
8 oz (296cal, 51p, 1c, 9f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
Day 7
1450cal, 140g protein, 13g net carbs, 92g fat, 5g fiber
2 burger(s) (375cal, 45p, 0c, 22f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2/3 serving(s) (116cal, 12p, 2c, 6f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
1/4 cup(s) (24cal, 1p, 3c, 0f)
Grocery List (39 items)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Sunflower kernels
2 oz (53g)
Macadamia nuts, shelled, roasted
2 oz (57g)
Mixed nuts
4 tbsp (34g)
Pork Products
Bacon
10 1/2 slice(s) (105g)
Pork shoulder
2/3 lbs (302g)
Bacon, raw
3 slice(s) (85g)
Fats and Oils
Olive oil
1 oz (30mL)
Oil
1 1/2 oz (47mL)
Dairy and Egg Products
Goat cheese
2 1/2 oz (71g)
Cheddar cheese
1 cup, shredded (113g)
Cheese
3 oz (85g)
Eggs
8 large (400g)
Feta cheese
4 tbsp (38g)
Butter
4 tsp (18g)
Other
Mixed greens
2 1/2 cup (75g)
Guacamole, store-bought
1/2 cup (124g)
Sugar-free barbecue sauce
3 tbsp (45g)
Low-sugar greek yogurt, flavored
3 container(s) (450g)
Frozen cauliflower
3 cup (340g)
Pork rinds
1 1/3 oz (38g)
Spices and Herbs
Black pepper
2 dash (0g)
Salt
2 dash (1g)
Lemon pepper
1 tbsp (7g)
Thyme, dried
1/2 g (1g)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 2/3 cup (384g)
Tomatoes
5 medium whole (2-3/5" dia) (590g)
Romaine lettuce
4 leaf inner (24g)
Frozen mixed veggies
4 tbsp (34g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/3 lbs (1045g)
Chicken wings, with skin, raw
1 1/2 lbs (681g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Ground turkey, raw
1/2 lbs (227g)
Boneless skinless chicken thighs
2/3 lb (302g)
Finfish and Shellfish Products
Smoked salmon
2 oz (57g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
Soups, Sauces, and Gravies
Salsa
1/3 cup (96g)
Fruits and Fruit Juices
Lime juice
4 tsp (20mL)
snack prep - 2 days
dinner prep - 1 days
1. Bacon & goat cheese salad
570 cals, 29p, 4c, 48f (per meal)
2 1/2 tsp (10g)
2 1/2 slice(s) (25g)
2 1/2 tsp (13mL)
2 1/2 oz (71g)
2 1/2 cup (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
breakfast prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Sugar-free bbq chicken wings
460 cals, 43p, 2c, 32f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 1 days
1. Slow cooker carnitas
545 cals, 53p, 0c, 37f (per meal)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 2 days
1. Smoked salmon & feta lettuce wraps
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
On top each leaf of lettuce, place some smoked salmon and feta. Season with a dash of salt/pepper. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Bacon cauliflower rice
245 cals, 16p, 5c, 17f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
2. Pork rinds and salsa
115 cals, 12p, 2c, 6f (per meal)
breakfast prep - 2 days
1. Bacon
200 cals, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Thyme & lime chicken thighs
490 cals, 58p, 2c, 28f (per meal)
2 tsp (10mL)
4 tsp (20mL)
1/3 tsp, leaves (0g)
2/3 lb (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Mixed vegetables
25 cals, 1p, 3c, 0f (per meal)
4 tbsp (34g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.