7-day meal plan with recipes and a grocery list
Meal plan with under 30g carbs
1525calories
132gprotein
23gnet carbs
94gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own meal plan with under 30g 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.Day 1
1550cals, 149g protein, 22g net carbs, 93g fat 7g fiber per day
Day 2
1550cals, 149g protein, 22g net carbs, 93g fat 7g fiber per day
Day 3
1475cals, 183g protein, 24g net carbs, 68g fat 6g fiber per day
Breakfast
Basic scrambled eggs
2 2/3 egg(s) · 212cal, 17p, 1c, 16f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Lunch
Balsamic chicken breast
12 oz · 473cal, 77p, 1c, 18f
Roasted tomatoes
1 1/2 tomato(es) · 89cal, 1p, 4c, 7f
Day 4
1525cals, 173g protein, 28g net carbs, 77g fat 8g fiber per day
Breakfast
Blueberries and cream
1/2 serving(s) · 161cal, 1p, 6c, 14f
Sunflower seeds
3/4 serving(s) · 135cal, 6p, 2c, 11f
Lunch
Balsamic chicken breast
12 oz · 473cal, 77p, 1c, 18f
Roasted tomatoes
1 1/2 tomato(es) · 89cal, 1p, 4c, 7f
Day 5
1475cals, 90g protein, 20g net carbs, 108g fat 14g fiber per day
Day 6
1550cals, 87g protein, 24g net carbs, 113g fat 21g fiber per day
Day 7
1500cals, 96g protein, 22g net carbs, 105g fat 18g fiber per day
Grocery List (41 items)
Dairy and Egg Products
String cheese
2 stick
Nonfat greek yogurt, plain
4 tbsp
Cheddar cheese
4 tbsp, shredded
Cream cheese
2 oz
Cheese
2 oz
Eggs
12 large
Butter
1/4 stick
Heavy cream
1/3 cup
Sweets
Chocolate, dark, 70-85%
4 square(s)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs
Chicken wings, with skin, raw
2 lbs
Ground turkey, raw
9 1/3 oz
29 more items
Checks off as you shop and updates when you swap a meal.
Recipes
snack prep - 2 days
dinner prep - 2 days
1. Jalapeno popper chicken lettuce wrap
478cal, 48p, 5c, 29f (per meal)
3/4 lbs (340g)
4 tbsp (70g)
2 tbsp (30mL)
4 dash (2g)
4 leaf inner (24g)
4 tbsp, shredded (28g)
2 oz (57g)
1/2 cup, chopped (47g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt/pepper and cook in a non-stick skillet or bake at 350°F (180°C) for 25-30 minutes until chicken is fully cooked. Set aside to cool.
2
In a large bowl, mix together the cream cheese, greek yogurt, mayonnaise, garlic powder, and jalapenos (you can modulate the spice level by omitting or including the seeds. The more seeds, the more heat). Set aside.
3
When the chicken has cooled enough to handle, dice it and add it into the bowl. Stir to incorporate.
4
Gently stir in the shredded cheddar cheese and season with salt/pepper to taste.
5
Evenly spoon the mixture onto the lettuce leaves. Serve.
6
Meal prep tip: Store chicken salad mixture separately in a airtight container in the fridge. Assemble lettuce wraps right before serving.
breakfast prep - 3 days
1. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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.
2. Cherry tomatoes
21cal, 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.
lunch prep - 2 days
1. Basic chicken breast
423cal, 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. Buttered green beans
98cal, 2p, 4c, 8f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Marinaded chicken breast
424cal, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled green beans
72cal, 1p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (161g)
2 tsp (10mL)
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 2 days
1. Pork rinds with french onion dip
134cal, 10p, 2c, 10f (per meal)
lunch prep - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1 1/2 lbs (680g)
6 tbsp (90mL)
1 tbsp (15mL)
1/4 tbsp (3g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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. Blueberries and cream
161cal, 1p, 6c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
snack prep - 3 days
lunch prep - 1 days
1. Buffalo chicken wings
338cal, 29p, 0c, 25f (per meal)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
4 tsp (20mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Buttered green beans
98cal, 2p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Indian chicken wings
495cal, 44p, 0c, 34f (per meal)
1 tsp (6mL)
1 1/2 lbs (681g)
1/2 tbsp (9g)
2 1/4 tbsp (14g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Roasted brussels sprouts
58cal, 2p, 3c, 3f (per meal)
1 dash (1g)
2/3 dash, ground (0g)
4 oz (113g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 dash (1g)
2 large (100g)
2 dash (0g)
2 slice(s), thick/large (1/2" thick) (54g)
1/2 avocado(s) (101g)
2 leaves (1g)
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.
lunch prep - 2 days
1. Italian sausage
257cal, 14p, 3c, 21f (per meal)
2 link (215g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1 clove (3g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. Cauliflower rice
121cal, 2p, 6c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Basic ground turkey
438cal, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttery spinach cauliflower mince
64cal, 3p, 1c, 4f (per meal)
1 tsp (5g)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove (3g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
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