Meal plan with under 30g carbs
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.
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, 131g protein, 23g net carbs, 93g fat, 11g fiber per day) cannot be customized.
Day 1
1525cal, 147g protein, 22g net carbs, 92g fat, 7g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (98cal, 2p, 4c, 8f)
2 lettuce wrap(s) (478cal, 48p, 5c, 29f)
1 oz (114cal, 7p, 1c, 9f)
Day 2
1525cal, 147g protein, 22g net carbs, 92g fat, 7g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (98cal, 2p, 4c, 8f)
2 lettuce wrap(s) (478cal, 48p, 5c, 29f)
1 oz (114cal, 7p, 1c, 9f)
Day 3
1450cal, 181g protein, 24g net carbs, 66g fat, 6g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
12 oz (473cal, 77p, 1c, 18f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1 clementine(s) (39cal, 1p, 8c, 0f)
12 oz (424cal, 76p, 2c, 13f)
1 serving(s) (72cal, 1p, 4c, 5f)
Day 4
1525cal, 173g protein, 28g net carbs, 77g fat, 8g fiber
1/2 serving(s) (161cal, 1p, 6c, 14f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
12 oz (473cal, 77p, 1c, 18f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1 clementine(s) (39cal, 1p, 8c, 0f)
12 oz (424cal, 76p, 2c, 13f)
1 serving(s) (72cal, 1p, 4c, 5f)
Day 5
1475cal, 90g protein, 20g net carbs, 108g fat, 14g fiber
1/2 serving(s) (161cal, 1p, 6c, 14f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
8 oz (338cal, 29p, 0c, 25f)
1 serving(s) (98cal, 2p, 4c, 8f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 oz (495cal, 44p, 0c, 34f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
Day 6
1550cal, 87g protein, 24g net carbs, 113g fat, 21g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 link (257cal, 14p, 3c, 21f)
2 cup(s) (121cal, 2p, 6c, 9f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 oz (495cal, 44p, 0c, 34f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
Day 7
1500cal, 96g protein, 22g net carbs, 105g fat, 18g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1 link (257cal, 14p, 3c, 21f)
2 cup(s) (121cal, 2p, 6c, 9f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
9 1/3 oz (438cal, 52p, 0c, 25f)
1 cup(s) (64cal, 3p, 1c, 4f)
Grocery List (41 items)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Dairy and Egg Products
String cheese
2 stick (56g)
Cheese
2 oz (57g)
Cheddar cheese
4 tbsp, shredded (28g)
Cream cheese
2 oz (57g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Butter
1/4 stick (32g)
Eggs
12 1/2 medium (552g)
Heavy cream
1/3 cup (79mL)
Vegetables and Vegetable Products
Romaine lettuce
4 leaf inner (24g)
Jalapeno pepper
1/2 cup, chopped (47g)
Frozen green beans
3 1/3 cup (403g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (687g)
Brussels sprouts
4 oz (113g)
Garlic
2 clove (6g)
Fresh spinach
8 1/2 cup(s) (255g)
Spices and Herbs
Garlic powder
4 dash (2g)
Salt
1/2 oz (15g)
Black pepper
1/8 oz (2g)
Curry powder
2 1/4 tbsp (14g)
Fresh basil
4 leaves (2g)
Fats and Oils
Mayonnaise
2 tbsp (31mL)
Oil
3 oz (93mL)
Balsamic vinaigrette
6 tbsp (91mL)
Marinade sauce
3/4 cup (180mL)
Olive oil
1 oz (32mL)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2290g)
Chicken wings, with skin, raw
2 lbs (908g)
Ground turkey, raw
9 1/3 oz (265g)
Other
Italian seasoning
1/4 tbsp (3g)
French onion dip
4 tbsp (59g)
Pork rinds
1 oz (28g)
Frozen cauliflower
4 cup (454g)
Italian pork sausage, raw
2 link (215g)
Frozen riced cauliflower
1 cup, frozen (106g)
Fruits and Fruit Juices
Clementines
2 fruit (148g)
Blueberries
1/2 cup (74g)
Avocados
1 avocado(s) (201g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
snack prep - 2 days
dinner prep - 2 days
1. Jalapeno popper chicken lettuce wrap
480 cals, 48p, 5c, 29f (per meal)
4 tbsp, shredded (28g)
4 leaf inner (24g)
1/2 cup, chopped (47g)
4 dash (2g)
2 tbsp (30mL)
2 oz (57g)
4 tbsp (70g)
3/4 lbs (340g)
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.
lunch 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. Buttered green beans
100 cals, 2p, 4c, 8f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Basic scrambled eggs
190 cals, 15p, 1c, 14f (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
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.
lunch prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
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
90 cals, 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.
dinner prep - 2 days
1. Marinaded chicken breast
425 cals, 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
70 cals, 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
135 cals, 10p, 2c, 10f (per meal)
breakfast prep - 2 days
1. Blueberries and cream
160 cals, 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
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
dinner prep - 2 days
1. Indian chicken wings
495 cals, 44p, 0c, 34f (per meal)
2 1/4 tbsp (14g)
1/2 tbsp (9g)
1 1/2 lbs (681g)
1 tsp (6mL)
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
60 cals, 2p, 3c, 3f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
1 dash (1g)
2/3 dash, ground (0g)
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.
lunch prep - 1 days
1. Buffalo chicken wings
340 cals, 29p, 0c, 25f (per meal)
4 tsp (20mL)
1/2 lbs (227g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4mL)
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
100 cals, 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.
lunch prep - 2 days
1. Italian sausage
255 cals, 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
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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
120 cals, 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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
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.
dinner prep - 1 days
1. Basic ground turkey
440 cals, 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
65 cals, 3p, 1c, 4f (per meal)
1 clove (3g)
1/2 cup(s) (15g)
1 cup, frozen (106g)
1 tsp (5g)
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.