Meal plan with under 50g carbs
In just a few clicks, generate your own meal plan with under 50g 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, 115g protein, 36g net carbs, 94g fat, 13g fiber per day) cannot be customized.
Day 1
1525cal, 97g protein, 39g net carbs, 99g fat, 23g fiber
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 crisps (261cal, 11p, 3c, 22f)
8 oz (296cal, 51p, 1c, 9f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 2
1525cal, 108g protein, 28g net carbs, 104g fat, 14g fiber
4 oz (233cal, 18p, 0c, 18f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
6 crisps (261cal, 11p, 3c, 22f)
8 oz (296cal, 51p, 1c, 9f)
3 serving(s) (203cal, 4p, 13c, 14f)
Day 3
1475cal, 78g protein, 39g net carbs, 104g fat, 20g fiber
4 oz (233cal, 18p, 0c, 18f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 patties (4oz each) (333cal, 23p, 0c, 27f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 4
1525cal, 145g protein, 44g net carbs, 82g fat, 10g fiber
10 2/3 oz (423cal, 67p, 0c, 17f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 5
1500cal, 129g protein, 36g net carbs, 89g fat, 9g fiber
1 thigh (452cal, 41p, 1c, 32f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
Day 6
1500cal, 123g protein, 33g net carbs, 95g fat, 4g fiber
1 thigh (452cal, 41p, 1c, 32f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 oz (385cal, 38p, 0c, 26f)
1/2 serving(s) (148cal, 5p, 19c, 5f)
Day 7
1450cal, 123g protein, 33g net carbs, 88g fat, 9g fiber
8 oz (410cal, 40p, 0c, 28f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 oz (385cal, 38p, 0c, 26f)
1/2 serving(s) (148cal, 5p, 19c, 5f)
Grocery List (42 items)
Dairy and Egg Products
Cheese
6 oz (169g)
Eggs
9 1/2 large (480g)
Whole milk
1 1/2 cup (360mL)
Blue cheese
1 oz (28g)
Other
Guacamole, store-bought
6 tbsp (93g)
Mixed greens
18 cup (540g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Ground beef (20% fat)
4 oz (113g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Fats and Oils
Salad dressing
1 1/4 cup (298mL)
Olive oil
3 1/2 tsp (17mL)
Oil
1 2/3 oz (50mL)
Ranch dressing
4 tbsp (60mL)
Spices and Herbs
Lemon pepper
1 tbsp (7g)
Salt
3 g (3g)
Black pepper
1/2 g (1g)
Fresh basil
3 leaves (2g)
Paprika
2 dash (1g)
Thyme, dried
4 dash, ground (1g)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1195g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (680g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lemon juice
1/2 tsp (3mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Frank's red hot sauce
4 tsp (19mL)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (309g)
Carrots
5/8 medium (38g)
Romaine lettuce
1 head (631g)
Frozen mixed veggies
2 cup (270g)
Kale leaves
3 cup, chopped (120g)
Frozen corn kernels
3 tbsp (27g)
Frozen peas
5 tbsp (40g)
Garlic
3/8 clove(s) (1g)
Pork Products
Bacon
9 slice(s) (90g)
Pork shoulder
1/2 lbs (227g)
Legumes and Legume Products
Roasted peanuts
4 tbsp (37g)
Soy sauce
2 tsp (9mL)
Snacks
Small granola bar
2 bar (50g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Cereal Grains and Pasta
Brown rice
3 tbsp (38g)
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
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. 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. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Bacon hamburger lettuce wrap
335 cals, 23p, 0c, 27f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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. Veggie fried rice
150 cals, 5p, 19c, 5f (per meal)
1 tsp (6mL)
5/8 large (30g)
3 tbsp (38g)
3 tbsp (27g)
5 tbsp (40g)
2 tsp (9mL)
3/8 clove(s) (1g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package for cooking rice. Should yield about 3 or 4 cups once cooked. Let cool.
2
Heat half of the oil in a large pan over medium heat. Add the garlic and cook for about a minute.
3
Crack the eggs in the pan and gently push them around the pan for 1 or 2 minutes until barely cooked.
4
Add the other half of the oil and the rice and let cook another few minutes. Stir frequently.
5
Add the corn, peas, and soy sauce and stir for another 1-2 minutes.
6
Remove from heat and serve.
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. Slow cooker carnitas
410 cals, 40p, 0c, 28f (per meal)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.