Meal plan with under 55g carbs
In just a few clicks, generate your own meal plan with under 55g 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, 87g protein, 40g net carbs, 100g fat, 20g fiber per day) cannot be customized.
Day 1
1500cal, 129g protein, 25g net carbs, 95g fat, 9g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
12 oz (510cal, 65p, 0c, 28f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
8 oz (410cal, 40p, 0c, 28f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
Day 2
1500cal, 106g protein, 34g net carbs, 100g fat, 11g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
12 oz (510cal, 65p, 0c, 28f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 serving(s) (410cal, 17p, 9c, 33f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
Day 3
1500cal, 72g protein, 44g net carbs, 105g fat, 23g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
5 1/3 oz (372cal, 34p, 6c, 23f)
1 serving(s) (116cal, 3p, 6c, 8f)
Day 4
1500cal, 58g protein, 44g net carbs, 112g fat, 23g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (454cal, 23p, 3c, 38f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
Day 5
1500cal, 77g protein, 43g net carbs, 101g fat, 27g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
3/4 serving(s) (420cal, 36p, 6c, 27f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 6
1450cal, 89g protein, 48g net carbs, 92g fat, 21g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 lettuce wrap(s) (223cal, 16p, 4c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
3/4 serving(s) (420cal, 36p, 6c, 27f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 7
1450cal, 78g protein, 45g net carbs, 97g fat, 23g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 lettuce wrap(s) (223cal, 16p, 4c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
Grocery List (52 items)
Baked Products
Bread
10 slice (320g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Dried cranberries
4 tsp (13g)
Lemon juice
1/2 tbsp (8mL)
Blueberries
1/2 cup (74g)
Pork Products
Pork shoulder
1/2 lbs (227g)
Bacon
3 slice(s) (30g)
Nut and Seed Products
Walnuts
1 2/3 oz (47g)
Almonds
1 cup, whole (134g)
Sunflower kernels
2 1/4 oz (65g)
Vegetables and Vegetable Products
Fresh spinach
1/4 6oz package (43g)
Brussels sprouts
4 oz (113g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (288g)
Bell pepper
2 large (322g)
Onion
1 1/4 medium (2-1/2" dia) (139g)
Cauliflower
1/2 head small (4" dia.) (133g)
Fresh ginger
1 1/2 tbsp (9g)
Garlic
3 clove(s) (9g)
Carrots
1/4 medium (15g)
Romaine lettuce
3/8 head (262g)
Baby carrots
16 medium (160g)
Fats and Oils
Raspberry walnut vinaigrette
4 tsp (19mL)
Olive oil
1 oz (29mL)
Oil
1 1/2 oz (42mL)
Salad dressing
3/4 tbsp (11mL)
Dairy and Egg Products
Romano cheese
1/4 tbsp (2g)
Eggs
13 1/2 medium (599g)
Butter
1/4 stick (28g)
Sliced cheese
2 slice (1 oz) (56g)
Goat cheese
2 oz (57g)
Provolone cheese
1 slice(s) (28g)
Whole milk
1 1/2 cup (360mL)
Cheese
1 3/4 oz (49g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1 1/2 g (1g)
Paprika
2 dash (1g)
Thyme, dried
1/8 oz (1g)
Brown deli mustard
1/2 tbsp (8g)
Fresh basil
3 leaves (2g)
Garlic powder
1 tsp (3g)
Poultry Products
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Chicken thighs, with bone and skin, raw
1/3 lbs (151g)
Sausages and Luncheon Meats
Pepperoni
12 slices (24g)
Bratwurst, pork, cooked
4 oz (113g)
Ham cold cuts
3 slice (69g)
Other
Italian seasoning
1/4 tbsp (3g)
Mixed greens
2 cup (60g)
Guacamole, store-bought
6 tbsp (93g)
Sweets
Honey
1 tsp (7g)
Beef Products
Sirloin steak, raw
1 lbs (453g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner 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. Cranberry spinach salad
95 cals, 2p, 7c, 6f (per meal)
2 tsp (7g)
2 tsp, chopped (5g)
1/8 6oz package (21g)
2 tsp (10mL)
3 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 2 days
1. Basic chicken thighs
510 cals, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
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.
breakfast prep - 2 days
1. Egg-crust breakfast pizza
265 cals, 17p, 2c, 21f (per meal)
4 extra large (224g)
1/2 cup, chopped (90g)
12 slices (24g)
2 tsp (10mL)
4 dash (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs and seasonings in a small bowl.
2
Heat oil of choice in a skillet (make sure the size of your skillet will fit the amount of eggs nicely) over medium-high heat.
3
Pour eggs into skillet and spread them in an even layer on the bottom of the skillet.
4
Cook eggs a couple minutes, just until the bottom starts to set.
5
Put toppings (tomato, pepperoni, any other vegetables you have on hand) onto egg mixture and continue cooking until eggs are done and toppings are warmed.
6
Serve.
dinner prep - 1 days
1. Bratwurst skillet
410 cals, 17p, 9c, 33f (per meal)
3/4 cup, sliced (69g)
2 dash (1g)
4 oz (113g)
6 tbsp, sliced (43g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat large skillet over medium heat. Add bratwurst slices. Cover and cook for about 5 minutes until browned. Remove and set aside.
2
Drain all but 1 tablespoon of drippings from the skillet.
3
Add peppers, onion, and paprika to the skillet. Cook for about 5 minutes, stirring frequently, until vegetables are tender.
4
Add bratwurst into skillet; stir.
5
Serve.
2. Cranberry spinach salad
95 cals, 2p, 7c, 6f (per meal)
2 tsp (7g)
2 tsp, chopped (5g)
1/8 6oz package (21g)
2 tsp (10mL)
3 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1/2 tbsp (8g)
1 tsp (7g)
1/3 tsp, ground (0g)
2/3 dash (1g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Roasted cauliflower
115 cals, 3p, 6c, 8f (per meal)
2 dash, leaves (0g)
1/2 head small (4" dia.) (133g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
snack prep - 3 days
1. 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.
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.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Bacon & goat cheese salad
455 cals, 23p, 3c, 38f (per meal)
2 tsp (8g)
2 slice(s) (20g)
2 tsp (10mL)
2 oz (57g)
2 cup (60g)
Recipe has been scaled from original by 2x. 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.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1/2 cup (74g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Pepper steak stir fry
420 cals, 36p, 7c, 27f (per meal)
3/4 lbs (340g)
1 1/2 medium (179g)
1 1/2 tbsp (9g)
3 clove(s) (9g)
3 dash, ground (1g)
3/4 tbsp (11mL)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
2
Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
3
Put steak into skillet and cook until brown, about 2-3 minutes.
4
Add vegetables back into the pan and cook for another minute or so.
5
Serve.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (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.
lunch prep - 1 days
1. Avocado and bacon egg salad sandwich
330 cals, 18p, 14c, 20f (per meal)
1 1/2 large (75g)
1 dash (1g)
4 dash (2g)
1 slice(s) (10g)
1/4 avocado(s) (50g)
1 slice (32g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
snack prep - 2 days
1. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 2 days
1. Philly cheesesteak lettuce wrap
225 cals, 16p, 4c, 16f (per meal)
2 tsp (10mL)
2 dash (1g)
1 slice(s) (28g)
1/2 medium (2-1/2" dia) (55g)
1 small (74g)
4 oz (113g)
2 leaf inner (12g)
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
breakfast prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
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
