Meal plan with under 65g carbs
In just a few clicks, generate your own meal plan with under 65g 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, 118g protein, 48g net carbs, 81g fat, 22g fiber per day) cannot be customized.
Day 1
1475cal, 106g protein, 55g net carbs, 85g fat, 17g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 serving(s) (286cal, 29p, 20c, 8f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2/3 serving(s) (300cal, 35p, 7c, 13f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
Day 2
1500cal, 149g protein, 15g net carbs, 92g fat, 7g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
10 2/3 oz (423cal, 67p, 0c, 17f)
2 carrots(s) (106cal, 1p, 10c, 5f)
Day 3
1450cal, 113g protein, 50g net carbs, 78g fat, 24g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
10 2/3 oz (423cal, 67p, 0c, 17f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 cup (27cal, 2p, 3c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Day 4
1500cal, 90g protein, 50g net carbs, 90g fat, 32g fiber
1/2 serving(s) (226cal, 11p, 7c, 15f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup (27cal, 2p, 3c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
Day 5
1475cal, 152g protein, 55g net carbs, 63g fat, 21g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 serving(s) (100cal, 4p, 2c, 7f)
12 oz (469cal, 80p, 4c, 14f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
4 oz (181cal, 27p, 3c, 6f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 6
1450cal, 97g protein, 60g net carbs, 81g fat, 25g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 wrap(s) (253cal, 17p, 12c, 14f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
4 oz (181cal, 27p, 3c, 6f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 7
1500cal, 117g protein, 48g net carbs, 83g fat, 25g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 wrap(s) (253cal, 17p, 12c, 14f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Grocery List (47 items)
Dairy and Egg Products
Cheese
1/3 lbs (134g)
Eggs
8 1/2 large (425g)
Butter
1 tbsp (14g)
Whole milk
1 1/2 cup (360mL)
Egg whites
6 large (198g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Romano cheese
3 dash (1g)
Nut and Seed Products
Walnuts
1 oz (30g)
Roasted cashews
6 3/4 tbsp, halves and whole (57g)
Almonds
3/4 cup, whole (113g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/3 lbs (1483g)
Ground turkey, raw
1/2 lbs (227g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/3 tsp (0mL)
Salsa
1/2 jar (~16 oz) (209g)
Spices and Herbs
Thyme, dried
1 1/2 dash, leaves (0g)
Paprika
1/2 tsp (1g)
Salt
1/3 oz (9g)
Black pepper
4 g (4g)
Garlic powder
4 dash (2g)
Taco seasoning mix
1/2 tbsp (4g)
Fats and Oils
Oil
1 1/2 oz (50mL)
Olive oil
1 3/4 oz (55mL)
Raspberry walnut vinaigrette
2 tsp (10mL)
Vegetables and Vegetable Products
Carrots
11 medium (674g)
Beets, precooked (canned or refrigerated)
2 2/3 oz (76g)
Frozen broccoli
5 3/4 oz (162g)
Sweet potatoes
5/6 sweetpotato, 5" long (172g)
Bell pepper
2 large (302g)
Onion
5/6 medium (2-1/2" dia) (89g)
Sugar snap peas
2 cup, whole (126g)
Garlic
1 1/2 clove (5g)
Fresh spinach
1 1/3 10oz package (381g)
Tomatoes
2 medium whole (2-3/5" dia) (248g)
Mushrooms
1/2 cup, pieces or slices (35g)
Pork Products
Bacon
6 slice(s) (60g)
Sausages and Luncheon Meats
Ham cold cuts
2/3 lbs (297g)
Other
Guacamole, store-bought
1 cup (247g)
Mixed greens
1 1/4 cup (38g)
Fruits and Fruit Juices
Peach
5 medium (2-2/3" dia) (750g)
Avocados
3 avocado(s) (578g)
Lime juice
1 1/3 fl oz (41mL)
Dried cranberries
2 tsp (7g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (387g)
Beverages
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Snacks
Tortilla chips
1 oz (28g)
Legumes and Legume Products
Hummus
3 tbsp (46g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
snack prep - 2 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 1 days
1. Chicken beet & carrot salad bowl
300 cals, 35p, 8c, 14f (per meal)
1/3 lbs (149g)
1/3 tsp (0mL)
1 1/3 dash, leaves (0g)
2 tsp (10mL)
1/3 medium (20g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Chicken-broccoli-sweet potato bowl
285 cals, 29p, 20c, 8f (per meal)
1/4 package (71g)
1/2 sweetpotato, 5" long (105g)
2 dash (1g)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
breakfast prep - 2 days
1. Southwest bacon omelet
285 cals, 20p, 2c, 22f (per meal)
2 large (100g)
2 slice(s) (20g)
1 tsp (5mL)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the bell pepper, onion, and bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
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. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
1. Basic ground turkey
375 cals, 45p, 0c, 22f (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-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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Ham tacos
475 cals, 27p, 9c, 33f (per meal)
4 slice (92g)
1/2 cup (124g)
4 tbsp (72g)
4 tbsp, shredded (28g)
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
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Sugar snap peas
25 cals, 2p, 3c, 0f (per meal)
2 cup, whole (126g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
225 cals, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/2 avocado(s) (101g)
1/3 cup, chopped, cooked (60g)
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
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.
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
115 cals, 18p, 3c, 3f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 2/3 tbsp, pieces or slices (12g)
1/2 large (25g)
2 large (66g)
4 tbsp (57g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Southwest chicken
180 cals, 27p, 3c, 7f (per meal)
1 tsp (5mL)
1 tbsp, shredded (7g)
1/2 tbsp (4g)
1/2 lbs (224g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Chips and salsa
80 cals, 2p, 10c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
lunch prep - 1 days
1. Hummus crusted chicken
470 cals, 80p, 4c, 14f (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
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. 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. Ham, bacon, avocado wrap
255 cals, 17p, 12c, 14f (per meal)
1/8 avocado(s) (25g)
1 slice(s) (10g)
2 oz (57g)
1/2 tortilla (approx 7-8" dia) (25g)
1 tbsp, shredded (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
dinner prep - 1 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1/3 small (22g)
1 1/4 can (215g)
5 tbsp, chopped (56g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.