Meal plan with under 70g carbs
In just a few clicks, generate your own meal plan with under 70g 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, 103g protein, 43g net carbs, 95g fat, 17g fiber per day) cannot be customized.
Day 1
1500cal, 99g protein, 52g net carbs, 94g fat, 14g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (467cal, 36p, 0c, 36f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 2
1475cal, 73g protein, 62g net carbs, 93g fat, 23g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 3
1550cal, 90g protein, 56g net carbs, 97g fat, 22g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
2 2/3 ham taco(s) (316cal, 18p, 6c, 22f)
1 oz (114cal, 7p, 1c, 9f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 square(s) (120cal, 2p, 7c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 burger(s) (399cal, 37p, 28c, 15f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 4
1475cal, 106g protein, 40g net carbs, 90g fat, 20g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
2 2/3 ham taco(s) (316cal, 18p, 6c, 22f)
1 oz (114cal, 7p, 1c, 9f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 square(s) (120cal, 2p, 7c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
8 oz (380cal, 55p, 11c, 13f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
Day 5
1550cal, 99g protein, 31g net carbs, 109g fat, 12g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 thigh (452cal, 41p, 1c, 32f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
4 oz steak (302cal, 24p, 4c, 21f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 6
1500cal, 129g protein, 20g net carbs, 95g fat, 13g fiber
1 thigh (452cal, 41p, 1c, 32f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
8 oz (395cal, 59p, 1c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 7
1475cal, 122g protein, 42g net carbs, 83g fat, 19g fiber
1 sandwich(es) (370cal, 28p, 25c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
8 oz (395cal, 59p, 1c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Grocery List (53 items)
Finfish and Shellfish Products
Canned tuna
1 can (171g)
Baked Products
Crackers
10 crackers (35g)
Bread
4 slice (128g)
Hamburger buns
1 bun(s) (51g)
Dairy and Egg Products
Eggs
12 large (600g)
Provolone cheese
2 slice(s) (56g)
Cheese
4 oz (108g)
Whole milk
2/3 cup (161mL)
Butter
1 1/4 tbsp (18g)
Blue cheese
1 oz (28g)
Goat cheese
2 oz (57g)
Fruits and Fruit Juices
Orange
2 orange (308g)
Lime juice
5/6 fl oz (25mL)
Avocados
1 avocado(s) (201g)
Raspberries
1 1/2 cup (185g)
Fats and Oils
Oil
2 1/4 oz (68mL)
Ranch dressing
1 tbsp (15mL)
Olive oil
1 3/4 oz (54mL)
Salad dressing
1 tsp (6mL)
Other
Italian seasoning
1/4 tbsp (3g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Guacamole, store-bought
10 oz (289g)
Teriyaki sauce
3 oz (75mL)
Vegetables and Vegetable Products
Onion
1 1/2 medium (2-1/2" dia) (171g)
Bell pepper
3 large (504g)
Romaine lettuce
1/4 head (149g)
Tomatoes
5 medium whole (2-3/5" dia) (633g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Frozen broccoli
2 1/2 cup (228g)
Cucumber
4 slices (28g)
Carrots
1/8 medium (8g)
Shallots
1/4 shallot (28g)
Fresh spinach
13 1/2 cup(s) (405g)
Garlic
1 1/2 clove (5g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Ground beef (93% lean)
6 oz (170g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Salsa
1/3 cup (96g)
Vegetable broth
1/8 cup(s) (mL)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
3 g (3g)
Garlic powder
3 dash (1g)
Paprika
1 1/4 tsp (3g)
Thyme, dried
3 dash, ground (1g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Sausages and Luncheon Meats
Ham cold cuts
5 1/3 slice (123g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Pork Products
Bacon
12 slice(s) (120g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (672g)
Chicken thighs, with bone and skin, raw
2 thigh (6 oz ea) (340g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Snacks
Rice cakes, any flavor
1 1/2 cakes (14g)
snack prep - 2 days
1. Tuna and crackers
140 cals, 11p, 11c, 6f (per meal)
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 - 2 days
1. Philly cheesesteak lettuce wrap
445 cals, 32p, 7c, 31f (per meal)
4 tsp (20mL)
4 dash (2g)
2 slice(s) (56g)
1 medium (2-1/2" dia) (110g)
2 small (148g)
1/2 lbs (227g)
4 leaf inner (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (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.
breakfast prep - 2 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
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
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 2 days
1. Ham tacos
315 cals, 18p, 6c, 22f (per meal)
2 2/3 slice (61g)
1/3 cup (82g)
2 2/3 tbsp (48g)
2 2/3 tbsp, shredded (19g)
Recipe has been scaled from original by 0.67x. 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
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Teriyaki burgers
400 cals, 37p, 28c, 15f (per meal)
1/4 tsp (1mL)
1 bun(s) (51g)
1 tbsp (15mL)
4 slices (28g)
6 oz (170g)
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 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.
breakfast prep - 3 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.
dinner prep - 1 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. 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 - 3 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Steak with shallot sauce
305 cals, 24p, 4c, 21f (per meal)
1/4 tbsp (4mL)
1/4 tbsp (4g)
1/8 cup(s) (mL)
1/4 shallot (28g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and 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.
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. Cooked peppers
120 cals, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 2 days
1. Goat cheese & spinach hasselback chicken
395 cals, 59p, 1c, 17f (per meal)
1 lbs (448g)
1 1/2 cup(s) (45g)
2 tbsp, shredded (14g)
1 tsp (2g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and line walled baking sheet with foil.
2
In a small saucepan over low heat, add the goat cheese and spinach and mix until spinach has wilted, about a minute. Set aside.
3
Place chicken on baking sheet and cut slits all down the breast, cutting deep but not all the way through.
4
Stuff slits with spinach mixture.
5
Sprinkle paprika, a pinch of salt and pepper, and shredded cheese on top and bake for 20-25 minutes or until done.
6
Optional: Broil for a minute or two to brown the cheese.
7
Serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (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.
breakfast prep - 2 days
1. Bacon
150 cals, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. 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. Avocado tuna salad sandwich
370 cals, 28p, 25c, 14f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
1/2 can (86g)
2 slice (64g)
1/8 small (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
