Meal plan with under 75g carbs
In just a few clicks, generate your own meal plan with under 75g 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, 114g protein, 49g net carbs, 90g fat, 13g fiber per day) cannot be customized.
Day 1
1550cal, 109g protein, 59g net carbs, 88g fat, 20g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 sandwich(es) (480cal, 28p, 24c, 29f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
8 oz (317cal, 50p, 0c, 13f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 2
1550cal, 109g protein, 59g net carbs, 88g fat, 20g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 sandwich(es) (480cal, 28p, 24c, 29f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
8 oz (317cal, 50p, 0c, 13f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 3
1550cal, 124g protein, 52g net carbs, 91g fat, 5g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 serving(s) (315cal, 23p, 2c, 23f)
2 1/2 oz (286cal, 16p, 2c, 24f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (184cal, 8p, 36c, 1f)
Day 4
1475cal, 81g protein, 35g net carbs, 108g fat, 12g fiber
3 square(s) (180cal, 2p, 11c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (315cal, 23p, 2c, 23f)
2 1/2 oz (286cal, 16p, 2c, 24f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 5
1475cal, 90g protein, 45g net carbs, 97g fat, 13g fiber
3 square(s) (180cal, 2p, 11c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 link (514cal, 28p, 6c, 42f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (186cal, 28p, 13c, 2f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 6
1500cal, 142g protein, 46g net carbs, 78g fat, 9g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (186cal, 28p, 13c, 2f)
Day 7
1500cal, 142g protein, 46g net carbs, 78g fat, 9g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (186cal, 28p, 13c, 2f)
Grocery List (41 items)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Roasted cashews
3/4 cup, halves and whole (103g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Lemon juice
3/8 fl oz (13mL)
Canned pineapple
3/4 cup, chunks (136g)
Vegetables and Vegetable Products
Tomatoes
10 medium whole (2-3/5" dia) (1213g)
Frozen sugar snap peas
4 cup (576g)
Raw celery
1/3 bunch (174g)
Romaine lettuce
4 leaf outer (112g)
Onion
2 tbsp minced (30g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Garlic
1/2 clove (2g)
Fresh spinach
4 cup(s) (120g)
Spices and Herbs
Black pepper
1 1/4 g (1g)
Salt
3 g (3g)
Lemon pepper
1/2 tbsp (3g)
Cajun seasoning
1/4 tbsp (1g)
Fats and Oils
Olive oil
1 1/2 oz (46mL)
Oil
1 1/2 oz (47mL)
Mayonnaise
4 oz (120mL)
Ranch dressing
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1290g)
Baked Products
Bread
4 slice (128g)
Dairy and Egg Products
Eggs
8 1/4 medium (364g)
Cheese
6 1/2 oz (184g)
Low fat cottage cheese (1% milkfat)
3 1/4 cup (735g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Lentils, raw
4 tbsp (48g)
Finfish and Shellfish Products
Canned salmon
2 5oz can(s) (undrained) (284g)
Other
Chicken bone broth
1/2 cup(s) (mL)
Rotisserie chicken, cooked
6 oz (170g)
Italian pork sausage, raw
2 link (215g)
Chicken, drumsticks, with skin
1 lbs (454g)
Pork rinds
1/2 oz (14g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Beverages
Water
1 cup(s) (239mL)
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.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
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. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Chicken salad sandwich
480 cals, 28p, 24c, 29f (per meal)
1/2 tbsp (8mL)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
2 dash, ground (1g)
1/2 tbsp (8mL)
4 tbsp (60mL)
4 slice (128g)
1 piece (170g)
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
Brush the chicken with oil on each side and place on baking sheet.
3
Bake for 10-15 mins on each side or until chicken is done.
4
Let chicken cool and then chop into bite-sized pieces.
5
Mix all ingredients besides bread and oil together in a bowl.
6
For each sandwich, spread mixture evenly over a slice of bread and top with another slice.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Salmon salad lettuce wrap
315 cals, 23p, 2c, 23f (per meal)
4 leaf outer (112g)
2 dash (0g)
2 dash (1g)
2 5oz can(s) (undrained) (284g)
4 tbsp (60mL)
2 stalk, small (5" long) (34g)
2 tbsp minced (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Bone both rice
185 cals, 8p, 36c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
snack prep - 2 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
dinner prep - 2 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
breakfast prep - 2 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 1 days
1. Italian sausage
515 cals, 28p, 6c, 42f (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)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch 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. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.