• Your total carbohydrate intake should be below 100 grams per day, and less than 1400 calories per day. You may personalize this goal based off your physical parameters.
  • You are not permitted to eat anything outside of this menu, except for 1 “cheat meal” per week where you can eat out if you wish.
  • Eat 2 meals per day. The order of the meals is just a suggestion. Some people omit some of the lunch options and repeat meals multiple days, and that is fine. 
  • Eat up to 2 snacks/desserts from snack and dessert list. Fruit counts as a snack. 
  • Drink only water, tea, coffee, and sugar-free beverages. 


  • You should already have the pantry items.
  • The meal plan has an option to print out a shopping list (or you can just read the list using your smart phone. You can even cross items off the list while shopping by tapping on the name of the item) 

Lunches this week

  • Hummus wrap370 calories, 31gm carb.
  • Astro veggie burger
  • Soba noodle slaw with peanut dressing275 calories, 28gm carb. A cabbage and brussels sprouts slaw with soba noodles, tossed in sesame-ginger peanut sauce. This can be prepared in 20 minutes, makes 3 meals, and will last in the fridge for 3 days.
  • Trejo burritos550 calories, 45gm carb. Store-bought frozen burritos are convenient, but are loaded with unhealthy additives and are bland. You can do far better yourself, without much effort. Chili, onion, and lime-seasoned zucchini with black beans serve as the base, finished with creamy monterrey jack and avocado.
  • Tuna salad wrap535 calories, 38gm carb (If you use bibb lettuce wrap instead of tortilla, the 335 calories and 4gm carb). Classic tuna salad is a satisfying and healthy lunch. This recipe makes 2 lunches and stores in the fridge for 3 days.

Dinners this week