Plan Overview
5 days, under 50g net carbs daily, $39/week. Two rotating bases (cauliflower rice Mon–Wed, spaghetti squash Thu–Fri) prevent the monotony that kills most low carb meal prep attempts. Two proteins (chicken thighs + ground turkey) cover every lunch and dinner.
Shopping List (~$39)
| Item | Cost (2026 Walmart) | Provides |
|---|---|---|
| Bone-in chicken thighs, 2 lbs | $3.98–$4.98 | 5 lunch portions |
| Ground turkey 93% lean, 1 lb | $3.49–$4.99 | 5 dinner portions |
| Eggs, 12-count | $3.49 | Breakfast egg cups + snacks |
| Cauliflower, 1 large head | $2.49 | Mon–Wed base |
| Spaghetti squash, 1 medium (2.5 lb) | $2.50 | Thu–Fri base |
| Broccoli florets, 32oz frozen | $2.18 | Vegetable all week |
| Bell peppers, 3-pack | $3.49 | Roasted veg + ground turkey |
| Zucchini, 2 medium | $1.49 | Roasted veg |
| Olive oil (amortised) | $0.80/week | Fat source — the calorie filler |
| Shredded cheddar, 8oz | $2.49 | Container topping + fat addition |
| Greek yogurt 0%, 16oz | $2.49 | Breakfast + sauces |
| Pesto, small jar | $3.49 | Sauce rotation |
| Spices amortised (smoked paprika, garlic, cumin, chili) | $0.60/week | Seasoning all week |
| TOTAL | ~$33–$39 | 5 breakfasts, 5 lunches, 5 dinners |
Sunday Prep Timeline (90 Minutes)
- 0:00 — Oven to 425°F (220°C). Spaghetti squash halved, cut-side down, at 400°F (200°C) on lowest rack. Timer 40 min.
- 0:05 — Season chicken thighs. Into oven on top rack. Timer 35 min.
- 0:10 — Rice cauliflower. Spread on towel. Squeeze moisture out twice. Cook in skillet 5 min.
- 0:20 — Brown ground turkey to 165°F (74°C). Season with cumin + chili + garlic. Add ¼ cup broth last 2 min for moisture.
- 0:30 — Make 5 egg muffin cups (3 eggs + veg each, 350°F/175°C, 18 min). Roast bell peppers + zucchini (25 min alongside chicken).
- 0:45 — Chicken out. Vegetables out. Scrape spaghetti squash strands.
- 0:50 — Spread everything to cool 20 min. Hard-boil 6 eggs (12 min at boil, ice bath).
- 1:15 — Portion: Mon–Wed containers = cauliflower rice + chicken + vegetables. Thu–Fri containers = spaghetti squash + ground turkey + vegetables. Cheese and sauce separate.
- 1:30 — Done.
Daily Meal Plan — Monday Through Friday
Monday–Wednesday (cauliflower rice base)
Breakfast: 3 egg muffin cups + ½ avocado fresh → 280 cal, 20g protein, 5g net carbs
Lunch: Chicken thigh + cauliflower rice + roasted vegetables + pesto → 420 cal, 34g protein, 8g net carbs
Dinner: Ground turkey + bell pepper + shredded cheese + cumin sauce → 440 cal, 32g protein, 9g net carbs
Snack: 2 hard-boiled eggs + 1oz almonds → 235 cal, 14g protein, 2g net carbs
Daily total: ~1,375 cal, 100g protein, ~24g net carbs
Add 2 tbsp olive oil to lunch or dinner to reach 1,615 cal. Adjust to your calorie target.
Thursday–Friday (spaghetti squash base)
Breakfast: Greek yogurt (¾ cup) + 2 tbsp almond butter → 290 cal, 22g protein, 10g net carbs
Lunch: Ground turkey + spaghetti squash + roasted broccoli + tahini → 460 cal, 32g protein, 14g net carbs
Dinner: Remaining chicken (day 4 — safe per USDA FoodKeeper cooked poultry 4 days) + vegetables + cheese → 420 cal, 34g protein, 8g net carbs
Snack: 2 hard-boiled eggs → 140 cal, 12g protein, 1g net carbs
Daily total: ~1,310 cal, 100g protein, ~33g net carbs
Storage Reference (USDA FoodKeeper)
| Component | Fridge Life | Notes |
|---|---|---|
| Cooked chicken thighs | 4 days | Eat Mon–Thu. Freeze Fri portion on Sunday. |
| Ground turkey (cooked) | 4 days | Add ¼ cup broth before storing to prevent drying. |
| Cauliflower rice (cooked) | 4 days | Most time-sensitive component — priority Mon–Wed. |
| Spaghetti squash (cooked) | 5 days | Best low carb base for Thu–Fri. |
| Roasted vegetables | 4–5 days | Texture softens — still safe all week. |
| Hard-boiled eggs in shell | 7 days | Peel only at eating time. |
| Egg muffin cups | 3–4 days | Eat Mon–Thu. Freeze remainder on Sunday. |