1000 calorie low carb vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Boiled eggs, strawberries Pick days Swap	Avocado egg salad sandwich Pick days Swap	Chunky canned soup (non-creamy) Pick days Swap
Tue
Wed	Simple vegetarian chili Pick days Swap
Thu	Cucumber goat cheese bites Pick days Swap	Grilled cheese with mushrooms, yogurt and cucumber Pick days Swap
Fri
Sat	Chunky canned soup (creamy), string cheese Pick days Swap	Goat cheese and marinara stuffed zucchini, milk Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Water

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 2 can(s)

Chunky canned soup (non-creamy varieties)

2 can (~19 oz) (1052g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

lunch prep - 3 days

1. Avocado egg salad sandwich

300 cals, 16p, 16c, 17f (per meal)

Scale to: , 1 1/2 sandwich(es)

Bread

3 slice (96g)

Avocados

3/4 avocado(s) (151g)

Garlic powder

1/2 tbsp (5g)

Salt

3 dash (2g)

Green onions

6 tbsp, chopped (38g)

Tomatoes, halved

1/2 cup cherry tomatoes (84g)

Eggs, hard-boiled and chilled

4 1/2 extra large (252g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(Note: You can store any leftover egg salad in the fridge for a day or two)

breakfast prep - 3 days

1. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 6 egg(s)

Eggs

6 medium (264g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Strawberries

70 cals, 1p, 11c, 1f (per meal)

Scale to: , 4 cup(s)

Strawberries

4 cup, whole (576g)

dinner prep - 3 days

1. Simple vegetarian chili

325 cals, 22p, 26c, 11f (per meal)

Scale to:

Diced tomatoes

3/8 28oz can (298g)

Onion, diced

3/8 small (26g)

Chili beans, with liquid

3/8 can (~16 oz) (168g)

Taco seasoning mix

3/8 packet (13g)

Ranch dressing mix

3/8 packet (1 oz) (11g)

Mexican blend cheese

3 oz (85g)

White beans, canned, drained

3/8 15.5oz can (165g)

Vegetarian burger crumbles

3/8 package (12 oz) (128g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Mix the tomatoes, onion, white beans, chili beans, taco seasoning mix, and ranch dressing mix in a large pot over medium heat. Bring to a boil.

Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through.

Top with cheese to serve.

breakfast prep - 3 days

1. Cucumber goat cheese bites

115 cals, 7p, 3c, 9f (per meal)

Scale to:

Cucumber, sliced

1/4 cucumber (8-1/4") (75g)

Goat cheese

1 oz (28g)

Dried dill weed

4 dash (1g)

Top sliced cucumber with goat cheese and dill.

Serve.

lunch prep - 2 days

1. Grilled cheese with mushrooms

160 cals, 7p, 13c, 8f (per meal)

Scale to:

Mushrooms

4 tbsp, chopped (18g)

Olive oil

1/4 tbsp (4mL)

Thyme

4 dash, ground (1g)

Bread

1 slice(s) (32g)

Sliced cheese

1/2 slice (3/4 oz) (11g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.

Put the cheese on one slice of bread and put the mushrooms on top.

Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.

Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.

2. Yogurt and cucumber

170 cals, 20p, 14c, 4f (per meal)

Scale to:

Cucumber

1 1/3 cucumber (8-1/4") (402g)

Lowfat greek yogurt

1 1/3 cup (374g)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

Slice cucumber and dip in yogurt.

dinner prep - 1 days

1. Goat cheese and marinara stuffed zucchini

190 cals, 11p, 10c, 10f (per meal)

For 1 Meal

Zucchini

1 large (323g)

Pasta sauce

4 tbsp (65g)

Goat cheese

1 oz (28g)

Preheat oven to 400°F (200°C).

Cut a zucchini in half from stem to base.

Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.

Add the pasta sauce to the cavity and top with the goat cheese.

Place on a baking sheet and cook for about 15-20 minutes. Serve.

2. Milk

150 cals, 8p, 12c, 8f (per meal)

For 1 Meal

Whole milk

1 cup (240mL)

lunch prep - 1 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

For 1 Meal

Chunky canned soup (creamy varieties)

1/2 can (~19 oz) (267g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. String cheese

165 cals, 13p, 3c, 11f (per meal)

For 1 Meal

String cheese

2 stick (56g)

1000 calorie low carb vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan