1000 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1000 calorie low carb vegetarian meal plan 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 (1000cal, 96g protein, 52g net carbs, 39g fat, 14g fiber per day) cannot be customized.
Day 1
1025cal, 94g protein, 58g net carbs, 40g fat, 16g fiber
3 tender(s) (171cal, 12p, 15c, 7f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1000cal, 92g protein, 45g net carbs, 44g fat, 14g fiber
1/2 serving(s) (211cal, 17p, 14c, 9f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
950cal, 88g protein, 39g net carbs, 42g fat, 12g fiber
1/2 serving(s) (211cal, 17p, 14c, 9f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cal, 96g protein, 59g net carbs, 37g fat, 13g fiber
3/4 cup(s) (116cal, 10p, 13c, 3f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1000cal, 96g protein, 61g net carbs, 35g fat, 15g fiber
3/4 cup(s) (116cal, 10p, 13c, 3f)
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1000cal, 100g protein, 56g net carbs, 36g fat, 14g fiber
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cal, 103g protein, 50g net carbs, 40g fat, 15g fiber
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (56 items)
Beverages
Water
14 cup(s) (3358mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Canned black olives
6 large (26g)
Lemon juice
1 tbsp (15mL)
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Avocados
1/4 avocado(s) (50g)
Other
Vegan chik'n strips
5 oz (142g)
Mixed greens
1 1/2 package (5.5 oz) (217g)
Meatless chik'n tenders
3 pieces (77g)
Sriracha chili sauce
3/4 tbsp (11g)
Italian seasoning
3 dash (1g)
Vegan sausage
1/2 sausage (50g)
Chickpea pasta
1/4 box (50g)
Legumes and Legume Products
Chickpeas, canned
1/3 cup (80g)
Soy sauce
1 oz (20mL)
Peanut butter
1 tbsp (16g)
Firm tofu
1/2 lbs (198g)
Dairy and Egg Products
Nonfat greek yogurt
3 tbsp (52g)
Goat cheese
1/2 oz (14g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Plain lowfat yogurt
1 1/2 cup (368g)
Fresh mozzarella cheese
1 oz (28g)
Cheese
1/2 cup, shredded (57g)
Feta cheese
2 oz (57g)
Whole milk
2 1/3 cup (559mL)
Eggs
3 1/2 large (175g)
Vegetables and Vegetable Products
Tomatoes
6 2/3 medium whole (2-3/5" dia) (819g)
Onion
1/3 small (23g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Ketchup
3/4 tbsp (13g)
Garlic
1 1/2 clove(s) (5g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Zucchini
1/2 large (162g)
Broccoli
1/2 cup chopped (46g)
Carrots
7 1/2 medium (458g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Mushrooms
1 1/2 oz (43g)
Fresh spinach
1/2 cup(s) (15g)
Green onions
2 tbsp, chopped (13g)
Fats and Oils
Oil
2 1/3 oz (71mL)
Balsamic vinaigrette
2 2/3 tbsp (40mL)
Salad dressing
1 1/2 tbsp (23mL)
Spices and Herbs
Paprika
4 dash (1g)
Thyme, dried
4 dash, leaves (0g)
Garlic powder
1 tsp (3g)
Ground coriander
2 dash (0g)
Ground cumin
2 dash (1g)
Black pepper
1/2 dash, ground (0g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Rosemary
2 dash (0g)
Nut and Seed Products
Walnuts
6 tbsp shelled (50 halves) (38g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Baked Products
Bread crumbs
2 3/4 tbsp (18g)
Bread
1/4 lbs (96g)
Soups, Sauces, and Gravies
Pasta sauce
2 tbsp (33g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Mediterranean chik'n salad with lemon yogurt dressing
330 cals, 21p, 11c, 20f (per meal)
5 oz (142g)
1 1/2 cup (45g)
1/3 cup (80g)
6 large (26g)
3 tbsp (52g)
1/2 cup cherry tomatoes (74g)
1/3 small (23g)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash (1g)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Crispy tenders
170 cals, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
lunch prep - 2 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
4 oz (113g)
2 2/3 tbsp (18g)
4 dash (2g)
2 dash (0g)
2 dash (1g)
1/2 dash, ground (0g)
1 tbsp (15mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
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
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
170 cals, 10p, 5c, 12f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
95 cals, 5p, 5c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
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.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Baked feta chickpea pasta
205 cals, 11p, 14c, 10f (per meal)
1/2 clove(s) (2g)
1 dash (0g)
1/4 box (50g)
1/2 cup(s) (15g)
2 oz (57g)
1/4 tbsp (4mL)
5 oz, cherry tomatoes (142g)
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
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
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.
lunch prep - 1 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
1 1/2 large (75g)
1 slice (32g)
1/4 avocado(s) (50g)
4 dash (2g)
2 tbsp, chopped (13g)
3 tbsp cherry tomatoes (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.