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 (1000cals, 99g protein, 51g net carbs, 38g fat 15g fiber per day) cannot be customized.
Day 1
950cals, 93g protein, 54g net carbs, 34g fat 15g fiber per day
1 mini muffin(s) (61cal, 5p, 0c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
3/4 serving(s) (323cal, 22p, 26c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1000cals, 93g protein, 46g net carbs, 41g fat 17g fiber per day
1 mini muffin(s) (61cal, 5p, 0c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
2 serving(s) (199cal, 7p, 5c, 14f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cals, 102g protein, 51g net carbs, 41g fat 14g fiber per day
1/2 serving(s) (201cal, 5p, 18c, 11f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cals, 102g protein, 61g net carbs, 38g fat 12g fiber per day
3/4 serving(s) (270cal, 7p, 32c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1025cals, 94g protein, 46g net carbs, 45g fat 14g fiber per day
2 tender(s) (114cal, 8p, 10c, 5f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
975cals, 103g protein, 42g net carbs, 38g fat 16g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1000cals, 102g protein, 56g net carbs, 32g fat 21g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (54 items)
Vegetables and Vegetable Products
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Fresh spinach
8 1/4 cup(s) (248g)
Sun-dried tomatoes
1 oz (28g)
Tomatoes
1 slice(s), thin/small (15g)
Onion
1/2 small (35g)
Garlic
2 clove(s) (6g)
Butternut squash, raw
6 tbsp, cubes (53g)
Frozen peas
1 1/2 tbsp (13g)
Asparagus
1 1/2 spear, medium (5-1/4" to 7" long) (24g)
Ketchup
1/2 tbsp (9g)
Broccoli
1/2 cup chopped (46g)
Romaine lettuce
2 cup shredded (94g)
Kale leaves
1 cup, chopped (40g)
Dairy and Egg Products
Provolone cheese
2 slice(s) (56g)
Goat cheese
1 tbsp (14g)
Eggs
13 large (650g)
Whole milk
1 cup(s) (240mL)
Mexican blend cheese
1 oz (28g)
Feta cheese
1/2 tbsp (5g)
Parmesan cheese
1 3/4 tbsp (9g)
Nonfat greek yogurt, plain
1 tbsp (18g)
String cheese
1 stick (28g)
Fats and Oils
Olive oil
1 1/4 oz (39mL)
Oil
2 tsp (10mL)
Salad dressing
3 tbsp (45mL)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Vegetable broth
2 3/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Baked Products
Bread
2 slice (64g)
Beverages
Water
15 1/2 cup (3725mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Ranch dressing mix
1/8 packet (1 oz) (4g)
Diced tomatoes
1/8 28oz can (99g)
Vegan sausage
2 sausage (200g)
Mixed greens
3 cup (90g)
Risotto rice, dry
3 tbsp (34g)
Meatless chik'n tenders
2 pieces (51g)
Veggie burger patty
4 patty (284g)
Legumes and Legume Products
Vegetarian burger crumbles
1/4 package (12 oz) (93g)
White beans, canned
1/8 can(s) (55g)
Chili beans
1/8 can (~16 oz) (56g)
Lentils, raw
6 tbsp (72g)
Chickpeas, canned
1/2 can (224g)
Spices and Herbs
Taco seasoning mix
1/8 packet (4g)
Salt
1/3 tsp (2g)
Black pepper
2 dash, ground (1g)
Dijon mustard
1 tsp (5g)
Fruits and Fruit Juices
Raspberries
1 1/2 cup (185g)
Blueberries
1/2 cup (74g)
Lemon juice
1/2 tbsp (8mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 1/2 tbsp (11g)
Roasted cashews
2 tbsp (17g)
Walnuts
4 tbsp, shelled (25g)
Cereal Grains and Pasta
Quinoa, uncooked
2 tbsp (21g)
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
273cal, 14p, 19c, 14f (per meal)
1 slice(s) (28g)
1/2 tsp (3mL)
1/8 cup(s) (4g)
1/2 oz (14g)
1/2 tbsp (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
61cal, 5p, 0c, 5f (per meal)
1 slice(s), thin/small (15g)
1 tbsp (14g)
1 large (50g)
1 tsp (5mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Simple vegetarian chili
323cal, 22p, 26c, 11f (per meal)
1/8 small (9g)
1 oz (28g)
1/8 packet (1 oz) (4g)
1/8 package (12 oz) (43g)
1/8 can(s) (55g)
1/8 packet (4g)
1/8 can (~16 oz) (56g)
1/8 28oz can (99g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
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.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through.
3
Top with cheese to serve.
dinner prep - 1 days
1. Vegan crumbles
73cal, 9p, 1c, 2f (per meal)
1/2 cup (50g)
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
3. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
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.
breakfast prep - 3 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (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. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
87cal, 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.
dinner prep - 1 days
1. Butternut squash quinoa salad
201cal, 5p, 18c, 11f (per meal)
6 tbsp, cubes (53g)
1/2 tbsp (5g)
1/2 tbsp (4g)
2 tbsp (21g)
1/2 tbsp (8mL)
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
Toss butternut squash cubes with just half the oil and salt/pepper to taste. Arrange on a baking sheet and cook for 25-30 minutes until tender.
3
Meanwhile, cook quinoa according to package.
4
Transfer quinoa to bowl and top with butternut squash, pumpkin seeds, and feta. Drizzle with remaining olive oil and serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Asparagus and pea risotto
270cal, 7p, 32c, 12f (per meal)
3/4 tbsp (4g)
3/8 small (26g)
3/4 cup(s) (mL)
3 tbsp (34g)
3/4 tbsp (11mL)
1 1/2 tbsp (13g)
1 1/2 spear, medium (5-1/4" to 7" long) (24g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Chop asparagus to desired length and add with peas to vegetable stock. Simmer for 10 minutes. Once finished, strain and separate the stock from the vegetables.
2
While stock is simmering, heat half of the oil in a pan and fry the onion for 5-6 minutes until soft. Pour in rice and continue to cook for 1-2 minutes, stirring consistently.
3
Over the next 7 minutes or so, slowly spoon in about half of the stock and continue to stir while it simmers and absorbs the liquid.
4
Add the asparagus and peas. Continue to add the remaining stock slowly, in small batches until it has been absorbed. Around 10 minutes.
5
Taste rice to ensure it is at your desired texture. Add in more liquid bit by bit if it is still too firm. Once finished, stir in parmesan and remaining olive oil. Serve. Add some ground pepper if desired.
lunch prep - 1 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Blueberries
47cal, 1p, 9c, 0f (per meal)
1/2 cup (74g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
130cal, 10p, 3c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Simple mixed greens salad
34cal, 1p, 2c, 2f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1/2 can (224g)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
