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, 95g protein, 48g net carbs, 41g fat, 16g fiber per day) cannot be customized.
Day 1
1050cal, 91g protein, 46g net carbs, 49g fat, 15g fiber
2 nuggets (110cal, 6p, 10c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 91g protein, 46g net carbs, 49g fat, 15g fiber
2 nuggets (110cal, 6p, 10c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cal, 93g protein, 34g net carbs, 49g fat, 20g fiber
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
925cal, 102g protein, 29g net carbs, 38g fat, 15g fiber
1 container (139cal, 20p, 8c, 3f)
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
950cal, 91g protein, 60g net carbs, 32g fat, 18g fiber
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1000cal, 98g protein, 62g net carbs, 33g fat, 15g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1000cal, 98g protein, 62g net carbs, 33g fat, 15g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (35 items)
Beverages
Water
14 cup(s) (3353mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
2 tbsp (31mL)
Other
Vegan chik'n nuggets
4 nuggets (86g)
Mixed greens
6 cup (175g)
Protein greek yogurt, flavored
2 container (300g)
Nutritional yeast
2 tsp (3g)
Vegetables and Vegetable Products
Ketchup
1 tbsp (17g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (585g)
Frozen sugar snap peas
4 cup (576g)
Zucchini
1 1/2 medium (294g)
Fresh spinach
4 cup(s) (120g)
Frozen broccoli
1/4 package (71g)
Garlic
1/2 clove(s) (2g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (436g)
Strawberries
2 medium (1-1/4" dia) (24g)
Grapes
1 cup (92g)
Dairy and Egg Products
Eggs
9 large (450g)
Whole milk
3 cup (761mL)
Goat cheese
1/2 oz (14g)
Butter
4 dash (2g)
Low fat cottage cheese (1% milkfat)
4 tbsp (57g)
Spices and Herbs
Garlic powder
1/4 tbsp (2g)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Basil, dried
4 dash, ground (1g)
Fats and Oils
Oil
1/4 cup (56mL)
Olive oil
2 tsp (10mL)
Salad dressing
6 1/2 tbsp (98mL)
Baked Products
Bread
4 slice (128g)
Legumes and Legume Products
Tempeh
4 oz (113g)
Firm tofu
16 oz (453g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 cup (195g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Uncooked dry pasta
3 oz (86g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chik'n nuggets
110 cals, 6p, 10c, 5f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. 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 and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
breakfast prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Zoodles marinara
170 cals, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
220 cals, 11p, 33c, 4f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
