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: Sample plan
This sample plan (1000cal, 99g protein, 53g net carbs, 36g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.
Breakfast | Lunch | Dinner | |
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Mon |
![]() Boiled eggs, strawberries
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![]() Avocado egg salad sandwich
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![]() Chunky canned soup (non-creamy)
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Tue |
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Wed |
![]() Simple vegetarian chili
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Thu |
![]() Cucumber goat cheese bites
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![]() Grilled cheese with mushrooms, yogurt and cucumber
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Fri |
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Sat |
![]() Chunky canned soup (creamy), string cheese
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![]() Goat cheese and marinara stuffed zucchini, milk
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Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
4 tbsp (65g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Baked Products
Bread
1/3 lbs (160g)
Fruits and Fruit Juices
Avocados
3/4 avocado(s) (151g)
Strawberries
4 cup, whole (576g)
Spices and Herbs
Garlic powder
1/2 tbsp (5g)
Salt
3 dash (2g)
Taco seasoning mix
3/8 packet (13g)
Dried dill weed
1/2 tbsp (2g)
Thyme
1 tsp, ground (1g)
Vegetables and Vegetable Products
Green onions
6 tbsp, chopped (38g)
Tomatoes
1/2 cup cherry tomatoes (84g)
Onion
3/8 small (26g)
Cucumber
2 cucumber (8-1/4") (627g)
Mushrooms
1/2 cup, chopped (35g)
Zucchini
1 large (323g)
Dairy and Egg Products
Eggs
11 3/4 medium (516g)
Mexican blend cheese
3 oz (85g)
Goat cheese
4 oz (113g)
Lowfat greek yogurt
1 1/3 cup (374g)
Sliced cheese
1 slice (3/4 oz) (21g)
Whole milk
1 cup (240mL)
String cheese
2 stick (56g)
Other
Diced tomatoes
3/8 28oz can (298g)
Ranch dressing mix
3/8 packet (1 oz) (11g)
Legumes and Legume Products
Chili beans
3/8 can (~16 oz) (168g)
White beans, canned
3/8 15.5oz can (165g)
Vegetarian burger crumbles
3/8 package (12 oz) (128g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
protein prep - 6 days

1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
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)
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.
1
Prepare according to instructions on package.
lunch prep - 3 days

1. Avocado egg salad sandwich
300 cals, 16p, 16c, 17f (per meal)
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.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions (optional). 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)
breakfast prep - 3 days

1. Boiled eggs
120 cals, 11p, 1c, 8f (per meal)
Eggs
6 medium (264g)
Recipe has been scaled from original by 3x. 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.

2. Strawberries
70 cals, 1p, 11c, 1f (per meal)
Strawberries
4 cup, whole (576g)
dinner prep - 3 days

1. Simple vegetarian chili
325 cals, 22p, 26c, 11f (per meal)
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.
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.
breakfast prep - 3 days

1. Cucumber goat cheese bites
115 cals, 7p, 3c, 9f (per meal)
Cucumber, sliced
1/4 cucumber (8-1/4") (75g)
Goat cheese
1 oz (28g)
Dried dill weed
4 dash (1g)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
lunch prep - 2 days

1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
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.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
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)
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.
1
Slice cucumber and dip in yogurt.
dinner prep - 1 days

1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (per meal)
Zucchini
1 large (323g)
Pasta sauce
4 tbsp (65g)
Goat cheese
1 oz (28g)
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. Milk
150 cals, 8p, 12c, 8f (per meal)
Whole milk
1 cup (240mL)
lunch prep - 1 days

1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per 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.
1
Prepare according to instructions on package.

2. String cheese
165 cals, 13p, 3c, 11f (per meal)
String cheese
2 stick (56g)