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](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
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
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
1 lbs (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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118324/medium_thumb_4cc35fd3ad416be55fbce828bcebb2e6-1704586800.jpeg)
1. Chik'n nuggets
110 cals, 6p, 10c, 5f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/86734/medium_thumb_7b66c5215b840f508a4042d781260842-1693947780.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/239/medium_thumb_d6c88281769a75cf38b4b8110de9e6bd-1558498080.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59889/medium_thumb_9bc544a7cb764861c05be94207ef82f6-1686764760.jpeg)
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/381/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116597/medium_thumb_e12f4a7ad87b050f385658c341244045-1704238740.jpeg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/127/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498020.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116580/medium_thumb_472aa98e40722e22f19667ea88200e73-1704417300.jpg)
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2322/medium_thumb_37b6e85db2a943a796c0af7d437d780b-1558498740.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/690/medium_thumb_f89566deb4b3257c9983835c3c715828-1558498380.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2715/medium_thumb_c26d448a03586fa787a235fb04f1e8bc-1561134120.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/901/medium_thumb_351e6136200c3b4dfb66a32b8b487ffa-1558498440.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/691/medium_thumb_7eb1bc40f9ffa7e7eac7f0cfc83a7552-1558498380.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/29882/medium_thumb_255e631e643c79a4faf609d97d31a270-1670630340.jpg)
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.