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

Generate 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
Mon
Boiled eggs, strawberries
Avocado egg salad sandwich
Chunky canned soup (non-creamy)
Tue
Wed
Simple vegetarian chili
Thu
Cucumber goat cheese bites
Grilled cheese with mushrooms, yogurt and cucumber
Fri
Sat
Chunky canned soup (creamy), string cheese
Goat cheese and marinara stuffed zucchini, milk
Protein shake
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)
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