1100 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1100 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 (1075cal, 100g protein, 52g net carbs, 44g fat, 19g fiber per day) cannot be customized.
Day 1
1100cal, 94g protein, 65g net carbs, 42g fat, 20g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1100cal, 94g protein, 65g net carbs, 42g fat, 20g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cal, 101g protein, 43g net carbs, 49g fat, 14g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 serving(s) (125cal, 3p, 3c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cal, 101g protein, 43g net carbs, 49g fat, 14g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 serving(s) (125cal, 3p, 3c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cal, 104g protein, 46g net carbs, 41g fat, 22g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1050cal, 104g protein, 46g net carbs, 41g fat, 22g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1125cal, 98g protein, 56g net carbs, 48g fat, 18g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (235cal, 5p, 9c, 16f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Beverages
Water
14 1/4 cup (3418mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Vegan chik'n nuggets
10 nuggets (215g)
Meatless chik'n tenders
2 pieces (51g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Fresh parsley
4 1/3 sprigs (4g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (816g)
Onion
1/2 medium (2-1/2" dia) (55g)
Asparagus
1/2 lbs (227g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Mushrooms
1/3 cup, pieces or slices (23g)
Frozen sugar snap peas
2 cup (288g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Zucchini
1/2 large (162g)
Fruits and Fruit Juices
Strawberries
2 cup, whole (288g)
Lemon juice
3 tbsp (48mL)
Grapes
2 cup (184g)
Peach
1 medium (2-2/3" dia) (150g)
Avocados
1/2 avocado(s) (101g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pesto sauce
2 tbsp (32g)
Spices and Herbs
Balsamic vinegar
1 tbsp (15mL)
Salt
4 g (4g)
Black pepper
2 1/4 g (2g)
Ground cumin
1/3 tsp (1g)
Fresh basil
1/2 cup leaves, whole (12g)
Legumes and Legume Products
Chickpeas, canned
1 1/3 can (597g)
Roasted peanuts
14 tbsp (128g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Dairy and Egg Products
Eggs
5 large (250g)
Butter
3/8 stick (41g)
Sliced cheese
2 slice (1 oz ea) (56g)
Egg whites
15 large (497g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Baked Products
Bread
2 slice (64g)
Fats and Oils
Olive oil
1 oz (37mL)
Oil
3/4 oz (23mL)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Sweets
Honey
2 tsp (14g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
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.
dinner prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Asparagus
125 cals, 3p, 3c, 10f (per meal)
1/2 lbs (227g)
1 1/2 tbsp (23mL)
4 dash (3g)
4 dash, ground (1g)
1 1/2 tbsp (23mL)
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
breakfast prep - 2 days
1. Tomato mushroom egg white omelet
115 cals, 18p, 3c, 3f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 2/3 tbsp, pieces or slices (12g)
1/2 large (25g)
2 large (66g)
4 tbsp (57g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
breakfast prep - 3 days
1. Scrambled egg whites
120 cals, 13p, 1c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
180 cals, 8p, 28c, 2f (per meal)
1/2 tsp (3mL)
1 1/3 sprigs (1g)
1/3 roma tomato (27g)
1/6 cucumber (8-1/4") (50g)
1/3 tsp (1g)
1/6 tsp (1mL)
1/3 can (149g)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 1 days
1. Crispy chik'n tenders
115 cals, 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. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
1/6 cup(s) (39mL)
1 1/2 tbsp (23mL)
5 cherry tomatoes (85g)
1/2 cup leaves, whole (12g)
1/2 large (162g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
