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](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Beverages
Water
1 gallon (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) (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
![](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
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26687/medium_thumb_6b6ca5aaef6d81ecc3c849f5f5ad2df7-1659462900.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3580/medium_thumb_21e69c93ab614eebcf652f069b22dba5-1568161500.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/37/medium_thumb_afebd5cd0bacdea65aad60bf9d81b788-1558497960.jpg)
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.
![](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.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/206/medium_thumb_5e3aac3835ee775d7147e825e91ab2db-1558498080.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/370/medium_thumb_9b00f82fffab891c328b6c1f8060cc42-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/676/medium_thumb_1640cbfb57a251d7796f3c1d5283c3ea-1558498380.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59607/medium_thumb_8be99a7848459997a45b8297640d91c8-1686689940.jpeg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/448/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498260.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/19129/medium_thumb_1c4cebf2fc3ba2535029ebfdf8eda07e-1634162760.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/861/medium_thumb_68fe3a4c11a45123804f35d96b55999a-1566162780.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59602/medium_thumb_e504ec14775214b4536e7da18d09c8d5-1686688860.jpeg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1044/medium_thumb_b31e3a58374b7298eb846acea6a71a8a-1558498440.jpg)
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.