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 (1100cal, 97g protein, 59g net carbs, 46g fat, 16g fiber per day) cannot be customized.
Day 1
1050cal, 91g protein, 58g net carbs, 45g fat, 15g fiber
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (313cal, 19p, 17c, 18f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 100g protein, 60g net carbs, 41g fat, 18g fiber
1/2 serving(s) (211cal, 17p, 14c, 9f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1125cal, 98g protein, 50g net carbs, 52g fat, 13g fiber
1 serving(s) (196cal, 8p, 13c, 9f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 can(s) (105cal, 2p, 21c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cal, 98g protein, 50g net carbs, 52g fat, 13g fiber
1 serving(s) (196cal, 8p, 13c, 9f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 can(s) (105cal, 2p, 21c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cal, 100g protein, 66g net carbs, 43g fat, 22g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
4 oz (41cal, 1p, 9c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (142cal, 8p, 5c, 9f)
1/2 serving(s) (187cal, 8p, 17c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1125cal, 96g protein, 66g net carbs, 45g fat, 17g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
4 oz (41cal, 1p, 9c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1100cal, 93g protein, 62g net carbs, 48g fat, 14g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
4 oz (41cal, 1p, 9c, 0f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (63 items)
Beverages
Water
15 cup(s) (3536mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Fresh ginger
2 dash (1g)
Garlic
3/8 clove(s) (1g)
Onion
3/4 medium (2-1/2" dia) (80g)
Green onions
1/2 medium (4-1/8" long) (8g)
Fresh spinach
1/4 package (~10 oz) (71g)
Tomatoes
3 medium whole (2-3/5" dia) (366g)
Mushrooms
3/4 oz (21g)
Edamame, frozen, shelled
2 1/4 cup (266g)
Brussels sprouts
2 oz (57g)
Carrots
2 1/2 medium (146g)
Broccoli
4 tbsp chopped (23g)
Bell pepper
1/2 large (85g)
Purple onions
1/8 medium (2-1/2" dia) (14g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Tomato paste
1/2 tbsp (8g)
Beets, precooked (canned or refrigerated)
1 beets (2" dia, sphere) (50g)
Nut and Seed Products
Coconut milk, canned
3/8 can (176mL)
Sunflower kernels
1 oz (28g)
Mixed nuts
3 tbsp (25g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Legumes and Legume Products
Peanut butter
1 tsp (6g)
Soy sauce
1/3 oz (8mL)
Extra firm tofu
1/2 block (162g)
Chickpeas, canned
1/4 can (112g)
Lentils, raw
1/3 cup (64g)
Sweets
Sugar
1 tsp (5g)
Honey
2 tsp (14g)
Fats and Oils
Oil
1/2 oz (18mL)
Salad dressing
2/3 cup (161mL)
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
1 1/2 oz (43mL)
Other
Curry paste
10 1/2 g (11g)
Mixed greens
2 package (5.5 oz) (328g)
Coleslaw mix
3 cup (270g)
Soups, Sauces, and Gravies
Chili garlic sauce
1/2 dash (0g)
Oyster sauce
1/2 dash (0g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Spices and Herbs
Rosemary
1 dash (0g)
Garlic powder
2 dash (1g)
Ground coriander
1 dash (0g)
Ground cumin
1/8 oz (2g)
Black pepper
1/8 oz (1g)
Salt
2 1/2 g (3g)
Fresh basil
11 g (11g)
Red wine vinegar
1/2 tsp (3mL)
Dried dill weed
4 dash (1g)
Paprika
4 dash (1g)
Dairy and Egg Products
Cheese
4 tbsp, shredded (28g)
Whole milk
2 2/3 cup (641mL)
String cheese
4 stick (112g)
Fresh mozzarella cheese
4 oz (113g)
Eggs
7 1/2 medium (326g)
Nonfat greek yogurt
4 tbsp (70g)
Lowfat cottage cheese
1/2 cup (113g)
Baked Products
Bread
1 slice(s) (32g)
Bread crumbs
4 tsp (9g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Avocados
3/4 avocado(s) (151g)
Watermelon
12 oz (340g)
Lemon juice
1/4 tbsp (4mL)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Seitan in peanut sauce
315 cals, 19p, 17c, 18f (per meal)
2 dash (1g)
3/8 clove(s) (1g)
1/8 can (56mL)
2 oz (57g)
1 tsp (6g)
1 tsp (5g)
3/8 tsp (2mL)
1/8 medium (2-1/2" dia) (14g)
1/2 medium (4-1/8" long) (8g)
1 dash (1g)
1/8 tsp (1mL)
1/2 dash (0g)
1/2 dash (0g)
1/8 bunch (43g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
2 oz (57g)
4 tsp (9g)
2 dash (1g)
1 dash (0g)
1 dash (0g)
1/4 dash, ground (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
dinner prep - 1 days
1. Roasted tofu & veggies
265 cals, 18p, 12c, 13f (per meal)
1/2 block (162g)
2 dash (2g)
2 dash, ground (1g)
2 oz (57g)
3/4 medium (46g)
4 tbsp chopped (23g)
1/4 medium (30g)
1/8 medium (2-1/2" dia) (14g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
dinner prep - 2 days
1. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
2. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
3 large (150g)
3/4 avocado(s) (151g)
1 1/2 tbsp chopped (15g)
1 1/2 tbsp, diced (14g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 1 days
1. Spanish chickpeas
185 cals, 8p, 17c, 6f (per meal)
1/4 tbsp (2g)
4 dash (1g)
1/4 tbsp (4mL)
1/4 cup(s) (59mL)
1 oz (28g)
1/4 can (112g)
1/2 tbsp (8g)
1/4 large (41g)
1/4 large (38g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
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.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
lunch prep - 1 days
1. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1/2 tbsp (8mL)
1 beets (2" dia, sphere) (50g)
4 tbsp (30g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.