1300 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1300 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 (1300cal, 104g protein, 64g net carbs, 60g fat, 21g fiber per day) cannot be customized.
Day 1
1325cal, 110g protein, 63g net carbs, 62g fat, 22g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cal, 112g protein, 72g net carbs, 50g fat, 17g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (314cal, 26p, 12c, 15f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1325cal, 109g protein, 70g net carbs, 56g fat, 26g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1300cal, 91g protein, 54g net carbs, 70g fat, 22g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (330cal, 12p, 5c, 28f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1300cal, 110g protein, 59g net carbs, 62g fat, 19g fiber
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1250cal, 98g protein, 55g net carbs, 62g fat, 21g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1300cal, 94g protein, 74g net carbs, 60g fat, 24g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (60 items)
Fats and Oils
Oil
1 oz (32mL)
Salad dressing
2 1/2 tbsp (38mL)
Balsamic vinaigrette
1 tbsp (15mL)
Mayonnaise
1 tbsp (15mL)
Olive oil
3/4 oz (22mL)
Other
Tzatziki
1/4 cup(s) (56g)
Coleslaw mix
1/2 cup (45g)
Sub roll(s)
1/2 roll(s) (43g)
Nutritional yeast
3 g (3g)
Mixed greens
1 package (5.5 oz) (163g)
Vegan sausage
1 sausage (100g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
Pesto sauce
1 tbsp (16g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Lentils, raw
1/2 cup (96g)
Soy sauce
1 oz (20mL)
Peanut butter
1/4 lbs (96g)
Firm tofu
4 oz (113g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Fresh basil
4 tbsp leaves, whole (6g)
Dijon mustard
1/2 tbsp (8g)
Red wine vinegar
1 tsp (5mL)
Dried dill weed
1 tsp (1g)
Garlic powder
1/4 tbsp (2g)
Oregano, dried
1 dash, leaves (0g)
Black pepper
1/2 dash, ground (0g)
Basil, dried
1 dash, leaves (0g)
Beverages
Water
12 1/2 cup(s) (2963mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Dairy and Egg Products
Eggs
12 medium (526g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Whole milk
2 1/2 cup (600mL)
Cheese
2 1/2 slice (1 oz each) (70g)
Butter
1/4 stick (28g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Vegetables and Vegetable Products
Raw celery
4 1/4 stalk, medium (7-1/2" - 8" long) (170g)
Tomatoes
6 medium whole (2-3/5" dia) (717g)
Green onions
1 tbsp, sliced (8g)
Zucchini
1 medium (196g)
Bell pepper
1/4 small (19g)
Onion
1/4 medium (2-1/2" dia) (28g)
Fresh spinach
2 cup(s) (62g)
Garlic
1 1/4 clove(s) (4g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1 cucumber (8-1/4") (301g)
Carrots
1/4 medium (15g)
Canned crushed tomatoes
1/8 can (51g)
Sweets
Honey
5 tsp (35g)
Nut and Seed Products
Walnuts
1 1/2 oz (44g)
Chia seeds
4 dash (2g)
Sesame seeds
4 dash (2g)
Sunflower kernels
1 1/2 oz (43g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Avocados
1 2/3 avocado(s) (335g)
Raspberries
2 1/2 cup (308g)
Lemon juice
1/2 fl oz (17mL)
Apples
1 medium (3" dia) (182g)
Cereal Grains and Pasta
Seitan
1/4 lbs (128g)
Baked Products
Bread
8 slice (256g)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
315 cals, 26p, 12c, 15f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
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.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
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.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 1 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 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.
snack prep - 3 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
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.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Walnut crusted tofu
330 cals, 12p, 5c, 28f (per meal)
1 tbsp (15mL)
4 oz (113g)
2 1/2 tbsp, chopped (19g)
1/2 tbsp (8g)
1 clove(s) (3g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. 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.
breakfast prep - 3 days
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.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
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 - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
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.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
dinner prep - 1 days
1. Lentil Soup
270 cals, 13p, 31c, 8f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (15g)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1/4 clove(s) (1g)
1 dash, leaves (0g)
1/8 can (51g)
4 tbsp (48g)
1 cup(s) (237mL)
1/8 cup(s) (2g)
1 dash (1g)
1/2 dash, ground (0g)
1/2 tbsp (8mL)
1 dash, leaves (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.