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

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 (1300cal, 97g protein, 71g net carbs, 62g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Bell pepper strips and hummus, string cheese
Grilled cheese sandwich, high-protein granola bar
Crispy tenders, milk
Carrots and hummus, sunflower seeds
Tue
Wed
Thu
Boiled eggs, roasted almonds
Grilled cheese with mushrooms, milk
Chunky canned soup (non-creamy), strawberries and cream
Pepper strips and guacamole, grapes
Fri
Sat
Garlic pepper seitan, bread and butter, milk
Chunky canned soup (creamy), cottage cheese and pineapple, strawberries
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Snacks
High-protein granola bar
3 bar (120g)
Baked Products
Bread
8 1/2 oz (240g)
Dairy and Egg Products
Butter
5/24 stick (24g)
Sliced cheese
4 1/2 oz (126g)
String cheese
3 stick (84g)
Whole milk
4 cup (960mL)
Heavy cream
1/3 cup (79mL)
Eggs
6 medium (264g)
Lowfat cottage cheese
3/4 cup (170g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
6 tbsp, whole (54g)
Legumes and Legume Products
Hummus
7 1/2 oz (212g)
Vegetables and Vegetable Products
Baby carrots
24 medium (240g)
Bell pepper
3 medium (357g)
Ketchup
3 tbsp (51g)
Mushrooms
1 cup, chopped (70g)
Onion
4 tsp, chopped (13g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Beverages
Water
1/2 gallon (2150mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Other
Meatless chik'n tenders
12 pieces (306g)
Guacamole
6 tbsp (93g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Fruits and Fruit Juices
Strawberries
5/8 pint (227g)
Grapes
3 cup (276g)
Canned pineapple
3 tbsp, chunks (34g)
Fats and Oils
Olive oil
3/4 oz (25mL)
Spices and Herbs
Thyme
2 tsp, ground (3g)
Black pepper
3/4 dash, ground (0g)
Salt
3/8 dash (0g)
Cereal Grains and Pasta
Seitan
2 2/3 oz (76g)
lunch prep - 3 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • 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. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • snack prep - 3 days
    1. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    6 tbsp (90g)
  • Baby carrots
    24 medium (240g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 3 days
    1. Bell pepper strips and hummus
    85 cals, 4p, 5c, 4f (per meal)
  • Hummus
    1/2 cup (122g)
  • Bell pepper
    1 1/2 medium (179g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 3 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • 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.
    2. Strawberries and cream
    155 cals, 1p, 3c, 14f (per meal)
  • Strawberries
    4 tbsp, sliced (42g)
  • Heavy cream
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
    snack prep - 3 days
    1. Pepper strips and guacamole
    75 cals, 2p, 3c, 5f (per meal)
  • Bell pepper, sliced
    1 1/2 medium (179g)
  • Guacamole
    6 tbsp (93g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Slice the peppers into strips and remove the seeds.
    2
    Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
    2. Grapes
    60 cals, 1p, 9c, 0f (per meal)
  • Grapes
    3 cup (276g)
  • lunch prep - 2 days
    1. Grilled cheese with mushrooms
    325 cals, 14p, 25c, 16f (per meal)
  • Mushrooms
    1/2 cup, chopped (35g)
  • Olive oil
    1/2 tbsp (8mL)
  • Thyme
    1 tsp, ground (1g)
  • Bread
    2 slice(s) (64g)
  • Sliced cheese
    1 slice (3/4 oz) (21g)
  • 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. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 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. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. 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. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
  • dinner 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. Cottage cheese and pineapple
    140 cals, 21p, 9c, 2f (per meal)
  • Lowfat cottage cheese
    3/4 cup (170g)
  • Canned pineapple, drained
    3 tbsp, chunks (34g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    3. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • Strawberries
    1 cup, whole (144g)
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