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 (1300cals, 98g protein, 73g net carbs, 57g fat 22g fiber per day) cannot be customized.
Day 1
1275cals, 94g protein, 61g net carbs, 62g fat 24g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 sandwich(es) (226cal, 7p, 17c, 12f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1250cals, 98g protein, 77g net carbs, 48g fat 29g fiber per day
2 mini muffin(s) (112cal, 9p, 1c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 can(s) (177cal, 6p, 15c, 9f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1300cals, 110g protein, 79g net carbs, 46g fat 29g fiber per day
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 can(s) (177cal, 6p, 15c, 9f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1275cals, 95g protein, 75g net carbs, 58g fat 19g fiber per day
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 serving(s) (169cal, 14p, 19c, 3f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1300cals, 94g protein, 72g net carbs, 64g fat 15g fiber per day
1 serving(s) (313cal, 9p, 27c, 18f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1300cals, 94g protein, 72g net carbs, 64g fat 15g fiber per day
1 serving(s) (313cal, 9p, 27c, 18f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cals, 105g protein, 75g net carbs, 58g fat 24g fiber per day
1 serving(s) (314cal, 26p, 12c, 15f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
4 oz (295cal, 24p, 8c, 15f)
2/3 cup(s) (72cal, 2p, 3c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (58 items)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Mixed nuts
4 tbsp (34g)
Other
Popcorn, microwave, salted
4 cup popped (44g)
Protein greek yogurt, flavored
1 container (150g)
Teriyaki sauce
2 tsp (10mL)
Mixed greens
1 1/2 package (5.5 oz) (216g)
Nutritional yeast
1/8 oz (4g)
Tzatziki
1/8 cup(s) (28g)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Avocados
1 1/2 avocado(s) (276g)
Lime juice
1 fl oz (29mL)
Blackberries
4 tbsp (36g)
Grapes
1 cup (92g)
Fruit juice
12 fl oz (360mL)
Dairy and Egg Products
Cheddar cheese
3 tbsp, shredded (21g)
Eggs
5 large (250g)
Cheese
1 1/2 oz (42g)
Whole milk
2 1/2 cup(s) (600mL)
Lowfat greek yogurt
1/2 cup (140g)
String cheese
4 stick (112g)
Provolone cheese
1 slice(s) (28g)
Fresh mozzarella cheese
2 oz (57g)
Beverages
Water
2/3 gallon (2611mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (489g)
Garlic
4 clove(s) (12g)
Eggplant
1/2 eggplant, unpeeled (approx 1-1/4 lb) (295g)
Onion
1/2 medium (2-1/2" dia) (51g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Carrots
8 3/4 medium (536g)
Frozen corn kernels
1 1/3 cup (181g)
Frozen mixed veggies
1/8 package (10 oz ea) (36g)
Fresh spinach
4 cup(s) (124g)
Sun-dried tomatoes
1/2 oz (14g)
Broccoli
56 tsp chopped (106g)
Kale leaves
1 bunch (170g)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Bread
1 slice (32g)
Naan bread
1 piece (90g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Pizza sauce
4 tbsp (63g)
Frank's red hot sauce
2 tbsp (31mL)
Fats and Oils
Olive oil
1 1/2 oz (50mL)
Oil
1 3/4 oz (53mL)
Salad dressing
5 3/4 tbsp (86mL)
Balsamic vinaigrette
4 tsp (20mL)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
1/3 oz (10g)
Garlic powder
1/2 tsp (1g)
Crushed red pepper
3/4 dash (0g)
Fresh basil
1/3 cup leaves, whole (8g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Vegetarian burger crumbles
1 1/3 package (12 oz) (407g)
Tempeh
1/2 lbs (227g)
Breakfast Cereals
Granola
4 tbsp (23g)
Cereal Grains and Pasta
Long-grain white rice
1/4 cup (42g)
Seitan
1/2 lbs (213g)
snack prep - 2 days
1. Popcorn
81cal, 1p, 7c, 5f (per meal)
4 cup popped (44g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Egg & cheese mini muffin
112cal, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Eggplant pesto sandwich
226cal, 7p, 17c, 12f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 slice(s), thin/small (23g)
1/2 roll (3-1/2" dia) (29g)
1/2 clove (2g)
1/2 tbsp (8g)
1/4 tbsp (4mL)
1/4 small (115g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Carrot & grounds stir fry
166cal, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (1g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Blackberry & granola parfait
115cal, 9p, 9c, 4f (per meal)
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 2 days
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
169cal, 14p, 19c, 3f (per meal)
1 tbsp (12g)
1/8 package (10 oz ea) (36g)
2 tsp (10mL)
3/8 tsp (2mL)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 1/2 dash (1g)
1/2 tsp (3mL)
3/8 medium whole (2-3/5" dia) (46g)
3/8 avocado(s) (75g)
3/4 tbsp (11mL)
3/4 tbsp minced (11g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
273cal, 14p, 19c, 14f (per meal)
1 slice(s) (28g)
1/2 tsp (3mL)
1/8 cup(s) (4g)
1/2 oz (14g)
1/2 tbsp (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Simple mixed greens and tomato salad
113cal, 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.
breakfast prep - 3 days
1. Egg in an eggplant
120cal, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
lunch prep - 2 days
1. Flatbread broccoli pizza
313cal, 9p, 27c, 18f (per meal)
4 tbsp, shredded (28g)
1 piece (90g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
3 clove(s) (9g)
4 tbsp (63g)
1/2 cup chopped (46g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Caprese salad
142cal, 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.
snack prep - 3 days
1. Kale chips
69cal, 2p, 4c, 5f (per meal)
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
dinner prep - 1 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted broccoli with nutritional yeast
72cal, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
lunch prep - 1 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
1/8 cup(s) (28g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.