1500 calorie low carb vegetarian meal plan

In just a few clicks, generate your own 1500 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 (1475cal, 105g protein, 95g net carbs, 66g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Cucumber goat cheese bites, roasted almonds
Strawberry avocado goat cheese panini, milk, high-protein granola bar
Goat cheese and marinara stuffed zucchini
Strawberries
Tue
Wed
Baked tofu, buttery white rice
Thu
Crispy tenders, lima beans
Fri
Protein shake (milk), roasted almonds
Breakfast cereal with protein milk
Sat
Pesto grilled cheese sandwich, milk, roasted almonds
Avocado strawberry spinach salad, fruit juice, chunky canned soup (non-creamy)
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Snacks
High-protein granola bar
2 bar (80g)
Dairy and Egg Products
Whole milk
3 cup (720mL)
Goat cheese
13 oz (373g)
Butter
2/5 stick (44g)
Cheese
1 slice (1 oz each) (28g)
Baked Products
Bread
3 slice (96g)
Fruits and Fruit Juices
Strawberries
4 1/3 pint (1548g)
Avocados
2/3 avocado(s) (134g)
Fruit juice
8 fl oz (240mL)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Dried dill weed
2 tsp (2g)
Black pepper
4 dash, ground (1g)
Salt
1 tsp (6g)
Vegetables and Vegetable Products
Cucumber
1 cucumber (8-1/4") (301g)
Zucchini
7 1/2 large (2423g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Ketchup
3 1/3 tbsp (57g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Tomatoes
1 slice(s), thin/small (15g)
Fresh spinach
1 cup(s) (30g)
Nut and Seed Products
Almonds
5 oz (23 whole kernels) (138g)
Sesame seeds
1 1/2 tbsp (14g)
Soups, Sauces, and Gravies
Pasta sauce
2 cup (488g)
Pesto sauce
1/2 tbsp (8g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Legumes and Legume Products
Extra firm tofu
24 oz (680g)
Soy sauce
3/4 cup (180mL)
Cereal Grains and Pasta
Long-grain white rice
3/4 cup (139g)
Other
Meatless chik'n tenders
13 1/3 pieces (340g)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Fats and Oils
Balsamic vinaigrette
2 tsp (10mL)
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
  • Bread
    1 slice (32g)
  • Strawberries, hulled and thinly sliced
    2 medium (1-1/4" dia) (24g)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Goat cheese
    1/2 oz (14g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a small skillet or griddle over medium heat, and grease with baking spray.
    2
    Butter 1 side of each slice of bread.
    3
    Spread the goat cheese on the non-buttered side of each piece of bread.
    4
    Lay the strawberries on top of the goat cheese on both pieces of bread.
    5
    Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
    6
    Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
    7
    Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
    8
    Serve.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 3. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • snack prep - 4 days
    1. Strawberries
    130 cals, 3p, 21c, 1f (per meal)
  • ,
  • Strawberries
    10 cup, whole (1440g)
  • 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 - 4 days
    1. Cucumber goat cheese bites
    115 cals, 7p, 3c, 9f (per meal)
  • Dried dill weed
    4 dash (1g)
  • Goat cheese
    1 oz (28g)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • 1
    Top sliced cucumber with goat cheese and dill.
    2
    Serve.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 3 days
    1. Goat cheese and marinara stuffed zucchini
    480 cals, 26p, 26c, 25f (per meal)
  • ,
  • Pasta sauce
    2 cup (488g)
  • Goat cheese
    7 1/2 oz (213g)
  • Zucchini
    7 1/2 large (2423g)
  • Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Cut a zucchini in half from stem to base.
    3
    Using a spoon, scrape out some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
    lunch prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Buttery white rice
    245 cals, 3p, 37c, 9f (per meal)
  • Black pepper
    3 dash, ground (1g)
  • Butter
    2 1/4 tbsp (32g)
  • Salt
    1/4 tbsp (5g)
  • Water
    1 1/2 cup(s) (356mL)
  • Long-grain white rice
    3/4 cup (139g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    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.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
    dinner prep - 2 days
    1. Crispy tenders
    380 cals, 27p, 34c, 15f (per meal)
  • ,
  • Meatless chik'n tenders
    6 2/3 pieces (170g)
  • Ketchup
    5 tsp (28g)
  • Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    2 dash (2g)
  • Lima beans, frozen
    1/2 package (10 oz) (142g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    breakfast prep - 2 days
    1. Protein shake (milk)
    130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • snack prep - 2 days
    1. Breakfast cereal with protein milk
    125 cals, 9p, 14c, 3f (per meal)
  • Whole milk
    4 tbsp (60mL)
  • Breakfast cereal
    1/2 serving (15g)
  • Protein powder
    1/4 scoop (1/3 cup ea) (8g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    lunch prep - 1 days
    1. Pesto grilled cheese sandwich
    280 cals, 11p, 13c, 19f (per meal)
  • Bread
    1 slice (32g)
  • Butter, softened
    1/2 tbsp (7g)
  • Pesto sauce
    1/2 tbsp (8g)
  • Cheese
    1 slice (1 oz each) (28g)
  • Tomatoes
    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. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • 3. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • Almonds
    3 tbsp, whole (27g)
  • dinner prep - 1 days
    1. Avocado strawberry spinach salad
    210 cals, 7p, 6c, 15f (per meal)
  • Fresh spinach
    1 cup(s) (30g)
  • Avocados, diced
    1/6 avocado(s) (34g)
  • Almonds
    2 tsp, sliced (4g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Goat cheese
    2/3 oz (19g)
  • Strawberries
    1/6 pint (60g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • 3. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1/2 can (~19 oz) (263g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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