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
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 (1475cal, 97g protein, 74g net carbs, 75g fat, 27g fiber per day) cannot be customized.
Day 1
1425cal, 96g protein, 62g net carbs, 75g fat, 29g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (234cal, 12p, 25c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1425cal, 95g protein, 69g net carbs, 76g fat, 24g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
5 tender(s) (286cal, 20p, 26c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1425cal, 91g protein, 57g net carbs, 81g fat, 26g fiber
1 egg(s) (69cal, 6p, 0c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 sandwich(es) (171cal, 8p, 20c, 4f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1450cal, 100g protein, 86g net carbs, 69g fat, 23g fiber
1 ball(s) (135cal, 6p, 2c, 10f)
1 serving(s) (138cal, 5p, 12c, 6f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 sandwich(es) (171cal, 8p, 20c, 4f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1550cal, 98g protein, 90g net carbs, 76g fat, 27g fiber
1 ball(s) (135cal, 6p, 2c, 10f)
1 serving(s) (138cal, 5p, 12c, 6f)
1 can(s) (354cal, 12p, 30c, 17f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 99g protein, 77g net carbs, 74g fat, 29g fiber
1 eggplant halves (233cal, 10p, 9c, 14f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 serving(s) (148cal, 1p, 3c, 14f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1475cal, 99g protein, 77g net carbs, 74g fat, 29g fiber
1 eggplant halves (233cal, 10p, 9c, 14f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 serving(s) (148cal, 1p, 3c, 14f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (63 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Roasted cashews
1/2 cup, halves and whole (77g)
Mixed nuts
1/2 cup (67g)
Almond butter
2 tbsp (31g)
Coconut milk, canned
3/4 cup (180mL)
Other
Vegan chik'n strips
2 1/2 oz (71g)
Mixed greens
1 package (5.5 oz) (142g)
Meatless chik'n tenders
5 pieces (128g)
Sub roll(s)
1/2 roll(s) (43g)
Roasted chickpeas
1/2 cup (57g)
Almond flour
1 tbsp (7g)
Teriyaki sauce
1 tbsp (14mL)
Italian seasoning
1 tsp (4g)
Curry paste
1 tbsp (15g)
Legumes and Legume Products
Chickpeas, canned
1 1/6 can (525g)
Roasted peanuts
1/2 cup (73g)
Peanut butter
2 tbsp (32g)
Lentils, raw
1/2 cup (96g)
Fruits and Fruit Juices
Canned black olives
3 large (13g)
Lemon juice
1 1/2 tbsp (24mL)
Raspberries
5 cup (615g)
Dairy and Egg Products
Nonfat greek yogurt
1 1/2 container (236g)
Eggs
10 1/2 medium (458g)
Lowfat cottage cheese
1 cup (226g)
Cheese
1/2 slice (1 oz each) (14g)
Fresh mozzarella cheese
3 oz (85g)
Mozzarella cheese
3/4 cup (65g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (740g)
Onion
3/4 medium (2-1/2" dia) (79g)
Garlic
3 1/2 clove(s) (11g)
Fresh spinach
12 cup(s) (360g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Fresh parsley
1 1/2 sprigs (2g)
Ketchup
1 1/4 tbsp (21g)
Edamame, frozen, shelled
1 cup (118g)
Raw celery
8 1/3 stalk, medium (7-1/2" - 8" long) (333g)
Bell pepper
1/4 small (19g)
Frozen mixed veggies
1/4 10oz package (71g)
Purple onions
3/8 medium (2-1/2" dia) (41g)
Eggplant
1 small eggplant (458g)
Tomato paste
2 tbsp (32g)
Fats and Oils
Oil
1 oz (26mL)
Olive oil
4 tbsp (60mL)
Ranch dressing
1/2 cup (105mL)
Mayonnaise
2 1/3 tbsp (35mL)
Salad dressing
2 1/4 tbsp (34mL)
Balsamic vinaigrette
1 oz (25mL)
Spices and Herbs
Paprika
1 1/4 g (1g)
Thyme, dried
2 dash, leaves (0g)
Black pepper
2 1/2 g (2g)
Salt
1/4 oz (7g)
Balsamic vinegar
1/2 tbsp (8mL)
Yellow mustard
2 dash or 1 packet (1g)
Dried dill weed
2 tsp (2g)
Fresh basil
1/4 oz (7g)
Red wine vinegar
1/2 tbsp (8mL)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
3/4 lbs (331g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Baked Products
Bread
4 slice (128g)
Sweets
Honey
4 tsp (28g)
Cereal Grains and Pasta
Seitan
1 1/2 oz (43g)
dinner prep - 1 days
1. Mediterranean chik'n salad with lemon yogurt dressing
330 cals, 21p, 11c, 20f (per meal)
2 1/2 oz (71g)
3/4 cup (23g)
2 2/3 tbsp (40g)
3 large (13g)
1 1/2 tbsp (26g)
4 tbsp cherry tomatoes (37g)
1/6 small (12g)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash (1g)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. Cherry tomatoes
20 cals, 1p, 3c, 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. Cucumbers and ranch
80 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Crispy tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 2 days
1. Vegetarian chickpea sandwiches
170 cals, 8p, 20c, 4f (per meal)
1/3 stalk, medium (7-1/2" - 8" long) (13g)
1/6 medium (2-1/2" dia) (18g)
1 tsp (5mL)
1 tsp (5mL)
1/3 tsp (0g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2 slice (64g)
1/3 can (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
3. 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.
snack prep - 2 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. 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. 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!
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 1 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/4 can (112g)
1 tbsp (15mL)
3/8 tsp (2mL)
1/4 10oz package (71g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
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.
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.
lunch prep - 2 days
1. Eggplant pizza
235 cals, 10p, 9c, 14f (per meal)
1/2 small eggplant (229g)
4 cherry tomatoes (68g)
1 tbsp (16g)
4 dash (2g)
6 tbsp (32g)
1 clove(s) (3g)
2 dash (2g)
2 dash, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Cut the eggplant in half, from stem to base.
3
Cut some shallow grooves into the flesh of the eggplant in a grid shape.
4
In a small bowl, combine the tomato paste, olive oil, italian seasoning, garlic, salt, and pepper. Mix.
5
Spread the tomato paste mixture over the eggplant flesh.
6
Place the eggplant in an oven-safe dish. If it's rolling around too much, cut a small slice of skin off of the back of the eggplant to help stabilize it.
7
Bake for 20 minutes.
8
Remove from oven and sprinkle with cheese and top with tomatoes.
9
Broil for 2-4 minutes until cheese is bubbly and browning.
10
Serve.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Celery and ranch
150 cals, 1p, 3c, 14f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
4 tbsp (60mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. 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.
2. Caprese salad
70 cals, 4p, 3c, 5f (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.