7-day meal plan with recipes and a grocery list
1500 calorie low carb vegetarian meal plan
1475calories
113gprotein
56gnet carbs
80gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1525cals, 124g protein, 63g net carbs, 74g fat 26g fiber per day
Breakfast
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Dinner
Buffalo tempeh with tzatziki
1 serving(s) · 314cal, 26p, 12c, 15f
Buttered broccoli
1 1/4 cup(s) · 167cal, 4p, 2c, 14f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1525cals, 124g protein, 63g net carbs, 74g fat 26g fiber per day
Breakfast
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Dinner
Buffalo tempeh with tzatziki
1 serving(s) · 314cal, 26p, 12c, 15f
Buttered broccoli
1 1/4 cup(s) · 167cal, 4p, 2c, 14f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1475cals, 115g protein, 46g net carbs, 80g fat 24g fiber per day
Breakfast
Scrambled eggs with spinach, parmesan & tomato
1/2 serving(s) · 124cal, 9p, 2c, 9f
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Lunch
Cheese and guac tacos
2 taco(s) · 350cal, 15p, 4c, 29f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Snacks
Cottage cheese and pineapple
1/2 serving(s) · 93cal, 14p, 6c, 1f
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1475cals, 117g protein, 53g net carbs, 78g fat 25g fiber per day
Breakfast
Scrambled eggs with spinach, parmesan & tomato
1/2 serving(s) · 124cal, 9p, 2c, 9f
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Lunch
Low carb asian tofu bowl
1 serving(s) · 393cal, 20p, 8c, 29f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Snacks
Cottage cheese and pineapple
1/2 serving(s) · 93cal, 14p, 6c, 1f
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1450cals, 108g protein, 55g net carbs, 80g fat 16g fiber per day
Lunch
Pesto grilled cheese sandwich
1/2 sandwich(es) · 279cal, 11p, 13c, 19f
Simple mixed greens and tomato salad
2 serving(s) · 151cal, 3p, 10c, 9f
Snacks
Cottage cheese and pineapple
1/2 serving(s) · 93cal, 14p, 6c, 1f
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Dinner
Broccoli caesar salad with hard boiled eggs
1 serving(s) · 260cal, 21p, 6c, 15f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1500cals, 103g protein, 56g net carbs, 86g fat 19g fiber per day
Day 7
1500cals, 103g protein, 56g net carbs, 86g fat 19g fiber per day
Grocery List (55 items)
Spices and Herbs
Salt
1/3 tsp
Black pepper
1/3 tsp
Dijon mustard
1 tsp
Paprika
1/2 tbsp
Fresh thyme
2 dash
Fresh basil
2 tbsp, chopped
Vegetables and Vegetable Products
Frozen broccoli
5 cup
Tomatoes
4 medium whole (2-3/5" dia)
Raw celery
3 stalk, medium (7-1/2" - 8" long)
Garlic
4 clove(s)
Fresh spinach
2 cup(s)
Broccoli
1 cup chopped
Fresh ginger
1 tsp
Romaine lettuce
2 cup shredded
Onion
1/2 medium (2-1/2" dia)
Baby carrots
16 medium
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
4 tbsp (60mL)
1/4 cup(s) (56g)
1 tbsp (15mL)
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. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
1 1/4 dash (1g)
2 1/2 cup (228g)
1 1/4 dash (0g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 slice(s) (64g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slices (57g)
2 tbsp (32g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
snack prep - 2 days
1. Avocado toast
168cal, 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.
breakfast prep - 2 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 1 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
snack prep - 3 days
1. Cottage cheese and pineapple
93cal, 14p, 6c, 1f (per meal)
Recipe has been scaled from original by 1.5x. 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.
2. Celery and peanut butter
109cal, 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
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
4 oz (113g)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
125cal, 9p, 2c, 9f (per meal)
1 large (50g)
1/2 tsp (3mL)
1 cup(s) (30g)
1 tbsp (5g)
2 tbsp cherry tomatoes (19g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Low carb asian tofu bowl
393cal, 20p, 8c, 29f (per meal)
1/2 cup chopped (46g)
3/4 cup, prepared (128g)
2 tbsp (30mL)
1 1/2 tbsp (23mL)
1 tsp (3g)
1 clove (3g)
1 tsp (2g)
5 oz (142g)
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
279cal, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
1/2 tbsp (7g)
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. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260cal, 21p, 6c, 15f (per meal)
2 cup shredded (94g)
2 large (100g)
1/2 cup chopped (46g)
1 tbsp (18g)
1 tsp (5g)
1 tbsp (5g)
1 tbsp (7g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
breakfast prep - 3 days
lunch prep - 2 days
1. Bean & tofu goulash
219cal, 12p, 22c, 6f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (3g)
2 dash (0g)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 clove (2g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
1 tbsp (15mL)
1 tbsp, chopped (3g)
2 oz (57g)
3/4 large whole (3" dia) (137g)
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.
snack prep - 2 days
1. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
1 1/4 dash (1g)
2 1/2 cup (228g)
1 1/4 dash (0g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
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