1600 calorie low carb vegetarian meal plan

In just a few clicks, generate your own 1600 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 (1550cal, 111g protein, 87g net carbs, 72g fat, 27g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein shake (milk), strawberries
Chunky canned soup (creamy), roasted almonds, applesauce
Vegan bangers and cauliflower mash, fruit juice
Bell pepper strips and hummus
Tue
Wed
Avocado egg salad sandwich, avocado
Thu
Baked tofu, bread and butter
Cucumber goat cheese bites
Fri
Hardboiled egg and avocado bowl, fruit juice
Sat
Tofu lo-mein, simple mozzarella and tomato salad
Avocado strawberry spinach salad, milk
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Fruits and Fruit Juices
Applesauce
4 to-go container (~4 oz) (488g)
Strawberries
3 pint (1127g)
Fruit juice
36 fl oz (1080mL)
Avocados
3 avocado(s) (620g)
Lemon juice
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Oriental flavored ramen
1/4 packet (1g)
Nut and Seed Products
Almonds
2 oz (23 whole kernels) (55g)
Sesame seeds
1 1/2 tbsp (14g)
Legumes and Legume Products
Hummus
1 1/4 cup (304g)
Extra firm tofu
28 oz (794g)
Soy sauce
7 3/4 oz (184mL)
Vegetables and Vegetable Products
Bell pepper
2 3/4 large (456g)
Onion
1 medium (2-1/2" dia) (115g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (175g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Frozen mixed veggies
4 oz (113g)
Fresh spinach
2 cup(s) (60g)
Beverages
Water
9 1/2 cup(s) (2223mL)
Protein powder
11 scoop (1/3 cup ea) (341g)
Dairy and Egg Products
Whole milk
2 3/4 cup (660mL)
Eggs
6 1/2 extra large (364g)
Butter
2 tsp (9g)
Goat cheese
7 1/3 oz (208g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Other
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Fats and Oils
Oil
1 1/2 tbsp (23mL)
Olive oil
1/2 tbsp (8mL)
Balsamic vinaigrette
2 tbsp (31mL)
Baked Products
Bread
5 slice (160g)
Spices and Herbs
Garlic powder
1/2 tbsp (5g)
Salt
1/12 oz (3g)
Dried dill weed
1 tbsp (3g)
Black pepper
1 dash (0g)
Fresh basil
2 tsp, chopped (2g)
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • 3. Applesauce
    115 cals, 0p, 25c, 0f (per meal)
  • Applesauce
    2 to-go container (~4 oz) (244g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    snack prep - 3 days
    1. Bell pepper strips and hummus
    215 cals, 9p, 13c, 10f (per meal)
  • Hummus
    1 1/4 cup (304g)
  • Bell pepper
    3 3/4 medium (446g)
  • Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    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. 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. Strawberries
    90 cals, 2p, 14c, 1f (per meal)
  • ,
  • Strawberries
    7 cup, whole (1008g)
  • dinner prep - 3 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Vegan sausage
    3 sausage (300g)
  • Oil
    1 1/2 tbsp (23mL)
  • Frozen cauliflower
    2 1/4 cup (255g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • lunch prep - 3 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    dinner prep - 2 days
    1. Baked tofu
    340 cals, 33p, 8c, 18f (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. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    snack prep - 3 days
    1. Cucumber goat cheese bites
    230 cals, 13p, 5c, 17f (per meal)
  • Dried dill weed
    1 tsp (1g)
  • Goat cheese
    2 oz (57g)
  • Cucumber, sliced
    1/2 cucumber (8-1/4") (151g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Top sliced cucumber with goat cheese and dill.
    2
    Serve.
    breakfast prep - 2 days
    1. Hardboiled egg and avocado bowl
    170 cals, 8p, 2c, 13f (per meal)
  • Eggs
    2 extra large (112g)
  • Avocados, chopped
    1/2 avocado(s) (101g)
  • Onion
    1 tbsp chopped (10g)
  • Bell pepper
    1 tbsp, diced (9g)
  • Salt
    1 dash (0g)
  • Black pepper
    1 dash (0g)
  • 1
    Place the eggs in a small sauce pan and cover with water.
    2
    Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
    3
    While the eggs cook, chop the pepper, onion, and avocado.
    4
    Transfer eggs to an ice bath for a couple of minutes.
    5
    Peel the eggs and chop them into bite-sized pieces.
    6
    Combine the eggs with all of the other ingredients and stir.
    7
    Serve.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • lunch prep - 1 days
    1. Tofu lo-mein
    250 cals, 15p, 14c, 12f (per meal)
  • Extra firm tofu
    4 oz (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Frozen mixed veggies
    4 oz (113g)
  • Water
    3/8 cup(s) (89mL)
  • Soy sauce
    1/4 tbsp (4mL)
  • Oriental flavored ramen
    1/4 packet (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    2. Simple mozzarella and tomato salad
    160 cals, 9p, 5c, 11f (per meal)
  • Tomatoes, sliced
    1/2 large whole (3" dia) (91g)
  • Fresh mozzarella cheese, sliced
    1 1/3 oz (38g)
  • Balsamic vinaigrette
    2 tsp (10mL)
  • Fresh basil
    2 tsp, chopped (2g)
  • Recipe has been scaled from original by 0.17x. 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.
    dinner prep - 1 days
    1. Avocado strawberry spinach salad
    415 cals, 14p, 12c, 31f (per meal)
  • Fresh spinach
    2 cup(s) (60g)
  • Avocados, diced
    1/3 avocado(s) (67g)
  • Almonds
    4 tsp, sliced (8g)
  • Balsamic vinaigrette
    4 tsp (20mL)
  • Goat cheese
    1 1/3 oz (38g)
  • Strawberries
    1/3 pint (119g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • Whole milk
    3/4 cup (180mL)
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