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
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 (1625cal, 105g protein, 80g net carbs, 86g fat, 26g fiber per day) cannot be customized.
Day 1
1600cal, 102g protein, 86g net carbs, 84g fat, 22g fiber
1 serving(s) (218cal, 8p, 7c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 bagel(s) (361cal, 18p, 32c, 16f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 taco(s) (175cal, 8p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (289cal, 17p, 14c, 15f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1600cal, 102g protein, 86g net carbs, 84g fat, 22g fiber
1 serving(s) (218cal, 8p, 7c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 bagel(s) (361cal, 18p, 32c, 16f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 taco(s) (175cal, 8p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (289cal, 17p, 14c, 15f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cal, 105g protein, 87g net carbs, 91g fat, 21g fiber
1 serving(s) (218cal, 8p, 7c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
2 square(s) (120cal, 2p, 7c, 9f)
1 taco(s) (175cal, 8p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1625cal, 109g protein, 97g net carbs, 79g fat, 26g fiber
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
2 square(s) (120cal, 2p, 7c, 9f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1600cal, 108g protein, 72g net carbs, 78g fat, 46g fiber
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (176cal, 8p, 6c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 toast(s) (481cal, 17p, 35c, 22f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1600cal, 106g protein, 65g net carbs, 92g fat, 22g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (74cal, 1p, 2c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1600cal, 106g protein, 65g net carbs, 92g fat, 22g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (74cal, 1p, 2c, 7f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (60 items)
Dairy and Egg Products
Cheddar cheese
3/4 cup, shredded (85g)
String cheese
3 stick (84g)
Butter
1 tbsp (14g)
Feta cheese
4 oz (113g)
Lowfat cottage cheese
1 1/4 cup (283g)
Lowfat greek yogurt
1 cup (280g)
Eggs
2 large (100g)
Other
Guacamole
6 oz (175g)
Mixed greens
2 1/4 cup (68g)
Coleslaw mix
2 cup (180g)
Edamame, dry roasted
1/3 cup (30g)
Sriracha chili sauce
1 1/2 tbsp (23g)
Vegetables and Vegetable Products
Tomatoes
4 1/3 medium whole (2-3/5" dia) (530g)
Raw celery
11 stalk, medium (7-1/2" - 8" long) (440g)
Romaine lettuce
8 leaf inner (48g)
Bell pepper
1 1/2 large (233g)
Serrano pepper
1/2 pepper(s) (3g)
Fresh ginger
1/2 1 inch cube (3g)
Garlic
3 1/2 clove (11g)
Onion
1/2 small (35g)
Fresh spinach
1 1/2 package (~10 oz) (467g)
Cucumber
1 cucumber (8-1/4") (301g)
Frozen sugar snap peas
2 2/3 cup (384g)
Legumes and Legume Products
Peanut butter
1/2 cup (128g)
Tempeh
1 lbs (454g)
Refried beans
1/2 cup (121g)
Black beans
1 tbsp (15g)
Firm tofu
1 1/3 lbs (609g)
Chickpeas, canned
1/2 can (224g)
Soy sauce
2 tsp (10mL)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Almonds
1/2 cup, whole (63g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Walnuts
4 tbsp shelled (50 halves) (25g)
Spices and Herbs
Onion powder
1 dash (0g)
Ground cumin
4 tsp (9g)
Black pepper
1 1/4 g (1g)
Salt
4 1/4 g (4g)
Taco seasoning mix
1 tbsp (9g)
Ground coriander
1 tsp (2g)
Crushed red pepper
5 dash (1g)
Chili powder
1 tsp (3g)
Fats and Oils
Oil
2 1/4 oz (70mL)
Olive oil
1 oz (35mL)
Ranch dressing
2 tbsp (30mL)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (528g)
Lime juice
1 tsp (5mL)
Lemon juice
1/2 tbsp (8mL)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
5 slice(s) (160g)
Beverages
Water
13 cup(s) (3072mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Quinoa, uncooked
2/3 cup (113g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Barbecue sauce
4 tbsp (68g)
Salsa verde
1/2 tbsp (8g)
Pesto sauce
3 tbsp (48g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Honey
4 tsp (28g)
snack prep - 3 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
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.
2. 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.
breakfast prep - 3 days
1. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
360 cals, 18p, 32c, 16f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Tempeh taco salad bowl
290 cals, 17p, 14c, 15f (per meal)
1/2 tsp (3mL)
1/2 cup (121g)
3 tbsp (54g)
1/2 cup (15g)
1/2 avocado(s) (101g)
1 tbsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
350 cals, 25p, 27c, 15f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 2 days
1. Saag feta
325 cals, 12p, 6c, 26f (per meal)
1/2 pepper(s) (3g)
1/8 cup(s) (30mL)
2 tbsp (30mL)
4 dash (1g)
1 tsp (2g)
1 tsp (5mL)
1/2 1 inch cube (3g)
1/2 clove (2g)
1/2 small (35g)
1/2 lbs (227g)
4 oz (113g)
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 in onion and cook until softened, 5 minutes.
2
Stir in spices, ginger, and garlic and cook until fragrant, about 1 minute.
3
Add spinach in batches, stirring occasionally until all spinach is wilted, about 3 minutes.
4
Add in serrano and lime juice and set aside to cool briefly, about 6 minutes.
5
Transfer spinach mixture to blender and blend until it's a chunky paste.
6
Return the spinach to the skillet over low heat and add in water, stir. Add in feta and mix gently as to not break it up. Cook until warmed throughout and serve.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package's instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
1. Pepper strips and guacamole
100 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
lunch prep - 1 days
1. Salsa verde tofu salad
175 cals, 8p, 6c, 12f (per meal)
1/4 roma tomato (20g)
1/2 tbsp (8g)
4 dash (1g)
1 tbsp (15g)
1 tbsp (7g)
1 slices (25g)
3/4 cup (23g)
1/2 tsp (3mL)
1/2 slice(s) (42g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Spiced chickpea & avocado toast
480 cals, 17p, 35c, 22f (per meal)
1/4 tsp (1mL)
1 dash (0g)
1 tsp (2g)
1/2 tsp (3mL)
1/2 avocado(s) (101g)
1/2 can (224g)
1 slice(s) (32g)
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
Toss chickpeas with oil, cumin, and a dash of salt. Place on a baking sheet and roast in the oven for 10-15 minutes, until golden.
3
Meanwhile, mash avocado in a bowl with the back of a fork. Add in lemon juice and a pinch of salt/pepper. Mash until well combined.
4
Toast bread.
5
Assemble by spreading avocado mash on the bread and top with a heaping pile of spiced chickpeas and the crushed red pepper flakes. Serve.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
380 cals, 17p, 28c, 20f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
340 cals, 20p, 10c, 24f (per meal)
1 tbsp (15mL)
1/3 cup(s) (79mL)
2 tsp (10mL)
2 tbsp (32g)
1 1/2 tbsp (23g)
2 clove (6g)
14 oz (397g)
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
snack prep - 2 days
1. Celery and ranch
75 cals, 1p, 2c, 7f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
2 tbsp (30mL)
1
Slice celery into strips. Serve with ranch to dip into.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.