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 (1575cals, 111g protein, 86g net carbs, 77g fat 22g fiber per day) cannot be customized.
Day 1
1575cals, 105g protein, 86g net carbs, 79g fat 22g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1 serving(s) (313cal, 9p, 27c, 18f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1550cals, 111g protein, 68g net carbs, 83g fat 20g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1 1/3 serving(s) (327cal, 16p, 25c, 18f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1600cals, 110g protein, 86g net carbs, 81g fat 21g fiber per day
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 serving(s) (380cal, 17p, 10c, 29f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1575cals, 114g protein, 92g net carbs, 74g fat 22g fiber per day
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 serving(s) (107cal, 5p, 4c, 7f)
15 chips (116cal, 1p, 10c, 8f)
3 nuggets (165cal, 9p, 15c, 7f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1575cals, 103g protein, 98g net carbs, 77g fat 17g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 serving(s) (107cal, 5p, 4c, 7f)
15 chips (116cal, 1p, 10c, 8f)
3 nuggets (165cal, 9p, 15c, 7f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1550cals, 114g protein, 95g net carbs, 68g fat 23g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 wrap(s) (427cal, 17p, 39c, 21f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 1/2 serving(s) (539cal, 40p, 25c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1600cals, 117g protein, 81g net carbs, 78g fat 27g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 1/2 serving(s) (539cal, 40p, 25c, 27f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (59 items)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Dairy and Egg Products
String cheese
3 stick (84g)
Eggs
15 medium (656g)
Cheese
6 tbsp, shredded (42g)
Fresh mozzarella cheese
6 oz (170g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Whole milk
2 cup(s) (526mL)
Butter
3 1/2 tsp (16g)
Goat cheese
2 1/2 oz (70g)
Baked Products
Bread
1/4 lbs (96g)
Naan bread
1/2 piece (45g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Spices and Herbs
Garlic powder
1/3 tsp (1g)
Salt
2 1/2 g (2g)
Black pepper
1/8 oz (1g)
Fresh basil
2/3 oz (19g)
Apple cider vinegar
2 tsp (10g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Fruits and Fruit Juices
Avocados
1 1/3 avocado(s) (268g)
Fruit juice
16 fl oz (480mL)
Grapes
2 1/2 cup (230g)
Lemon juice
3/4 tbsp (11mL)
Raspberries
2 cup (246g)
Strawberries
2 medium (1-1/4" dia) (24g)
Other
Mixed greens
2 1/2 package (5.5 oz) (397g)
Veggie burger patty
4 patty (284g)
Coleslaw mix
1 cup (90g)
Sweet potato chips
30 chips (43g)
Vegan chik'n nuggets
6 nuggets (129g)
Roasted red peppers
4 tbsp, diced (56g)
Nutritional yeast
1 tbsp (4g)
Fats and Oils
Salad dressing
1/2 cup (135mL)
Olive oil
2 1/4 tbsp (34mL)
Oil
2 oz (61mL)
Balsamic vinaigrette
2 1/2 oz (70mL)
Ranch dressing
2 tbsp (30mL)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (852g)
Garlic
3 3/4 clove(s) (11g)
Broccoli
4 tbsp chopped (23g)
Fresh ginger
4 tsp (8g)
Cauliflower
1 cup(s), riced (128g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Ketchup
1 1/2 tbsp (26g)
Fresh spinach
8 cup(s) (240g)
Soups, Sauces, and Gravies
Pizza sauce
2 tbsp (32g)
Frank's red hot sauce
2 tbsp (31mL)
Hot sauce
1/2 tbsp (8mL)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Firm tofu
13 2/3 oz (387g)
Soy sauce
1/2 tbsp (7mL)
Roasted peanuts
1/2 cup (76g)
Cereal Grains and Pasta
Cornstarch
4 tsp (11g)
Seitan
1/2 lbs (255g)
Sweets
Sugar
2 tsp (9g)
Snacks
Pretzels, hard, salted
2 oz (57g)
snack prep - 3 days
breakfast prep - 2 days
1. Egg & avocado salad on toast
212cal, 11p, 13c, 11f (per meal)
2 slice(s) (64g)
1/3 tsp (1g)
2 large (100g)
1/3 avocado(s) (67g)
1/3 cup (10g)
Recipe has been scaled from original by 0.33x. 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, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
lunch prep - 1 days
1. Flatbread broccoli pizza
313cal, 9p, 27c, 18f (per meal)
2 tbsp, shredded (14g)
1/2 piece (45g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
2 tbsp (32g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
3. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Caprese salad
213cal, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. General tso's tofu
327cal, 16p, 25c, 18f (per meal)
2 tsp (10mL)
4 tsp (11g)
6 2/3 oz (189g)
2 tsp (10g)
2 tsp (9g)
1 1/3 clove(s) (4g)
1/2 tbsp (7mL)
4 tsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
3. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Buffalo tofu slaw salad
380cal, 17p, 10c, 29f (per meal)
1/2 tbsp (8mL)
2 tbsp cherry tomatoes (19g)
2 tbsp (30mL)
2 tbsp (30mL)
1 cup (90g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the tofu cubes with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add the tofu and cook for 4-6 minutes, turning occasionally, until golden brown on all sides. Remove from heat and let cool slightly, then toss with hot sauce.
3
Serve the tofu over a bed of coleslaw and cherry tomatoes. Drizzle with ranch and serve.
4
Meal Prep Tip: Store the tofu and ranch separately from the coleslaw. Combine everything just before serving to keep the slaw fresh and crisp.
snack prep - 2 days
1. Skillet cauliflower tots
107cal, 5p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tsp (10mL)
1 tsp (3g)
1 extra large (56g)
1 cup(s), riced (128g)
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
2. Sweet potato chips
116cal, 1p, 10c, 8f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
dinner prep - 2 days
1. Chik'n nuggets
166cal, 9p, 16c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
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.
breakfast prep - 3 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Raspberries
48cal, 1p, 5c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
2. Caprese salad
71cal, 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.
dinner prep - 2 days
1. Seitan salad
539cal, 40p, 25c, 27f (per meal)
1/2 lbs (255g)
6 cup(s) (180g)
18 cherry tomatoes (306g)
3/4 avocado(s) (151g)
3 tbsp (45mL)
1 tbsp (4g)
1 tbsp (15mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
snack prep - 2 days
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
244cal, 8p, 14c, 15f (per meal)
4 dash (2g)
1/2 oz (14g)
1/4 avocado(s) (50g)
2 medium (1-1/4" dia) (24g)
1 slice (32g)
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. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. 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.