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 (1600cal, 112g protein, 85g net carbs, 79g fat, 23g fiber per day) cannot be customized.
Day 1
1600cal, 119g protein, 87g net carbs, 74g fat, 28g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1575cal, 109g protein, 85g net carbs, 77g fat, 26g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1575cal, 106g protein, 95g net carbs, 77g fat, 20g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cal, 105g protein, 74g net carbs, 88g fat, 23g fiber
1/2 serving(s) (387cal, 23p, 15c, 24f)
1/2 can(s) (177cal, 6p, 15c, 9f)
2 oz (20cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1675cal, 108g protein, 76g net carbs, 95g fat, 17g fiber
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 oz (20cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1575cal, 118g protein, 90g net carbs, 70g fat, 25g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
3 tender(s) (171cal, 12p, 15c, 7f)
1/2 serving(s) (131cal, 2p, 10c, 8f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1575cal, 118g protein, 90g net carbs, 70g fat, 25g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
3 tender(s) (171cal, 12p, 15c, 7f)
1/2 serving(s) (131cal, 2p, 10c, 8f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (59 items)
Vegetables and Vegetable Products
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Tomatoes
5 medium whole (2-3/5" dia) (620g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Garlic
3 1/2 clove(s) (11g)
Fresh ginger
2 1/2 tbsp (15g)
Onion
1 cup, chopped (160g)
Lima beans, frozen
3/4 cup (120g)
Frozen corn kernels
3/4 cup (102g)
Brussels sprouts
3/4 cup (66g)
Ketchup
1 1/2 tbsp (26g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Snacks
High-protein granola bar
3 bar (120g)
Tortilla chips
1 oz (28g)
Fats and Oils
Oil
3 oz (95mL)
Salad dressing
6 tbsp (90mL)
Olive oil
1 oz (31mL)
Balsamic vinaigrette
4 tsp (20mL)
Dairy and Egg Products
Eggs
10 1/2 medium (462g)
Butter
1/4 stick (26g)
Sliced cheese
2 slice (1 oz ea) (56g)
Cheese
1 1/2 oz (42g)
Lowfat greek yogurt
1 cup (280g)
Fresh mozzarella cheese
2 oz (57g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (69g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Almonds
1/3 cup, whole (48g)
Walnuts
2 tbsp, chopped (14g)
Mixed nuts
4 tbsp (34g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Beverages
Water
12 cup(s) (2816mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Cinnamon
2 tsp (5g)
Apple cider vinegar
1 1/2 tbsp (22g)
Thyme, dried
4 dash, leaves (1g)
Black pepper
1/2 g (1g)
Salt
2 g (2g)
Fresh basil
1/3 cup leaves, whole (8g)
Sweets
Sugar
2 3/4 tbsp (36g)
Maple syrup
1 tsp (5mL)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Baked Products
Bread
1/3 lbs (160g)
Legumes and Legume Products
Vegetarian burger crumbles
1 3/4 cup (175g)
Firm tofu
1 1/2 lbs (695g)
Soy sauce
2 1/2 tsp (13mL)
Tempeh
3/4 lbs (340g)
Other
Mixed greens
2 package (5.5 oz) (283g)
Coleslaw mix
2 cup (180g)
Vegan chik'n strips
3 oz (85g)
Cottage cheese & fruit cup
1 container (170g)
Guacamole, store-bought
4 tbsp (62g)
Meatless chik'n tenders
6 pieces (153g)
Cereal Grains and Pasta
Cornstarch
2 1/2 tbsp (20g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Pesto sauce
1/2 tbsp (8g)
Fruits and Fruit Juices
Watermelon
4 oz (113g)
Kiwi
2 fruit (138g)
Apples
1/6 small (2-3/4" dia) (25g)
snack prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
1 3/4 cup (175g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. General tso's tofu
305 cals, 15p, 24c, 17f (per meal)
1 1/4 tbsp (19mL)
2 1/2 tbsp (20g)
3/4 lbs (354g)
1 1/4 tbsp (19g)
1 1/4 tbsp (16g)
2 1/2 clove(s) (8g)
2 1/2 tsp (13mL)
2 1/2 tbsp (15g)
Recipe has been scaled from original by 1.25x. 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 and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Watermelon
20 cals, 1p, 4c, 0f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Boiled eggs
70 cals, 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.
breakfast prep - 2 days
1. Herb & onion frittata
155 cals, 9p, 7c, 10f (per meal)
1/2 cup, chopped (80g)
2 dash, leaves (0g)
1 tbsp, shredded (7g)
1/2 dash (0g)
1/2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Sauteed corn & lima beans
180 cals, 5p, 18c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
3/4 cup (120g)
3/4 cup (102g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 1 days
1. Brussel sprout, chik'n & apple salad
385 cals, 23p, 15c, 24f (per meal)
3 oz (85g)
3/4 cup (66g)
1/6 small (2-3/4" dia) (25g)
2 tbsp, chopped (14g)
1/4 tbsp (4g)
1 tsp (5mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
lunch prep - 2 days
1. Crispy chik'n tenders
170 cals, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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.
3. Chips and guacamole
130 cals, 2p, 10c, 8f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
dinner prep - 2 days
1. Basic tempeh
295 cals, 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. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
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.