1700 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1700 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 (1675cal, 113g protein, 76g net carbs, 91g fat, 24g fiber per day) cannot be customized.
Day 1
1650cal, 110g protein, 75g net carbs, 91g fat, 23g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
4 oz (295cal, 24p, 8c, 15f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1650cal, 110g protein, 75g net carbs, 91g fat, 23g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
4 oz (295cal, 24p, 8c, 15f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1675cal, 109g protein, 92g net carbs, 86g fat, 26g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (240cal, 8p, 13c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (389cal, 16p, 32c, 19f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1725cal, 120g protein, 86g net carbs, 89g fat, 22g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (240cal, 8p, 13c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
2/3 serving(s) (417cal, 25p, 22c, 24f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1625cal, 119g protein, 57g net carbs, 93g fat, 23g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
2/3 serving(s) (417cal, 25p, 22c, 24f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1700cal, 115g protein, 71g net carbs, 95g fat, 25g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1675cal, 110g protein, 80g net carbs, 90g fat, 27g fiber
3 mini muffin(s) (168cal, 13p, 1c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (57 items)
Dairy and Egg Products
Whole milk
1/4 gallon (886mL)
Eggs
13 large (650g)
Butter
1 tbsp (14g)
Cheddar cheese
5 oz (145g)
String cheese
2 stick (56g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Goat cheese
2 1/2 oz (71g)
Spices and Herbs
Onion powder
1/2 dash (0g)
Black pepper
1 tsp, ground (3g)
Garlic powder
5 dash (2g)
Salt
1/2 oz (16g)
Ground cumin
4 dash (1g)
Crushed red pepper
4 dash (1g)
Vegetables and Vegetable Products
Red potatoes
1 1/2 potato medium (2-1/4" to 3-1/4" dia) (320g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (429g)
Carrots
3 medium (183g)
Garlic
3 clove(s) (9g)
Kale leaves
9 1/2 oz (270g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Fresh green beans
1 1/2 cup 1/2" pieces (150g)
Edamame, frozen, shelled
1/2 cup (59g)
Fresh ginger
1/4 tbsp (1g)
Onion
5/8 medium (2-1/2" dia) (67g)
Green onions
7/8 bunch (44g)
Fresh spinach
1 1/4 10oz package (353g)
Zucchini
4 1/3 large (1396g)
Fats and Oils
Oil
2 oz (63mL)
Balsamic vinaigrette
5 tbsp (75mL)
Olive oil
2 1/2 tbsp (38mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Lentils, raw
4 tbsp (48g)
Peanut butter
1/2 cup (112g)
Soy sauce
2 oz (47mL)
Beverages
Water
3/4 gallon (2765mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
1 oz (28g)
Almonds
3 oz (87g)
Roasted pumpkin seeds, unsalted
3 oz (89g)
Coconut milk, canned
1/3 can (149mL)
Chia seeds
1/2 tbsp (7g)
Sesame seeds
1/2 tbsp (5g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Other
Guacamole, store-bought
1/2 cup (124g)
Mixed greens
3 cup (90g)
Curry paste
1/3 tsp (2g)
Vegan sausage
2 sausage (200g)
Coleslaw mix
1 1/2 cup (135g)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lemon juice
1 tbsp (15mL)
Lime juice
1/4 cup (53mL)
Avocados
1 avocado(s) (201g)
Cereal Grains and Pasta
Seitan
1/3 lbs (151g)
Sweets
Sugar
1 tbsp (13g)
Soups, Sauces, and Gravies
Chili garlic sauce
1 1/2 dash (1g)
Oyster sauce
1 1/2 dash (1g)
Pasta sauce
10 tbsp (163g)
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. Roast potatoes
180 cals, 3p, 23c, 7f (per meal)
1/2 dash (0g)
1/2 dash, ground (0g)
1 dash (0g)
3 dash (2g)
1 1/2 potato medium (2-1/4" to 3-1/4" dia) (320g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
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. 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 2 days
1. Cheese and guac tacos
350 cals, 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 - 2 days
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Lentil kale salad
390 cals, 16p, 32c, 19f (per meal)
4 dash (1g)
1 cup(s) (237mL)
4 dash (1g)
1 clove(s) (3g)
1 tbsp (15mL)
1 tbsp, slivered (7g)
1 tbsp (15mL)
1 1/2 cup, chopped (60g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
lunch prep - 2 days
1. Green bean, beet, & pepita salad
240 cals, 8p, 13c, 16f (per meal)
4 tbsp (60mL)
4 tbsp (30g)
2 beets (2" dia, sphere) (100g)
1 1/2 cup 1/2" pieces (150g)
2 cup (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
dinner prep - 2 days
1. Seitan in peanut sauce
415 cals, 26p, 23c, 24f (per meal)
1/4 tbsp (1g)
1 clove(s) (3g)
1/3 can (151mL)
1/3 lbs (151g)
1 tbsp (16g)
1 tbsp (13g)
1 tsp (5mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 medium (4-1/8" long) (20g)
1/3 tsp (2g)
1/3 tsp (2mL)
1 1/3 dash (1g)
1 1/3 dash (1g)
1/3 bunch (113g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. 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. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
breakfast prep - 2 days
1. Egg & cheese mini muffin
170 cals, 13p, 1c, 13f (per meal)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Sesame peanut zoodles
440 cals, 19p, 20c, 28f (per meal)
1/4 tbsp (4g)
3/4 tbsp (11mL)
1 1/2 tbsp, sliced (12g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3/4 cup (68g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
480 cals, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.