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 (1700cals, 114g protein, 79g net carbs, 89g fat 30g fiber per day) cannot be customized.
Day 1
1675cals, 108g protein, 93g net carbs, 88g fat 20g fiber per day
1/2 serving(s) (162cal, 7p, 13c, 8f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 container (139cal, 20p, 8c, 3f)
6 lettuce cups (279cal, 11p, 5c, 23f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1650cals, 114g protein, 65g net carbs, 95g fat 20g fiber per day
1/2 serving(s) (162cal, 7p, 13c, 8f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 container (139cal, 20p, 8c, 3f)
1 serving(s) (341cal, 20p, 10c, 24f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1700cals, 106g protein, 60g net carbs, 103g fat 29g fiber per day
1 serving(s) (266cal, 15p, 3c, 19f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1725cals, 115g protein, 60g net carbs, 97g fat 37g fiber per day
1/2 serving(s) (276cal, 10p, 17c, 13f)
1 serving(s) (266cal, 15p, 3c, 19f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (314cal, 26p, 12c, 15f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1675cals, 113g protein, 82g net carbs, 83g fat 37g fiber per day
1/2 serving(s) (276cal, 10p, 17c, 13f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (314cal, 26p, 12c, 15f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1700cals, 120g protein, 102g net carbs, 75g fat 33g fiber per day
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (235cal, 3p, 7c, 18f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1700cals, 119g protein, 89g net carbs, 82g fat 33g fiber per day
1/2 serving(s) (93cal, 14p, 6c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (235cal, 3p, 7c, 18f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (58 items)
Spices and Herbs
Salt
5 g (5g)
Thyme, dried
1 tsp, ground (1g)
Garlic powder
1 tsp (4g)
Ground cumin
1/2 tbsp (3g)
Dried dill weed
1 tsp (1g)
Black pepper
1 1/2 g (1g)
Rosemary, dried
4 dash (1g)
Dairy and Egg Products
Goat cheese
5 oz (141g)
Eggs
7 large (350g)
Sliced cheese
1 3/4 oz (49g)
Whole milk
5 cup(s) (1200mL)
Butter
3/8 stick (43g)
Cheese
1 cup, shredded (113g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Lowfat greek yogurt
4 tbsp (70g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (428g)
Avocados
3 avocado(s) (586g)
Raspberries
2 1/2 cup (308g)
Nectarine
2 medium (2-1/2" dia) (284g)
Canned pineapple
4 tbsp, chunks (45g)
Lime juice
2 tbsp (30mL)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Almonds
1/3 lbs (148g)
Roasted pumpkin seeds, unsalted
3 tbsp (22g)
Chia seeds
3 oz (85g)
Baked Products
Bread
2/3 lbs (320g)
Fats and Oils
Olive oil
1 tbsp (15mL)
Oil
1 3/4 oz (54mL)
Vegetables and Vegetable Products
Mushrooms
1/4 lbs (120g)
Romaine lettuce
6 leaf inner (36g)
Garlic
1 3/4 clove(s) (5g)
Fresh ginger
3/4 tbsp (5g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (320g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen sugar snap peas
2 2/3 cup (384g)
Ketchup
2 tbsp (34g)
Onion
2 tbsp minced (30g)
Other
Protein greek yogurt, flavored
2 container (300g)
Sriracha chili sauce
3/4 tbsp (11g)
Mixed greens
4 1/2 cup (138g)
Cacao powder
3/8 oz (11g)
Tzatziki
1/4 cup(s) (56g)
Meatless chik'n tenders
8 pieces (204g)
Beverages
Water
11 1/4 cup(s) (2669mL)
Protein powder
11 scoop (1/3 cup ea) (341g)
Legumes and Legume Products
Soy sauce
2 1/2 tsp (13mL)
Firm tofu
15 oz (431g)
Peanut butter
3 tbsp (48g)
Black beans
3 tbsp (45g)
Roasted peanuts
4 tbsp (37g)
Tempeh
1/2 lbs (227g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Salsa verde
1 1/2 tbsp (24g)
Frank's red hot sauce
4 tbsp (60mL)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Sweets
Syrup
1 tbsp (15mL)
Snacks
Rice cakes, any flavor
1 cakes (9g)
snack prep - 3 days
1. Peach and goat cheese bites
162cal, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
breakfast prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Grilled cheese with mushrooms
162cal, 7p, 13c, 8f (per meal)
1/2 slice (3/4 oz ea) (11g)
1 slice(s) (32g)
4 dash, ground (1g)
1/4 tbsp (4mL)
4 tbsp, chopped (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Taiwanese tofu lettuce cups
279cal, 11p, 5c, 23f (per meal)
1/8 cup(s) (22mL)
1 tbsp (17mL)
6 leaf inner (36g)
1/2 tbsp (8mL)
1 tbsp (1mL)
3/4 tbsp, slivered (5g)
3/4 clove(s) (2g)
1/4 lbs (106g)
3/4 tbsp (5g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3 of the oil in a non-stick skillet over medium-high heat. Add the tofu, season with salt and pepper, and cook until browned in places, about 5-6 minutes. Transfer tofu to a plate and wipe the skillet clean.
2
Add the remaining oil to the same skillet over medium-high heat. Add the garlic, ginger, and almonds, and stir frequently until the garlic is fragrant and the almonds are toasted, about 1-2 minutes.
3
Stir in the apple cider vinegar, soy sauce, and water, and cook until the mixture slightly thickens, about 2-3 minutes.
4
Return the tofu to the skillet and toss to coat.
5
Spoon the tofu mixture into the lettuce cups and serve.
2. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
341cal, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
4 large (200g)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. 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
Serve on top of bed of greens.
dinner prep - 1 days
1. Salsa verde tofu salad
529cal, 23p, 17c, 36f (per meal)
3/4 roma tomato (60g)
1 1/2 tbsp (24g)
1/2 tbsp (3g)
3 tbsp (45g)
3 tbsp (22g)
3 slices (75g)
2 1/4 cup (68g)
1/2 tbsp (8mL)
1 1/2 slice(s) (126g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
breakfast prep - 2 days
1. Cacao & raspberry chia pudding
276cal, 10p, 17c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (62g)
2 1/2 tsp (5g)
1 cup(s) (240mL)
4 tbsp (57g)
1
Thoroughly mix chia seeds, milk, cacao powder, and syrup in a small container with lid.
2
Refrigerate 15 minutes to overnight until thick.
3
Serve with raspberries.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
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
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
93cal, 14p, 6c, 1f (per meal)
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
2. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
3. Raspberries
72cal, 2p, 7c, 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.
dinner prep - 2 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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 - 2 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 tbsp (70g)
1 slices (25g)
1 tbsp (6g)
1/2 cup(s) (120mL)
2 tbsp (28g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
lunch prep - 1 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.