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 (165cal, 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
1/4 oz (7g)
Thyme, dried
1 tsp, ground (1g)
Black pepper
1/8 oz (2g)
Garlic powder
1 tsp (4g)
Ground cumin
1/2 tbsp (3g)
Dried dill weed
1 tsp (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
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, 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)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
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.