1800 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1800 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 (1825cal, 137g protein, 96g net carbs, 86g fat, 32g fiber per day) cannot be customized.
Day 1
1800cal, 129g protein, 95g net carbs, 84g fat, 37g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1825cal, 131g protein, 93g net carbs, 88g fat, 35g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1750cal, 135g protein, 74g net carbs, 92g fat, 24g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 serving(s) (206cal, 5p, 11c, 14f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1850cal, 112g protein, 93g net carbs, 99g fat, 34g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
3 serving(s) (206cal, 5p, 11c, 14f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 serving(s) (157cal, 11p, 4c, 11f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1825cal, 121g protein, 103g net carbs, 88g fat, 34g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (157cal, 11p, 4c, 11f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1850cal, 163g protein, 105g net carbs, 75g fat, 28g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
8 oz seitan (595cal, 64p, 38c, 20f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (373cal, 16p, 33c, 13f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1850cal, 163g protein, 105g net carbs, 75g fat, 28g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
8 oz seitan (595cal, 64p, 38c, 20f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (373cal, 16p, 33c, 13f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (46 items)
Vegetables and Vegetable Products
Collard greens
3 3/4 lbs (1701g)
Garlic
12 3/4 clove(s) (38g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (706g)
Frozen green beans
2 2/3 cup (323g)
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Kale leaves
2 bunch (340g)
Onion
2 medium (2-1/2" dia) (203g)
Fresh spinach
1 2/3 10oz package (473g)
Tomato paste
2 tbsp (32g)
Bell pepper
1 large (164g)
Fats and Oils
Oil
6 1/2 oz (197mL)
Salad dressing
1 1/2 tbsp (23mL)
Olive oil
1/4 cup (53mL)
Balsamic vinaigrette
4 tbsp (60mL)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
1 g (1g)
Cajun seasoning
1 tsp (2g)
Fresh basil
1 cup leaves, whole (24g)
Crushed red pepper
4 dash (1g)
Chili powder
1 tsp (3g)
Ground cumin
10 1/4 g (10g)
Paprika
2 tsp (5g)
Legumes and Legume Products
Firm tofu
1 3/4 lbs (794g)
Tempeh
6 oz (170g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Chickpeas, canned
1 can (448g)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Other
Cottage cheese & fruit cup
5 container (850g)
Mixed greens
2 1/2 package (5.5 oz) (385g)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Teriyaki sauce
1/2 cup (120mL)
Snacks
Small granola bar
2 bar (50g)
Large granola bar
3 bar (111g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Butter
2 2/3 tbsp (36g)
String cheese
4 stick (112g)
Eggs
9 1/2 medium (414g)
Whole milk
1 1/2 cup (360mL)
Fresh mozzarella cheese
6 oz (170g)
Soups, Sauces, and Gravies
Pesto sauce
3 tbsp (48g)
Baked Products
Bread
4 slice(s) (128g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Cereal Grains and Pasta
Seitan
1 lbs (454g)
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. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
3. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
3/4 small (53g)
1 1/2 sausage (150g)
3/4 tbsp (11mL)
1 cup (128g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
3. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
380 cals, 17p, 28c, 20f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Caprese salad
250 cals, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. 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.
snack prep - 3 days
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Teriyaki seitan wings
595 cals, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
dinner prep - 2 days
1. Spanish chickpeas
375 cals, 16p, 33c, 13f (per meal)
1 tbsp (6g)
2 tsp (5g)
1 tbsp (15mL)
1 cup(s) (237mL)
4 oz (113g)
1 can (448g)
2 tbsp (32g)
1 large (164g)
1 large (150g)
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. 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.