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 (1800cals, 125g protein, 92g net carbs, 91g fat 28g fiber per day) cannot be customized.
Day 1
1825cals, 122g protein, 92g net carbs, 96g fat 26g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1/2 serving(s) (221cal, 13p, 28c, 4f)
1 serving(s) (242cal, 14p, 7c, 17f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1775cals, 131g protein, 84g net carbs, 89g fat 28g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1 1/2 serving(s) (539cal, 40p, 25c, 27f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1800cals, 127g protein, 92g net carbs, 92g fat 26g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1 serving(s) (266cal, 15p, 3c, 19f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1800cals, 125g protein, 96g net carbs, 91g fat 26g fiber per day
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (266cal, 15p, 3c, 19f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 serving(s) (588cal, 25p, 26c, 37f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1775cals, 118g protein, 100g net carbs, 89g fat 24g fiber per day
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
4 serving(s) (271cal, 5p, 17c, 19f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 clementine(s) (39cal, 1p, 8c, 0f)
10 2/3 oz (302cal, 29p, 7c, 16f)
2 cup(s) (215cal, 7p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1775cals, 131g protein, 80g net carbs, 91g fat 30g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 toast(s) (203cal, 8p, 14c, 11f)
10 2/3 oz (302cal, 29p, 7c, 16f)
2 cup(s) (215cal, 7p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1800cals, 122g protein, 100g net carbs, 86g fat 37g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 toast(s) (203cal, 8p, 14c, 11f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (55 items)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
21 medium (932g)
Fresh mozzarella cheese
2 oz (57g)
Whole milk
1 3/4 cup(s) (420mL)
Butter
5 tsp (23g)
Cheese
1/2 slice (1 oz each) (14g)
Fruits and Fruit Juices
Clementines
5 fruit (370g)
Raspberries
17 1/2 oz (499g)
Avocados
2 avocado(s) (410g)
Lime juice
1 tbsp (15mL)
Beverages
Protein powder
3/4 lbs (343g)
Water
10 1/2 cup(s) (2489mL)
Other
Almond flour
3 tbsp (21g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Nutritional yeast
1/3 oz (9g)
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
7 1/3 cup (220g)
Coleslaw mix
1 cup (90g)
Sub roll(s)
1/2 roll(s) (43g)
Meatless chik'n tenders
4 pieces (102g)
Nut and Seed Products
Almond butter
1/4 lbs (126g)
Pistachios, shelled
1/2 cup (62g)
Chia seeds
1 tsp (5g)
Sesame seeds
1/2 oz (15g)
Flax seeds
2 dash (2g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Spices and Herbs
Yellow mustard
2 dash or 1 packet (1g)
Paprika
1 dash (1g)
Black pepper
1 dash (0g)
Salt
1 dash (0g)
Fresh basil
1 tbsp, chopped (3g)
Garlic powder
1/2 tbsp (5g)
Baked Products
Bread
14 2/3 oz (416g)
Vegetables and Vegetable Products
Onion
5/8 medium (2-1/2" dia) (66g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (401g)
Ketchup
1/4 cup (74g)
Fresh spinach
3 cup(s) (90g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Bell pepper
1 1/4 small (93g)
Broccoli
4 cup chopped (364g)
Fresh ginger
1 1/3 slices (1" dia) (3g)
Fats and Oils
Mayonnaise
2 tbsp (30mL)
Balsamic vinaigrette
1 tbsp (14mL)
Oil
1 1/2 oz (42mL)
Salad dressing
1/2 cup (113mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/2 oz (43g)
Peanut butter
10 tbsp (160g)
Soy sauce
1/2 lbs (190mL)
Extra firm tofu
1 1/3 lbs (605g)
Soups, Sauces, and Gravies
Pasta sauce
3 oz (85g)
Cereal Grains and Pasta
Uncooked dry pasta
1 oz (28g)
Seitan
6 oz (170g)
Sweets
Jelly
1 tbsp (21g)
snack prep - 2 days
breakfast prep - 3 days
1. Almond protein balls
270cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
lunch prep - 1 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Meatless bolognese pasta
221cal, 13p, 28c, 4f (per meal)
1/6 tsp (1mL)
1 1/2 oz (43g)
3 oz (85g)
1 oz (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions until al dente. Drain and set aside.
2
While the pasta cooks, heat the oil in a skillet or saucepan over medium heat.
3
Add the vegan meat and cook until browned, or as directed on the package. Break up any large clumps with a spoon as needed.
4
Stir in the pasta sauce and bring to a simmer.
5
Serve the sauce over the cooked pasta.
3. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
3/4 large whole (3" dia) (137g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Seitan salad
539cal, 40p, 25c, 27f (per meal)
1/4 lbs (128g)
3 cup(s) (90g)
9 cherry tomatoes (153g)
3/8 avocado(s) (75g)
1 1/2 tbsp (23mL)
1/2 tbsp (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. 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.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 3 days
1. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 2 days
1. Toast with butter and jelly
200cal, 6p, 25c, 7f (per meal)
2. Boiled eggs
69cal, 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.
dinner prep - 1 days
1. Sesame peanut zoodles
588cal, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. 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. Seitan philly cheesesteak
285cal, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Baked tofu
302cal, 30p, 7c, 16f (per meal)
1 1/3 lbs (605g)
1 1/3 slices (1" dia) (3g)
4 tsp (12g)
2/3 cup (160mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Roasted broccoli with nutritional yeast
215cal, 7p, 8c, 15f (per meal)
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
4 slice (128g)
1 avocado(s) (201g)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
snack prep - 2 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
dinner prep - 1 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. Raspberries
126cal, 3p, 12c, 1f (per meal)
1 3/4 cup (215g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.