1900 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1900 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 (1875cal, 145g protein, 98g net carbs, 83g fat, 36g fiber per day) cannot be customized.
Day 1
1875cal, 120g protein, 104g net carbs, 91g fat, 40g fiber
1/2 avocado (481cal, 20p, 25c, 25f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1825cal, 122g protein, 80g net carbs, 96g fat, 40g fiber
1/2 avocado (481cal, 20p, 25c, 25f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 tender(s) (343cal, 24p, 31c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1850cal, 134g protein, 81g net carbs, 95g fat, 35g fiber
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 tender(s) (343cal, 24p, 31c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1875cal, 141g protein, 100g net carbs, 79g fat, 50g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (249cal, 3p, 36c, 7f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1950cal, 155g protein, 89g net carbs, 88g fat, 42g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 can(s) (494cal, 36p, 46c, 14f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (142cal, 8p, 5c, 9f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1850cal, 170g protein, 117g net carbs, 68g fat, 24g fiber
7 oz tofu (373cal, 19p, 25c, 22f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1850cal, 170g protein, 117g net carbs, 68g fat, 24g fiber
7 oz tofu (373cal, 19p, 25c, 22f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Legumes and Legume Products
Peanut butter
1 tbsp (16g)
Chickpeas, canned
1 3/4 can (784g)
Vegetarian burger crumbles
2 cup (200g)
Tempeh
4 oz (113g)
Soy sauce
2 tbsp (30mL)
Firm tofu
14 oz (397g)
Snacks
Rice cakes, any flavor
1/2 cakes (5g)
Other
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Guacamole, store-bought
4 tbsp (62g)
Smoked paprika
1/2 tsp (1g)
Meatless chik'n tenders
12 pieces (306g)
Cacao powder
1 1/2 tbsp (9g)
Mixed greens
1/2 package (5.5 oz) (82g)
Protein bar (20g protein)
2 bar (100g)
Vegan sausage
4 sausage (400g)
Vegetables and Vegetable Products
Ketchup
1/3 cup (79g)
Bell pepper
1 medium (119g)
Kale leaves
13 oz (374g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (560g)
Garlic
3 1/2 clove(s) (11g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Frozen broccoli
5 cup (455g)
Fresh ginger
3 inch (2.5cm) cube (15g)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia) (600g)
Avocados
4 1/2 avocado(s) (917g)
Lemon juice
1 3/4 fl oz (52mL)
Lemon
1 1/2 small (80g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
15 3/4 scoop (1/3 cup ea) (488g)
Dairy and Egg Products
Eggs
13 large (650g)
Whole milk
1/4 gallon (821mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
Lowfat greek yogurt
6 tbsp (105g)
Butter
2 tsp (9g)
Fresh mozzarella cheese
1 oz (28g)
Nut and Seed Products
Sunflower kernels
2 oz (52g)
Chia seeds
3 tbsp (43g)
Pecans
4 tbsp, halves (25g)
Sesame seeds
1 tbsp (9g)
Spices and Herbs
Garlic powder
4 dash (2g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Black pepper
1/3 tsp (0g)
Salt
1/3 tsp (1g)
Baked Products
Naan bread
1/2 piece (45g)
Fats and Oils
Oil
2 oz (65mL)
Balsamic vinaigrette
2 tsp (10mL)
Olive oil
5 tsp (25mL)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Sweets
Agave
2 tsp (14g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
dinner prep - 1 days
1. Chik'n nuggets
370 cals, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Rice cakes with peanut butter
120 cals, 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Pepper strips and guacamole
75 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
lunch prep - 2 days
1. Chickpea stuffed avocado
480 cals, 20p, 25c, 25f (per meal)
1 avocado(s) (201g)
2 tbsp (24g)
1/2 tsp (1g)
4 tbsp (70g)
1 tbsp (15mL)
1 can (448g)
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
dinner prep - 2 days
1. Crispy chik'n tenders
345 cals, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 3 days
1. Chocolate avocado chia pudding
195 cals, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
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.
lunch prep - 1 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
1 cup (30g)
1/2 avocado(s) (101g)
3 large (150g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. 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. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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.
3. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Lemon ginger tofu chik'n
375 cals, 19p, 25c, 22f (per meal)
2 tsp (14g)
1 tbsp (9g)
2 clove(s) (6g)
3 inch (2.5cm) cube (15g)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
3 tbsp (24g)
2 tbsp (30mL)
14 oz (397g)
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.