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 (1900cals, 133g protein, 103g net carbs, 89g fat 36g fiber per day) cannot be customized.
Day 1
1875cals, 143g protein, 85g net carbs, 91g fat 33g fiber per day
1 container (139cal, 20p, 8c, 3f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 serving(s) (235cal, 5p, 9c, 16f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1875cals, 132g protein, 117g net carbs, 81g fat 38g fiber per day
1 container (139cal, 20p, 8c, 3f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 serving(s) (320cal, 11p, 33c, 12f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1925cals, 139g protein, 104g net carbs, 92g fat 30g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
10 1/2 oz (378cal, 23p, 18c, 24f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1925cals, 139g protein, 104g net carbs, 92g fat 30g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
10 1/2 oz (378cal, 23p, 18c, 24f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1900cals, 130g protein, 105g net carbs, 88g fat 43g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (260cal, 10p, 18c, 13f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1900cals, 121g protein, 106g net carbs, 92g fat 42g fiber per day
1 slice(s) (322cal, 14p, 23c, 18f)
1 toast(s) (481cal, 17p, 35c, 22f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (260cal, 10p, 18c, 13f)
1 serving(s) (58cal, 1p, 9c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1850cals, 126g protein, 101g net carbs, 88g fat 40g fiber per day
1 slice(s) (322cal, 14p, 23c, 18f)
1 toast(s) (481cal, 17p, 35c, 22f)
2 egg(s) (139cal, 13p, 1c, 10f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (61 items)
Vegetables and Vegetable Products
Bell pepper
1 1/4 large (201g)
Zucchini
3 large (969g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (534g)
Kale leaves
2 1/4 bunch (383g)
Jalapeno pepper
1 pepper(s) (14g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Frozen broccoli
3 cup (273g)
Garlic
2 clove(s) (6g)
Fresh spinach
1 cup(s) (30g)
Fresh parsley
6 1/2 sprigs (7g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Legumes and Legume Products
Hummus
1/3 cup (81g)
Roasted peanuts
1/2 cup (79g)
Tempeh
6 oz (170g)
Lentils, raw
3/4 cup (147g)
Firm tofu
29 oz (822g)
Peanut butter
1/2 cup (112g)
Chickpeas, canned
2 can (896g)
Nut and Seed Products
Roasted cashews
1/3 cup, halves and whole (46g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Almonds
1/2 cup, whole (72g)
Other
Protein greek yogurt, flavored
2 container (300g)
Tzatziki
1/6 cup(s) (42g)
Protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g)
Italian seasoning
4 dash (2g)
Chickpea pasta
1/2 box (99g)
Dairy and Egg Products
Butter
1/2 stick (52g)
Whole milk
3 2/3 cup(s) (881mL)
Sour cream
2 tbsp (24g)
Feta cheese
1/3 lbs (149g)
Eggs
4 large (200g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Goat cheese
2 oz (57g)
Baked Products
Bread
6 3/4 oz (192g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (486g)
Lemon juice
2 fl oz (58mL)
Lemon
2 1/2 small (140g)
Blackberries
2 cup (288g)
Grapes
2 cup (184g)
Spices and Herbs
Fresh basil
1/2 cup leaves, whole (12g)
Paprika
4 dash (1g)
Black pepper
1 1/2 dash (0g)
Salt
1/3 oz (9g)
Lemon pepper
1/4 tbsp (2g)
Oregano, dried
5 dash, ground (1g)
Crushed red pepper
1/2 tbsp (3g)
Garlic powder
5 dash (2g)
Balsamic vinegar
1/2 tbsp (8mL)
Basil, dried
2 dash, leaves (0g)
Ground cumin
2 tsp (4g)
Beverages
Water
17 cup(s) (4057mL)
Protein powder
15 1/2 oz (442g)
Fats and Oils
Oil
3 1/4 oz (99mL)
Olive oil
4 tsp (20mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Apple cider vinegar
1/2 tbsp (0mL)
Pasta sauce
1/2 cup (130g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3/4 cup (61g)
Sweets
Honey
4 tsp (28g)
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Roasted cashews
139cal, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
breakfast prep - 2 days
1. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Zoodles with avocado sauce
235cal, 5p, 9c, 16f (per meal)
1/2 avocado(s) (101g)
1/2 large (162g)
1/2 cup leaves, whole (12g)
5 cherry tomatoes (85g)
1 1/2 tbsp (23mL)
1/6 cup(s) (39mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1/6 cup(s) (42g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Southwest lentil & potato skillet
320cal, 11p, 33c, 12f (per meal)
1/2 tbsp (8mL)
1 pepper(s) (14g)
2 tbsp (24g)
4 dash (1g)
1/2 large (82g)
1/4 cup(s) (59mL)
1 small (1-3/4" to 2-1/4" dia.) (92g)
2 2/3 tbsp (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.
2. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
2/3 avocado(s) (134g)
2/3 small (39g)
2/3 bunch (113g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Lemon pepper tofu
378cal, 23p, 18c, 24f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Buttered broccoli
200cal, 4p, 3c, 17f (per meal)
3 tbsp (43g)
1 1/2 dash (0g)
3 cup (273g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 3 days
1. Chocolate peanut butter protein oats
234cal, 18p, 15c, 10f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/2 cup(s) (119mL)
4 tbsp (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook oats and water according to the package.
2
When done, mix in the protein powder and peanut butter.
3
Serve.
2. Blackberries
47cal, 1p, 4c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack prep - 3 days
1. Crunchy garlicy lentil snack
171cal, 10p, 21c, 3f (per meal)
1 1/3 cup(s) (284mL)
1 dash (1g)
5 dash, ground (1g)
1 tsp (2g)
5 dash (2g)
2 tsp (9mL)
9 1/2 tbsp (115g)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
dinner prep - 2 days
1. Baked feta chickpea pasta
406cal, 22p, 28c, 19f (per meal)
1 clove(s) (3g)
2 dash (1g)
1/2 box (99g)
1 cup(s) (30g)
4 oz (113g)
1/2 tbsp (8mL)
10 oz, cherry tomatoes (284g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
lunch prep - 1 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Lemony zucchini chickpea & feta bowl
260cal, 10p, 18c, 13f (per meal)
1 1/4 oz (35g)
1 medium (2-1/2" dia) (110g)
2 tbsp (30mL)
5 sprigs (5g)
2 dash, leaves (0g)
1/2 large (162g)
1/2 can (224g)
1 clove(s) (3g)
1 tbsp (15mL)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini, feta, and the rest of the fresh parsley. Serve.
breakfast prep - 2 days
1. Protein peanut butter toast
322cal, 14p, 23c, 18f (per meal)
1
Toast bread.
2
In a small bowl, mix together the peanut butter and protein powder until well-combined.
3
Spread peanut butter mixture over toast and drizzle with honey. Serve.
lunch prep - 2 days
1. Spiced chickpea & avocado toast
481cal, 17p, 35c, 22f (per meal)
1/2 tsp (3mL)
2 dash (0g)
2 tsp (4g)
1 tsp (5mL)
1 avocado(s) (201g)
1 can (448g)
2 slice(s) (64g)
1
Preheat oven to 400°F (200°C).
2
Toss chickpeas with oil, cumin, and a dash of salt. Place on a baking sheet and roast in the oven for 10-15 minutes, until golden.
3
Meanwhile, mash avocado in a bowl with the back of a fork. Add in lemon juice and a pinch of salt/pepper. Mash until well combined.
4
Toast bread.
5
Assemble by spreading avocado mash on the bread and top with a heaping pile of spiced chickpeas and the crushed red pepper flakes. Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
384cal, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. 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.