2200 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2200 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 (2200cals, 158g protein, 121g net carbs, 104g fat 39g fiber per day) cannot be customized.
Day 1
2150cals, 157g protein, 109g net carbs, 105g fat 38g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (444cal, 18p, 39c, 17f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 serving(s) (718cal, 54p, 33c, 35f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2150cals, 157g protein, 109g net carbs, 105g fat 38g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (444cal, 18p, 39c, 17f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 serving(s) (718cal, 54p, 33c, 35f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2200cals, 144g protein, 129g net carbs, 104g fat 42g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2250cals, 140g protein, 129g net carbs, 109g fat 44g fiber per day
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2250cals, 156g protein, 116g net carbs, 110g fat 42g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
1 serving(s) (554cal, 34p, 27c, 24f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2225cals, 151g protein, 124g net carbs, 105g fat 43g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
1 serving(s) (554cal, 34p, 27c, 24f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2225cals, 198g protein, 132g net carbs, 92g fat 23g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (56 items)
Vegetables and Vegetable Products
Cucumber
1 1/2 cucumber (8-1/4") (439g)
Garlic
1 1/2 clove(s) (5g)
Onion
1 1/2 small (105g)
Fresh spinach
8 cup(s) (240g)
Tomatoes
9 1/3 medium whole (2-3/5" dia) (1146g)
Red onion
1/2 medium (2-1/2" dia) (59g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Romaine lettuce
1 1/2 hearts (750g)
Mushrooms
3 oz (85g)
Snacks
Plantain chips
2 oz (57g)
High-protein granola bar
3 bar (120g)
Dairy and Egg Products
Eggs
6 large (300g)
Whole milk
2 1/2 cup(s) (600mL)
Cheese
1 cup, shredded (113g)
Fresh mozzarella cheese
1/2 lbs (208g)
String cheese
3 stick (84g)
Butter
2 tsp (9g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Almonds
3/4 cup, whole (101g)
Almond butter
4 tbsp (63g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Avocados
2 3/4 avocado(s) (553g)
Apples
1 medium (3" dia) (182g)
Spices and Herbs
Dried dill weed
4 dash (1g)
Dijon mustard
1 tbsp (15g)
Black pepper
4 dash, ground (1g)
Salt
1/4 tbsp (4g)
Rosemary, dried
4 dash (1g)
Fresh basil
1/2 oz (15g)
Taco seasoning mix
2 tbsp (17g)
Ground cumin
1/3 tsp (1g)
Oregano, dried
1 1/2 dash, leaves (0g)
Fats and Oils
Olive oil
2 tbsp (30mL)
Salad dressing
6 oz (172mL)
Oil
2 1/2 oz (73mL)
Vegan mayonnaise
4 tbsp (60g)
Balsamic vinaigrette
2 oz (60mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Kidney beans
1 can (448g)
Peanut butter
1/4 lbs (97g)
Soy sauce
2 tsp (10mL)
Tempeh
1 lbs (454g)
Refried beans
1 cup (242g)
Beverages
Water
15 1/3 cup(s) (3633mL)
Protein powder
15 2/3 oz (446g)
Cereal Grains and Pasta
Seitan
1 1/2 lbs (699g)
Long-grain white rice
2/3 cup (123g)
Other
Nutritional yeast
1/3 oz (9g)
Veggie burger patty
2 patty (142g)
Mixed greens
2 package (5.5 oz) (298g)
Almond flour
2 tbsp (14g)
Tzatziki
1 1/2 tbsp (21g)
Teriyaki sauce
5 tbsp (75mL)
Baked Products
Bread
14 2/3 oz (416g)
Pita bread
1 pita, medium (5" dia) (50g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
snack prep - 2 days
1. Plantain chips
151cal, 1p, 17c, 8f (per meal)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
2. Boiled eggs
139cal, 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.
lunch prep - 2 days
1. Mixed bean salad
444cal, 18p, 39c, 17f (per meal)
1/2 cucumber (8-1/4") (151g)
2 tbsp (30mL)
4 dash (1g)
1 1/2 clove(s) (5g)
2 tbsp (30mL)
1/2 small (35g)
1/2 can (224g)
1 can (448g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
3/4 lbs (340g)
8 cup(s) (240g)
24 cherry tomatoes (408g)
1 avocado(s) (201g)
4 tbsp (60mL)
4 tsp (5g)
4 tsp (20mL)
Recipe has been scaled from original by 4x. 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. Patty melt
500cal, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
snack prep - 2 days
1. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
dinner prep - 2 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Almond protein balls
270cal, 13p, 4c, 21f (per meal)
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 - 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. Simple mozzarella and tomato salad
322cal, 19p, 9c, 23f (per meal)
4 tsp, chopped (4g)
4 tsp (20mL)
2 2/3 oz (76g)
1 large whole (3" dia) (182g)
Recipe has been scaled from original by 0.33x. 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.
snack 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.
dinner prep - 2 days
1. Tempeh taco salad bowl
554cal, 34p, 27c, 24f (per meal)
1 tsp (5mL)
1 cup (242g)
6 tbsp (108g)
1 cup (30g)
1 avocado(s) (201g)
2 tbsp (17g)
1/2 lbs (227g)
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Seitan gyro
385cal, 27p, 39c, 11f (per meal)
1/3 tsp (1g)
1 1/3 dash, leaves (0g)
1/2 tbsp (8mL)
1 1/2 tbsp (21g)
1/3 roma tomato (27g)
2 2/3 oz (76g)
2 slice, thin (18g)
1/8 cucumber (8-1/4") (25g)
1 pita, medium (5" dia) (50g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add seitan and cook until crispy in places, about 4-6 minutes. Season with oregano, cumin, salt and pepper and cook, stirring frequently, until fragrant, about 1 minute.
2
Top pitas with seitan, cucumber, onion, and tomato. Drizzle with tzatziki. Fold up and serve.
2. Caprese salad
284cal, 16p, 10c, 18f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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. Teriyaki seitan wings
743cal, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 2.5x. 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.