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 (2200cal, 160g protein, 123g net carbs, 103g fat, 33g fiber per day) cannot be customized.
Day 1
2100cal, 151g protein, 120g net carbs, 100g fat, 31g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
12 tender(s) (686cal, 49p, 62c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2250cal, 156g protein, 132g net carbs, 110g fat, 29g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
12 tender(s) (686cal, 49p, 62c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2250cal, 162g protein, 131g net carbs, 106g fat, 30g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 kiwi (94cal, 2p, 16c, 1f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2225cal, 175g protein, 124g net carbs, 98g fat, 35g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 kiwi (94cal, 2p, 16c, 1f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2200cal, 158g protein, 115g net carbs, 105g fat, 39g fiber
1 slice(s) (133cal, 4p, 17c, 5f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2175cal, 152g protein, 125g net carbs, 103g fat, 31g fiber
1 slice(s) (133cal, 4p, 17c, 5f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (432cal, 11p, 45c, 22f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2150cal, 166g protein, 115g net carbs, 100g fat, 34g fiber
1 slice(s) (133cal, 4p, 17c, 5f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (432cal, 11p, 45c, 22f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Vegetables and Vegetable Products
Ketchup
6 tbsp (102g)
Romaine lettuce
5/8 head (399g)
Onion
1 medium (2-1/2" dia) (115g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (805g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Carrots
9 medium (561g)
Broccoli
1 cup chopped (91g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Zucchini
3/4 large (242g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Kale leaves
1/4 bunch (43g)
Other
Meatless chik'n tenders
24 pieces (612g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
2 1/4 cup (255g)
Italian seasoning
4 dash (2g)
Cottage cheese & fruit cup
2 container (340g)
Coleslaw mix
4 1/2 cup (405g)
Beverages
Water
15 1/4 cup(s) (3614mL)
Protein powder
17 scoop (1/3 cup ea) (527g)
Legumes and Legume Products
Hummus
5 tbsp (75g)
Roasted peanuts
1/2 cup (73g)
Tempeh
1/2 lbs (227g)
Baked Products
Bread
5 slice (160g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Frozen waffles
2 waffles (70g)
Fats and Oils
Oil
2 oz (66mL)
Caesar salad dressing
5 tbsp (73g)
Balsamic vinaigrette
1 tbsp (14mL)
Salad dressing
1/2 cup (107mL)
Olive oil
1/4 tbsp (4mL)
Dairy and Egg Products
Eggs
15 medium (664g)
Parmesan cheese
1/2 oz (15g)
Fresh mozzarella cheese
2 oz (57g)
Nonfat greek yogurt, plain
5/8 container (105g)
Whole milk
1/2 gallon (2059mL)
Butter
1 tbsp (14g)
Nut and Seed Products
Almonds
1 1/3 cup, whole (191g)
Mixed nuts
1/3 cup (45g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Lemon juice
1 1/4 fl oz (39mL)
Raspberries
1 1/2 cup (185g)
Kiwi
4 fruit (276g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Spices and Herbs
Fresh basil
3/4 oz (21g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Sweets
Cocoa powder
1 tsp (2g)
Jelly
1 tbsp (21g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
dinner prep - 2 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Boiled eggs
140 cals, 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.
2. 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.
lunch prep - 1 days
1. Caesar salad wrap
395 cals, 18p, 26c, 23f (per meal)
2 large (100g)
1 tbsp (15g)
1 tortilla (approx 7-8" dia) (49g)
4 leaf inner (24g)
1/2 tbsp (3g)
1 tbsp, chopped (10g)
1/2 plum tomato (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
2. Raspberries
110 cals, 2p, 10c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
3 can (~19 oz) (1599g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 2 days
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
3. Double chocolate protein shake
70 cals, 14p, 1c, 1f (per meal)
1/2 cup(s) (119mL)
4 dash (1g)
1 tbsp (18g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
snack prep - 2 days
1. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Toast with butter and jelly
135 cals, 4p, 17c, 5f (per meal)
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
1/4 cup(s) (59mL)
2 1/4 tbsp (34mL)
7 1/2 cherry tomatoes (128g)
3/4 cup leaves, whole (18g)
3/4 large (242g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Edamame slaw salad bowl
295 cals, 12p, 20c, 14f (per meal)
6 tbsp (90mL)
4 1/2 cup (405g)
3 small (5-1/2" long) (150g)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. 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 - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
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.
dinner prep - 2 days
1. Caesar pasta salad
430 cals, 11p, 46c, 22f (per meal)
4 oz (114g)
3/4 cup cherry tomatoes (112g)
1/4 tbsp (4mL)
1/4 bunch (43g)
2 tbsp (13g)
4 tbsp (59g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package. Drain and place in bowl and let cool completely.
2
Preheat oven to 425 F (220 C).
3
Toss tomatoes with olive oil and place on baking tray. Cook for 8-10 minutes until soft and bursting. Remove and let cool.
4
Rip kale into pieces and add to the cooled pasta.
5
Add tomatoes, salt and pepper into pasta bowl and mix.
6
Refrigerate bowl.
7
Serve with parmesan and dressing.
lunch prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.