2300 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2300 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 (2275cals, 168g protein, 125g net carbs, 107g fat 36g fiber per day) cannot be customized.
Day 1
2275cals, 162g protein, 137g net carbs, 103g fat 38g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2225cals, 164g protein, 126g net carbs, 106g fat 29g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (260cal, 21p, 6c, 15f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2225cals, 169g protein, 142g net carbs, 98g fat 28g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 serving(s) (438cal, 11p, 24c, 29f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 serving(s) (260cal, 21p, 6c, 15f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2325cals, 168g protein, 110g net carbs, 118g fat 37g fiber per day
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (438cal, 11p, 24c, 29f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (118cal, 7p, 3c, 9f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (718cal, 54p, 33c, 35f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2275cals, 153g protein, 105g net carbs, 125g fat 32g fiber per day
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 lettuce cups (495cal, 19p, 9c, 41f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 serving(s) (118cal, 7p, 3c, 9f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (718cal, 54p, 33c, 35f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2275cals, 178g protein, 128g net carbs, 99g fat 43g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
1 serving(s) (487cal, 17p, 28c, 29f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2275cals, 178g protein, 128g net carbs, 99g fat 43g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
1 serving(s) (487cal, 17p, 28c, 29f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (58 items)
Vegetables and Vegetable Products
Raw celery
12 stalk, medium (7-1/2" - 8" long) (480g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (438g)
Kale leaves
9 1/2 oz (266g)
Broccoli
4 cup chopped (364g)
Romaine lettuce
3/8 head (252g)
Brussels sprouts
3 cup, shredded (150g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Fresh spinach
8 cup(s) (240g)
Garlic
1 1/3 clove(s) (4g)
Fresh ginger
4 tsp (8g)
Beverages
Protein powder
17 scoop (1/3 cup ea) (527g)
Water
21 cup(s) (5008mL)
Dairy and Egg Products
Whole milk
5 cup(s) (1200mL)
Eggs
11 large (550g)
Cheese
2 slice (1 oz each) (56g)
Butter
1/4 stick (23g)
Parmesan cheese
1/2 oz (15g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Goat cheese
4 oz (113g)
Lowfat greek yogurt
1 cup (280g)
Fats and Oils
Oil
3 oz (96mL)
Olive oil
3 tbsp (45mL)
Salad dressing
1/2 cup (120mL)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Salt
1/3 tsp (2g)
Dijon mustard
1 oz (33g)
Dried dill weed
1 tsp (1g)
Black pepper
1 1/2 dash, ground (0g)
Sweets
Sugar
1 1/2 tbsp (20g)
Honey
1 1/2 tbsp (32g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Nut and Seed Products
Almonds
6 1/2 oz (182g)
Sunflower kernels
3 1/3 oz (94g)
Pistachios, shelled
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Pasta sauce
4 tbsp (65g)
Apple cider vinegar
3 1/2 tbsp (3mL)
Baked Products
Bread
6 slice (192g)
Naan bread
2 piece(s) (180g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Peanut butter
6 tbsp (96g)
Soy sauce
1 tbsp (13mL)
Firm tofu
6 2/3 oz (189g)
Tempeh
1 lbs (454g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (528g)
Lemon
5/8 small (36g)
Lemon juice
1 tbsp (15mL)
Blackberries
1 1/2 cup (216g)
Strawberries
1 1/2 pint (528g)
Other
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
5 tsp (6g)
Sub roll(s)
1 roll(s) (85g)
Cottage cheese & fruit cup
4 container (680g)
Protein greek yogurt, flavored
2 container (300g)
Farro
1/2 cup (104g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Long-grain white rice
4 tbsp (46g)
snack prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
108cal, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Pesto grilled cheese sandwich
279cal, 11p, 13c, 19f (per meal)
1 slice(s), thin/small (15g)
1 slice (1 oz each) (28g)
1/2 tbsp (8g)
1/2 tbsp (7g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
5/8 avocado(s) (126g)
5/8 small (36g)
5/8 bunch (106g)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
260cal, 21p, 6c, 15f (per meal)
1 tbsp (15mL)
2 tbsp (15g)
2 tbsp (10g)
2 tsp (10g)
2 tbsp (35g)
1 cup chopped (91g)
4 large (200g)
4 cup shredded (188g)
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 2 days
1. Brussels sprouts & broccoli salad
439cal, 11p, 24c, 29f (per meal)
1 tbsp (5g)
3 tbsp (45mL)
1 1/2 tbsp (23g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (32g)
1/4 cup, slivered (30g)
3 cup chopped (273g)
3 cup, shredded (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing olive oil, dijon, honey, apple cider vinegar and some salt and pepper in a small bowl. Set aside.
2
Toss brussel sprouts, broccoli, and almonds in a bowl. Sprinkle parmesan and drizzle dressing on top. Serve.
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 - 2 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
3. Blackberries
52cal, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 2 days
1. Celery and peanut butter
327cal, 12p, 10c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
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 - 1 days
1. Taiwanese tofu lettuce cups
495cal, 19p, 9c, 41f (per meal)
1/6 cup(s) (39mL)
2 tbsp (30mL)
10 2/3 leaf inner (64g)
2 2/3 tsp (13mL)
2 tbsp (1mL)
4 tsp, slivered (9g)
1 1/3 clove(s) (4g)
6 2/3 oz (189g)
4 tsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3 of the oil in a non-stick skillet over medium-high heat. Add the tofu, season with salt and pepper, and cook until browned in places, about 5-6 minutes. Transfer tofu to a plate and wipe the skillet clean.
2
Add the remaining oil to the same skillet over medium-high heat. Add the garlic, ginger, and almonds, and stir frequently until the garlic is fragrant and the almonds are toasted, about 1-2 minutes.
3
Stir in the apple cider vinegar, soy sauce, and water, and cook until the mixture slightly thickens, about 2-3 minutes.
4
Return the tofu to the skillet and toss to coat.
5
Spoon the tofu mixture into the lettuce cups and serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. 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. Basic scrambled eggs
159cal, 13p, 1c, 12f (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.
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
487cal, 17p, 28c, 29f (per meal)
1 tsp (5g)
1 oz (28g)
1/2 avocado(s) (101g)
4 medium (1-1/4" dia) (48g)
2 slice (64g)
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Farro
185cal, 6p, 33c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
snack prep - 2 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.