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 (2300cal, 161g protein, 120g net carbs, 107g fat, 51g fiber per day) cannot be customized.
Day 1
2325cal, 151g protein, 130g net carbs, 113g fat, 43g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/3 serving(s) (564cal, 32p, 16c, 39f)
1 bar (245cal, 20p, 26c, 5f)
1/2 quesadilla(s) (342cal, 10p, 29c, 18f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2350cal, 156g protein, 99g net carbs, 125g fat, 49g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 container (131cal, 14p, 13c, 3f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
8 oz (342cal, 18p, 5c, 28f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2300cal, 147g protein, 85g net carbs, 130g fat, 48g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 container (131cal, 14p, 13c, 3f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (342cal, 18p, 5c, 28f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2275cal, 178g protein, 131g net carbs, 93g fat, 48g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
1 cucumber (60cal, 3p, 10c, 0f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2225cal, 184g protein, 133g net carbs, 82g fat, 53g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
1 cucumber (60cal, 3p, 10c, 0f)
3 square(s) (180cal, 2p, 11c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2275cal, 167g protein, 124g net carbs, 99g fat, 56g fiber
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 square(s) (180cal, 2p, 11c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2325cal, 145g protein, 141g net carbs, 104g fat, 61g fiber
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
3 square(s) (180cal, 2p, 11c, 13f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (62 items)
Vegetables and Vegetable Products
Kale leaves
1/2 bunch (85g)
Fresh spinach
2 1/4 10oz package (639g)
Garlic
8 1/4 clove(s) (25g)
Tomatoes
14 2/3 medium whole (2-3/5" dia) (1807g)
Collard greens
2 1/4 lbs (1021g)
Cucumber
2 3/4 cucumber (8-1/4") (828g)
Baby carrots
40 medium (400g)
Fresh parsley
4 1/2 sprigs (5g)
Onion
1 1/2 medium (2-1/2" dia) (165g)
Tomato paste
1 1/2 tbsp (24g)
Bell pepper
3/4 large (123g)
Fruits and Fruit Juices
Lemon
1/2 small (29g)
Avocados
3 1/2 avocado(s) (704g)
Raspberries
20 raspberries (38g)
Lemon juice
3/8 fl oz (13mL)
Orange
2 orange (308g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Dairy and Egg Products
Cheddar cheese
2 tbsp, shredded (14g)
Eggs
8 large (400g)
Fresh mozzarella cheese
6 1/2 oz (182g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Feta cheese
3 tbsp, crumbled (28g)
String cheese
4 stick (112g)
Baked Products
Flour tortillas
1/2 tortilla (approx 12" dia) (59g)
Bread
3/4 lbs (352g)
Fats and Oils
Oil
5 oz (148mL)
Olive oil
1 oz (30mL)
Balsamic vinaigrette
2 oz (52mL)
Salad dressing
2 tbsp (30mL)
Ranch dressing
4 tbsp (60mL)
Soups, Sauces, and Gravies
Salsa
1 tbsp (18g)
Frank's red hot sauce
1/3 cup (79mL)
Apple cider vinegar
1 1/2 tbsp (1mL)
Beverages
Water
18 cup(s) (4247mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
1/4 oz (7g)
Fresh basil
1/2 oz (13g)
Garlic powder
4 dash (2g)
Dill weed, fresh
3/4 tbsp, chopped (1g)
Red wine vinegar
1 1/2 tbsp (23mL)
Balsamic vinegar
1 1/2 tbsp (23mL)
Ground cumin
3/4 tbsp (5g)
Paprika
1/2 tbsp (3g)
Legumes and Legume Products
Hummus
1 1/4 cup (300g)
Firm tofu
30 oz (851g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Tempeh
1 1/4 lbs (567g)
Lentils, raw
2/3 cup (128g)
Chickpeas, canned
2 1/4 can (1008g)
Other
Protein bar (20g protein)
1 bar (50g)
Cottage cheese & fruit cup
2 container (340g)
Nutritional yeast
4 1/4 g (4g)
Mixed greens
5/8 package (5.5 oz) (90g)
Nut and Seed Products
Mixed nuts
2/3 cup (89g)
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Almonds
4 tbsp, whole (36g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Sweets
Chocolate, dark, 70-85%
9 square(s) (90g)
dinner prep - 1 days
1. Avocado & greens quesadilla
340 cals, 10p, 29c, 18f (per meal)
2 tbsp, shredded (14g)
1/2 tortilla (approx 12" dia) (59g)
1/4 avocado(s) (50g)
1/2 oz (14g)
1/4 tsp (1mL)
1 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.
2
Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.
3
Slice and serve with salsa.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. 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.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 1 days
1. Simple mozzarella and tomato salad
565 cals, 32p, 16c, 39f (per meal)
1 3/4 large whole (3" dia) (318g)
1/4 lbs (132g)
2 1/3 tbsp (35mL)
2 1/3 tbsp, chopped (6g)
Recipe has been scaled from original by 0.58x. 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.
dinner prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
2 1/4 lbs (1021g)
2 1/4 tbsp (34mL)
6 3/4 clove(s) (20g)
1/2 tsp (3g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
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 by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
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 - 2 days
1. Smashed raspberry almond butter toast
205 cals, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. 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. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
3. Greek cucumber &feta salad
180 cals, 6p, 9c, 13f (per meal)
3/4 cucumber (8-1/4") (226g)
3/4 tbsp, chopped (1g)
3/4 dash (0g)
3 tbsp, crumbled (28g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
breakfast prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Basic tempeh
590 cals, 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu 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 ranch.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Spanish chickpeas
560 cals, 24p, 50c, 19f (per meal)
3/4 tbsp (5g)
1/2 tbsp (3g)
3/4 tbsp (11mL)
3/4 cup(s) (178mL)
3 oz (85g)
3/4 can (336g)
1 1/2 tbsp (24g)
3/4 large (123g)
3/4 large (113g)
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 onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Caprese salad
250 cals, 14p, 9c, 16f (per meal)
3 1/2 tsp (18mL)
1/3 cup leaves, whole (7g)
9 1/3 tbsp cherry tomatoes (87g)
5/8 package (5.5 oz) (90g)
1 3/4 oz (50g)
Recipe has been scaled from original by 0.58x. 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.