3000 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 222g protein, 154g net carbs, 145g fat, 46g fiber per day) cannot be customized.
Day 1
2975cal, 211g protein, 127g net carbs, 163g fat, 38g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 serving(s) (886cal, 40p, 16c, 73f)
2 serving(s) (125cal, 2p, 9c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3000cal, 211g protein, 147g net carbs, 156g fat, 41g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2 serving(s) (786cal, 40p, 16c, 58f)
2 serving(s) (291cal, 3p, 12c, 24f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2950cal, 193g protein, 128g net carbs, 168g fat, 36g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
2 serving(s) (786cal, 40p, 16c, 58f)
2 serving(s) (291cal, 3p, 12c, 24f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
1 serving(s) (188cal, 7p, 6c, 14f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3000cal, 204g protein, 164g net carbs, 147g fat, 54g fiber
1 1/2 serving(s) (459cal, 26p, 20c, 28f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
1 1/2 serving(s) (239cal, 3p, 11c, 20f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2975cal, 247g protein, 171g net carbs, 122g fat, 51g fiber
1 1/2 serving(s) (459cal, 26p, 20c, 28f)
2 serving(s) (644cal, 38p, 50c, 21f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2975cal, 255g protein, 185g net carbs, 110g fat, 54g fiber
2 serving(s) (459cal, 35p, 34c, 17f)
2 serving(s) (644cal, 38p, 50c, 21f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3075cal, 232g protein, 153g net carbs, 149g fat, 47g fiber
2 serving(s) (459cal, 35p, 34c, 17f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
2 container (261cal, 28p, 26c, 5f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 serving(s) (718cal, 54p, 33c, 35f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (65 items)
Fats and Oils
Ranch dressing
2/3 cup (165mL)
Oil
1/4 lbs (141mL)
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
2 oz (60mL)
Salad dressing
1/2 lbs (248mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 1/2 tbsp (98mL)
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
Pesto sauce
1 tbsp (16g)
Legumes and Legume Products
Firm tofu
2 3/4 lbs (1262g)
Soy sauce
1/2 cup (120mL)
White beans, canned
1 can(s) (439g)
Roasted peanuts
13 1/4 tbsp (122g)
Chickpeas, canned
2 can (896g)
Hummus
1 cup (244g)
Vegetables and Vegetable Products
Onion
6 medium (2-1/2" dia) (660g)
Bell pepper
3 1/4 large (535g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 3/4 cup (325g)
Ketchup
1/3 cup (91g)
Garlic
5 clove (15g)
Fresh ginger
4 tsp (8g)
Broccoli
2 cup chopped (182g)
Tomatoes
5 medium whole (2-3/5" dia) (627g)
Red onion
1 1/4 small (88g)
Cucumber
2 3/4 cucumber (8-1/4") (828g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Raw celery
4 stalk, small (5" long) (68g)
Fresh spinach
4 cup(s) (120g)
Beverages
Water
21 3/4 cup(s) (5155mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Eggs
9 large (450g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
String cheese
3 stick (84g)
Cheese
1/4 lbs (98g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Lowfat greek yogurt
2 cup (560g)
Butter
1 tbsp (14g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
2 fl oz (65mL)
Green olives
1/2 cup (70g)
Blackberries
1 1/2 cup (216g)
Spices and Herbs
Salt
1/2 tsp (2g)
Black pepper
1/2 tsp (0g)
Red wine vinegar
1 tbsp (15mL)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Thyme, dried
1/2 tbsp, leaves (2g)
Curry powder
2 tsp (4g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sesame seeds
4 tsp (12g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
4 tbsp (48g)
Pecans
4 tbsp, halves (25g)
Other
Mixed greens
3 1/2 package (5.5 oz) (548g)
Meatless chik'n tenders
21 1/3 pieces (544g)
Frozen riced cauliflower
3 cup, prepared (510g)
Italian seasoning
1 tsp (4g)
Coleslaw mix
2 1/4 cup (203g)
Vegan sausage
6 sausage (600g)
Cottage cheese & fruit cup
2 container (340g)
Nutritional yeast
2 tsp (3g)
Baked Products
Naan bread
2 piece (180g)
Bread
2 slice (64g)
Breakfast Cereals
Granola
1 cup (90g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
dinner prep - 1 days
1. Buffalo tofu
885 cals, 40p, 16c, 73f (per meal)
5 tbsp (75mL)
1 1/4 tbsp (19mL)
6 1/2 tbsp (99mL)
17 1/2 oz (496g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
3 large (150g)
3/4 avocado(s) (151g)
1 1/2 tbsp chopped (15g)
1 1/2 tbsp, diced (14g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
snack prep - 2 days
1. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
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. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Crispy chik'n tenders
610 cals, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Low carb asian tofu bowl
785 cals, 40p, 16c, 58f (per meal)
4 clove (12g)
4 tsp (12g)
6 tbsp (90mL)
4 tsp (8g)
1/2 cup (120mL)
3 cup, prepared (510g)
2 cup chopped (182g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Greek salad
290 cals, 3p, 12c, 24f (per meal)
1 tsp (4g)
1 tbsp (15mL)
3 tbsp (45mL)
1/2 cup (70g)
2 small whole (2-2/5" dia) (182g)
1 small (70g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
snack prep - 2 days
1. Cucumbers and ranch
240 cals, 3p, 11c, 20f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Bean & tofu goulash
875 cals, 50p, 87c, 25f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Edamame slaw salad bowl
295 cals, 12p, 20c, 14f (per meal)
3 tbsp (45mL)
2 1/4 cup (203g)
1 1/2 small (5-1/2" long) (75g)
3/4 cup (89g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Herb & onion frittata
460 cals, 26p, 20c, 28f (per meal)
1 1/2 cup, chopped (240g)
1/4 tbsp, leaves (1g)
3 tbsp, shredded (21g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 large (150g)
1/2 tbsp (8mL)
3/8 cup(s) (89mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Curried chickpea salad
645 cals, 38p, 50c, 21f (per meal)
4 oz (113g)
4 tbsp (48g)
4 stalk, small (5" long) (68g)
2 tsp (4g)
1/2 cup (140g)
4 tbsp (60mL)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
snack prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Blackberry & granola parfait
460 cals, 35p, 34c, 17f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
555 cals, 22p, 27c, 38f (per meal)
2 slice (64g)
1 tbsp (14g)
1 tbsp (16g)
2 slice (1 oz each) (56g)
2 slice(s), thin/small (30g)
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. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (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.
dinner prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (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.
3. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1/2 cup (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.