3100 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3100 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 (3100cal, 218g protein, 161g net carbs, 152g fat, 51g fiber per day) cannot be customized.
Day 1
3025cal, 240g protein, 153g net carbs, 141g fat, 45g fiber
2 bar(s) (408cal, 20p, 24c, 24f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (484cal, 28p, 13c, 34f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3100cal, 245g protein, 118g net carbs, 163g fat, 49g fiber
2 bar(s) (408cal, 20p, 24c, 24f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (484cal, 28p, 13c, 34f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3100cal, 219g protein, 166g net carbs, 147g fat, 59g fiber
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
1/2 serving(s) (225cal, 4p, 34c, 6f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3100cal, 219g protein, 166g net carbs, 147g fat, 59g fiber
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
1/2 serving(s) (225cal, 4p, 34c, 6f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3100cal, 209g protein, 165g net carbs, 156g fat, 51g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 slice(s) (322cal, 14p, 23c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3100cal, 197g protein, 175g net carbs, 159g fat, 47g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 slice(s) (322cal, 14p, 23c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3100cal, 195g protein, 185g net carbs, 154g fat, 46g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 slice(s) (322cal, 14p, 23c, 18f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (57 items)
Other
Baked chips, any flavor
12 crips (28g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
3 cup (270g)
Cottage cheese & fruit cup
4 container (680g)
Protein bar (20g protein)
3 bar (150g)
Chocolate chips
2 tbsp (28g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
2 roll(s) (170g)
Mixed greens
5/6 package (5.5 oz) (129g)
Veggie burger patty
2 patty (142g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
3 oz (89g)
Almonds
1 1/2 cup, whole (206g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Snacks
High-protein granola bar
4 bar (160g)
Fruits and Fruit Juices
Strawberries
3 1/2 cup, whole (504g)
Avocados
7 avocado(s) (1407g)
Lemon juice
1 tbsp (15mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Lime juice
4 tbsp (60mL)
Vegetables and Vegetable Products
Tomatoes
18 1/4 medium whole (2-3/5" dia) (2247g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Garlic
1 1/2 clove (5g)
Fresh spinach
8 cup(s) (240g)
Onion
1 2/3 medium (2-1/2" dia) (185g)
Bell pepper
1 small (74g)
Kale leaves
1/2 cup, chopped (20g)
Dairy and Egg Products
Fresh mozzarella cheese
2/3 lbs (298g)
Eggs
5 large (250g)
String cheese
2 stick (56g)
Cheese
2 slice (1 oz each) (56g)
Butter
3 tbsp (43g)
Sliced cheese
6 slice (1 oz ea) (168g)
Fats and Oils
Balsamic vinaigrette
3 oz (85mL)
Oil
1/4 lbs (108mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Salad dressing
1/4 cup (68mL)
Olive oil
1 tbsp (15mL)
Vegan mayonnaise
4 tbsp (60g)
Spices and Herbs
Fresh basil
3/4 oz (21g)
Salt
1/2 tbsp (10g)
Black pepper
1/2 tbsp, ground (3g)
Garlic powder
1/2 tbsp (5g)
Onion powder
1 dash (0g)
Ground cumin
1 dash (0g)
Dijon mustard
1 tbsp (15g)
Beverages
Water
22 cup(s) (5214mL)
Protein powder
1 1/2 lbs (663g)
Legumes and Legume Products
Tempeh
18 oz (510g)
Peanut butter
1/2 cup (128g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Baked Products
Bread
19 oz (544g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Sweets
Maple syrup
1 tsp (5mL)
Honey
1 tbsp (21g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup(s) (41g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
snack prep - 2 days
1. Baked chips
60 cals, 1p, 10c, 2f (per meal)
6 crips (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. High-protein granola bar
410 cals, 20p, 24c, 24f (per meal)
2 bar (80g)
lunch prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
245 cals, 8p, 27c, 10f (per meal)
1 slice (32g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (16g)
1/2 spray(s) , about 1/3 second each (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Cottage cheese & fruit cup
260 cals, 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.
breakfast prep - 3 days
snack prep - 2 days
1. Chocolate banana oatmeal
225 cals, 4p, 34c, 6f (per meal)
1 cup(s) (237mL)
1 tsp (5mL)
1/2 cup(s) (41g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (28g)
1
Add all ingredients, but only half of the banana slices and microwave for about 2 minutes. Top with remaining banana slices and serve.
2
Note: You can mix the oatmeal, chocolate chips and maple syrup and store in your refrigerator for up to 5 days. When ready to eat, add water, half the banana slices, and microwave. Top with remaining banana.
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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 1 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (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. Pistachios
190 cals, 7p, 6c, 14f (per meal)
snack prep - 3 days
1. Protein peanut butter toast
320 cals, 14p, 23c, 18f (per meal)
1
Toast bread.
2
In a small bowl, mix together the peanut butter and protein powder until well-combined.
3
Spread peanut butter mixture over toast and drizzle with honey. Serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
lunch prep - 2 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 1 days
1. Patty melt
1000 cals, 41p, 76c, 51f (per meal)
1 1/2 tbsp (23mL)
4 tbsp (60g)
1 tbsp (15g)
1 small (70g)
2 patty (142g)
4 slice(s) (128g)
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. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.