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 (3075cals, 215g protein, 160g net carbs, 155g fat 45g fiber per day) cannot be customized.
Day 1
3075cals, 208g protein, 173g net carbs, 150g fat 53g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (487cal, 17p, 28c, 29f)
1 container (139cal, 20p, 8c, 3f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (58cal, 1p, 9c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (556cal, 21p, 50c, 23f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3100cals, 203g protein, 116g net carbs, 181g fat 48g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (487cal, 17p, 28c, 29f)
1 container (139cal, 20p, 8c, 3f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (58cal, 1p, 9c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3075cals, 213g protein, 185g net carbs, 145g fat 44g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 carrots(s) (53cal, 1p, 5c, 3f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3050cals, 217g protein, 185g net carbs, 143g fat 40g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
3 egg(s) (238cal, 19p, 1c, 18f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 carrots(s) (53cal, 1p, 5c, 3f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3100cals, 252g protein, 145g net carbs, 148g fat 46g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
3 egg(s) (238cal, 19p, 1c, 18f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
26 2/3 oz (754cal, 74p, 18c, 39f)
2 cup(s) (140cal, 5p, 4c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3100cals, 220g protein, 141g net carbs, 165g fat 41g fiber per day
2 toast(s) (405cal, 16p, 28c, 21f)
1 container (131cal, 14p, 13c, 3f)
1 bagel(s) (450cal, 11p, 68c, 14f)
26 2/3 oz (754cal, 74p, 18c, 39f)
2 cup(s) (140cal, 5p, 4c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3050cals, 194g protein, 179g net carbs, 155g fat 42g fiber per day
2 toast(s) (405cal, 16p, 28c, 21f)
1 container (131cal, 14p, 13c, 3f)
1 bagel(s) (450cal, 11p, 68c, 14f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Jelly
2 tbsp (42g)
Fruits and Fruit Juices
Grapes
2 cup (184g)
Avocados
1 1/3 avocado(s) (268g)
Strawberries
8 medium (1-1/4" dia) (96g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Raspberries
40 raspberries (76g)
Nut and Seed Products
Roasted cashews
13 tbsp, halves and whole (111g)
Pecans
1 3/4 cup, halves (173g)
Mixed nuts
4 tbsp (34g)
Sesame seeds
1 1/3 oz (37g)
Walnuts
13 1/4 tbsp, shelled (83g)
Flax seeds
4 dash (4g)
Almond butter
4 tbsp (64g)
Vegetables and Vegetable Products
Tomatoes
2 2/3 medium whole (2-3/5" dia) (332g)
Bell pepper
1/2 large (82g)
Mushrooms
1/3 lbs (155g)
Garlic
7 1/2 clove (23g)
Fresh ginger
1/2 oz (12g)
Broccoli
2 3/4 cup chopped (250g)
Eggplant
1 small (458g)
Carrots
4 medium (235g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Frozen broccoli
4 cup (364g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Potatoes
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
Dairy and Egg Products
Nonfat greek yogurt, plain
3 tbsp (53g)
Eggs
14 large (700g)
Butter
1/3 stick (37g)
Goat cheese
2 oz (57g)
Cheese
6 oz (169g)
Cheddar cheese
1 1/2 cup, shredded (170g)
Legumes and Legume Products
Chickpeas, canned
1 1/4 can (560g)
Roasted peanuts
10 tbsp (91g)
Soy sauce
1 1/3 lbs (490mL)
Firm tofu
2 lbs (950g)
Hummus
1/2 cup (113g)
Peanut butter
3 tbsp (48g)
Lentils, raw
1 cup (192g)
Extra firm tofu
3 1/3 lbs (1512g)
Baked Products
Bread
22 1/2 oz (640g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bagel
2 medium bagel (3-1/2" to 4" dia) (210g)
Other
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
8 container (1360g)
Frozen riced cauliflower
2 cup, prepared (319g)
Mixed greens
1 1/3 package (5.5 oz) (207g)
Sriracha chili sauce
2 1/4 tbsp (34g)
Guacamole, store-bought
3/4 cup (185g)
Italian seasoning
1/4 tbsp (3g)
Vegan sausage
1 1/2 sausage (150g)
Beverages
Water
25 1/2 cup(s) (6044mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
1/4 lbs (110mL)
Salad dressing
3 tbsp (45mL)
Olive oil
1 oz (35mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Pesto sauce
2 1/4 oz (63g)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (43g)
Spices and Herbs
Salt
2 1/4 g (2g)
Garlic powder
1/3 tsp (1g)
Rosemary, dried
4 dash (1g)
Black pepper
2 dash (0g)
snack prep - 2 days
breakfast prep - 3 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
12 slice(s), thin/small (180g)
3 tbsp (53g)
3/4 can (336g)
3 slice(s) (96g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
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.
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Pesto chickpeas & quinoa bowl
556cal, 21p, 50c, 23f (per meal)
1/2 large (82g)
1 cup, chopped (70g)
1 tsp (5mL)
2 tbsp (31g)
4 tbsp (43g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package. Set aside.
2
Preheat oven to 400°F (200°C). Place chickpeas, mushrooms, and bell pepper strips on a sheet pan. Drizzle with oil, sprinkle some salt/pepper, and toss to coat.
3
Roast chickpeas and veggies for about 20 minutes, stirring once halfway through.
4
Remove chickpeas and veggies from oven and toss with pesto. Serve with the quinoa.
3. Cottage cheese & fruit cup
261cal, 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. Low carb asian tofu bowl
982cal, 50p, 20c, 73f (per meal)
2 1/2 clove (8g)
2 1/2 tsp (8g)
1/4 cup (56mL)
2 1/2 tsp (5g)
5 tbsp (75mL)
2 cup, prepared (319g)
1 1/4 cup chopped (114g)
3/4 lbs (354g)
Recipe has been scaled from original by 2.5x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Eggplant pesto sandwich
452cal, 15p, 34c, 25f (per meal)
2 slice (1 oz each) (56g)
6 slice(s), thin/small (90g)
2 roll (3-1/2" dia) (114g)
2 clove (6g)
2 tbsp (32g)
1 tbsp (15mL)
1 small (458g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
3. 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 - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Spicy sriracha peanut tofu
512cal, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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. Roasted carrots
53cal, 1p, 5c, 3f (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.
breakfast prep - 2 days
1. Egg & avocado salad on toast
212cal, 11p, 13c, 11f (per meal)
2 slice(s) (64g)
1/3 tsp (1g)
2 large (100g)
1/3 avocado(s) (67g)
1/3 cup (10g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Basic scrambled eggs
238cal, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Rosemary mushroom cheese sandwich
815cal, 45p, 54c, 43f (per meal)
1 cup (30g)
4 dash (1g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Baked tofu
754cal, 74p, 18c, 39f (per meal)
3 1/3 lbs (1512g)
3 1/3 slices (1" dia) (7g)
3 1/3 tbsp (30g)
1 2/3 cup (400mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
405cal, 16p, 28c, 21f (per meal)
20 raspberries (38g)
2 dash (2g)
2 tbsp (32g)
2 slice(s) (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Cottage cheese & fruit cup
131cal, 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.
lunch prep - 2 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
snack prep - 2 days
1. Medium toasted bagel with butter and jelly
450cal, 11p, 68c, 14f (per meal)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
1 1/2 cup chopped (137g)
1 1/2 medium (92g)
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
1 1/2 sausage (150g)
Recipe has been scaled from original by 0.75x. 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 celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1/2 medium whole (2-3/5" dia) (62g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 cucumber (8-1/4") (151g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.