3200 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3200 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 (3175cal, 220g protein, 169g net carbs, 157g fat, 53g fiber per day) cannot be customized.
Day 1
3150cal, 213g protein, 189g net carbs, 147g fat, 56g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/3 serving(s) (519cal, 26p, 66c, 6f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3200cal, 218g protein, 198g net carbs, 140g fat, 70g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
2 container(s) (310cal, 25p, 33c, 8f)
3 serving(s) (966cal, 58p, 74c, 32f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3175cal, 241g protein, 160g net carbs, 150g fat, 53g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 sausage(s) (804cal, 84p, 32c, 36f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 2/3 serving(s) (719cal, 32p, 23c, 53f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3150cal, 213g protein, 118g net carbs, 184g fat, 45g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/2 serving(s) (993cal, 64p, 32c, 60f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3150cal, 209g protein, 165g net carbs, 167g fat, 36g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
1 serving(s) (142cal, 8p, 5c, 9f)
14 tender(s) (800cal, 57p, 72c, 32f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3175cal, 230g protein, 178g net carbs, 152g fat, 47g fiber
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 container (131cal, 14p, 13c, 3f)
14 tender(s) (800cal, 57p, 72c, 32f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cal, 214g protein, 179g net carbs, 156g fat, 66g fiber
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (63 items)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1128g)
Garlic
2 clove(s) (6g)
Onion
1 1/2 medium (2-1/2" dia) (168g)
Frozen corn kernels
1/3 cup (45g)
Raw celery
3 stalk, small (5" long) (51g)
Broccoli
13 1/4 tbsp chopped (76g)
Frozen sugar snap peas
2 cup (288g)
Kale leaves
3/4 bunch (128g)
Ketchup
1/2 cup (119g)
Fresh ginger
1/4 slices (1" dia) (1g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Dairy and Egg Products
Fresh mozzarella cheese
6 oz (170g)
Eggs
6 1/4 medium (276g)
Butter
5/6 stick (91g)
Sliced cheese
4 slice (1 oz ea) (112g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nonfat greek yogurt, plain
2/3 cup (184g)
Feta cheese
6 2/3 oz (189g)
String cheese
4 stick (112g)
Cheese
6 slice (1 oz each) (168g)
Fats and Oils
Balsamic vinaigrette
2 3/4 oz (80mL)
Oil
3 1/3 oz (100mL)
Olive oil
1 tbsp (15mL)
Spices and Herbs
Fresh basil
1/2 oz (13g)
Black pepper
1/4 g (0g)
Salt
3 g (3g)
Cayenne pepper
3/4 dash (0g)
Ground cumin
1/3 tsp (1g)
Curry powder
1/4 oz (6g)
Oregano, dried
1/2 tsp, ground (1g)
Paprika
1/4 tbsp (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Turmeric, ground
1 dash (0g)
Soups, Sauces, and Gravies
Vegetable broth
1/2 cup(s) (mL)
Pesto sauce
3 tbsp (48g)
Cereal Grains and Pasta
Quinoa, uncooked
4 tbsp (42g)
Legumes and Legume Products
Black beans
2/3 can(s) (293g)
Chickpeas, canned
2 can (904g)
Lentils, raw
1 1/2 cup (264g)
Peanut butter
4 tbsp (64g)
Tempeh
3/4 lbs (340g)
Beverages
Water
26 1/4 cup(s) (6221mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fruits and Fruit Juices
Apples
4 medium (3" dia) (728g)
Avocados
3 1/2 avocado(s) (704g)
Grapes
1 1/2 cup (138g)
Lemon juice
2 1/2 fl oz (75mL)
Lemon
1 1/3 large (114g)
Canned black olives
9 large olives (40g)
Baked Products
Bread
19 1/2 slice (624g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Mixed nuts
3/4 cup (101g)
Sunflower kernels
3 1/4 oz (93g)
Pecans
1/2 cup, halves (50g)
Almonds
1 cup, whole (143g)
Coconut milk, canned
1/4 can (113mL)
Other
Mixed greens
2 package (5.5 oz) (316g)
Vegan sausage
3 sausage (300g)
Vegan chik'n strips
1/2 lbs (213g)
Meatless chik'n tenders
28 pieces (714g)
Cottage cheese & fruit cup
2 container (340g)
Snacks
High-protein granola bar
2 bar (80g)
dinner prep - 1 days
1. Quinoa and black beans
520 cals, 26p, 66c, 6f (per meal)
2/3 dash, ground (0g)
1 1/3 dash (1g)
2/3 dash (0g)
1/2 cup(s) (mL)
1 clove(s) (3g)
1/3 tsp (2mL)
1/3 medium (2-1/2" dia) (37g)
4 tbsp (42g)
1/3 tsp (1g)
1/3 cup (45g)
2/3 can(s) (293g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
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)
breakfast prep - 2 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. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
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.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Curried chickpea salad
965 cals, 58p, 74c, 32f (per meal)
3 oz (85g)
3 tbsp (36g)
3 stalk, small (5" long) (51g)
1/2 tbsp (3g)
6 tbsp (105g)
3 tbsp (45mL)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 3 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
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.
3. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 1 days
1. Baked feta & greek vegetables
720 cals, 32p, 23c, 53f (per meal)
13 1/3 tbsp chopped (76g)
1/2 tsp, ground (1g)
6 2/3 oz (189g)
5/6 small (58g)
5/6 pint, cherry tomatoes (248g)
5/6 large (70g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut feta into chunks and place on a baking sheet. Add tomatoes, onion, and broccoli to the baking sheet. Drizzle with oil, season with oregano and some salt/pepper and toss until everything is evenly coated.
3
Slice half of the lemon(s) and add the slices to the baking sheet. Reserve the remaining lemon for later.
4
Bake for 15-20 minutes.
5
Squeeze juice from remaining lemon onto the vegetables and serve.
2. Lentils
345 cals, 24p, 51c, 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.
lunch prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 1 days
1. Mediterranean chik'n salad with lemon yogurt dressing
995 cals, 64p, 32c, 61f (per meal)
1/2 lbs (213g)
2 1/4 cup (68g)
1/2 cup(s) (120g)
9 large olives (40g)
1/4 cup (79g)
3/4 cup cherry tomatoes (112g)
1/2 small (35g)
1 1/2 tbsp (23mL)
3 tbsp (45mL)
1/4 tbsp (2g)
1/4 tbsp, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
snack prep - 2 days
lunch prep - 2 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. 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. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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 - 2 days
1. Crispy chik'n tenders
800 cals, 57p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Apple & peanut butter
310 cals, 8p, 26c, 17f (per meal)
1
Slice an apple and spread peanut butter evenly over each slice.
lunch prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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.
3. 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 - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. 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.
dinner prep - 1 days
1. Ginger coconut chickpea soup
685 cals, 27p, 55c, 33f (per meal)
1 dash (0g)
1 1/4 cup(s) (296mL)
6 tbsp (72g)
1/4 can (113mL)
1/4 can (112g)
1/2 tbsp (3g)
1/4 slices (1" dia) (1g)
1 clove(s) (3g)
1/4 large (38g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.