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 (3200cals, 232g protein, 147g net carbs, 159g fat 61g fiber per day) cannot be customized.
Day 1
3200cals, 248g protein, 131g net carbs, 166g fat 46g fiber per day
32 oz (905cal, 88p, 22c, 47f)
1 serving(s) (127cal, 1p, 5c, 10f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 1/2 serving(s) (285cal, 5p, 21c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3125cals, 237g protein, 135g net carbs, 160g fat 51g fiber per day
2 sausage(s) (536cal, 56p, 21c, 24f)
3 1/3 serving(s) (424cal, 5p, 17c, 35f)
2 taco(s) (350cal, 15p, 4c, 29f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3200cals, 240g protein, 126g net carbs, 167g fat 59g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3 1/3 serving(s) (424cal, 5p, 17c, 35f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3200cals, 235g protein, 177g net carbs, 149g fat 53g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
8 oz (487cal, 60p, 27c, 15f)
1 1/2 serving(s) (285cal, 5p, 21c, 19f)
1 container(s) (181cal, 8p, 32c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 serving(s) (1016cal, 55p, 70c, 47f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3225cals, 229g protein, 142g net carbs, 160g fat 72g fiber per day
2 serving(s) (433cal, 29p, 3c, 33f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
1 serving(s) (434cal, 17p, 37c, 21f)
2 serving(s) (484cal, 28p, 13c, 34f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
5 skewers (583cal, 47p, 14c, 35f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3200cals, 235g protein, 153g net carbs, 150g fat 71g fiber per day
2 serving(s) (433cal, 29p, 3c, 33f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (316cal, 6p, 23c, 21f)
4 cake(s) (139cal, 3p, 28c, 1f)
1/4 cup (183cal, 2p, 1c, 18f)
1 carrot(s) (27cal, 1p, 4c, 0f)
5 skewers (583cal, 47p, 14c, 35f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3175cals, 202g protein, 162g net carbs, 159g fat 73g fiber per day
2 serving(s) (433cal, 29p, 3c, 33f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (316cal, 6p, 23c, 21f)
4 cake(s) (139cal, 3p, 28c, 1f)
1/4 cup (183cal, 2p, 1c, 18f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 serving(s) (854cal, 29p, 70c, 38f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Walnuts
5 oz (137g)
Sesame seeds
2 tbsp (18g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Legumes and Legume Products
Hummus
10 tbsp (150g)
Extra firm tofu
2 lbs (907g)
Soy sauce
2/3 lbs (255mL)
Peanut butter
1/3 lbs (150g)
Tempeh
1 3/4 lbs (794g)
Lentils, raw
2/3 cup (128g)
Roasted peanuts
6 tbsp (55g)
Chickpeas, canned
3 can (1344g)
Firm tofu
5 oz (142g)
Baked Products
Bread
4 slice (128g)
Vegetables and Vegetable Products
Potatoes
10 oz (280g)
Broccoli
1 1/2 cup chopped (137g)
Carrots
8 1/2 medium (519g)
Fresh spinach
1 10oz package (307g)
Garlic
8 clove(s) (24g)
Tomatoes
17 1/2 medium whole (2-3/5" dia) (2167g)
Fresh ginger
1/2 oz (13g)
Onion
2 1/2 medium (2-1/2" dia) (290g)
Fresh parsley
16 sprigs (16g)
Shallots
1/2 shallot (57g)
Mushrooms
2 1/2 oz (71g)
Zucchini
1 large (323g)
Other
Vegan sausage
5 1/2 sausage (550g)
Italian seasoning
1 1/4 container (.75 oz) (26g)
Guacamole, store-bought
1/2 cup (124g)
Mixed greens
2/3 package (5.5 oz) (103g)
Nutritional yeast
1 1/2 tbsp (6g)
Chickpea pasta
5/8 box (124g)
Skewer(s)
10 skewer(s) (10g)
Vegan chik'n strips
13 1/3 oz (378g)
Sesame oil
5 tsp (25mL)
Vegan butter
1 tbsp (14g)
Fats and Oils
Oil
4 oz (117mL)
Raspberry walnut vinaigrette
1/2 cup (127mL)
Olive oil
1/4 lbs (116mL)
Balsamic vinaigrette
1 3/4 oz (50mL)
Dairy and Egg Products
Romano cheese
1 1/2 tbsp (10g)
Cheddar cheese
1/3 lbs (155g)
Fresh mozzarella cheese
6 oz (170g)
Eggs
18 large (900g)
Feta cheese
5 oz (142g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Fruits and Fruit Juices
Dried cranberries
1/2 cup (84g)
Lemon juice
3 fl oz (90mL)
Raspberries
8 1/4 cup (1015g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
2 1/2 tbsp (38mL)
Spices and Herbs
Salt
2 tsp (12g)
Black pepper
4 dash, ground (1g)
Fresh basil
1/2 oz (13g)
Balsamic vinegar
2 1/2 tbsp (38mL)
Ground coriander
1 tbsp (5g)
Chili powder
1 tbsp (8g)
Basil, dried
4 dash, leaves (0g)
Beverages
Water
23 2/3 cup(s) (5610mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Cornstarch
1 tsp (3g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
1/2 cup(s) (mL)
Snacks
Rice cakes, any flavor
8 cake (72g)
breakfast prep - 2 days
1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
1 1/2 sausage (150g)
1/4 tbsp (3g)
1 tbsp (15mL)
1 1/2 cup chopped (137g)
1 1/2 medium (92g)
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. Cranberry spinach salad
285cal, 5p, 21c, 19f (per meal)
1 tsp (2g)
2 tbsp (30mL)
3/8 6oz package (64g)
2 tbsp, chopped (15g)
2 tbsp (20g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
snack prep - 2 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Baked tofu
905cal, 88p, 22c, 47f (per meal)
2 slices (1" dia) (4g)
2 lbs (907g)
2 tbsp (18g)
1 cup (240mL)
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. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
1/2 clove(s) (2g)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Vegan sausage
536cal, 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. Sauteed garlic & herb tomatoes
424cal, 5p, 17c, 35f (per meal)
3 1/3 clove(s) (10g)
1/2 tbsp (10g)
5 tsp (18g)
3 1/3 pint, cherry tomatoes (993g)
5 tbsp (75mL)
3 1/3 dash, ground (1g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 2 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Caprese salad
142cal, 8p, 5c, 9f (per meal)
2/3 cup cherry tomatoes (99g)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
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.
snack prep - 3 days
1. Avocado
176cal, 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. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (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.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Baked feta chickpea pasta
1016cal, 55p, 70c, 47f (per meal)
1 1/4 clove(s) (4g)
1/3 tsp (1g)
5/8 box (124g)
1 1/4 cup(s) (38g)
5 oz (142g)
2 tsp (9mL)
12 1/2 oz, cherry tomatoes (354g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
lunch prep - 1 days
1. Simple seitan
487cal, 60p, 27c, 15f (per meal)
3. Cranberry spinach salad
285cal, 5p, 21c, 19f (per meal)
1 tsp (2g)
2 tbsp (30mL)
3/8 6oz package (64g)
2 tbsp, chopped (15g)
2 tbsp (20g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
583cal, 47p, 14c, 35f (per meal)
1 2/3 inch (2.5cm) cube (8g)
10 skewer(s) (10g)
13 1/3 oz (378g)
5 tsp (25mL)
2 1/2 tbsp (38mL)
1/4 cup (53g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
1 small (70g)
2 can (896g)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 3 days
1. Chili and cheese omelet
433cal, 29p, 3c, 33f (per meal)
4 large (200g)
2 tbsp, shredded (14g)
1 tsp (2g)
1 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Raspberries
126cal, 3p, 12c, 1f (per meal)
5 1/4 cup (646g)
Recipe has been scaled from original by 5.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Tofu marsala
434cal, 17p, 37c, 21f (per meal)
1 clove(s) (3g)
1/2 shallot (57g)
2 1/2 oz (71g)
5 oz (142g)
1/2 cup(s) (mL)
1/2 tbsp (8mL)
1 tbsp (15mL)
1 tsp (3g)
1 tbsp (14g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
2. Simple mozzarella and tomato salad
484cal, 28p, 13c, 34f (per meal)
4 oz (113g)
1 1/2 large whole (3" dia) (273g)
2 tbsp, chopped (5g)
2 tbsp (30mL)
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.
snack prep - 2 days
1. Rice cake
139cal, 3p, 28c, 1f (per meal)
4 cake (36g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Basic tempeh
590cal, 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. Cranberry spinach salad
316cal, 6p, 23c, 21f (per meal)
2 1/2 tsp (5g)
1/4 cup (67mL)
5/6 6oz package (142g)
1/4 cup, chopped (32g)
1/4 cup (44g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 1 days
1. Lemony chickpea & zucchini bowl
854cal, 29p, 70c, 38f (per meal)
2 clove(s) (6g)
1 can (448g)
1 large (323g)
10 sprigs (10g)
2 medium (2-1/2" dia) (220g)
4 dash (2g)
2 tbsp (30mL)
4 dash, leaves (0g)
4 tbsp (60mL)
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
