3300 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 233g protein, 183g net carbs, 158g fat 46g fiber per day) cannot be customized.
Day 1
3275cals, 229g protein, 185g net carbs, 160g fat 42g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 sandwich(es) (545cal, 17p, 46c, 27f)
1/4 cup (183cal, 2p, 1c, 18f)
2 container(s) (310cal, 25p, 33c, 8f)
1 container(s) (206cal, 17p, 18c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 serving(s) (685cal, 61p, 33c, 33f)
3 serving(s) (382cal, 4p, 15c, 31f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3325cals, 246g protein, 171g net carbs, 169g fat 32g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2 container (261cal, 28p, 26c, 5f)
1 container(s) (206cal, 17p, 18c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 serving(s) (685cal, 61p, 33c, 33f)
3 serving(s) (382cal, 4p, 15c, 31f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3250cals, 255g protein, 179g net carbs, 147g fat 48g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
2 sandwich(es) (714cal, 36p, 56c, 35f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
2 cup(s) (298cal, 15p, 23c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3275cals, 209g protein, 188g net carbs, 162g fat 58g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
1/2 cup (366cal, 5p, 2c, 36f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3250cals, 237g protein, 181g net carbs, 155g fat 48g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 serving(s) (718cal, 54p, 33c, 35f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3300cals, 230g protein, 189g net carbs, 158g fat 49g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
2 serving(s) (718cal, 54p, 33c, 35f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cals, 227g protein, 186g net carbs, 158g fat 45g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (63 items)
Beverages
Water
21 3/4 cup (5222mL)
Protein powder
1 2/3 lbs (756g)
Vegetables and Vegetable Products
Garlic
8 1/2 clove(s) (26g)
Tomatoes
14 medium whole (2-3/5" dia) (1701g)
Green pepper
4 tbsp, chopped (37g)
Onion
1 1/2 medium (2-1/2" dia) (161g)
Carrots
2 3/4 medium (167g)
Fresh spinach
1 1/4 10oz package (349g)
Potatoes
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
Broccoli
1 1/2 cup chopped (137g)
Brussels sprouts
3 1/2 cup (297g)
Sun-dried tomatoes
3 oz (85g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
3 g (3g)
Fresh thyme
2 dash (0g)
Paprika
4 1/4 g (4g)
Apple cider vinegar
1 tbsp (17g)
Yellow mustard
3 dash or 1 packet (2g)
Other
Italian seasoning
1 container (.75 oz) (19g)
Guacamole, store-bought
3/4 lbs (340g)
Cacao nibs
2 tsp (7g)
Cottage cheese & fruit cup
8 container (1360g)
Roasted red peppers
4 oz (113g)
Vegan sausage
1 1/2 sausage (150g)
Mixed greens
12 3/4 cup (383g)
Nutritional yeast
1/4 oz (8g)
Fats and Oils
Olive oil
7 oz (216mL)
Oil
1 1/2 oz (46mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Salad dressing
1 cup (251mL)
Mayonnaise
3 tbsp (45mL)
Cereal Grains and Pasta
Seitan
1 3/4 lbs (794g)
Brown rice
1/3 cup (63g)
Fruits and Fruit Juices
Lemon juice
5/8 fl oz (19mL)
Raspberries
3/4 lbs (338g)
Blackberries
3/4 cup (108g)
Apples
3/4 small (2-3/4" dia) (112g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Avocados
1 avocado(s) (201g)
Legumes and Legume Products
Hummus
2 1/4 tbsp (34g)
Refried beans
1/2 cup (121g)
Firm tofu
1/4 lbs (99g)
White beans, canned
1/2 can(s) (220g)
Peanut butter
3 oz (80g)
Soy sauce
1/2 tbsp (8mL)
Tempeh
6 oz (170g)
Baked Products
Bread
29 1/3 oz (832g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Almonds
1 cup, whole (149g)
Walnuts
4 oz (113g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Whole milk
7 1/2 cup(s) (1800mL)
String cheese
2 stick (56g)
Butter
1 1/2 tbsp (21g)
Cheese
6 oz (168g)
Goat cheese
3 oz (85g)
Lowfat greek yogurt
1 1/2 cup (420g)
Provolone cheese
6 slice(s) (168g)
Eggs
8 medium (348g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (72g)
Breakfast Cereals
Granola
3/4 cup (68g)
Sweets
Maple syrup
1 1/2 tbsp (23mL)
Snacks
High-protein granola bar
1 bar (40g)
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
685cal, 61p, 33c, 33f (per meal)
1 lbs (454g)
5 clove(s) (15g)
2 dash (2g)
2 tbsp (30mL)
4 dash, ground (1g)
4 tbsp, chopped (37g)
1/2 cup, chopped (80g)
4 tbsp (60mL)
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed garlic & herb tomatoes
382cal, 4p, 15c, 31f (per meal)
3 clove(s) (9g)
1/2 tbsp (9g)
1 1/2 tbsp (16g)
3 pint, cherry tomatoes (894g)
1/4 cup (68mL)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Vegetable and hummus sandwich
545cal, 17p, 46c, 27f (per meal)
1 1/2 small (5-1/2" long) (75g)
1/2 tbsp (8mL)
1 1/2 plum tomato (93g)
2 1/4 tbsp (34g)
1 1/2 tbsp (23mL)
3/4 cup(s) (23g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 2 days
1. Southwest avocado toast
193cal, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
snack prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
836cal, 33p, 40c, 58f (per meal)
1 1/2 tbsp (21g)
3 slice(s), thin/small (45g)
3 slice (1 oz each) (84g)
1 1/2 tbsp (24g)
3 slice (96g)
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. 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.
lunch prep - 1 days
1. Roast red pepper & spinach grilled cheese sandwich
714cal, 36p, 56c, 35f (per meal)
1 tsp (5mL)
3 oz (85g)
4 oz (113g)
2 oz (57g)
4 slice(s) (128g)
1
Spread goat cheese evenly on a slice of bread. Top with spinach and roasted red peppers and season with some salt and pepper.
2
Top with remaining slice of bread and gently press together.
3
Heat oil in a skillet over medium heat. Add sandwich and cook until golden, about 2-3 minutes on each side.
4
Slice in half and serve.
breakfast prep - 2 days
1. Protein shake (milk)
387cal, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
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.
snack prep - 3 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
3/4 cup (108g)
3/4 cup (68g)
1 1/2 cup (420g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 1 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
1/4 lbs (99g)
1/2 clove (2g)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1/2 can(s) (220g)
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 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. Brussels sprout, apple & walnut side salad
633cal, 10p, 29c, 48f (per meal)
2 cup (165g)
3/8 small (2-3/4" dia) (62g)
2 tbsp (28mL)
2 tsp (9g)
5 tbsp, chopped (35g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485cal, 16p, 53c, 19f (per meal)
1 medium (7" to 7-7/8" long) (118g)
1 spray(s) , about 1/3 second each (0g)
2 tbsp (32g)
2 slice (64g)
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.
dinner prep - 2 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
3/4 lbs (340g)
8 cup(s) (240g)
4 tbsp (60mL)
4 tsp (5g)
4 tsp (20mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
2. Simple mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
1 3/4 cup cherry tomatoes (261g)
10 1/2 cup (315g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
820cal, 41p, 57c, 43f (per meal)
3 slice(s) (84g)
1/2 tbsp (8mL)
3/8 cup(s) (11g)
1 1/2 oz (43g)
1 1/2 tbsp (24g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
1 1/2 tbsp (23mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
2 tsp (10mL)
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
breakfast prep - 3 days
1. Poached egg over avocado toast
272cal, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
6 container (1020g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
dinner prep - 1 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
3/4 tbsp (3g)
1/2 tbsp (8mL)
3/4 tbsp (11mL)
3 tbsp (48g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. 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. Brown rice
229cal, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.