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 (3275cal, 240g protein, 183g net carbs, 154g fat, 51g fiber per day) cannot be customized.
Day 1
3275cal, 259g protein, 183g net carbs, 143g fat, 56g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (95cal, 1p, 18c, 0f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (773cal, 45p, 29c, 47f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3275cal, 259g protein, 183g net carbs, 143g fat, 56g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (95cal, 1p, 18c, 0f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (773cal, 45p, 29c, 47f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3250cal, 249g protein, 189g net carbs, 138g fat, 65g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (156cal, 6p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3200cal, 255g protein, 172g net carbs, 141g fat, 58g fiber
2 serving(s) (396cal, 39p, 4c, 25f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 container(s) (181cal, 8p, 32c, 2f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (156cal, 6p, 6c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3350cal, 238g protein, 149g net carbs, 182g fat, 39g fiber
2 serving(s) (396cal, 39p, 4c, 25f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1/2 cup (366cal, 5p, 2c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 container(s) (181cal, 8p, 32c, 2f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3325cal, 210g protein, 204g net carbs, 166g fat, 43g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3 serving(s) (970cal, 43p, 75c, 49f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
4 taco(s) (724cal, 37p, 55c, 36f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3325cal, 210g protein, 204g net carbs, 166g fat, 43g fiber
1 serving(s) (266cal, 15p, 3c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3 serving(s) (970cal, 43p, 75c, 49f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 bagel(s) (241cal, 7p, 35c, 7f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
4 taco(s) (724cal, 37p, 55c, 36f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (63 items)
Other
Vegan chik'n strips
3/4 lbs (340g)
Coleslaw mix
9 cup (810g)
Meatless chik'n tenders
6 2/3 pieces (170g)
Mixed greens
1 1/3 cup (40g)
Vegetables and Vegetable Products
Brussels sprouts
3 cup (264g)
Romaine lettuce
1 1/3 head (831g)
Bell pepper
1 1/2 small (111g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Garlic
7 clove(s) (21g)
Mushrooms
17 1/4 oz (490g)
Tomatoes
7 1/4 medium whole (2-3/5" dia) (895g)
Kale leaves
1/2 lbs (226g)
Broccoli
1 1/4 cup chopped (114g)
Ketchup
5 tsp (28g)
Carrots
1/2 medium (31g)
Fresh cilantro
2 2/3 tbsp, chopped (8g)
Fruits and Fruit Juices
Apples
2/3 small (2-3/4" dia) (99g)
Blueberries
4 cup (592g)
Canned pineapple
1 cup, chunks (204g)
Lemon
1 large (78g)
Lemon juice
1 1/4 tbsp (19mL)
Avocados
1 1/4 avocado(s) (260g)
Nut and Seed Products
Walnuts
1/2 cup, chopped (56g)
Pecans
1 1/4 cup, halves (124g)
Roasted cashews
1 cup, halves and whole (128g)
Roasted pumpkin seeds, unsalted
5 oz (136g)
Sunflower kernels
3 1/4 oz (93g)
Mixed nuts
6 tbsp (50g)
Almond butter
2 2/3 tbsp (43g)
Spices and Herbs
Apple cider vinegar
1 tbsp (15g)
Thyme, dried
2 1/3 tbsp, ground (10g)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Dijon mustard
2 1/2 tsp (13g)
Garlic powder
1/4 tbsp (2g)
Fresh basil
2 2/3 tbsp, chopped (7g)
Chipotle seasoning
1/2 tbsp (3g)
Sweets
Maple syrup
4 tsp (20mL)
Fats and Oils
Olive oil
1/2 cup (113mL)
Oil
4 oz (119mL)
Salad dressing
1 1/2 tbsp (23mL)
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Barbecue sauce
6 tbsp (102g)
Hot sauce
1 tbsp (15mL)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Beverages
Water
1 1/3 gallon (5069mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Bread
22 oz (624g)
Bagel
2 small bagel (3" dia) (138g)
Corn tortillas
8 tortilla, medium (approx 6" dia) (208g)
Dairy and Egg Products
Butter
3/8 stick (48g)
Low fat cottage cheese (1% milkfat)
5 1/2 cup (1243g)
Parmesan cheese
1/4 cup (18g)
Whole milk
1/4 gallon (840mL)
Eggs
21 large (1050g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Nonfat greek yogurt, plain
1/2 cup (137g)
Sliced cheese
6 slice (3/4 oz ea) (126g)
Fresh mozzarella cheese
1/3 lbs (151g)
Legumes and Legume Products
Tempeh
2 1/2 lbs (1134g)
Soy sauce
1 tbsp (13mL)
Firm tofu
18 2/3 oz (529g)
dinner prep - 2 days
1. Brussel sprout, chik'n & apple salad
775 cals, 45p, 29c, 47f (per meal)
3/4 lbs (340g)
3 cup (264g)
2/3 small (2-3/4" dia) (99g)
1/2 cup, chopped (56g)
1 tbsp (15g)
4 tsp (20mL)
3 tbsp (45mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, 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).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
3 cup (444g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
snack prep - 3 days
1. Cottage cheese and pineapple
280 cals, 43p, 19c, 4f (per meal)
4 1/2 cup (1017g)
1 cup, chunks (204g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
495 cals, 38p, 39c, 13f (per meal)
12 leaf inner (72g)
3/4 lbs (340g)
6 tbsp (102g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 small (111g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 2 days
1. Basic tempeh
590 cals, 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. Baked parmesan mushrooms
155 cals, 6p, 6c, 11f (per meal)
1/2 large (42g)
1 tbsp (5g)
1 tsp, ground (1g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (23mL)
4 cup, pieces or slices (280g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C) and grease a baking sheet.
2
Place mushrooms in a layer on the sheet.
3
Zest about half the lemon and sprinkle it on the mushrooms.
4
Juice the whole lemon and add the juice to the mushrooms.
5
Sprinkle parmesan, garlic, and seasonings over the mushrooms and toss to coat.
6
Bake for 12-15 minutes, until brown and soft. Stir occasionally.
7
Serve.
3. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 2 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.
snack prep - 2 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
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.
breakfast prep - 2 days
1. High protein scrambled eggs
395 cals, 39p, 4c, 25f (per meal)
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
650 cals, 52p, 16c, 38f (per meal)
1 1/4 tbsp (19mL)
2 1/2 tbsp (18g)
2 1/2 tbsp (13g)
2 1/2 tsp (13g)
2 1/2 tbsp (44g)
1 1/4 cup chopped (114g)
5 large (250g)
5 cup shredded (235g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. 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. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. 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
Serve on top of bed of greens.
lunch prep - 2 days
1. Grilled cheese with mushrooms
970 cals, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
dinner prep - 2 days
1. Chipotle tofu tacos
725 cals, 37p, 55c, 36f (per meal)
1/3 cup (93g)
2 2/3 tbsp (40mL)
1/2 tbsp (3g)
2 2/3 tsp (13mL)
2 2/3 tbsp (43g)
4 leaf inner (24g)
4 tsp (20mL)
2 2/3 tbsp, chopped (8g)
2 2/3 clove(s) (8g)
18 2/3 oz (529g)
8 tortilla, medium (approx 6" dia) (208g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Make cilantro yogurt sauce by mixing together the greek yogurt, cilantro, only half of the minced garlic, and some salt in a small bowl. Set aside.
2
Make the chipotle sauce by mixing together in a medium bowl the remaining minced garlic, almond butter, soy sauce, chipotle seasoning, and water. Set aside.
3
Heat oil in a skillet over medium heat. Add cubed tofu and cook until crispy, about 5 minutes. Pour in sauce and cook until browned in places, stirring occasionally.
4
Spread cilantro yogurt sauce on each tortilla. Top with chipotle tofu and shredded romaine. Serve.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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.