3300 calorie low carb vegetarian meal plan

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

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.

Serve.

Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.

Toast bread.

In a small bowl combine the spinach, carrot, olive oil, and lemon juice.

Spread hummus on bread and top with spinach mixture and tomato slices.

Place other slice on top and serve.

Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.

Spread refried beans over bread and top with guacamole and spinach. Serve.

Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.

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.

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.

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.

Mix cottage cheese and fruit portions of the container together and serve.

Spread goat cheese evenly on a slice of bread. Top with spinach and roasted red peppers and season with some salt and pepper.

Top with remaining slice of bread and gently press together.

Heat oil in a skillet over medium heat. Add sandwich and cook until golden, about 2-3 minutes on each side.

Slice in half and serve.

Layer the ingredients to your liking, or just mix together.

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.

Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.

Toss vegetables in oil, italian seasoning, and some salt and pepper.

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.

Mix until well-combined.

Serve.

Rinse raspberries and serve.

Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.

Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.

Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.

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).

In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.

Drizzle vinaigrette over the salad and serve.

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.

Divide the olive oil over the outside of each slice of bread.

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.

Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.

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).

In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.

Drizzle vinaigrette over the salad and serve.

Heat the oil in a skillet over medium heat.

Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.

Place the seitan on a bed of spinach.

Top with tomatoes, avocado, and salad dressing. Serve.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

Crack egg into a small measuring cup. Set aside.

Bring medium sized pot full of water to a boil then remove from heat.

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.

Meanwhile toast bread and then top with guacamole.

When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.

Transfer egg to top of avocado toast and serve.

Mix cottage cheese and fruit portions of the container together and serve.

Heat a small, non-stick skillet over medium heat and spray with non-stick spray.

Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.

Cook for about a minute, until the edges are crispy but the center is bubbling and soft.

Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.

Serve with guacamole.

Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.

Cut tempeh into nugget-shaped slices.

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.

Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.

Bake in the oven for about 30 minutes or until peanut butter has formed a crust.

Drizzle extra sauce on top and serve.

(Note: Follow rice package instructions if they differ from below)

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.

Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.

Mix greens and dressing in a small bowl. Serve.

Put the eggs in a small saucepan and fill it with water until eggs are covered.

Bring the water to a boil and continue boiling for 8 minutes.

Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).

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.

Spread the mixture on 1 slice of bread and top with the other.