3400 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 226g protein, 188g net carbs, 170g fat, 50g fiber per day) cannot be customized.
Day 1
3375cal, 223g protein, 173g net carbs, 177g fat, 48g fiber
3/4 serving(s) (271cal, 7p, 29c, 11f)
2 sandwich(es) (760cal, 33p, 56c, 40f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (276cal, 24p, 14c, 13f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
3 serving(s) (227cal, 5p, 16c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3325cal, 223g protein, 206g net carbs, 157g fat, 49g fiber
3/4 serving(s) (271cal, 7p, 29c, 11f)
2 sandwich(es) (760cal, 33p, 56c, 40f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (276cal, 24p, 14c, 13f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3450cal, 240g protein, 194g net carbs, 170g fat, 49g fiber
2 tomato(es) (259cal, 16p, 9c, 16f)
1 bar (245cal, 20p, 26c, 5f)
2 1/2 serving(s) (808cal, 36p, 63c, 41f)
2 serving(s) (284cal, 16p, 10c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3350cal, 239g protein, 182g net carbs, 165g fat, 45g fiber
2 tomato(es) (259cal, 16p, 9c, 16f)
1 bar (245cal, 20p, 26c, 5f)
2 1/2 serving(s) (808cal, 36p, 63c, 41f)
2 serving(s) (284cal, 16p, 10c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (647cal, 29p, 20c, 47f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3450cal, 216g protein, 182g net carbs, 186g fat, 43g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 banana (134cal, 2p, 28c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (647cal, 29p, 20c, 47f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3425cal, 225g protein, 209g net carbs, 165g fat, 55g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 banana (134cal, 2p, 28c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3375cal, 218g protein, 174g net carbs, 173g fat, 64g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
1 serving(s) (351cal, 4p, 4c, 30f)
10 1/2 oz (378cal, 23p, 18c, 24f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 banana (134cal, 2p, 28c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (62 items)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Oil
4 oz (124mL)
Balsamic vinaigrette
1/4 lbs (100mL)
Olive oil
2 1/2 tbsp (38mL)
Other
Mixed greens
2 1/2 package (5.5 oz) (402g)
Frozen riced cauliflower
2 cup, prepared (319g)
Protein bar (20g protein)
2 bar (100g)
Vegetables and Vegetable Products
Tomatoes
16 1/2 medium whole (2-3/5" dia) (2031g)
Garlic
4 1/2 clove(s) (14g)
Fresh ginger
1/4 oz (6g)
Broccoli
2 3/4 cup chopped (250g)
Onion
1 1/2 medium (2-1/2" dia) (180g)
Mushrooms
2 1/2 cup, chopped (175g)
Zucchini
8 large (2584g)
Kale leaves
5/6 bunch (142g)
Nut and Seed Products
Sesame seeds
2 1/2 tsp (8g)
Almonds
1/2 lbs (199g)
Chia seeds
1/2 tbsp (7g)
Almond butter
2 tbsp (32g)
Coconut milk, canned
1/2 can (226mL)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Legumes and Legume Products
Soy sauce
5 tbsp (75mL)
Firm tofu
35 oz (992g)
Lentils, raw
2 1/4 cup (432g)
Chickpeas, canned
1/2 can (224g)
Beverages
Water
29 1/2 cup(s) (6992mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Almond milk, unsweetened
3/4 cup (180mL)
Spices and Herbs
Vanilla extract
1/2 tbsp (8mL)
Cinnamon
2 dash (1g)
Crushed red pepper
1 tsp (2g)
Chili powder
2 tsp (5g)
Ground cumin
4 tsp (8g)
Turmeric, ground
2 dash (1g)
Curry powder
1 tbsp (6g)
Fresh basil
1 oz (27g)
Thyme, dried
5 tsp, ground (7g)
Salt
1 tsp (6g)
Oregano, dried
1/4 tbsp, ground (1g)
Black pepper
1/2 tsp, ground (1g)
Lemon pepper
3 dash (1g)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Banana
4 medium (7" to 7-7/8" long) (452g)
Lemon
2 1/2 large (218g)
Avocados
4 avocado(s) (771g)
Lemon juice
1 tbsp (15mL)
Sweets
Maple syrup
3/4 tbsp (11mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup(s) (40g)
Dairy and Egg Products
Lowfat greek yogurt
2 7oz container (400g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Fresh mozzarella cheese
3/4 lbs (340g)
Eggs
19 large (950g)
Whole milk
1/4 gallon (907mL)
Sliced cheese
9 1/2 oz (273g)
Feta cheese
3/4 lbs (340g)
Butter
1/2 stick (63g)
Kefir, flavored
4 cup (960mL)
Goat cheese
1/2 lbs (227g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (128g)
Pasta sauce
2 cup (520g)
Baked Products
Bread
1 2/3 lbs (768g)
Cereal Grains and Pasta
Cornstarch
1 1/2 tbsp (12g)
dinner prep - 1 days
1. Low carb asian tofu bowl
980 cals, 50p, 20c, 73f (per meal)
2 1/2 clove (8g)
2 1/2 tsp (8g)
1/4 cup (56mL)
2 1/2 tsp (5g)
5 tbsp (75mL)
2 cup, prepared (319g)
1 1/4 cup chopped (114g)
3/4 lbs (354g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Blueberry almond overnight oats
270 cals, 7p, 29c, 11f (per meal)
1/2 tbsp (8mL)
3 tbsp, slivered (20g)
1/2 cup (74g)
3/8 medium (7" to 7-7/8" long) (44g)
3/4 tbsp (11mL)
3/4 cup (180mL)
1/2 cup(s) (40g)
1/2 tbsp (7g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In an airtight container, mix oats, chia seeds, almond milk, maple syrup and vanilla. Seal and place in fridge overnight or for at least 4 hours.
2
In the morning, stir the oats. Slice up banana, and top the oats with the banana, blueberries, and almonds.
snack prep - 2 days
1. Yogurt & blueberry dessert bowl
275 cals, 24p, 14c, 13f (per meal)
1 dash (0g)
4 tbsp (37g)
1 tbsp (16g)
1 7oz container (200g)
1
Add Greek yogurt and almond butter to a bowl; mix until well-combined.
2
Top with blueberries and sprinkling of cinnamon. Serve.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
760 cals, 33p, 56c, 40f (per meal)
3/4 lbs (340g)
1 tsp (2g)
2 cup (60g)
2 tsp (5g)
4 tsp (8g)
4 tsp (20mL)
6 tbsp (96g)
8 slice(s) (256g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Ginger coconut chickpea soup
685 cals, 27p, 55c, 33f (per meal)
2 dash (1g)
2 1/2 cup(s) (593mL)
3/4 cup (144g)
1/2 can (226mL)
1/2 can (224g)
1 tbsp (6g)
1/2 slices (1" dia) (1g)
2 clove(s) (6g)
1/2 large (75g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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. 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.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
260 cals, 16p, 9c, 16f (per meal)
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
810 cals, 36p, 63c, 41f (per meal)
1 1/4 cup, chopped (88g)
1 1/4 tbsp (19mL)
2 1/2 tsp, ground (4g)
5 slice(s) (160g)
2 1/2 slice (3/4 oz ea) (53g)
Recipe has been scaled from original by 2.5x. 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. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
2 2/3 tbsp (40mL)
2/3 cup leaves, whole (16g)
1 1/3 cup cherry tomatoes (199g)
1 1/3 package (5.5 oz) (207g)
4 oz (113g)
Recipe has been scaled from original by 1.33x. 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. Baked feta & greek vegetables
645 cals, 29p, 20c, 47f (per meal)
1 1/2 cup chopped (137g)
1/4 tbsp, ground (1g)
3/4 lbs (340g)
1 1/2 small (105g)
1 1/2 pint, cherry tomatoes (447g)
1 1/2 large (126g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. 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
230 cals, 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.
breakfast prep - 3 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 3 days
1. Banana ice cream
135 cals, 2p, 28c, 0f (per meal)
3 large (8" to 8-7/8" long) (408g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add the frozen banana slices to a food processor or blender and blend. Scrape down the sides as needed and continue to blend until the bananas turn into a creamy, ice cream consistency.
2
Serve immediately for a soft-serve consistency, or transfer the banana ice cream to a container and freeze for 1-2 hours for a firmer texture.
3. Boiled eggs
140 cals, 13p, 1c, 10f (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.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
770 cals, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Lemon pepper tofu
380 cals, 23p, 18c, 24f (per meal)
3 dash (1g)
3/4 tbsp (11mL)
1 1/2 tbsp (12g)
3/4 small (44g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
3. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
5/6 bunch (142g)
5/6 small (48g)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 0.83x. 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.