3500 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3500 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 (3475cal, 242g protein, 181g net carbs, 173g fat, 55g fiber per day) cannot be customized.
Day 1
3475cal, 255g protein, 201g net carbs, 163g fat, 48g fiber
1 1/3 serving(s) (306cal, 23p, 23c, 11f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 can(s) (494cal, 36p, 46c, 14f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (663cal, 20p, 71c, 29f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3475cal, 255g protein, 201g net carbs, 163g fat, 48g fiber
1 1/3 serving(s) (306cal, 23p, 23c, 11f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 can(s) (494cal, 36p, 46c, 14f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (663cal, 20p, 71c, 29f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3500cal, 234g protein, 181g net carbs, 174g fat, 65g fiber
1 1/3 serving(s) (306cal, 23p, 23c, 11f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 2/3 serving(s) (834cal, 27p, 24c, 62f)
2 container (213cal, 20p, 22c, 5f)
1 2/3 serving(s) (564cal, 47p, 65c, 11f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3450cal, 235g protein, 150g net carbs, 190g fat, 48g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
3 egg(s) (213cal, 17p, 1c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 2/3 serving(s) (834cal, 27p, 24c, 62f)
2 container (213cal, 20p, 22c, 5f)
1 1/2 serving(s) (938cal, 57p, 51c, 54f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3475cal, 235g protein, 172g net carbs, 186g fat, 41g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
3 egg(s) (213cal, 17p, 1c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 container (213cal, 20p, 22c, 5f)
12 tender(s) (686cal, 49p, 62c, 27f)
1/2 cup(s) (381cal, 12p, 8c, 32f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3450cal, 238g protein, 180g net carbs, 169g fat, 66g fiber
2 serving(s) (436cal, 15p, 13c, 33f)
1 container (107cal, 10p, 11c, 3f)
2 sandwich(es) (773cal, 45p, 58c, 31f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
2 sandwich(es) (1093cal, 54p, 76c, 57f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3450cal, 238g protein, 180g net carbs, 169g fat, 66g fiber
2 serving(s) (436cal, 15p, 13c, 33f)
1 container (107cal, 10p, 11c, 3f)
2 sandwich(es) (773cal, 45p, 58c, 31f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 egg(s) (257cal, 14p, 2c, 19f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
2 sandwich(es) (1093cal, 54p, 76c, 57f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (63 items)
Fats and Oils
Oil
1 1/2 oz (49mL)
Balsamic vinaigrette
9 1/4 tbsp (139mL)
Olive oil
1 oz (32mL)
Salad dressing
1 1/2 tbsp (23mL)
Dairy and Egg Products
Feta cheese
2 tbsp (19g)
Fresh mozzarella cheese
1/2 lbs (227g)
Lowfat greek yogurt
2 cup (560g)
String cheese
2 stick (56g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Goat cheese
1/3 lbs (151g)
Eggs
10 1/2 medium (464g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
Provolone cheese
8 slice(s) (224g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3 oz (89g)
Almonds
1/2 lbs (23 whole kernels) (218g)
Sunflower kernels
3 1/3 oz (94g)
Coconut milk, canned
3/8 can (172mL)
Mixed nuts
1/2 cup (59g)
Cereal Grains and Pasta
Quinoa, uncooked
1 cup (170g)
Seitan
2/3 lbs (312g)
Long-grain white rice
1/4 cup (39g)
Vegetables and Vegetable Products
Butternut squash, raw
3 cup, cubes (420g)
Tomatoes
6 medium whole (2-3/5" dia) (751g)
Frozen mixed veggies
3/8 package (10 oz ea) (120g)
Onion
5/6 medium (2-1/2" dia) (91g)
Fresh spinach
1 1/2 10oz package (398g)
Kale leaves
1 1/2 cup, chopped (60g)
Fresh ginger
1/4 tbsp (2g)
Garlic
1 clove(s) (3g)
Green onions
1 1/2 medium (4-1/8" long) (23g)
Ketchup
3 tbsp (51g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Fresh cilantro
4 tsp, chopped (4g)
Sun-dried tomatoes
4 oz (113g)
Spices and Herbs
Fresh basil
4 tbsp, chopped (11g)
Garlic powder
1/4 tbsp (3g)
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Beverages
Water
24 1/2 cup(s) (5807mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Fruits and Fruit Juices
Blackberries
4 1/2 cup (648g)
Lime juice
2 fl oz (57mL)
Avocados
5 1/2 avocado(s) (1106g)
Strawberries
1 1/3 pint (476g)
Breakfast Cereals
Granola
1 cup (90g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Chili garlic sauce
1 1/2 dash (1g)
Oyster sauce
1 1/2 dash (1g)
Hot sauce
4 tsp (20mL)
Pesto sauce
4 tbsp (64g)
Other
Roasted chickpeas
1 1/2 cup (170g)
Teriyaki sauce
2 1/4 tbsp (34mL)
Cottage cheese & fruit cup
8 container (1064g)
Curry paste
3 dash (2g)
Meatless chik'n tenders
12 pieces (306g)
Mixed greens
2 cup (60g)
Plant-based deli slices
20 slices (208g)
Legumes and Legume Products
Roasted peanuts
1 1/3 cup (173g)
Peanut butter
1/2 cup (146g)
Soy sauce
3/8 tsp (2mL)
Sweets
Sugar
1 tbsp (15g)
Baked Products
Bread
1 1/2 lbs (640g)
dinner prep - 2 days
1. Butternut squash quinoa salad
665 cals, 20p, 71c, 29f (per meal)
2 tbsp (30mL)
2 tbsp (19g)
4 tbsp (30g)
1 cup (170g)
3 cup, cubes (420g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400F (200C).
2
Toss butternut squash with oil and salt/pepper to taste. Arrange on a baking sheet and cook for 25-30 minutes until tender.
3
Meanwhile, cook quinoa according to package.
4
Transfer quinoa to bowl and top with butternut squash, pumpkin seeds, and feta. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Blackberry & granola parfait
305 cals, 23p, 23c, 11f (per meal)
Recipe has been scaled from original by 4x. 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.
snack prep - 2 days
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz) container(s) (300g)
snack prep - 3 days
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
565 cals, 47p, 65c, 11f (per meal)
5 oz (142g)
1 1/4 tsp (6mL)
2 1/4 tbsp (33mL)
3/8 package (10 oz ea) (120g)
1/4 cup (39g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Avocado strawberry spinach salad
835 cals, 28p, 24c, 62f (per meal)
8 cup(s) (240g)
1 1/3 avocado(s) (268g)
1/3 cup, sliced (31g)
1/3 cup (80mL)
1/3 lbs (151g)
1 1/3 pint (476g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
4 container (532g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Seitan in peanut sauce
940 cals, 57p, 51c, 54f (per meal)
1/4 tbsp (2g)
1 clove(s) (3g)
3/8 can (169mL)
6 oz (170g)
1 tbsp (18g)
1 tbsp (15g)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
1 1/2 medium (4-1/8" long) (23g)
3 dash (2g)
3/8 tsp (2mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
3/8 bunch (128g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
dinner prep - 1 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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.
3. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Celery and peanut butter
435 cals, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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 - 2 days
1. Vegan deli smashed avocado sandwich
775 cals, 45p, 58c, 31f (per meal)
1 cup (30g)
2 tsp (10mL)
2/3 avocado(s) (134g)
4 slice(s) (128g)
10 slices (104g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
snack prep - 2 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
2. Blackberries
120 cals, 4p, 11c, 1f (per meal)
3 1/2 cup (504g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
1095 cals, 54p, 76c, 57f (per meal)
4 slice (128g)
2 tbsp (32g)
2 oz (57g)
1/2 cup(s) (15g)
2 tsp (10mL)
4 slice(s) (112g)
Recipe has been scaled from original by 2x. 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.