1300 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1300 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 (1325cal, 97g protein, 72g net carbs, 62g fat, 22g fiber per day) cannot be customized.
Day 1
1275cal, 93g protein, 69g net carbs, 63g fat, 18g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
3 skewers (350cal, 28p, 8c, 21f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cal, 104g protein, 76g net carbs, 60g fat, 20g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (158cal, 5p, 14c, 9f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 skewers (350cal, 28p, 8c, 21f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1300cal, 98g protein, 71g net carbs, 61g fat, 19g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/2 serving(s) (158cal, 5p, 14c, 9f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1300cal, 93g protein, 73g net carbs, 61g fat, 21g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 serving(s) (240cal, 8p, 13c, 16f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (70cal, 7p, 2c, 3f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cal, 100g protein, 69g net carbs, 70g fat, 19g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 92g protein, 70g net carbs, 65g fat, 27g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 taco(s) (175cal, 8p, 2c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1300cal, 97g protein, 79g net carbs, 52g fat, 28g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (64 items)
Other
Mixed greens
7 1/2 cup (225g)
Skewer(s)
6 skewer(s) (6g)
Vegan chik'n strips
2/3 lbs (312g)
Sesame oil
1 tbsp (15mL)
Italian seasoning
2 dash (1g)
Meatless chik'n tenders
8 pieces (204g)
Guacamole, store-bought
4 tbsp (62g)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Ranch dressing
1 tbsp (15mL)
Oil
1 tbsp (15mL)
Balsamic vinaigrette
2 1/3 oz (67mL)
Olive oil
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Fresh ginger
1 1 inch cube (5g)
Tomatoes
3 medium whole (2-3/5" dia) (390g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Beets, precooked (canned or refrigerated)
5 beets (2" dia, sphere) (250g)
Edamame, frozen, shelled
2 cup (236g)
Garlic
1 3/4 clove(s) (5g)
Ketchup
2 tbsp (34g)
Fresh green beans
3/4 cup 1/2" pieces (75g)
Green onions
4 tbsp, chopped (25g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Onion
1/4 medium (2-1/2" dia) (28g)
Brussels sprouts
3/4 cup (66g)
Fruits and Fruit Juices
Lime juice
1 1/2 tbsp (23mL)
Orange
3 orange (462g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fruit juice
4 fl oz (120mL)
Raspberries
3 cup (369g)
Clementines
3 fruit (222g)
Banana
1 1/2 extra small (less than 6" long) (122g)
Avocados
1/2 avocado(s) (101g)
Apples
1/6 small (2-3/4" dia) (25g)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Firm tofu
1 3/4 oz (50g)
White beans, canned
1/4 can(s) (110g)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Dairy and Egg Products
Eggs
13 large (650g)
String cheese
2 stick (56g)
Mozzarella cheese, shredded
4 tbsp (22g)
Butter
1 1/2 tbsp (20g)
Whole milk
3 tbsp (46mL)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Cheddar cheese
1/2 cup, shredded (57g)
Fresh mozzarella cheese
1 oz (28g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
4 g (4g)
Fresh basil
3 g (3g)
Balsamic vinegar
3/4 tbsp (11mL)
Cinnamon
3 dash (1g)
Garlic powder
1 tsp (3g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Apple cider vinegar
1/4 tbsp (4g)
Baked Products
Naan bread
1/2 piece (45g)
Bread
6 1/2 slice (208g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
High-protein granola bar
2 bar (80g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Almonds
4 tbsp, whole (36g)
Walnuts
2 tbsp, chopped (14g)
Sweets
Maple syrup
1 tsp (5mL)
dinner prep - 2 days
1. Chik'n satay with peanut sauce
350 cals, 28p, 8c, 21f (per meal)
6 skewer(s) (6g)
1 1 inch cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. 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
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 2 days
1. Flatbread margherita pizza
160 cals, 5p, 14c, 9f (per meal)
1/2 piece (45g)
4 tbsp (22g)
1/2 medium whole (2-3/5" dia) (62g)
3 leaves (2g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
snack prep - 3 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 1 days
1. Green bean, beet, & pepita salad
240 cals, 8p, 13c, 16f (per meal)
2 tbsp (30mL)
2 tbsp (15g)
1 beets (2" dia, sphere) (50g)
3/4 cup 1/2" pieces (75g)
1 cup (30g)
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
breakfast prep - 3 days
1. Banana & cottage cheese toast
160 cals, 11p, 22c, 2f (per meal)
1 dash (0g)
1/2 extra small (less than 6" long) (41g)
4 tbsp (57g)
1 slice (32g)
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
dinner prep - 2 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
3 large (150g)
2 slice (64g)
1/2 avocado(s) (101g)
1 tsp (3g)
4 tbsp, chopped (25g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. 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 in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 2 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. 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. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 1 days
1. Brussel sprout, chik'n & apple salad
385 cals, 23p, 15c, 24f (per meal)
3 oz (85g)
3/4 cup (66g)
1/6 small (2-3/4" dia) (25g)
2 tbsp, chopped (14g)
1/4 tbsp (4g)
1 tsp (5mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. 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.