1500 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1500 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 (1475cal, 104g protein, 80g net carbs, 69g fat, 31g fiber per day) cannot be customized.
Day 1
1475cal, 97g protein, 62g net carbs, 76g fat, 36g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (182cal, 6p, 15c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/2 serving(s) (206cal, 3p, 13c, 13f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1475cal, 102g protein, 70g net carbs, 69g fat, 41g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 1/2 serving(s) (206cal, 3p, 13c, 13f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1500cal, 95g protein, 88g net carbs, 70g fat, 36g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 1/2 serving(s) (206cal, 3p, 13c, 13f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1475cal, 109g protein, 94g net carbs, 61g fat, 27g fiber
1/2 bagel(s) (133cal, 4p, 18c, 4f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1475cal, 109g protein, 94g net carbs, 61g fat, 27g fiber
1/2 bagel(s) (133cal, 4p, 18c, 4f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
1/2 serving(s) (178cal, 3p, 23c, 7f)
4 oz (295cal, 24p, 8c, 15f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1500cal, 106g protein, 75g net carbs, 74g fat, 24g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (195cal, 8p, 16c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1500cal, 106g protein, 75g net carbs, 74g fat, 24g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (195cal, 8p, 16c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (45 items)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
1/4 oz (6g)
Garlic powder
5 dash (2g)
Fresh basil
1 tbsp, chopped (3g)
Onion powder
1/2 dash (0g)
Ground cumin
4 dash (1g)
Crushed red pepper
4 dash (1g)
Dairy and Egg Products
Butter
3/4 stick (80g)
Eggs
15 1/2 medium (676g)
Fresh mozzarella cheese
2 oz (57g)
Cream cheese
1 1/2 tbsp (22g)
Whole milk
1 cup (240mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
6 2/3 cup (960g)
Tomatoes
2 medium whole (2-3/5" dia) (223g)
Carrots
9 1/2 medium (574g)
Fresh spinach
1/4 cup(s) (8g)
Garlic
3 1/4 clove(s) (10g)
Onion
3/8 medium (2-1/2" dia) (48g)
Green pepper
1 tbsp, chopped (9g)
Red potatoes
1 1/2 potato medium (2-1/4" to 3-1/4" dia) (320g)
Kale leaves
2 1/2 cup, chopped (100g)
Legumes and Legume Products
Vegetarian burger crumbles
3 cup (300g)
Hummus
3/4 tbsp (11g)
Chickpeas, canned
1/4 can (112g)
Lentils, raw
1 cup (192g)
Tempeh
1/2 lbs (227g)
Firm tofu
3/4 lbs (340g)
Beverages
Water
1 gallon (3494mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Raspberries
1 cup (138g)
Lemon juice
3/4 fl oz (23mL)
Grapes
1 1/3 cup (123g)
Nectarine
2 medium (2-1/2" dia) (284g)
Baked Products
Bread
7 slice (224g)
Bagel
1 small bagel (3" dia) (69g)
Sweets
Chocolate, dark, 70-85%
9 square(s) (90g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Almonds
1 1/2 oz (43g)
Fats and Oils
Olive oil
3/4 oz (22mL)
Balsamic vinaigrette
1 tbsp (14mL)
Oil
3 oz (96mL)
Other
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
dinner prep - 2 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttered sugar snap peas
270 cals, 7p, 10c, 19f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
1/4 cup (45g)
3 1/3 cup (480g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
snack prep - 3 days
1. Dark chocolate & raspberries
205 cals, 3p, 13c, 13f (per meal)
lunch prep - 1 days
1. Vegetable and hummus sandwich
180 cals, 6p, 16c, 9f (per meal)
1/2 tsp (3mL)
1/2 plum tomato (31g)
3/4 tbsp (11g)
1/2 tbsp (8mL)
1/2 small (5-1/2" long) (25g)
1/4 cup(s) (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
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 by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. 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)
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Chickpea & chickpea pasta
285 cals, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
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.
5
Cook, stirring until thickened, and serve immediately.
2. Roast potatoes
180 cals, 3p, 23c, 7f (per meal)
1/2 dash (0g)
1/2 dash, ground (0g)
1 dash (0g)
3 dash (2g)
1 1/2 potato medium (2-1/4" to 3-1/4" dia) (320g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.
3. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Small toasted bagel with cream cheese
135 cals, 4p, 18c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
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 - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
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.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Lentil kale salad
195 cals, 8p, 16c, 9f (per meal)
4 dash (1g)
1 cup(s) (239mL)
4 dash (1g)
1 clove(s) (3g)
1 tbsp (15mL)
1 tbsp, slivered (7g)
1 tbsp (15mL)
1 1/2 cup, chopped (60g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
