Often, vegetarian meals are packed with carbs like pasta and rice. But our low carb vegetarian meal plan is designed to help you maintain a healthy lifestyle and adopt a low carb diet, without eating meat. It does require a bit more thought, but eating vegetarian low carb is doable!
This meal plan is full of nutrient-dense foods, and is perfect for those wanting to cut down on carbs while sticking to a plant-based diet. Whether you鈥檙e aiming to manage blood sugar levels, lose weight, or simply eat healthier, this vegetarian low carb meal plan provides recipes to keep you energized and satisfied.
7-day Low Carb Vegetarian Meal Plan
This 1,600-calorie meal plan is made up of recipes which keep your carb intake lower than 40% of your daily calories鈥攚ell below the typical 45-65%. If you’re new to this type of eating, or you just want more tips on following a low-carb vegetarian lifestyle, skip ahead to this section.
To see recipes you’ll need to prepare multiple servings of this week, check out this table.
Breakfast: Breakfast Burrito with Egg, Avocado, and Cherry Tomatoes
Scramble eggs ahead of time and refrigerate. Wrap burrito tightly in foil for easy reheating.
Lunch: Vegan Skillet Lasagna
Prepare lasagna in advance; store in fridge. Reheat with a splash of water for moisture.
Snack: Almonds
Pre-portion into containers for quick grab-and-go snacks.
Dinner: Saucy White Beans with Spinach
Make the beans and sauce in advance, then refrigerate. Add fresh spinach when reheating.
To meet today’s 1,600-kcal recommendation:
Breakfast: Complete your breakfast with a (approx. 117 kcal)
Dinner: Pair your white beans with a (approx. 132 kcal)
Breakfast: Vegan Breakfast Bagel Sandwich
Prepare filling the night before; assemble in the morning.
Lunch: Vegetarian Fajitas
Grill and store veggies ahead; reheat tortillas separately for freshness.
Snack: 5-Ingredient Zucchini Fritters
Make fritters ahead; reheat in skillet for crispiness.
Dinner: Crispy Mushroom Quesadillas
Prep mushroom filling in advance; assemble and reheat in skillet when ready to serve.
To meet today’s 1,600-kcal recommendation:
Lunch: Pair your fajitas with a serving of the (approx. 146 kcal)
Breakfast: Quinoa Avocado Breakfast Bowl
Cook quinoa ahead of time; add fresh avocado and veggies just before serving.
Lunch: Aubergine and Chickpea Curry
Make curry in bulk; reheat on stovetop, adding a little water if it鈥檚 thickened.
Snack: Crispy Low Carb Keto Cauliflower Bites
Store in an airtight container; reheat in oven to keep them crispy.
Dinner: Roasted Vegetable Quinoa Bowls
Roast vegetables and prep quinoa; assemble right before eating.
To meet today’s 1,600-kcal recommendation:
Lunch: Add 1/2 cup of cooked basmati rice to your curry (approx. 156 kcal)
Breakfast: Vegan Breakfast Bagel Sandwich
See Day 2 breakfast for prep tips.
Lunch: Vegan Skillet Lasagna
See Day 1 lunch for details.
Snack: Almonds
See Day 1 snack for prep.
Dinner: Sweet Potato Buddha Bowl with Crispy Chickpeas and Lemon Tahini Hummus Dressing
Roast sweet potatoes and chickpeas in advance; add dressing just before serving.
To meet today’s 1,600-kcal recommendation:
Lunch: Add a delicious to your lunch (approx. 105 kcal)
Dinner: Pair your Sweet Potato Buddha Bowl with a (approx. 132 kcal)
Breakfast: Big Cluster Sourdough Discard Granola
Make granola in bulk; store airtight for up to a week.
Lunch: Aubergine and Chickpea Curry
See Day 3 lunch for prep.
Snack: Crispy Low Carb Keto Cauliflower Bites
See Day 3 snack for prep tips.
Dinner: Roasted Vegetable Quinoa Bowls
See Day 3 dinner for prep tips.
To meet today’s 1,600-kcal recommendation:
Lunch: Add 1/2 cup of cooked basmati rice to your curry (approx. 156 kcal)
Breakfast: Breakfast Burrito with Egg, Avocado, and Cherry Tomatoes
See Day 1 breakfast for details.
Lunch: Vegetarian Fajitas
See Day 2 lunch for prep details.
Snack: Almonds
See Day 1 snack for tips.
Dinner: Sweet Potato Buddha Bowl with Crispy Chickpeas and Lemon Tahini Hummus Dressing
See Day 4 dinner for storage and serving suggestions.
To meet today’s 1,600-kcal recommendation:
Breakfast: Complete your breakfast with a (approx. 117 kcal)
Lunch: Pair your fajitas with a serving of the (approx. 146 kcal)
Dinner: Pair your Sweet Potato Buddha Bowl with a (approx. 132 kcal)
Breakfast: Vegan Breakfast Bagel Sandwich
See Day 2 breakfast for storage tips.
Lunch: Sesame Tofu With Broccoli
Prepare tofu and broccoli ahead of time; reheat and add sauce before serving.
Snack: 5-Ingredient Zucchini Fritters
See Day 2 snack for reheating tips.
Dinner: Crispy Mushroom Quesadillas
See Day 2 dinner for tips on assembling and reheating.
To meet today’s 1,600-kcal recommendation:
Dinner: Add a delicious as a side to your quesadillas (approx. 105 kcal)
In this meal plan, there are similar recipes planned for other days to help you save time and budget your money.
As a quick overview, these are the repeating recipes that you will need to prepare two or three servings and store properly in a separately in containers.
| Recipes | Number of Servings to prepare | Day and Meal Planned |
| 2 servings | Day 1 and 6 Breakfast | |
| 2 servings | Day 2, 4 and 7 Breakfast | |
| 2 servings | Day 1 and 4 Lunch | |
| 2 servings | Day 2 and 6 Lunch | |
| 2 servings | Day 3 and 5 Lunch | |
| 2 servings | Day 1, 4 and 6 Snack | |
| 2 servings | Day 2 and 7 Snack | |
| 2 servings | Day 3 and 5 Lunch | |
| 2 servings | Day 2 and 7 Dinner | |
| 2 servings | Day 3 and 5 Dinner | |
| 2 servings | Day 4 and 6 Dinner |
What Does a Low Carb Vegetarian Diet Look Like?
A low carb vegetarian diet focuses on consuming plant-based foods while minimizing carbohydrates. In this plan, you鈥檒l emphasize non-starchy vegetables, plant-based proteins, and healthy fats. The idea is to cut back on foods like bread, pasta, potatoes, and sugary snacks, while still enjoying filling and flavorful meals. This approach can help in weight management, stabilizing blood sugar, and maintaining overall heart health鈥攅specially when combined with a low sodium focus.
Low Carb Vegetarian Diet: Foods to Eat and Avoid
Here’s a quick guide to help you navigate the best foods to include and avoid while following a low carb vegetarian diet, making your meal planning both healthy and easy!
| Foods to Eat (鉁�) | Foods to Limit** |
|---|---|
| 馃ガ Non-Starchy Veggies: spinach, kale, broccoli, zucchini, cauliflower, bell peppers | 馃 Starchy Veggies: potatoes, sweet potatoes, corn, peas |
| 馃 Plant-based Proteins: tofu, tempeh, edamame, seitan, lentils (in moderation) | 馃崬 Refined Carbs: white bread, pasta, pastries, sugary cereals |
| 馃尠 Nuts & Seeds: almonds, chia seeds, flaxseeds, walnuts | 馃尵 High-carb Grains: rice, quinoa, bulgur, oats |
| 馃 Healthy Fats: avocado, coconut oil, olive oil, nuts, seeds | 馃崿 Sugary Snacks: candy, cookies, cakes, sugary drinks |
| 馃崜 Low-carb Fruits: berries (strawberries, raspberries), avocado | 馃崒 High-carb Fruits: bananas, grapes, apples, dried fruits |
| 馃 Cheese & Dairy: cheese, Greek yogurt, butter (check labels for carbs) | 馃 Processed Veg Foods: veggie burgers, meat substitutes (often contain hidden carbs) |
| 馃尶 Herbs & Spices: basil, cilantro, oregano, cumin, garlic | 馃 Sauces & Dressings: store-bought ketchup, BBQ sauce, sweet dressings (check for hidden sugars) |
| 馃挧 Low-carb Drinks: water, unsweetened tea, coffee, almond milk | 馃イ Sugary Drinks: soda, fruit juices, sweetened teas, energy drinks |
Benefits of a Low Carb Vegetarian Diet
- Improved Blood Sugar Control: Reducing carbs can help stabilize blood sugar, making this plan particularly helpful for those managing diabetes.
- Heart Health: A low carb, vegetarian diet may help reduce blood pressure and cholesterol levels, especially when you focus on whole, nutrient-dense foods.
- Weight Loss: By cutting back on refined carbs and sugars, many people find they lose weight more easily while still feeling satisfied from nutrient-rich meals
Tips to Stick to a Low Carb Vegetarian Diet
- Plan Ahead: One of the best ways to stick to a low carb vegetarian diet is to plan your meals in advance. This ensures that you have nutrient-packed, low-carb foods readily available when hunger strikes.
- Focus on Plant-based Proteins: Incorporate more tofu, tempeh, and legumes like lentils and chickpeas to maintain protein levels. These foods are excellent substitutes for traditional animal proteins and will keep you full and energized.
- Maximize Flavor with Herbs & Spices: When cutting back on carbs, you can still pack your meals with flavor. Fresh herbs, spices, and low-carb sauces can transform simple vegetables into gourmet meals.
- Non-Starchy Vegetables Are Key: Vegetables like leafy greens, zucchini, cauliflower, broccoli, and peppers are naturally low in carbs but high in nutrients. You can build your meals around these veggies while experimenting with different flavors and textures.
- Watch for Hidden Carbs: Many processed vegetarian products, like veggie burgers or faux meats, may contain added carbs from fillers. Always check labels to ensure you’re sticking to your carb goals.
Some food safety reminders
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165掳F (74掳C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses if it smells off, looks odd, or has mold, discard it.
To explore more meal plans and gather fresh recipe inspiration, check out our related blogs on healthy eating and meal prep:
FAQs
Yes! Focus on high-protein, low-carb options like tofu, tempeh, Greek yogurt, nuts, seeds, and legumes in moderate amounts. These provide essential amino acids while keeping carbs low.
Opt for leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower), and zucchini. They鈥檙e low in carbs but high in fiber, vitamins, and minerals to keep you full and energized.
Absolutely! Many low-carb vegetarian foods, like vegetables, nuts, and dairy, are naturally gluten-free. Substitute any gluten-containing ingredients with gluten-free options, like almond flour for breading or tamari instead of soy sauce. If you have any specific health conditions, consult your doctor or dietitian to ensure this plan suits your needs.
