3-Day Low-Carb Vegetarian Meal Plan

This vegetarian take on a low-carb diet will help you meet your health and weight-loss goals without missing out on important nutrients.

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3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories

Going low-carb if you're a vegetarian takes some strategizing to make sure you're still getting the nutrients you need each day. Following a low-carb diet means you'll be reducing otherwise healthy carbs like whole grains, beans, starchy vegetables and fruits that provide important nutrients.

To make sure you're still getting the nutrients you need, we tailored this meal plan to be low in carbs, but not so low that you'd miss out on those important nutrients. Research suggests this is a more effective way to meet your health and weight-loss goals when compared to very-low carb diets (we aim for ~100 grams carbohydrates daily).

We also added in plenty of healthy vegetarian protein sources like eggs, tofu and edamame in place of higher-carb beans and lentils to help you feel full and satisfied.

Day 1

Vegan Butternut Squash Soup

Breakfast (327 calories)

Top toast with avocado and season with a pinch each salt and pepper.

A.M. Snack (30 calories)

  • 1 medium plum

Lunch (348 calories)

P.M. Snack (118 calories)

  • 1 Tbsp. peanut butter
  • 2 medium celery stalks, cut into sticks

Dinner (423 calories)

Meal Prep Tip: Save 1 serving of the Waldorf Salad Lettuce Wraps to have for lunch on Day 2. Pack up leftovers of the Vegan Butternut Squash Soup to have on Days 2 and 3.

Daily Totals: 1,224 calories, 39 g protein, 101 g carbohydrates, 33 g fiber, 74 g fat, 1,994 mg sodium.

Day 2

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Breakfast (285 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (240 calories)

P.M. Snack (118 calories)

  • 1 Tbsp. peanut butter
  • 2 medium celery stalks, cut into sticks

Dinner (505 calories)

Daily Totals: 1,210 calories, 43 g protein, 93 g carbohydrates, 23 g fiber, 75 g fat, 1,942 mg sodium.

Day 3

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Breakfast (282 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter to a sauce-like consistency). Drizzle over pancakes and strawberries.

A.M. Snack (109 calories)

  • 1/2 cup edamame
  • 1/2 cup diced cucumber

Toss edamame and cucumber with lime juice; season with a pinch each of salt and pepper.

Lunch (349 calories)

P.M. Snack (30 calories)

  • 1 medium plum

Dinner (435 calories)

Daily Totals: 1,206 calories, 57 g protein, 96 g carbohydrates, 27 g fiber, 70 g fat, 1,781 mg sodium.

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