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3-Day Low-Carb Vegetarian Meal Plan: 1,500 Calories

If you’re a vegetarian looking to lower your carb intake, then look no further—this 3-day, 1,500-calorie meal plan is just the thing to help you get started. The registered dietitians and culinary experts at EatingWell have put together a delicious and healthy meatless meal plan that is lower in carbohydrates, but not so low that you’ll miss out on important nutrients, like protein and certain B vitamins. You’ll find meals and snacks with a mix of vegetarian proteins, including tofu and beans, and healthy carbohydrates like fruits and whole grains.

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

DAY 1

 

Breakfast (389 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1/4 avocado
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season eggs with a pinch each of salt and pepper and top with 1 Tbsp. salsa.

A.M. Snack (161 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup blueberries

Lunch (383 calories)
• 3 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
Combine greens, cucumber and carrot and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
1 clementine

P.M. Snack (51 calories)
• 6 dried apricots

Dinner (479 calories)
• 1 serving Spaghetti Squash Lasagna with Broccolini
• 2 cups mixed greens
Top salad with 1 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
• Top each baguette with 1 tsp. butter

Must Read:  5 Low-Carb, High-Fat / Banting Meal Plans

Evening Snack (50 calories)
• 1 Tbsp. dark chocolate chips

DAY 2

 

Plan Ahead: When buying a pre-made muesli, look for one that hasn’t been toasted in oil and doesn’t have added sugars-both of which can up the calories and take away from the healthy goodness of this whole-grain breakfast.

Breakfast (333 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries or other berries
• 1 Tbsp. chopped walnuts
• 1/4 cup muesli

A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (402 calories)
Leftovers
• 1 serving Spaghetti Squash Lasagna with Broccolini
• 1 cup mixed greens
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• 2 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted
• 2 clementines

P.M. Snack (108 calories)
• 5 dried apricots
• 5 walnut halves

Dinner (474 calories)
Tofu & Vegetable Scramble
• 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each salt and pepper and spices of your choice (try cayenne pepper and cumin).
• 1/2 cup chickpeas
• 1/4 cup salsa
• 1 oz. shredded Cheddar cheese
Combine tofu, vegetables and chickpes and top with salsa and cheese. Add hot sauce, if desired.

DAY 3

 

Breakfast (333 calories)
• 3/4 cup rolled oats cooked in 1 1/2 cups water
• 1/4 cup. blueberries
• 1 1/2 Tbsp. chopped walnuts

A.M. Snack (166 calories)
• 1 oz. Cheddar cheese
• 6 dried apricots

Lunch (396 calories)
Green Salad with Chickpeas
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 3/4 cup chickpeas
Combine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegar

P.M. Snack (153 calories)
• 3 Tbsp. hummus
• 3 medium carrots

Must Read:  Why Low Carb Diet Plans May Not Be A Bad Idea

Dinner (437 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 1 cup mixed greens
Top salad with 1 tsp. each olive oil & balsamic vinegar.
• 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheat

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