Low Carb Vegetarian Meal Plan – Overview
The low carb vegetarian meal plan is the customized version of the age-old vegetarian diet designed to help all vegetarians achieve their weight loss goals.
While the vegetarian diet itself brings several health benefits, it didn’t prove much useful for weight loss.
Hence, this low carb vegetarian meal plan is here to make you shed that extra weight around your body smoothly and conveniently.
What is a low-carb vegetarian meal plan?
You have to limit down your daily carbs intake while consuming all the plant-based food items.
Moreover, keep track of your daily calorie intake to monitor your progress in the same regard further.
As you have to minimize the carbs consumption, you may have to cut certain high carb food items like whole grains, fruits, starchy vegetables, and beans.
Still, as most of these food options are healthy carbs, you must lower their consumption to a certain level.
Make sure that you are not missing out on all the other vital macronutrients like proteins and healthy fats.
Additionally, check out the general guidelines and rules mentioned below regarding the low carb vegetarian meal plan before getting started.
General guidelines for low carb vegetarian meal plan
- Minimize the carb intake while increasing the consumption of proteins alongside
- You can include certain dietary supplements to cover up the deficiency of the specified macronutrients
- Opt for small servings and portions sizes to allow your body adequate time to digest the food
- Stay away from every processed, refined, or packaged food option that is high in calories
- Include low carb veggies like kale, spinach, broccoli, and cabbage instead of the starchy veggies
- Drink enough water ( at least 12-14 cups) daily to avoid dehydrations issues within the body
Weekly planner for low carb vegetarian meal plan
Day 1.
Low carb vegetarian meal plan – Cheese slices
Breakfast- 1 serving of egg salad sandwich with roasted broccoli
Snack- 2 servings of peppered cheese slices
Lunch- 1 serving of scrambled eggs with cream cheese and spinach (See Also: Low Carb Lunch Ideas)
Snack- 1 serving of protein avocado smoothie
Dinner- 2 servings of southwest salsa eggs with cinnamon apple bites
Day 2.
Low carb vegetarian meal plan – High protein energy balls
Breakfast- 1 serving of pear banana smoothie with pecans ( 1 oz)
Snack- 1 serving of eggs baked in mushrooms
Lunch- 2 servings of high protein energy balls
Snack- 1 serving of peanut butter with banana
Dinner- 1 serving of egg cheese sandwich with tomatoes and mushrooms
Day 3.
Low carb vegetarian meal plan – Protein chocolate shake
Breakfast- 1 serving of curried egg sandwiches with 1 serving of non-fat Greek yogurt
Snack- 2 servings of protein chocolate shake
Lunch- 2 servings of lemon parmesan salad with 1 serving of cheese slices
Snack- 1 serving of fried honey banana with pecans (1 oz)
Dinner- 1 serving of huevos pericos with roasted kale and fried tomatoes
Day 4.
Low carb vegetarian meal plan – Egg white spinach omelet
Breakfast- 1 serving of egg white spinach omelet with almonds ( 1 oz)
Snack- 1 serving of lettuce cucumber walnut salad with 1 cup of non-fat Greek yogurt
Lunch- 1 serving of poached eggs with fried onions and tomatoes
Snack- 1 serving of spinach and avocado soup
Dinner- 2 servings of roasted Brussels sprouts
Day 5.
Low carb vegetarian meal plan – Strawberry-flavored water
Breakfast-2 servings of baked eggs with spinach and ricotta
Snack- 4 cups of strawberry-flavored water and 2 servings of cheese slices
Lunch- 2 servings of refried beans and avocado
Snack- 1 apple with almond butter
Dinner- 1 serving of kale and eggs cups with 1 cup of strawberries
Day 6.
Low carb vegetarian meal plan – Spinach and avocado soup
Breakfast- 1 serving of scrambled egg whites with mushroom and spinach
Snack- 1 serving of banana peanut- butter chia pudding
Lunch- 2 servings of spinach and avocado soup with 1 serving of cucumber slices
Snack- 1 serving of vanilla protein shake
Dinner- 2 servings of tomato cheese, cream, and pepper sandwich
Day 7.
Low carb vegetarian meal plan – Protein chocolate avocado smoothie
Breakfast- 1 serving of poached eggs with 1 cup of blueberries
Snack- 1 serving of spinach and avocado soup
Lunch- 1 serving of cucumber tomato salad with roasted Brussels sprouts
Snack- 1 serving of protein chocolate avocado smoothie
Dinner- 1 serving of pepper cheese slices
The bottom line for low carb vegetarian meal plan
You may have to adjust your vegetarian diet while getting ahead with this low-carb version.
Still, with all the right focus and determination, you can easily reach your weight loss goals.
Also, pay special attention to your protein intake as it will play a key role in your efforts towards shedding that extra weight around your body.
Printable (PDF) low carb vegetarian meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of egg salad sandwich with roasted broccoli | 1 serving of pear banana smoothie with pecans ( 1 oz) | 1 serving of curried egg sandwiches with 1 serving of non-fat Greek yogurt | 1 serving of egg white spinach omelet with almonds ( 1 oz) | 2 servings of baked eggs with spinach and ricotta | 1 serving of scrambled egg whites with mushroom and spinach | 1 serving of poached eggs with 1 cup of blueberries |
| Snack | 2 serving of peppered cheese slices | 1 serving of eggs baked in mushrooms | 2 servings of protein chocolate shake | 1 serving of lettuce cucumber walnut salad with 1 cup of non-fat Greek yogurt | 4 cups of strawberry-flavored water and 2 servings of cheese slices | 1 serving of banana peanut- butter chia pudding | 1 serving of spinach and avocado soup |
| Lunch | 1 serving of scrambled eggs with cream cheese and spinach | 2 servings of high protein energy balls | 2 serving of lemon parmesan salad with 1 serving of cheese slices | 1 serving of poached eggs with fried onions and tomatoes | 2 serving of refried beans and avocado | 2 serving of spinach and avocado soup with 1 serving of cucumber slices | 1 serving of cucumber tomato salad with roasted Brussels sprouts |
| Snack | 1 serving of protein avocado smoothie | 1 serving of peanut butter with banana | 1 serving of fried honey banana with pecans (1 oz) | 1 serving of spinach and avocado soup | 1 apple with almond butter | 1 serving of vanilla protein shake | 1 serving of protein chocolate avocado smoothie |
| Dinner | 2 servings of southwest salsa eggs with cinnamon apple bites | 1 serving of egg cheese sandwich with tomatoes and mushrooms | 1 serving of huevos pericos with roasted kale and fried tomatoes | 2 servings of roasted Brussels sprouts | 1 serving of kale and eggs cups with 1 cup of strawberries | 2 servings of tomato cheese, cream, and pepper sandwich | 1 serving of pepper cheese slices |
See Also